Samar Kullab MS, RDN

🍓Strawberries & Cream Chia Seed Pudding🍓 Ingredients: - 2 tbsp chia seeds per serving - 1/2 cup strawberry mixture - Optional: 1 tsp sweetener of choice (if desired) -Yogurt (I used Siggis coconut yogurt) -coconut shreds Strawberry Mixture: - 2 cups milk of choice (I used regular cows milk) - 1 cup strawberries Instructions: 1. In a blender, combine milk and strawberries. Blend until smooth. 2. In each container, add 2 tbsp of chia seeds. 3. Pour the strawberry mixture over the chia seeds in each container. 4. Optionally, add 1 tsp of sweetener to each container, according to preference. 5. Stir well to combine all ingredients. 6. Refrigerate the containers overnight. 7.Top with Siggis coconut yogurt (or yogurt of choice) and coconut shreds. Nutrition Benefits: - Chia seeds are packed with fiber, omega-3 fatty acids, and protein, promoting digestive health, heart health, and providing a satiating effect. - strawberries are rich in antioxidants, vitamins, and minerals, supporting immune function, brain health, and reducing inflammation. - High-protein milk adds protein to the pudding, aiding in muscle repair and growth, as well as providing essential nutrients like calcium and vitamin D for bone health. #healthybreakfast #healthydessert #dietitian #nutrition #easybreakfastideas #highprotein

Matcha Chia Seed Pudding 🍵🌿 **Ingredients:** - 2 tbsp chia seeds per serving - 1/2 cup milk of choice (I used cow's milk) - Optional: 1 tsp sweetener of choice (I used maple syrup) - 1/4 tsp vanilla extract - 1/2 tsp matcha powder - Yogurt (I used Siggi's vanilla yogurt) -Fresh strawberries **Refrigerate for at least 4 hours (preferably overnight)** **Nutrition Benefits:** - Chia seeds are rich in fiber and omega-3 fatty acids. - Matcha is high in antioxidants and may boost metabolism and concentration. - Yogurt is a good source of calcium and protein. #dietitian #nutrition #healthybreakfast #breakfastideas #healthydessert #matcharecipes

Mango Coconut Chia Seed Pudding 🥭🥥 **Ingredients:** - 2 tbsp chia seeds per serving - 1/2 cup milk of choice (I used cow's milk) - Optional: 1 tsp sweetener of choice (I used maple syrup) - 1/4 tsp vanilla extract - Yogurt (I used Siggi's coconut skyr) -Fresh mangos -coconut topping (I used bare coconut chips) **Refrigerate for at least 4 hours (preferably overnight)** **Nutrition Benefits:** - Chia seeds are rich in fiber and omega-3 fatty acids. - Yogurt is a good source of calcium and protein. #dietitian #nutrition #healthybreakfast #healthydessert

Part 1 of the Ramadan Series ☪️ Start With Soup Start your Iftar meal with 1 or 3 dates and a warm soup that comforts the stomach after a long day of fasting. This will help replenish your body fluids and prepare your digestive system for the main meal. Balance Your Meal Aim for half a plate of veggies, 1/4th a plate of protein, 1/4th a plate of complex carbs and 1-2 thumbs of healthy fats. (I’ll be sharing some ideas throughout the month) Do Not Restrict Do not completely restrict your self from having dessert after Iftar. This may lead to a binge. Instead allow yourself to enjoy a dessert but the key is to plan. Pick one dessert you love, portion it and enjoy it slowly. Another idea is to make your own healthier dessert.

#ad Fuel your morning with these balanced breakfast boxes featuring Siggi's yogurt! 🫶🏻 **Oatmeal** - 1/2 cup sprouted oats - 1/2 cup milk of choice  -1/4 cup @siggisdairy whole milk plain yogurt - 1 tablespoon chia seeds  - 1 tsp honey or sweetener of choice  - 1/2 teaspoon vanilla extract 5.3 oz container of Siggi’s mixed berries and Acai yogurt 5.3 oz container of Siggi’s strawberry yogurt  1/2 cup of berries 32g protein, 14g fiber breakdown: 1/2 cup sprouted oats= 9g protein, 6g fiber 1 tbsp chia seeds= 2g protein, 5g fiber 1/4 cup Siggis whole milk yogurt= 6g protein 5.3 oz Siggis fruit yogurt= 15g protein 1/2 cup berries= 3-6g fiber Siggi’s store locator link is in my bio!  #sponsoredbysiggis #dietitian #nutrition #breakfastboxes #breakfastideas #lesssetsyoufree

Egg Salad Toast🥚🍞 **Ingredients:** - 2 hard-boiled eggs - 1 small shallot - 1 tbsp dill - 1/3 cup cottage cheese - 1 tsp Dijon mustard - 1 tsp mayo - 1 tsp Green Goddess seasoning - 1 tsp crushed black pepper - 1 tsp crushed red pepper - Toasted sourdough bread **Instructions:** 1. In a bowl, mash the hard-boiled eggs or diced them like I did in the video. 2. Finely chop the shallot and dill, and add them to the bowl. 3. Mix in the cottage cheese, Dijon mustard, mayo, Green Goddess seasoning, black pepper, and crushed red pepper. 4. Spread the egg salad mixture on toasted sourdough bread. #healthybreakfastideas #highprotein #dietitian #nutrition #weightloss

Recipes Below 🫶🏻 **Lentil Soup:** - 1 cup red lentils, rinsed and drained - 1 onion, chopped - 3 cloves garlic, minced - 1 carrot, peeled and chopped - 4 cups chicken broth (adjust for desired consistency) - 1 teaspoon cumin - 1/2 teaspoon turmeric - 1/2 teaspoon paprika - Salt and pepper, to taste - Juice of 1 lemon - Olive oil Instructions: 1. In a large pot, heat olive oil over medium heat. Add onion and cook until softened. 2. Add carrot, celery, and garlic, and cook for a few minutes. 3. Stir in lentils, cumin, turmeric, paprika, salt, and pepper. 4. Pour in broth, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are soft. 5. Blend soup until smooth, either with an immersion blender or in batches in a regular blender. 6. Stir in lemon juice. 7. Serve hot, drizzled with olive oil and garnished with chopped parsley. **Chicken:** - 1.5 lbs chicken cutlets - 1/2 cup olive oil - 1/3 cup grated cheese - 2 tsp crushed Calabrian jarred chili - 1/2 tsp salt - 2 tbsp garlic paste (or 3 crushed garlic cloves) - Juice of 1 lemon - 1/2 tsp oregano - 1 cup Italian seasoned breadcrumbs (mixed with 4 tbsp melted butter) Instructions: 1. Preheat oven to 375°F (190°C). 2. In a bowl, combine olive oil, grated cheese, crushed chili, salt, garlic, lemon juice, and oregano. 3. Dip chicken in the mixture, then coat with breadcrumbs. 4. Place chicken on a baking sheet and bake for 20 minutes or until the internal temperature reaches 165°F (74°C). **Tabbouleh:** Ingredients: - 1/4 cup bulgur wheat - 1 cup boiling water - 3 cups chopped fresh parsley - 2 green onions, chopped - 2 tomatoes, diced - Juice of 2 lemons - 1/3 cup extra virgin olive oil - Salt and pepper, to taste Instructions: 1. Place bulgur wheat in a heatproof bowl and cover with boiling water. Let it sit for about 20 minutes, or until tender. Drain any excess water. 2. Add lemon juice, olive oil, and salt to bulgur. 3. In a large bowl, combine parsley, green onions, and tomatoes. 4. Pour dressing over the salad and toss to coat. 5. Refrigerate for at least 1 hour before serving to allow flavors to meld. Enjoy!

Quick Protein-Packed Lunch 😋 Ingredients: - Toasted bread of your choice - Cottage cheese - Slice of tomato - Sea salt - Black pepper - Za'atar - Microgreens - Extra virgin olive oil - Mini bell peppers - Persian cucumbers Instructions: 1. Toast the bread to your liking. 2. Spread a generous amount of cottage cheese on the toast. 3. Top with a slice of tomato and sprinkle with sea salt, black pepper, and za'atar. 4. Add a handful of microgreens on top. 5. Drizzle with extra virgin olive oil. 6. Serve with a side of mini bell peppers and sliced Persian cucumbers. Nutrition Benefits: - Protein-rich cottage cheese helps build and repair tissues. - Tomatoes are rich in vitamin C, which boosts immunity. - Microgreens are packed with vitamins and antioxidants. - Olive oil provides healthy fats that are good for your heart. - Mini bell peppers are low in calories and high in vitamin C. - Persian cucumbers are hydrating and rich in fiber, aiding digestion. #dietitian #nutrition #weightloss #healthyrecipes #healthylunchideas #highproteinlunch

#ad Protein-Packed Peanut Butter Cups using @Garden of Life’s new vanilla whey protein powder! You can use my code SAMARGOL for 20% off! Ingredients: - 1 cup peanut butter - 1 scoop vanilla whey protein powder (I used Garden of Life’s Sport Grass Fed Whey+ Weight Management Protein Powder - Vanilla) - 3/4 cup dark chocolate chips (I used sugar-free dark chocolate) - 1 tablespoon coconut oil - Sea salt Instructions: 1. In a mixing bowl, combine the peanut butter and vanilla whey protein powder. Mix thoroughly until a dough-like consistency forms. 2. In a microwave-safe bowl, melt the dark chocolate chips and coconut oil together. Microwave for about 90 seconds, then stir until smooth. 3. Line a muffin tin with baking cups. Pour a layer of melted chocolate into the bottom of each cup. 4. Spoon the peanut butter mixture on top of the chocolate layer in each cup, spreading it out evenly. 5. Pour the remaining melted chocolate over the peanut butter layer, covering it completely. 6. Optional: Sprinkle a pinch of sea salt on top of each peanut butter cup for added flavor. 7. Place the muffin tin in the freezer and let the peanut butter cups freeze for a couple of hours until firm. 8. Once hardened, remove the peanut butter cups from the muffin tin and enjoy! Keep any leftovers stored in the freezer for freshness. #golpartner #ad