The Perfect Chia Seed Pudding

June 04, 2017

Variation is key. This chia seed pudding has been the perfect twist-it-up breakfast item at home. Yes, I got courageous enough to jump off the oatmeal and peanut butter bandwagon. These little seeds are known for having 4 things: fibers, protein, omega 3 and antioxidants. & that ladies and gentlemen, would be a list of all the things I’m constantly talking about.

Chia seed pudding recipe by Baraa El Sabbagh, Registered Dietitian, Sports Nutritionist and Personal Trainer at Healthy Happy Us, Beirut Lebanon

Chia seed pudding in the making

This post is written by  Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

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8 Healthy Breakfast Ideas by Sports Dietitian and Personal Trainer Baraa El Sabbagh

December 11, 2016

 

Not for any specific reason (nope, not because breakfast is the most important meal of the day) but because food is joy and when you wake up in the morning you should eat something great. 

 

This post is written by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon. And I present to you some of my favorite breakfast meals!

 

 

  1. Peanut butter on one and Hummus on the other

Healthy breakast ideas by Baraa El Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

Peanut butter and hummus on rice cakes

That’s one of my favorite combinations! It gives me that sweet taste of peanut butter right after a savory rice cake of hummus. They’re both high in protein and rich with healthy fats. I choose corn rice cakes on days where I know I’m not working out or on days when I know my second meal will be rich in carbs.

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Overnight Oats Recipe: Peanut Butter Banana Goodness!

September 07, 2016

 We love oats and for that we incorporate them whenever possible in our recipes. And to mix up our breakfast from the traditional but very yummy oatmeal recipes  we have experimented with overnight oats.  This post is written by Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and diet center in Lebanon.

 

So, if you’re looking for something filling, refreshing, nutritious, and satisfies your very little sweet craving, then you must incorporate overnight oats into your breakfast. Proceed without any doubt and without any questions asked.

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Traditional Oatmeal Recipe: You Won’t Regret it!

August 19, 2016

As dietitians and food lovers, we are always asking people to have oatmeal for breakfast. And the reaction is always quite blank with a nod of “yeah, sure I’ll have oatmeal.” And then I ask “have you had it before?” and there’s always one of two answers: 

 

  1. Yes, it tastes like cardboard.
  2. No, how do you make that stuff.

This post is written by  Baraa Sabbagh, US registered dietitian nutritionist, sports dietitian, personal trainer at Healthy Happy Us, a nutrition and exercise diet center in Lebanon.

But, because I really love oatmeal and it tastes great if you prepare it right, I’m going to share with you a very basic recipe that actually tastes super good. 

 

Our favorite breakfast recipe

Our favorite breakfast recipe

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Healthy Pancakes – Delicious & Nutritious

January 11, 2016

I loved trying these healthy pancakes. This recipe was shared with us by our fellow dietitian Rania Ramlawi. It’s delicious, nutritious and super easy to make. We thought: Can life get any better?

 

We went to a happy place for a few moments, and then we remembered the news and thought: “Of course life can get better.”

 

Anyway, enjoy the great flavor for Rye as well as all it’s nutritional benefits. Since it is difficult to separate the germ and bran from the endosperm of rye, rye flour usually retains a large quantity of nutrients, unlike refined wheat flour. Rye flour is a very good source of manganese and a good source of dietary fiber, phosphorus, copper, pantothenic acid, and magnesium. 

 

Here’s the recipe – Try it and let us know what you think.

 

To make these healthy pancakes for 4

 

Ingredients:

  • 1 Large mashed banana
  • 1.25 cup rye flour
  • 2 eggs
  • 3/4 tsp baking powder
  • a dash of vanilla
  • cooking spray

 

Instructions

  1. Mix the banana, rye flour, the baking powder and the vanilla to make the batter
  2. Coat the pan with cooking spray and put it on medium heat
  3. Add a tablespoon of the batter
  4. Flip when you see bubbles in your pancakes popping and forming holes that stay open on the surface of the pancake
  5. Top it with whatever your heart desires
  6. Devour 🙂

 

Nutrition information:

Ingredients

Calories (kcal) Carbs (g) Fat (g) Protein (g) Sodium (mg) Sugar (g)

Rye Flour, 150 g

567

104

3

12

0

3

Banana – Bananas, 100 g

89

20

0

1

1

12

Egg, 2 large

143

1

9

13

297

0

Baking Powder, 0.75 tsp

0

0

0

0

240

0

Vanilla extract, 0.5 tsp

6

0

0

0

0

0

Oil – Spray, 1 Spray

18

0

2

0

0

0

Total:

823

125

14

26

538

15

Per Pancake:

103

16

2

3

67

2

 

If you divide your batter to make 8 pancakes, each will contain around 100 calories. If you top 2 of them off with 1 tablespoon of peanut butter and a handful of strawberries, that would be a total of 350 calories.

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Hummus, Falafel, & the Rest of the Legumes! What’s the Deal?

August 04, 2015

We love our traditions. Especially when it comes down to food. We always hear our parents boasting about the benefits or even reminiscing over a legumes dish! You guessed it, they’ve been right and have had the right to boast all along.

 

Legumes consist of chickpeas, beans, soybeans, lentils, lupines, carob flour, and peas. What’s so magical? They’re excellent sources of vegetarian protein especially in comparison to red meat which are marbleized with fat. These proteins Continue reading…

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