momnutritionist
Ayat Sleymann, MS,RD
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Dietitian & Mom Health, recipes, routines, mom life 💌christina@celebexperts.com
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Things I would never do as a mom & dietitian
Recipe:
1 cup Greek yogurt
1/2 cup berries (or any fruit of choice)
Freeze for about an hour or until it hardens
Dip in melted chocolate and freeze again for another 15 minutes
Melted chocolate:
1/2 cup chocolate chips
1-2 teaspoon oil
Melt in microwave in 30 second intervals #thingsiwouldneverdo #dietitian #nutritiontips
Recipe:
1 cup Greek yogurt
1/2 cup berries (or any fruit of choice)
Freeze for about an hour or until it hardens
Dip in melted chocolate and freeze again for another 15 minutes
Melted chocolate:
1/2 cup chocolate chips
1-2 teaspoon oil
Melt in microwave in 30 second intervals #thingsiwouldneverdo #dietitian #nutritiontips
Thrilled to be kicking off @Vital Proteins ‘
#homemadefortheholidays series with my fave Chocolate Mousse recipe ft. Vital Proteins Chocolate Collagen!
It's SO good and perfect to make during the holiday season; the best part is it is only 4 ingredients and takes 5 minutes to prep!
One of my favorite hacks as a dietitian is to substitute cocoa powder with Vital Proteins Chocolate Collagen Peptides for an extra boost of benefits. Each serving of the collagen powder provides 20 grams of collagen which helps support healthy hair, skin, nails, bones and joints**^
Ingredients:
250 grams silken tofu
1/2 cup melted chocolate chips
1 serving Vital Proteins Chocolate Collagen Peptides
1 tsp vanilla extract
Instructions:
Add all the ingredients to a blender and blend until smooth. Refrigerate for 1 hour or until it hardens and becomes thick. Sprinkle with shaved chocolate and enjoy!
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and vitalproteins.com for recommended serving sizes and for more information.
#VitalProteins #VitalPartner
#homemadefortheholidays series with my fave Chocolate Mousse recipe ft. Vital Proteins Chocolate Collagen!
It's SO good and perfect to make during the holiday season; the best part is it is only 4 ingredients and takes 5 minutes to prep!
One of my favorite hacks as a dietitian is to substitute cocoa powder with Vital Proteins Chocolate Collagen Peptides for an extra boost of benefits. Each serving of the collagen powder provides 20 grams of collagen which helps support healthy hair, skin, nails, bones and joints**^
Ingredients:
250 grams silken tofu
1/2 cup melted chocolate chips
1 serving Vital Proteins Chocolate Collagen Peptides
1 tsp vanilla extract
Instructions:
Add all the ingredients to a blender and blend until smooth. Refrigerate for 1 hour or until it hardens and becomes thick. Sprinkle with shaved chocolate and enjoy!
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and vitalproteins.com for recommended serving sizes and for more information.
#VitalProteins #VitalPartner
I love pizza. We have pizza night probably once a week.
However I find that after eating pizza, it leaves me feeling extremely full and uncomfortable. But I feel completely different when I balance my plate by adding veggies on the side.
Before you say adding more food to your plate adds more calories, remember that not all calories are digested the same. The veggies add more fiber, nutrients & volume to your meal which can help you actually eat LESS later on because you’ve given your body what it really needs.
Of course, you can always eat the pizza on its own and you can definitely have multiple slices. But if you eat pizza often, this plate balancing method may beneficial in the long run. #nutritiontips #healthyeating #healthtips #dietitiansoftiktok
However I find that after eating pizza, it leaves me feeling extremely full and uncomfortable. But I feel completely different when I balance my plate by adding veggies on the side.
Before you say adding more food to your plate adds more calories, remember that not all calories are digested the same. The veggies add more fiber, nutrients & volume to your meal which can help you actually eat LESS later on because you’ve given your body what it really needs.
Of course, you can always eat the pizza on its own and you can definitely have multiple slices. But if you eat pizza often, this plate balancing method may beneficial in the long run. #nutritiontips #healthyeating #healthtips #dietitiansoftiktok
Eating more protein at breakfast can change your entire day.
Not only will it give you more energy, it helps keep you full, reduces cravings & snacking throughout the day.
2/3 cup protein oats (my favorite is from @bobsredmill )
2/3 cup milk
1/2 tsp cinnamon
1 tbsp chia seeds
1 serving @vitalproteins collagen powder or their plant protein powder
toppings of choice
Cook the oats, milk, chia seeds and cinnamon together until oats thicken.
Remove from stove and mix in collagen or protein powder.
Add toppings. Enjoy!
#oatmeal #proteinoats #highproteinmeals #proats #oatmealrecipes #highproteinbreakfast
Not only will it give you more energy, it helps keep you full, reduces cravings & snacking throughout the day.
2/3 cup protein oats (my favorite is from @bobsredmill )
2/3 cup milk
1/2 tsp cinnamon
1 tbsp chia seeds
1 serving @vitalproteins collagen powder or their plant protein powder
toppings of choice
Cook the oats, milk, chia seeds and cinnamon together until oats thicken.
Remove from stove and mix in collagen or protein powder.
Add toppings. Enjoy!
#oatmeal #proteinoats #highproteinmeals #proats #oatmealrecipes #highproteinbreakfast
#VitalPartner
Creamy, cozy, Collagen Hot Chocolate using the @Vital Proteins Chocolate Collagen Peptides which has been my go-to for years!
It is so easy to use because it completely and easily dissolves in hot or cold liquids and it adds so many benefits to your favorite holiday drink!
With 0 grams of added sugar^^ and 20 grams of collagen peptides per serving, which helps support healthy hair, skin, nails, bones and joints**^
Use code AYAT15 for 15% off your first #VitalProteins purchase at checkout!
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and vitalproteins.com for recommended serving sizes and for more information.
^^ Not a low calorie food. See nutrition information for calorie content.
1 cup milk of choice
4 tablespoons Vital Proteins Chocolate Collagen Peptides
Peppermint whipped cream (optional)
Dark chocolate shavings (optional)
Creamy, cozy, Collagen Hot Chocolate using the @Vital Proteins Chocolate Collagen Peptides which has been my go-to for years!
It is so easy to use because it completely and easily dissolves in hot or cold liquids and it adds so many benefits to your favorite holiday drink!
With 0 grams of added sugar^^ and 20 grams of collagen peptides per serving, which helps support healthy hair, skin, nails, bones and joints**^
Use code AYAT15 for 15% off your first #VitalProteins purchase at checkout!
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
^Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and vitalproteins.com for recommended serving sizes and for more information.
^^ Not a low calorie food. See nutrition information for calorie content.
1 cup milk of choice
4 tablespoons Vital Proteins Chocolate Collagen Peptides
Peppermint whipped cream (optional)
Dark chocolate shavings (optional)
There are 2 versions to making this. You can either have it as a slushy or a mocktail.
- ½ cup pure tart cherry juice or frozen cherries (depending on if you want it as a slushy or drink)
- 1 teaspoon magnesium powder
- Flavored water or sparkling water
Tart cherries contain melatonin, a natural sleep hormone. And magnesium helps with relaxation, brain health, mood, sleep, regularity.
Magnesium does come in different forms:
- Magnesium Oxide: Used for heartburn and indigestion
- Magnesium Citrate: supports bowel movements (if you overdo it, it causes the laxative effect)
- Magnesium Lactate: bone health
- Magnesium Malate: helps with chronic pain
- Magnesium Taurate: supports health of arteries (good for blood pressure and cardiovascular) also good for blood sugar levels
- Magnesium L-Threonate: crosses blood-brain barrier and helps with anxiety, depression, mood, memory loss
#magnesiumbenefits #magnesiumforsleep #magnesium #sleepmocktail #howtosleepbetter #qualitysleep #sleephygiene
- ½ cup pure tart cherry juice or frozen cherries (depending on if you want it as a slushy or drink)
- 1 teaspoon magnesium powder
- Flavored water or sparkling water
Tart cherries contain melatonin, a natural sleep hormone. And magnesium helps with relaxation, brain health, mood, sleep, regularity.
Magnesium does come in different forms:
- Magnesium Oxide: Used for heartburn and indigestion
- Magnesium Citrate: supports bowel movements (if you overdo it, it causes the laxative effect)
- Magnesium Lactate: bone health
- Magnesium Malate: helps with chronic pain
- Magnesium Taurate: supports health of arteries (good for blood pressure and cardiovascular) also good for blood sugar levels
- Magnesium L-Threonate: crosses blood-brain barrier and helps with anxiety, depression, mood, memory loss
#magnesiumbenefits #magnesiumforsleep #magnesium #sleepmocktail #howtosleepbetter #qualitysleep #sleephygiene
More than ever, I recognize how grateful I am for all the little things I used to take for granted.
Life is a privilege. To be able to sleep, wake up, put my little ones to sleep, cook dinner for my family, & even the silence while I was making dinner today.
I have also been feeling a pull to cook more Lebanese & Middle Eastern food and to take my time with it. Middle Eastern food takes time and patience which I always felt like I was too busy for. But now I realize what a privilege it is and how lucky I am to have the time, ingredients, fuel, electricity, water to even cook dinner.
Today I made Arayes, a Lebanese recipe, but I know other countries have their own version of this as well.
1 pound ground beef 80-85% lean
1 yellow onion, minced
2 cloves garlic, pressed
1/2 cup chopped parsley
1 tsp smoked paprika
1/2 tsp cinnamon
1/2 tsp cumin
½ teaspoon coriander
1 tsp black pepper
Salt to taste 2 pita breads, cut into quarters
Olive oil for cooking
1. Place the ground beef, onion, garlic, parsley, spices in a large bowl. Use your hands to mix until well combined (you can also use a food processor for the onion, garlic, parsley and pulse then add to the meat and spices)
2. Cut each pita into fourth. Pull part the two sides of pita. Spoon about 2 tablespoons of the beef mixture.
3. You can either bake it in the oven (400 F for 10 minutes) or cook it stovetop.
Tahini sauce:
1/2 cup tahini
4 medium-to-large cloves garlic, pressed or minced
¼ cup lemon juice
½ teaspoon salt
ice water
1. Add the tahini and garlic to a small bowl. Whisk until the mixture is thoroughly blended. Add lemon juice.
2. Add water 2 tablespoons at a time, whisking after each addition until smooth. After about 6 tablespoons, you will have a perfectly creamy and smooth tahini sauce.
3. You can thin with additional water for a more drizzly sauce. Adjust if necessary—if you’d like more tang, add more lemon, or for more overall flavor, add another pinch of salt.
#lebaneserecipes #meditteraneanfood #arayes
Life is a privilege. To be able to sleep, wake up, put my little ones to sleep, cook dinner for my family, & even the silence while I was making dinner today.
I have also been feeling a pull to cook more Lebanese & Middle Eastern food and to take my time with it. Middle Eastern food takes time and patience which I always felt like I was too busy for. But now I realize what a privilege it is and how lucky I am to have the time, ingredients, fuel, electricity, water to even cook dinner.
Today I made Arayes, a Lebanese recipe, but I know other countries have their own version of this as well.
1 pound ground beef 80-85% lean
1 yellow onion, minced
2 cloves garlic, pressed
1/2 cup chopped parsley
1 tsp smoked paprika
1/2 tsp cinnamon
1/2 tsp cumin
½ teaspoon coriander
1 tsp black pepper
Salt to taste 2 pita breads, cut into quarters
Olive oil for cooking
1. Place the ground beef, onion, garlic, parsley, spices in a large bowl. Use your hands to mix until well combined (you can also use a food processor for the onion, garlic, parsley and pulse then add to the meat and spices)
2. Cut each pita into fourth. Pull part the two sides of pita. Spoon about 2 tablespoons of the beef mixture.
3. You can either bake it in the oven (400 F for 10 minutes) or cook it stovetop.
Tahini sauce:
1/2 cup tahini
4 medium-to-large cloves garlic, pressed or minced
¼ cup lemon juice
½ teaspoon salt
ice water
1. Add the tahini and garlic to a small bowl. Whisk until the mixture is thoroughly blended. Add lemon juice.
2. Add water 2 tablespoons at a time, whisking after each addition until smooth. After about 6 tablespoons, you will have a perfectly creamy and smooth tahini sauce.
3. You can thin with additional water for a more drizzly sauce. Adjust if necessary—if you’d like more tang, add more lemon, or for more overall flavor, add another pinch of salt.
#lebaneserecipes #meditteraneanfood #arayes
Chia seed pudding is high in fiber, protein & healthy fats. It is the perfect make ahead breakfast when you want something quick and easy.
2 tablespoon chia seeds
1/2 cup milk of choice
1 teaspoon honey or other sweetener
Top with Greek yogurt, srawberries or other fruits for topping #chiaseedpudding #chiapudding #healthybreakfastideas #healthybreakfast
2 tablespoon chia seeds
1/2 cup milk of choice
1 teaspoon honey or other sweetener
Top with Greek yogurt, srawberries or other fruits for topping #chiaseedpudding #chiapudding #healthybreakfastideas #healthybreakfast
This breakfast has been my go-to for the last few weeks when I’ve had minimal energy
Air fried apples are so warm & comforting and easy to make.
1 apple
1 tsp cinnamon
Drizzle honey
Air fry at 375 for 15 minutes
Add to Greek yogurt (protein) and add nuts + seeds for healthy fats.
#healthybreakfast #highproteinrecipes #highproteinbreakfast #healthyrecipe #fallrecipes #breakfastideas
Air fried apples are so warm & comforting and easy to make.
1 apple
1 tsp cinnamon
Drizzle honey
Air fry at 375 for 15 minutes
Add to Greek yogurt (protein) and add nuts + seeds for healthy fats.
#healthybreakfast #highproteinrecipes #highproteinbreakfast #healthyrecipe #fallrecipes #breakfastideas
#ad Samar and I are partnering with the Incredible Egg, @Incredible Egg , to share all the amazing things that eggs can do! Not only are eggs a versatile source of high-quality protein, but they are also one of the most concentrated food sources of choline in the American diet.
Choline helps support lifelong brain health, including memory, thinking, and mood, which is great for my family and why they are THE go-to smart snack at our house.
Smoked Salmon Egg Sandwich
Ingredients:
Hard-boiled egg
Cream cheese
Smoked salmon
Roasted red pepper
Crushed red pepper
Everything But the Bagel Egg Sandwich
Ingredients: Hard-boiled egg
Avocado, mashed
Tomato
Cucumber
Everything but bagel seasoning
Choline helps support lifelong brain health, including memory, thinking, and mood, which is great for my family and why they are THE go-to smart snack at our house.
Smoked Salmon Egg Sandwich
Ingredients:
Hard-boiled egg
Cream cheese
Smoked salmon
Roasted red pepper
Crushed red pepper
Everything But the Bagel Egg Sandwich
Ingredients: Hard-boiled egg
Avocado, mashed
Tomato
Cucumber
Everything but bagel seasoning
Mujadara is a Middle Eastern lentils recipe with caramelized onions & bulgur. Just a few ingredients to make an easy dinner rich in protein and fiber.
Mujadara ingredients:
10 cups water
2 cups brown lentils
1/2 cup extra virgin olive oil
2 large onions
2 tsp salt
1 cup brown bulgur
Salad ingredients:
3 medium tomatoes
2 cucumbers
fresh mint
2 cloves minced garlic + 1/2 tsp salt
1/4 cup lemon juice
1/4 cup extra virgin olive oil
1 tsp salt
1. Rinse lentils in colander.
2. Add the lentils to a large pot, add water and stir to combine. Add salt. Bring everything to a boil, then reduce the heat to medium-low and cover. Cook for about 20 minutes or until lentils are al dente.
7. 7. 7. 7. 7. In a large pan, heat the olive oil. Add the onions and cook, stirring constantly, until the onions are deeply browned and start to crisp around the edges, about 20 minutes. Transfer to the pot of lentils.
8. Add the bulgur to the pot with the lentils. Stir once, then cover again with a tight-fitting lid and cook undisturbed for 15 minutes.
9. Enjoy with a side of salad or yogurt
#highprotein #dinnerideas #dinnerwithme #easydinnerideas #healthydinner #healthydinnerideas
Mujadara ingredients:
10 cups water
2 cups brown lentils
1/2 cup extra virgin olive oil
2 large onions
2 tsp salt
1 cup brown bulgur
Salad ingredients:
3 medium tomatoes
2 cucumbers
fresh mint
2 cloves minced garlic + 1/2 tsp salt
1/4 cup lemon juice
1/4 cup extra virgin olive oil
1 tsp salt
1. Rinse lentils in colander.
2. Add the lentils to a large pot, add water and stir to combine. Add salt. Bring everything to a boil, then reduce the heat to medium-low and cover. Cook for about 20 minutes or until lentils are al dente.
7. 7. 7. 7. 7. In a large pan, heat the olive oil. Add the onions and cook, stirring constantly, until the onions are deeply browned and start to crisp around the edges, about 20 minutes. Transfer to the pot of lentils.
8. Add the bulgur to the pot with the lentils. Stir once, then cover again with a tight-fitting lid and cook undisturbed for 15 minutes.
9. Enjoy with a side of salad or yogurt
#highprotein #dinnerideas #dinnerwithme #easydinnerideas #healthydinner #healthydinnerideas
Sweetpotatoes are not just for Thanksgiving! They are so delicious, nutritious and make the most satisfying side dish perfect for any reason, any season!🍠🧡
To make the crispiest sweetpotato fry, you must do 2 things:
1. Soak the sweetpotato in cold water for 1 hour.
2. Coat your sweetpotoates in cornstarch
Ingredients:
1 1/2 pounds sweetpotato
1 tbsp oil
1 tbsp cornstarch
Salt & pepper to taste
1. Slice the sweetpotoates in thin 1/4” strips.
2. Soak in cold water for 1 hour.
3. Preheat oven to 425 F.
4. Drain the fries and dry them off with a paper towel. Then add oil, cornstarch, salt and pepper.
5. Add fries to parchment paper and bake in the oven for 20-25 minutes or until crispy and golden brown.
6. Enjoy!
#ncgrown #ncsweetpotatoes #ncspc #sweetpotatoes
To make the crispiest sweetpotato fry, you must do 2 things:
1. Soak the sweetpotato in cold water for 1 hour.
2. Coat your sweetpotoates in cornstarch
Ingredients:
1 1/2 pounds sweetpotato
1 tbsp oil
1 tbsp cornstarch
Salt & pepper to taste
1. Slice the sweetpotoates in thin 1/4” strips.
2. Soak in cold water for 1 hour.
3. Preheat oven to 425 F.
4. Drain the fries and dry them off with a paper towel. Then add oil, cornstarch, salt and pepper.
5. Add fries to parchment paper and bake in the oven for 20-25 minutes or until crispy and golden brown.
6. Enjoy!
#ncgrown #ncsweetpotatoes #ncspc #sweetpotatoes
Everything I ate today
Breakfast:
2 @WASA crispbreads
@Good Culture cottage cheese
tomato
Zaatar
Fresh oregano
Side: black coffee & a scoop of @Vital Proteins marine collagen powder
Snack:
Brownies + strawberries
Lunch:
5-ounce can white albacore tuna in water drained ⅓ cup Greek yogurt
1 tablespoon Dijon mustard
Jalapeños salt & pepper to taste
Dinner:
Recipe on the blog https://themomnutritionist.com/mediterranean-diet-lasagna-vegetarian/
Post-dinner: peppermint tea
#wieiad #dietitianapproved #healthyfoodinspo #healthyfoodideas
Breakfast:
2 @WASA crispbreads
@Good Culture cottage cheese
tomato
Zaatar
Fresh oregano
Side: black coffee & a scoop of @Vital Proteins marine collagen powder
Snack:
Brownies + strawberries
Lunch:
5-ounce can white albacore tuna in water drained ⅓ cup Greek yogurt
1 tablespoon Dijon mustard
Jalapeños salt & pepper to taste
Dinner:
Recipe on the blog https://themomnutritionist.com/mediterranean-diet-lasagna-vegetarian/
Post-dinner: peppermint tea
#wieiad #dietitianapproved #healthyfoodinspo #healthyfoodideas
