Tina Marinaccio MS RD CPT

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Tina Marinaccio MS RD CPT

Based in Morristown New Jersey, and also serving Manhattan, and boroughs of NYC. Telehealth services are available

Improving quality of life through long term lifestyle changes; consultant dietitian, detox diets, weight loss, integrative nutrition therapy, cooking instruction and demos, motivational wellness speaker My name is Tina Marinaccio, and I am a Registered Dietitian Nutritionist and Foodie Gourmand, providing Corporate Wellness Solutions, Private and Group Cooking Instruction, Cooking Demos and Classes, and Nutrition Counseling in Integrative and Functional Medicine Nutrition Therapy.

03/31/2026

Blood oranges are a unique citrus in that they are high in anthocyanins, a class of anti-inflammatory antioxidants that help with weight loss, protect skin from aging, boost immune response, and help keep our guts healthy

Extra virgin olive oil is high in healthy anti-inflammatory fats that help to keep our hearts healthy

Put them together and you have this moist and delicious Egg Free Blood Orange Olive Oil Quick Bread

Bowl 1 Dry Ingredients:
2c Pastry Flour
1 ½ tsp baking powder
½ tsp baking soda
½ tsp fine sea salt

Mix in Bowl 2:
½ cup brown sugar
Zest and Supremes* from 3 blood oranges
½ cup buttermilk
2 tbsp Cointreau

½ cup extra virgin olive oil

-Preheat oven to 350° with oven rack just below middle
-Line a 9x5 loaf pan with parchment
-Place brown sugar in a large bowl
-Zest 3 blood oranges into the same bowl
-*Cut blood orange supremes into bowl by cutting off the top and bottom of the oranges so they sit upright, then trim away peel and pith. Hold the orange in your palm, and with a paring knife, carefully cut supremes away from pith, allowing juice and supremes to drop into the bowl and squeeze any remaining pith juice into bowl
-Whisk Bowl 1 ingredients, then slowly incorporate them into Bowl 2 with a spatula, scraping sides on bowl
-Slowly fold in ½ cup extra virgin olive oil
-Turn batter into loaf pan – It should be like a thick pancake batter – If it is too loose, sprinkle in about ¼ cup more pastry flour
-Bake until a knife comes out clean, about 50 minutes
-Cool on baking rack 5 minutes, run back of a butter knife along sides, and turn out onto cooling rack top side up
-Serve as is, or with toasted and topped with crème fraiche or butter

03/30/2026

Buttermilk Garlic Lemon Aleppo Kebabs

3 chicken breast halves will make about 4 kebabs
-Cut chicken into 1” cubes, marinate in buttermilk marinade below for 6-12 hours

Marinade:
1 ½ cups buttermilk
1 clove crushed garlic
¼ cup chopped fresh dill or herb of choice
Zest of 1 lemon
½ tsp fine sea salt
2 tbsp Aleppo pepper

Optional: Add veggies of choice between chicken pieces to kick up the flavor and add phytonutrients

Grill medium until chicken achieves 165F

03/18/2026

Creamy, tangy, garlicky, rich, with bold flavors

This buttermilk blue cheese dressing is perfect on crisp greens, wedge salads, cobb salads, sandwiches, for dipping veggies, in baked potatoes, even as a dipping sauce for chicken, and topping for grilled burgers and steaks

Homemade Irish Soda Bread is a St. Patty’s Day staple, and my signature recipe is made with buttermilk, so I like to come up with ways to repurpose the buttermilk so it doesn’t go to waste

Creamy Buttermilk Blue Cheese Dressing
1 cup buttermilk
2 tbsp good mayo
2 tbsp good sour cream
1 garlic clove, crushed
Squeeze of fresh lemon
Pinch of dried mustard
1 scallion, thinly sliced
2-3oz good blue cheese
-Mix all ingredients except blue cheese
-Crumble blue cheese well and mix into dressing
-Taste and re-season as needed

03/17/2026

Got Leftover St. Patty’s Day Cabbage?

I love finding ways to repurpose leftovers, and this spicy savory cabbage and white bean stew gives your cabbage a glow up!

Cabbage is a cruciferous veggie with anti-cancer properties, and paired with cannellini beans, which are high in plant protein and soluble fiber. Soluble fiber supports healthy glucose and cholesterol levels, and keeps your gut microbiome happy so it can favorably modulate the immune system

This can be served as it, or you can sear meat or fish to serve on top, as I have done here with simple seared scallops and halibut

This spicy savory white bean cabbage stew will taste even better the next day, so feel free to prep ahead!

Spicy Nduja Cabbage and White Bean Stew
1” slice Nduja, skin removed and crumbled
2 tbsp EVOO
4 large cloves garlic, chopped
1 Vidalia onion, sliced
½ medium green cabbage, rough chopped
Pinch sea salt
15 oz can cannellini beans
1 cup stock of choice
Parmigiano Reggiano grated to taste

Render Nduja in EVOO over medium heat in a pot until Nduja is crispy
Add garlic and onion, and sauté until onion begins to soften
Add cabbage, sea salt, beans, stock, stir, and simmer covered over medium heat until cabbage begins to soften, about 15 minutes
Sprinkle with Parmigiano Reggiano, taste to re-season, and serve as is or with a seared protein of choice on top

03/11/2026

Broccoli Rabe was a staple in my childhood, and is one of my favorite veggies. This is a wonderful way to repurpose leftovers and turn the broccoli rabe into a completely different meal. If you don’t have leftover, you can blanch fresh broccoli rabe and put in an ice bath to stop the cooking. Broccoli rabe is high in vitamin K, A, C, calcium, and fiber, and supports bone and immune health, aids digestion, and keeps your gut microbiome happy!

Walnuts are high in heart healthy omega-3’s, and fiber

Both broccoli rabe and walnuts can be bitter, so consider rolling the toasted walnuts between your fingers to remove some of the bitter skins, and the lemon juice will help tone down the bitterness of broccoli rabe. Choose broccoli rabe with tight florets and skinnier stems, which should be less bitter than older broccoli rabe

Broccoli Rabe Walnut Pesto
2 cups blanched or leftover cooked pesto
½ cup toasted walnuts
½ cup grated Parmigiano Reggiano cheese
Juice of ½ lemon
1 large garlic clove, crushed
Salt and Pepper to taste
Good olive oil

-Pulse all but olive oil in the food processor with the chop blade
-Drizzle in olive oil, pulsing until incorporated
-I like to use about ¼ to ½ cup olive oil, and don’t like for it to be too oily
-Refrigerate leftovers
-Use on pasta, chicken, fish, sandwiches, eggs – anywhere you’d use pest
-Check out my previous kebab reel for the jammy tomato recipe

03/10/2026

Spiced Oven Roasted Turkish Kebabs
Cherry Tomato Mixture: This will make extra to roll into a delicious pasta dish for another meal
24 ounce cherry tomatoes
½ red onion, slivered
1 cup fresh parsley leaves
Salt, pepper, olive oil to taste
Roast in a 350 degree convection oven until tomatoes are jammy, about 30 minutes
Meanwhile, prepare kebabs

1 pound ground beef, preferably organic or grass fed
Mix in: 1 tbsp ground cumin, 1 tbsp Aleppo pepper, ¾ tsp fine salt, 1 tsp dried oregano, 1 tsp smoked paprika
Roll into 4 cigar shaped logs

Remove roasted tomatoes from the oven, make a well in the center, place the kebabs in the center of the pan, return to the oven until the kebabs are done to your liking

Serve on toasted flat bread or naan with tzatziki, hot sauce, and sliced green onion garnish

03/09/2026

As a Registered Dietitian, the best advice I can give is EAT REAL FOOD. I don’t care if your jam is Paleo, Vegan, Keto, or Carnivore - Aiming to eat mostly foods that are closest to their natural form, and taking the time to cook at home is important for vibrant health, and a very high form of self care

Arthur Avenue in the Bronx is the real Little Italy - The best for authentic Italian provisions, and the vibrant, rich culture where you experience a unique shopping experience like our ancestors did – different merchants with offerings of fish, cheeses, meats, pastas, pastries, breads, and any and every Italian pantry product I can remember from the childhood, and more

Shoutout to some faves that are often frequented:
for coffee and pastries
for fresh mozzarella – popular for sandwiches and deli items
for a variety of fresh meats, produce, and fantastic service
for pasta and ravioli
for fresh bread and cannolis
for house made traditional Southern Italian pork products – love the sausages and Nduja!
restaurant for pizza and Italian fare
Cosenza’s Fish Market – Selling fish for over 100 years, and you can get clams and oysters shucked right on the sidewalk – fresh, cold, and briny

The Real Little Italy!

03/03/2026

Benefits of Omega 3’s:
Anti Inflammatory – helps arthritis, joint pain, IBS
Cardiovascular Support – lowers triglycerides and blood pressure
Supports Brain Health
Good for Skin and Eyes

These sardines are small fish, so are low in mercury – A fabulous choice for getting your omega 3’s on, and with a little love, like this pate, sardines taste great!

French Sardine Pate
Two cans sardines (if in water as shown here, drained, if in oil, keep oil)
Juice ½ lemon
Squeeze Dijon mustard
1 tbsp good quality butter
Whirl above in food processor, or mash with fork
Fold in chopped capers, dill, parsley, and scallion or chives
Taste and season, if needed
Enjoy on toasted baguette with fresh sprouts
Here’s to your heart!

03/02/2026

Not only is purple my favorite color, purple foods have HUGE health benefits! See below

Sesame Purple Cabbage Slaw*
4c shredded purple cabbage (about half medium to small head)
¼ cup full fat mayo
3 tbsp rice vinegar
Salt to taste
Tbsp black (or other) sesame seeds

Combine all ingredients and preferably, let rest one hour before serving for flavors to combine
Health benefits of purple cabbage
-High in fiber and good for gut health
-High in anti-inflammatory phytonutrients e.g. anthocyanins
-Anthocyanins are anti-aging and help with weight loss
-Cabbage has sulforaphane, an anti-cancer nutrient that becomes more enhanced when cruciferous veggies like cabbage are chopped, and allowed to rest – so slaw is a great way to up the anti-cancer compound!
-Purple cabbage is also very high in vitamin C

*You can adjust the ratio of mayo to vinegar – I happen to like more vinegar, buy if mayo is your jam – Have at it!

Nothing beats a make ahead salad to enjoy with any meal and bring a gorgeous hue to your plate

01/28/2026

What I Made During The Monster Snowstorm

Red Curry Coconut Braised Chuck
Literally 4 ingredients, including the chuck comes together in minutes, then the low and slow oven does all the heavy lifting

3 # chuck
1 can coconut milk (I used light)
¼ cup red curry paste
28oz can diced tomatoes (preferably organic)

Preheat oven to 250°F with rack just below center
In an oven proof lidded pot, sear chuck well on both sides, remove
In same pot, combine coconut milk, red curry, and canned tomatoes
Nestle chuck into curry mixture
Place lid on pot and place in oven
Forget about it for about 4 hours until it is falling apart

I’m serving with duck fat potatoes that I par cooked, smashed, and roasted in the oven coated with duck fat, then sprinkled with rosemary and finishing sea salt

Optional: Squeeze of lime, drizzle of yogurt, chopped green onion

What Did You Make For The Storm???

01/14/2026

Time to get the slow cooker out!
This Adobo Pork Butt with Mushroom Gravy takes about 5 minutes to put together

Set it and forget it for 8 hours, and come home to a delicious supper with fork tender pork

Keep it lean by swapping out pork tenderloin – which will also come out tender thanks to the slow cooker

I like to use Adobo seasoning here because it’s an all in one spice, so there is very little measuring, plus it is salt free, so you can control the salt

There are salt free Adobo brands on the market, or you can make your own in bulk (recipe below) – which is a nice option, as you can control the ingredients, and minimize added chemicals and preservatives

MANY Adobo brands have MSG and other ingredients that you probably don’t want in your slow cooker, so read your labels

Serve the pork butt over some spuds, or try my Creamy Parmesan Polenta (recipe in link below), which takes literally 3 minutes

Add a green vegetable, like garlic and hot pepper flake sheet pan roasted broccoli to round out the meal

We like to use the leftover pork to make yummy tacos!

Salt Free Adobo Seasoning:*
1 ½ teaspoons ground Black pepper
1 tablespoon Garlic powder
1 tablespoon dried Oregano
1 tablespoon ground Cumin
1 tablespoon Onion powder
1/8 tsp Cayenne
*2 tbsp of this mix will cover about 4-5 # pork

Copy and paste the link here for the full recipe:
https://tinamarinaccio.com/slow-cooker-pork-with-mushroom-gravy/

01/07/2026

What Are Your Thoughts?

The new dietary guidelines that come out every five years focus on:
-Emphasizing Whole Foods
-Prioritizing Protein at Each Meal (Plant or Animal)
-Increasing Veggies, Fruits, and Whole Grains
-Limiting Added Sugars
-Ultra Processed Foods are called out

RFK: “My message is clear! Eat Real Food!”

And promoting whole nutrient dense foods in schools and for veterans

I support any eating pattern that includes WHOLE and REAL food – I don’t care if you’re vegan, Paleo, Carnivore…

Ditch the ultra processed protein bars, high protein ice cream, protein cookies – Just eat real food!

Taking time to plan meals and cook is the highest form of self care, and a way to show others you love them

It’s also good for your mental health!

Address

Health Dynamics LLC
Morristown, NJ
07960

Telephone

+19739786022

Website

http://www.tinamarinaccio.com/

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Integrative Culinary Registered Dietitian here to help you by using food as medicine to optimize your health.

Whether you want to lose weight, find relief from inflammatory conditions such as IBS, food sensitivities, or eczema, we will collaborate to find what works best for you and your lifestyle. Based in Morristown New Jersey, and also serving Manhattan, and boroughs of NYC. Telehealth services are available, and group nutrition and cooking classes.