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ATNG Dietitian Kitchen

Dietitian Tips and Tasty Recipes to make Healthy Eating Easy and Delicious!

09/04/2026

Grilled Balsamic Veggie Kebabs

Yields: 4 servings Serving Size: 4 kebabs

Prep Time: 15 minutes Cooking time: 15-20 minutes

Ingredients:

For the Glaze:

1/2 cup balsamic vinegar
2 Tbsp. dijon mustard
2 cloves garlic, minced
1/4 tsp. sea salt
1 pinch black pepper

For the Vegetables:

2 lbs. mixed vegetables (mushrooms, bell peppers, zucchini, red onion, cherry tomatoes)
1 Tbsp. olive oil
1/4 tsp. sea salt
1 pinch black pepper
16 kebab skewers

Instructions:

1. Place the balsamic vinegar, Dijon mustard, garlic, salt, and pepper in a small saucepan. Bring to a gentle simmer over medium-low heat and cook for about 5 minutes, stirring occasionally, until slightly thickened. Remove from the heat and let cool slightly.
2. Heat a grill and place the vegetables and oil in a large bowl. Season with salt and pepper and toss to combine. Thread the vegetables onto the skewers.
3. Grill over medium-high heat for about 2 minutes per side to develop grill marks. Reduce the heat to medium, brush with the balsamic glaze, and continue grilling, turning every 1–2 minutes, until the vegetables are tender and lightly charred, about 8–10 minutes more.
4. Brush the vegetables with the balsamic glaze. Reduce the heat to medium and flip them every minute until lightly charred, about 10 minutes in total. Brush any leftover glaze on before serving.

09/03/2026

Grilled Balsamic Veggie Kebabs are an easy way to make vegetables the star of your end of summer cookout! 🥦 🔥

Loaded with mushrooms, bell peppers, zucchini, red onion, and cherry tomatoes, these colorful skewers provide a variety of fiber, vitamins, minerals, antioxidants, and beneficial plant compounds. And because different colors often represent different nutrients, mixing up your vegetables is a simple way to add more variety to your diet. 🌈

Grilling brings out their natural sweetness and adds smoky, charred flavor, while the homemade balsamic-Dijon glaze gives every bite a tangy, savory finish.

💡 Vegetables don’t have to be steamed or plain to be nutritious! Experimenting with grilling, roasting, herbs, spices, marinades, and flavorful sauces can make eating more vegetables something you actually look forward to.

✨ Why we love them:
• Packed with colorful vegetables
• Fiber-rich and plant-forward 🌱
• Simple homemade balsamic glaze
• Ready in about 30 minutes
• Perfect for cookouts and summer dinners ☀️

Pair your kebabs with grilled chicken, fish, tofu, or beans and a fiber-rich carbohydrate for a balanced summer plate.

Save this recipe for your next cookout—link in bio.

09/02/2026

Pasta salad, but make it Mediterranean. 🍝

Pasta can absolutely be part of a balanced, nutrient-dense meal. The key is what you build around it.

Here are 5 Mediterranean-inspired combinations to try:

🇬🇷 Greek: tomatoes + cucumber + chickpeas + feta + olives
🇮🇹 Italian: tomatoes + arugula + white beans + mozzarella + basil
🐟 Tuna: tuna + tomatoes + green beans + olives + parsley
🌶️ Roasted Veggie: zucchini + bell peppers + eggplant + chickpeas + fresh herbs
🍋 Lemon-Herb: spinach + green peas + chicken + parsley + fresh lemon

Think of pasta as the foundation, then build around it with:

🥦 Plenty of vegetables
🫘 Beans, lentils or another protein
🫒 Healthy fats like extra-virgin olive oil
🌿 Lemon, garlic, vinegar and fresh herbs for flavor

Choose whole-grain pasta when you enjoy it for an easy fiber boost!

The result? A colorful, satisfying meal with a balance of carbohydrates, protein, fiber and healthy fats. 🌱

📅 Want more help building balanced meals that fit your goals? Schedule with one of our registered dietitians today using the link in our bio!

09/01/2026

Basil Pesto Pasta Salad

Yields: 5 servings Serving Size: 2 cups

Prep Time: 15 minutes Chill Time: 1-2 hours

Ingredients:

1/2 pound (250 g) pasta of choice
4 cups arugula or baby spinach
1.5 cups cucumber, diced
1 cup baby tomatoes, cut in half
1 red bell pepper, diced
1/2 cup pesto sauce
4 Tbsp. pine nuts, raw or roasted
1 lemon, juiced

Instructions:

1. In a large bowl, add cooled, cooked pasta and arugula.
2. Add green pesto and lemon juice. Toss to combine.
3. Top with cucumber, cherry tomatoes, red onion, and pine nuts.

08/31/2026

Basil Pesto Pasta Salad is fresh, colorful, and perfect for summer lunches, cookouts, or meal prep. 🌿

Made with pasta, leafy greens, cucumber, tomatoes, bell pepper, pesto, and pine nuts, this salad is an easy way to add a variety of colorful vegetables to your plate. The vegetables provide fiber, vitamins, minerals, and antioxidants, while pesto and pine nuts contribute satisfying unsaturated fats.

Fresh lemon juice adds a bright finish, making this a refreshing alternative to heavier pasta salads.

💡 Turn this side dish into a balanced meal by adding a protein source like grilled chicken, salmon, shrimp, chickpeas, white beans, or tofu. For even more fiber, choose a whole wheat or legume-based pasta.

✨ Why we love it:
• Packed with colorful vegetables
• Easy way to incorporate leafy greens
• Great for summer gatherings
• Simple to customize with your favorite protein
• Perfect for make-ahead lunches

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

08/29/2026

Shrimp deserves a place in your quick-meal rotation. 🍤

It’s a convenient source of lean protein and provides important nutrients like selenium, vitamin B12, and iodine. One of its biggest perks is it cooks in minutes. ⏱️

Try it:

🥗 Grilled on summer salads
🌮 Tucked into tacos
🥣 Sautéed for grain bowls
🔥 Roasted on a sheet pan for meal prep
💨 Air-fried for a quick weeknight dinner

The key is not overcooking it. Shrimp should turn from translucent to opaque and be firm but still tender. For food safety, cook seafood to 145°F.

🥦 Build a balanced meal by pairing shrimp with colorful vegetables, a whole grain or other fiber-rich carbohydrate, and a flavorful sauce or dressing.

💚 Want more simple ways to build balanced, nourishing meals? Schedule with one of our registered dietitians through the link in our bio!

08/28/2026

Grilled Shrimp Skewers

Yields: 3 servings Serving Size: ~6-8 cooked shrimp per serving

Prep Time: 20–25 minutes (plus marination) Cook Time: 8–10 minutes

Ingredients:

1 lb. large shrimp (16–20 count), peeled and deveined

For the Marinade:

2 Tbsp. extra virgin olive oil
1/4 cup fresh lemon juice
1 tsp. lemon zest
1 Tbsp. honey
3 cloves garlic, minced
1 tsp. smoked paprika
1–2 Tbsp. fresh parsley, chopped
1/4 tsp. salt (adjust to taste)
1/2 tsp. black pepper
Optional: 1/4 tsp. crushed red pepper flakes

Instructions:

1. If using wood or bamboo skewers, soak in water for at least 20–30 minutes to prevent burning on the grill.
2. Whisk together olive oil, lemon juice, zest, honey, garlic, smoked paprika, parsley, salt, pepper, and red pepper flakes (if using).
3. Add shrimp to marinade and toss to coat evenly. Refrigerate for 20–30 minutes (avoid exceeding 45 minutes to maintain texture).
4. Thread shrimp evenly onto soaked skewers (do not overcrowd for even cooking).
5. Preheat grill to medium-high heat. Grill shrimp 2–3 minutes per side, until opaque, pink, and lightly charred
6. Optional: finish with fresh lemon juice and chopped parsley. Serve immediately for best texture.

08/27/2026

Grilled Shrimp Skewers are fresh, flavorful, and made for summer grilling. 🍤

Shrimp is a lean, high-quality source of protein that also provides important nutrients like selenium, vitamin B12, and iodine. Paired with olive oil, fresh lemon, garlic, and herbs, these skewers deliver plenty of flavor without needing a heavy sauce or marinade.

Ready in under 45 minutes, they’re perfect for summer cookouts, weeknight dinners, or an easy protein to add to salads and grain bowls.

💡 Build a balanced summer plate by pairing your shrimp with grilled vegetables and a fiber-rich carbohydrate like corn, quinoa, brown rice, or potatoes.

✨ Why we love them:
• Lean, high-quality protein
• Simple lemon-garlic marinade
• Quick cooking and easy to prepare
• Perfect for summer grilling
• Versatile enough for bowls, salads, or wraps

Save this recipe for your next cookout—link in bio.

08/26/2026

It’s zucchini season, and that means zucchini EVERYWHERE! 🥒

Fortunately, this abundant summer squash may be one of the most versatile vegetables in the kitchen.

Zucchini provides vitamin C, potassium, carotenoids and some fiber, while also adding volume and moisture to meals without overpowering other flavors.

You don't have to settle for plain steamed zucchini:

🔥 Grill it
🍅 Toss it into pasta
🌮 Stuff it into tacos
🍳 Add it to eggs
🌿 Make zucchini fritters
🥗 Add it to grain bowls
🍫 Bake it into chocolate muffins
🍲 Stir it into soups and sauces

One of the best ways to support a whole-food dietary pattern is to learn how to make seasonal vegetables genuinely delicious and easy to use.

When zucchini is plentiful, experiment with it. You might find a few recipes worth putting on repeat all summer long. 🥒

💚 Want more practical ways to make whole-food eating simple and delicious? Schedule with one of our registered dietitians through the link in our bio!

08/25/2026

Healthy Zucchini Bread

Yields (cooked product): 12 slices Serving Size: 1 slice

Prep Time: 10 minutes Cook Time: 45–55 minutes

Ingredients:

2 cups shredded zucchini, lightly squeezed
1 large egg
1/2 cup unsweetened applesauce
1/3 cup avocado oil
1/2 cup maple syrup or honey
1 tsp. vanilla extract
2 cups whole wheat flour
1.5 tsp. cinnamon
1/2 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt

Instructions:

1. Preheat oven to 350°F. Lightly grease or line a loaf pan.
2. In a large bowl, whisk together egg, applesauce, oil, maple syrup, and vanilla. Stir in shredded zucchini until evenly combined.
3. In a separate bowl, mix flour, cinnamon, baking soda, baking powder, and salt.
4. Gradually fold dry ingredients into wet ingredients until just combined (do not overmix).
5. Pour batter into prepared loaf pan and smooth the top. Bake for 45–55 minutes, or until a toothpick inserted in the center comes out clean.
6. Cool in the pan for 10–15 minutes, then transfer to a wire rack to cool completely before slicing.

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