Tina Marinaccio MS RD CPT

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Tina Marinaccio MS RD CPT

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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.

11/02/2026

A little Moroccan magic, a whole lot of REAL FOOD! 🍲

Healthy Eating can pack a flavorful punch and be ready in minutes! 😉

This Moroccan Lamb & Chickpea Stew is packed with warming spices, tender lamb, hearty chickpeas, and layers of incredible flavor. And the best part? Your Instant Pot does most of the work! (No Instant Pot? No problem. The recipe below also includes a stove top version ready in 30 minutes.)

Real ingredients. Big flavor. A satisfying nutrient-rich meal that can be made mid-week, but will taste better tomorrow, so use as a weekend meal prep too!

I’m a big believer that getting healthy starts with getting back into the kitchen. Less processed food, more cooking, and meals that nourish your body and make you excited to sit down at the table.

Because food is more than fuel. It’s meant to be enjoyed!

Ingredients Are:
Extra virgin olive oil
Vidalia onion
Garlic
Cumin, hot smoked paprika, cinnamon, harissa, ginger
Carrots
Grass fed ground lamb by Atkins Ranch Lamb
Diced tomatoes
Pitted prunes
Fine sea salt
Garbanzo beans
Dry white w**e
Zest of lemon or lime
Optional garnishes: Tzatziki, sour cream, or raita; scallions, fresh cilantro, avocado slices

🌿 Save this one for your next cozy dinner and get cooking!

👩‍🍳 Get the recipe by copying and pasting here
https://tinamarinaccio.com/one-pot-moroccan-lamb-and-chickpea-stew/

Or comment STEW to have it directly messaged to you

10/26/2026

October Italian American Heritage Month AND Breast Cancer Awareness Month!

Having lost both my Mom and Grandmother to breast cancer, and my ancestors having migrated here from Italy just two generations ago, Escarole and Beans is a dish near and dear to my heart.

Minestra means “soup” in Italian, and has a long history in Italian heritage. It comes from the Latin ministrare, or “to administer,” reflecting that it is served from a primary bowl, from a central family figure (likely the matriarch of the house), and is traditionally the main course, and perhaps the only course of the meal depending on finances.

My parents called it peasant food, but I just called it delicious.

My Mom used to fry thick slices of spicy pepperoni before adding the garlic and escarole, while my Dad’s side favored tiny meatballs.

This version has a little Nduja, a Calabrian spicy fermented pork paste, but you could certainly leave it out and keep it vegetarian.

You will need a few simple ingredients:
Extra virgin olive oil
Fresh garlic
Escarole
Fine Sea Salt
Cannellini Beans
Parmigiano Reggiano

Escarole has a significant array of anti-inflammatory, and anti-tumor properties. It is delicious both cooked and raw

Beans have compounds that fuel your gut microbiome, which in turn make short chain fatty acids like butyrate, plus key antioxidants like anthocyanins, quercetin, and selenium, which protect our DNA, and protect us against tumors

For more on this dish, and the full recipe, copy and paste:
https://tinamarinaccio.com/escarole-and-beans-minestra-an-italian-peasant-soup/

OR

Type RECIPE in the comments to have it delivered to your Inbox!

10/12/2026

Literally 30 minutes to the table!

This is a very indulgent meal. But treat yourself from time to time, whether a date night, V-Day, or just for you.

This can be a main, but we used this as a first course for a surf and turf that included a bone in dry aged NY Strip steak and a simple escarole salad

Cooking with high-quality ingredients is a wonderful way to elevate your your dinner table and enjoy a decadent meal. This dish pairs the natural sweetness of lobster meat, fresh heirloom tomatoes, and shallots with a deeply aromatic saffron cream sauce with a lemon zest finish. Real ingredients, incredible depth of flavor.

The lobster meat from Wild Fork 🛒 is so convenient and a huge time and money saving tool compared to cooking from fresh and deshelling

Here are the ingredients:
Lobster meat
Shallots
Dry white w**e
Saffron
Butter
Fish stock
Heavy cream
Extra virgin olive oil
Tomatoes
Lemon zest
Pasta of course!

Enjoy the recipe here and deets on the surf and turf dinner by copying and pasting.
Don’t forget to save and share so you will have this later!

https://tinamarinaccio.com/lobster-pasta-tomato-saffron-cream-sauce/

Tell me in the comments: What’s your absolute favorite quick pasta dish? 👇

09/29/2026

POV: Having grown up chubby in a cuisine centered Italian family, and discovering through genes testing that I am predisposed to obesity, I know how important it is to find balance bringing health goals along on vacation and having fun!

I work with many clients that get derailed from health goals while traveling, making it hard to get back on track when they return, leading to pesky weight gain, so we pregame in how to maintain weight

⭐️Planning ahead is key to enjoying R&R while bringing your health habits

7 Tips From a Registered Dietitian That Lost Weight and Kept it Off:
1. 🧺 If possible: Opt for kitchen & laundry–AirBnB/condo w/a kitchen & grill to cook some meals, & wash workout clothes. This was my 1st trip in years w all hotels/no cooking but had laundry!
2. 🥬 Prioritize Protein + Produce–breakfast bagels and pastries don’t keep you full long like protein, which takes 3 hours to digest, and upping your fiber with veggies
3. 🍎 Bring/Buy Healthy Snacks for airport, car, and lodging–Aim for portable + convenient eg trail mix-helps bridge hunger between meals so the appropriate amount of food is ordered when dining out
4. 🏬 Search Online Food Markets–Near your lodging, & make a shopping list before you go in your phone notes app for meals, snacks, & non-calorie beverages like coffee & sparkling water
5. 🥗 Plan non-food related activities e.g. shows, museums, walking the town
6. 💪 Search Online Gyms & Outdoor Movement Opportunities-Chain gyms may have reciprocity; check hotel site for amenities. Search hikes/walking trails.
7. 🧠 Mindset is Key!–Balancing cooking (if available), dining out, moving your body is a PRIVILEGE, not a chore. Bring lifestyle habits along with you to enhance your vacation experience, leaving you feeling rested, relaxed, & restored

The Venetian Las Vegas
Sphere
BOA Las Vegas
Mercato Della Pescheria

09/24/2026

POV: Your NJ Registered Dietitian makes a craft tequila martini… and suddenly it’s a wellness beverage. 😂🍸

Fresh-squeezed orange + lime = vitamin C + antioxidants 🍊🍋
Lime peel = zest with benefits
Grated jalapeño = a little capsaicin kick 🌶️
Flaked sea salt = electrolytes… obviously 😉🧂
Tequila = well… let’s not get carried away. 😂

Is this a salad? Absolutely not.
Is it delicious? 100%.
Is balance part of a healthy lifestyle? I’ll drink to that. 🍸

Cheers to nutrition without taking ourselves—or our martinis—too seriously.

Cheers to Tequila Herradura

09/23/2026

When your Jersey garden tomatoes are this juicy, sweet & ridiculously good… you do NOT let them sit on the counter looking pretty. 🍅😂

As an Italian NJ Registered Dietitian, I look forward every year to turning my homegrown heirloom tomatoes into a saucy bruschetta situation over pasta, and today I’m piling on grilled chicken and finishing it with crumbled Greek feta for a super healthy yet totally satisfying meal

Basically: Italian summer heirlooms and Mediterranean protein get along VERY well.

🍅 Sweet garden heirlooms
🌿 Fresh herbs
🔥 Grilled chicken
🧀 Crumbled Greek feta
❤️ A whole lotta Jersey garden pride

And yes… you can absolutely eat this straight out of the bowl with some crusty bageutte. I’m a dietitian, not a cop. 😂

👉 Copy + paste the link below for the full recipe:
https://tinamarinaccio.com/fresh-bruschetta-pasta/

09/16/2026

🏑 DON’T JUST TRAIN HARD. FUEL SMART.

You can’t expect your body to perform at its best if you’re running on empty.

As a New Jersey Registered Dietitian specializing in sports nutrition, I teach athletes how to use nutrition as part of their training—not as an afterthought.

I had the privilege of delivering an in person interactive session to the talented Morristown High School Field Hockey Team, plus the coaches at the highschool

we covered how the new food guide pyramid relates to athletes, many many examples of pre-competition meals, including what other famous athletes eat, fueling during an event, hydration, recovery, female triad syndrome. It’s so important that our ladies have a good relationship with food and that their nutrient intake, supports health and strong bones. 🦴 💪

Just a few highlights from a couple of slides!

⚡ PRE-EVENT: Fuel your muscles so you can start strong and finish stronger.
💧 HYDRATION: Replace what you lose and keep your body performing when the pressure is on.
🔋 DURING: Know when and what to fuel to help maintain energy and performance.
💪 RECOVERY: Give your body the protein, carbohydrates, fluids, and nutrients it needs to repair, rebuild, and get ready for the next session.

Nutrition isn’t just about what you eat. It can be the difference between fading late in the game, having the energy to finish, and preventing injuries.

Train hard. Fuel harder. Stay in the game. 🏆

DM me to discuss how I can help your team with a live webinar or in person presentation! Totally customizable!

09/06/2026

POV: The sides were definitely cooler than me!

💫 Looking for some easy sides to be best supporting actor to your Star of the Show Labor Day BBQ meats?

💜 Easy Healthy Recipe Ideas comin’ atcha!

🥚 Everyone loves deviled eggs! For this Mexican variety – swap ½ mayo for a dollop of sour cream, mix salt, chopped chives, and jalapeno pepper. Ground cumin garnish

🍅 It’s heirloom tomato season in NJ, so keep it simple and let the tomatoes be the star. Platter up thick sliced salted tomatoes with pea shoots (or any microgreen you can find), crumbled feta, fresh ground peppercorns, and EVOO

🌶️ Classic coleslaw with a no sugar added twist! Naturally sweet from ACV – 6 cups mixed thin sliced green and red cabbage, and grated carrot, ¼ cup good mayo, ½c ACV, 1 tsp celery seed, ½ tsp fine sea salt

🌿 Pesto Pasta! I used homemade garlic scape pistachio pesto, but you can use store bought
https://tinamarinaccio.com/easy-garlic-scape-pistachio-pesto/

🌽 Black bean, grilled corn, red bell pepper, arugula salad – drain and rinse canned beans, toss with grilled corn, diced shallot, red bell pepper, dress with salt, balsamic, EVOO, serve over arugula

🌽 Jalapeño cornbread -take you fave cornbread recipe and swap milk for buttermilk, and a fresh thinly sliced jalapeno, and a cup of fresh grilled corn before baking. I like medium grit cornmeal and 00 white flour blend

🥕 Harissa Butter Honey Sage Rainbow Carrot Fries – The name says it all! Roast on sheet pans with sea salt until caramelized

Happy Healthy Labor Day Weekend to All!

08/26/2026

Broccoli stalks called ☎️ — they’re tired of being thrown out while the florets get all the Instagram fame 🥦💅

This Jersey Girl Registered Dietitian doesn’t do food waste.

Blended those “trash” stalks into a creamy, sulforaphane-packed anti-inflammatory soup that’s basically a hug 🤗 to your immune system — and yes, it’s fancy enough for shooters to impress guests at your next gathering while secretly using up pantry scraps 🍲✨

Jersey girl math: stalks + pantry scraps = zero waste, maximum flavor, and your immune cells doing a little happy dance 🧬

Check out the recipe below because broccoli stalks deserves better PR 🥦👏

Broccoli stalks are an excellent source of the anti-cancer nutrient sulforaphane, same as the florets
Sulforaphane stimulates your body’s detox systems - And I’m always including phytonutrients to keep my amazing body detox systems, including liver, kidneys, lymph, GI tract, and sweat glands primed and ready to face daily toxin exposure

💡 Registered Dietitian Tip: Cutting the broccoli stalks and letting them rest 30 minutes before sauteeing will help maximize the sulforaphane

✅ Toasting the flour and butter gives the soup a richness, creaminess, and a nutty flavor

Creamy Broccoli Soup
Makes about 4 cups

1 tbsp good olive or avocado oil
2 cups broccoli stalks, peeled and sliced
Optional: Other greens you have in the frig – e.g. Italian parsley leaves, leeks, sliced celery
1 generous pat grass fed butter
1 tbsp organic whole wheat flour
2 cups stock – veggie, chicken, or beef, or any stock of choice
S&P to taste

-Sauté broccoli stalks and optional veggies in oil until soft
-Stir in butter pat and whole wheat flour
-Let flour roast in butter until it begins to toast and get brown, stirring frequently, about 5 minutes
-Add stock, simmer to thicken, about 2 minutes, and puree to desired consistency with a hand blender
-S&P as desired

-Serve in a bowl or as soup shooters
-Optional – Garnish e.g. Nduja, scallions, sour cream, yogurt, or crème fraiche
⭐️ Soup Shooters are a fun yet elegant and healthy party appetizer!

08/25/2026

POV: Meal prepping doesn’t have to be complicated when you have a stocked pantry. 🥘 🤌
This spicy coconut 🥥 curried braised beef goes into the oven (or Instant Pot) in 15 minutes tops.

I always keep canned tomatoes 🥫 and coconut milk in the pantry, and green and red curry pastes in the frig.

Curry pastes are a delicious all-in-one spice chock full of anti-inflammatory nutrients – So no measuring out a bunch of spices, which can take time and be expensive. 🍛

Anything in the onion/garlic/shallot 🧅 family I consider a “pantry” staple because they are so long lasting on the countertop.

Got fresh basil 🌿 right outside my door on the deck!

When meats go on sale, I stock up, portion, off and freeze

For this dish, I pulled chuck steak from my freezer – A cheaper cut, but definitely needs some TLC by way of time, but once you sear it – it cooks all on its’ own with no babysitting

So, all in all, this is a pantry meal, as freezer, frig, long lasting counter top veggies are all things we can stock up on when they go on sale to pull together quick meals on a budget when time is short.

Spicy Coconut Curry Beef
1.5 pounds of chuck steak*
1 shallot, diced
Handful fresh basil
28oz can tomatoes
15oz can coconut milk (I used light because the beef is a fatty cut)
2 tbsp red curry paste
Optional garnish – sliced green onion
-Preheat oven to 250 degrees F (or higher if you have a slow oven)
-Brown chuck steak in a dutch oven medium high, all sides, and remove
-Sauté shallot and basil in dutch oven
-Add tomatoes, coconut milk, and red curry paste to dutch oven
-Be sure to incorporate the red curry paste
-Cover Dutch oven and bake 4 hours, or until meat is falling apart
-Serve as a stew or over rice, like a Thai Jasmine Rice and/or veggies
-If using Instant Pot, instead of oven, pressure cook one hour, let pressure release on its’ own

*I also added 2 short ribs today that I had in the freezer – Just an option – The bones add flavor

Address

Health Dynamics LLC
Denville, NJ
07834

Telephone

+19739786022

Website

http://www.tinamarinaccio.com/

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