ATNG Dietitian Kitchen, Raleigh, NC (2026)

07/29/2026

Coconut sugar often gets a nutritional halo because it is less refined and contains trace minerals, polyphenols and some inulin. Those differences are real, but context matters. 🥥

The quantities of these nutrients in the amount of coconut sugar most people actually eat are small. While coconut sugar is frequently advertised as having a low glycemic index, available GI data are variable and the clinical evidence isn't strong enough to assume that replacing table sugar with coconut sugar will meaningfully improve blood glucose control.

Coconut sugar is still an added sugar and provides approximately the same calories per gram as other sugars.

If you love its slightly caramel-like flavor, absolutely use it where it makes sense. Just don't feel that you need to replace regular sugar with coconut sugar to make your diet healthier.

🥗 Your overall dietary pattern and how much added sugar you consume matters far more than which sugar bowl you reach for.

Choose your sweetener based on taste and how you plan to use it, not because one has been marketed as a “healthy sugar.”

07/28/2026

Summertime S’mores Bars

Yields: 12 servings Serving Size: 1 bar

Prep Time: 15 minutes Cook Time: 20 minutes

Ingredients:

Wet:

2 eggs or flax eggs (2 Tbsp. ground flax seeds + 5 Tbsp. water)
1 cup coconut sugar
1/2 cup almond butter
1/4 cup avocado oil
2 tsp. vanilla extract

Dry:

1 cup fine almond flour, blanched
1/2 cup crushed graham crackers (~3 crackers)
1/2 tsp. baking soda
1/4 tsp. sea salt
1 cup dark chocolate chips or chunks
1 cup marshmallows

Instructions:

1. Preheat the oven to 350°F. Line a 8 x 8 inch baking pan with parchment paper and lightly grease with coconut oil to prevent sticking and set aside.
2. In a large bowl, whisk together the eggs, coconut sugar, almond butter, avocado oil, and vanilla extract until smooth and very well combined.
3. Next add the almond flour, graham crackers, baking soda, and salt. Mix until the batter becomes a cookie dough consistency and very thick.
4. Mix in 3/4 cup of the dark chocolate chips and 1/2 cup of the marshmallows.
5. Add batter to the prepared pan and spread evenly using a rubber spatula to allow it to spread.
6. Top with the remaining 1/4 cup chocolate chips and 1/2 cup marshmallows, slightly pressing them into the batter.
7. Bake for 18-25 minutes until the edges are golden brown. We want slightly underbaked bars so that the texture will be gooey.
8. Remove from the oven and allow to cool for at least 30 mins before cutting into bars.

07/27/2026

These Summertime S’mores Bars bring all the nostalgic flavors of a campfire favorite into an easy-to-make dessert that's perfect for summer gatherings. 🍫

Made with almond flour, almond butter, dark chocolate, marshmallows, and a touch of graham cracker, these bars offer a delicious balance of rich chocolate, gooey marshmallow, and nutty flavor. Using almond flour and almond butter adds healthy unsaturated fats and a bit of protein, helping create a satisfying dessert with wholesome ingredients.

Whether you're bringing them to a backyard barbecue, picnic, or family gathering, these bars are a fun reminder that healthy eating includes making room for foods you truly enjoy.

💡 A balanced eating pattern includes room for desserts. Enjoy your favorite treats mindfully alongside a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Building sustainable habits means enjoying special foods without guilt.

✨ Why we love them:
• Classic s'mores flavor with simple, wholesome ingredients
• Rich dark chocolate and creamy almond butter
• Perfect for summer parties, picnics, and cookouts
• Easy to make ahead for gatherings
• Gooey, chewy, and incredibly satisfying

Save this recipe for your next summer celebration—link in bio.

07/25/2026

Greek yogurt isn’t just for breakfast. It may be one of the most versatile ingredients in your kitchen!

If you’ve never used Greek yogurt as a marinade, you’re missing out on an easy way to make chicken, fish, tofu, and even vegetables more tender, flavorful, and nutritious.

Why we love it:

💪 Adds high-quality protein
🍋 Naturally tenderizes meat with lactic acid
🌿 Helps herbs and spices stick for bigger flavor
✨ Promotes beautiful golden browning during cooking
🥣 A simple, whole-food ingredient that pairs well with countless seasonings

Try these flavor combinations:

🍋 Lemon Herb
🌿 Mediterranean
🌶️ Smoky Spice
🥒 Tzatziki-Inspired
🥭 Sweet & Savory Mango Lime

⏰ Marinating guide:

🐟 Fish: 15–30 minutes
🍗 Chicken: 2–12 hours
🌱 Tofu: 1–4 hours
🥦 Vegetables: 30–60 minutes

A few spoonfuls of plain Greek yogurt can completely transform a meal while adding nutrients like protein, calcium, and potassium. It’s a simple swap that delivers big flavor without relying on heavy, highly processed marinades.

👉 Save this post to try on your next meal prep and follow Anne Till Nutrition Group for more simple, dietitian-approved whole-food cooking tips!

07/24/2026

Greek Yogurt Marinated Chicken

Yields: 4 servings Serving Size: 6 oz. cooked chicken

Prep Time: 10 minutes (+ optional marinating time) Cook Time: 15–20 minutes

Ingredients:

1.5 lbs. boneless, skinless chicken breast
3/4 cup non-fat plain Greek yogurt
1 Tbsp. olive oil
3 cloves garlic, minced
Juice of 1 lemon (~2 Tbsp.)
1 tsp. dried oregano
1 tsp. paprika
1 tsp. onion powder
1/2 tsp. cumin
1/2 tsp. black pepper
1/2 tsp. salt

Instructions:

1. In a bowl, whisk together Greek yogurt, olive oil, garlic, lemon juice, oregano, paprika, onion, cumin, salt, and pepper. Add chicken breast and coat thoroughly. Cover and refrigerate for at least 30 minutes (ideally 2–12 hours for best flavor and tenderness).
2. If cooking on the grill: Preheat grill to medium heat. Cook 6–7 minutes per side until internal temp reaches 165°F.
3. If baking in the oven: Bake at 400°F for 18–20 minutes.
4. If cooking on the stovetop: Cook in a pan over medium heat for ~6–7 minutes per side.
5. Let chicken rest 5 minutes before slicing to retain juices.

07/23/2026

This Greek Yogurt Marinated Chicken is an easy way to turn everyday chicken into a flavorful, juicy, and protein-packed meal. 🍗🌿

The combination of Greek yogurt, lemon, garlic, and herbs creates a simple marinade that helps tenderize the chicken while adding bright Mediterranean-inspired flavor. Greek yogurt is naturally rich in protein and lactic acid, which helps keep the chicken moist and tender without the need for heavy sauces or breading.

This recipe is incredibly versatile. Serve it with roasted vegetables, salads, grain bowls, wraps, or whole grains for a balanced meal that works for lunch, dinner, or meal prep.

💡 Marinating proteins with yogurt, herbs, and citrus is an easy way to add flavor without relying on excess sodium or heavy marinades. Pair this chicken with plenty of colorful vegetables and a fiber-rich carbohydrate for a balanced plate that supports steady energy and lasting fullness.

✨ Why we love it:
• High-quality lean protein
• Tender, juicy, and full of flavor
• Simple Mediterranean-inspired ingredients
• Perfect for grilling, baking, or stovetop cooking
• Great for meal prep throughout the week

Save this recipe for your next meal prep—link in bio.

07/22/2026

Looking for a grab-and-go breakfast that actually keeps you full? Egg bites are one of our favorite whole-food meal prep staples! They’re packed with high-quality protein, easy to customize with vegetables, and can be made ahead for busy mornings. 🍳

Why we love egg bites:

🥚 High in protein to support fullness and muscle health
🥬 An easy way to eat more vegetables at breakfast
⏱️ Meal prep once and enjoy all week
❄️ Freezer-friendly for busy mornings
💰 Budget-friendly and made with simple, wholesome ingredients

Try these delicious combinations:

🥬 Spinach + feta
🍄 Mushroom + Swiss
🌶️ Bell pepper + onion + cheddar
🍅 Tomato + basil + mozzarella
🥦 Broccoli + cheddar
🌮 Black beans + salsa + pepper jack
🐟 Smoked salmon + dill + chives

For an even more balanced breakfast, pair your egg bites with:

🍓 Fresh fruit
🍞 Whole-grain toast
🥣 Oatmeal
🍊 Citrus fruit

Small habits—like prepping breakfast ahead of time—can make healthy eating much easier and more sustainable. 🙌

👉 Save this post for your next meal prep session and follow for more simple, dietitian-approved whole-food meal ideas!

07/21/2026

Cottage Cheese Egg Bites

Yields (cooked product): 12 egg bites Serving Size: 2 egg bites (~3 oz.)

Prep Time: 15 minutes Cook Time: 20 minutes

Ingredients:

8 large eggs
1 cup 1% cottage cheese
1/4 tsp. salt
1/2 tsp. black pepper
1/2 tsp. garlic powder
1/4 tsp. onion powder
1/2 cup shredded reduced-fat cheese (cheddar or feta recommended)
1 cup spinach, finely chopped
1 cup broccoli, chopped into small pieces
1/2 cup red bell peppers, chopped into small pieces
Avocado oil or olive oil spray (for greasing muffin tray)

Instructions:

1. Preheat oven to 350°F. Lightly grease a silicone muffin tray with avocado oil or olive oil spray.
2. Add eggs, cottage cheese, salt, pepper, garlic powder, and onion powder to a high-speed blender. Blend until smooth and frothy, 8-10 seconds. (Don’t overblend, as too much air could make the egg bites collapse as they bake.)
3. If using a silicone muffin tray, be sure to put tray on large baking sheet. Pour egg mixture evenly into the muffin tray (about 1/4 cup per cavity).
4. Add vegetables evenly into each cup and stir in. Sprinkle the cheese over top.
5. Cook for 18–22 minutes, until centers are set and no longer jiggly.
6. Cool slightly before removing from the tray. Serve warm.

07/20/2026

These Cottage Cheese Egg Bites are a high-protein, make-ahead breakfast that's perfect for busy mornings. 🥚

Made with eggs, cottage cheese, spinach, broccoli, and bell peppers, these egg bites provide a satisfying combination of high-quality protein and vegetables to help keep you full and energized throughout the morning. Blending cottage cheese into the eggs creates a light, fluffy texture while adding even more protein and calcium.

The colorful vegetables boost fiber, vitamins, minerals, and antioxidants, making these egg bites an easy way to fit more produce into your day starting at breakfast.

💡 Pair these egg bites with fresh fruit or whole grain toast for a balanced meal that includes protein, fiber-rich carbohydrates, and healthy fats to support steady energy and lasting fullness.

✨ Why we love them:
• High in protein to support fullness and muscle health
• Packed with vegetables for extra nutrients
• Great for meal prep and grab-and-go breakfasts
• Easy to customize with your favorite vegetables or herbs

Save this recipe for your next meal prep day—link in bio.

07/18/2026

Healthy eating doesn’t have to mean complicated recipes or a sink full of dishes.

Sheet pan meals are one of the easiest ways to build balanced, whole-food meals with minimal effort. Simply combine colorful vegetables, a protein source, and a healthy carbohydrate on one pan, season well, and let the oven do the work.

Why we love sheet pan meals:

🥦 An easy way to eat more vegetables
🍗 Balanced meals with protein, fiber, and healthy carbs
⏱️ Great for busy weeknights
🍱 Perfect for meal prep and leftovers
🧽 Minimal cleanup
😋 Maximum flavor thanks to roasting and caramelization

Some favorite combinations:

🐟 Salmon + asparagus + baby potatoes + lemon
🍗 Chicken + broccoli + carrots + sweet potato
🌱 Tofu + Brussels sprouts + cauliflower + red onion
🦐 Shrimp + zucchini + peppers + cherry tomatoes
🧆 Chickpeas + cauliflower + carrots + Mediterranean spices

💡 Give your vegetables plenty of space on the pan so they roast instead of steam so you’ll get better browning and even more flavor!

Healthy eating is often about making nutritious choices easier and more convenient. Sheet pan meals check all the boxes. 🙌

👉 Save this for your next meal prep and follow for more simple, dietitian-approved meal ideas!

ATNG Dietitian Kitchen

07/29/2026

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07/27/2026

07/25/2026

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