Inspire Nutritions

Inspire Nutritions Nutrition and Sports Counseling, Health and Wellness Coaching and Community Nutrition Programs Nutrition Counseling and Health Coaching

09/05/2026

Quick Savory Protein Rich Meal: ~14 grams Protein and 8 grams fiber

Most people love their oats with honey and nuts but this is my FAVORITE version!! And if you try this simple hack, it will be ready in 5-7 minutes!

Ingredients

* ½–¾ cup ready-made tomato curry
* 1 egg
* 3 tbsp rolled oats
* ½ cup mixed vegetables — carrots, green beans, corn & peas
* ¼–½ cup water, as needed
* Cilantro, optional
* Salt/spices, as needed depending on your curry

Method

1. Add ½–¾ cup tomato curry to a pan and warm it over medium heat.
2. Add ½ cup mixed vegetables and cook until heated through and tender.
3. Stir in 3 tbsp oats.
4. Add ¼–½ cup water and mix. Cook for 2–3 minutes until the oats soften and the mixture becomes creamy.
5. Crack in 1 egg and stir until the egg is completely cooked.
6. Garnish with fresh cilantro and serve warm.

🌱 Nutrition- Approximately 250–300 calories and 12-14 g protein and 8 g fiber depending on the tomato curry and vegetables used.

And don’t be afraid of frozen vegetables! They’re usually frozen soon after harvesting, which helps preserve their nutrients, and they’re an easy way to keep vegetables on hand!

Let me know in the comments what your quick cooking hacks do you use when you cook and if you would like me to share more such hacks!

Sometimes the simplest of things are the hardest to do.. Oh Allah, make me one of those who loves what You love and disl...
09/03/2026

Sometimes the simplest of things are the hardest to do..

Oh Allah, make me one of those who loves what You love and dislike what You dislike. Aameen ya Rabb …

(Abu Umamah Al-Bahili (May Allah be pleased with him) reported:
Messenger of Allah (ﷺ) said, “I guarantee a house in Jannah for one who gives up arguing, even if he is in the right; and I guarantee a home in the middle of Jannah for one who abandons lying even for the sake of fun; and I guarantee a house in the highest part of Jannah for one who has good manners.”

[Abu Dawud- Riyad as-Salihin 629]

09/03/2026

MY NUTRIENT-PACKED SMOOTHIE- if you need a super quick yet super charged breakfast or post workout meal with 30 grams of protein and 8 grams of fiber then you need to make this smoothie.

½ medium banana — potassium, vitamin B6 + natural energy

4 strawberries — vitamin C + antioxidants

5 baby carrots — beta-carotene, which the body converts to vitamin A

1 tsp chia seeds — fiber + plant-based omega-3

1 tsp ground flaxseed — omega-3 + fiber + lignans-
🛑 Lignans act as plant-based antioxidants and phytoestrogens that help protect cells from damage, support heart health, and influence hormone balance.

1 tsp h**p seeds — protein + healthy fats + minerals

1 scoop collagen — collagen peptides + amino acids for connective tissue, skin, hair and nails

1 tsp peanut butter — protein + healthy fats + vitamin E

1 cup whole milk — Sunnah food plus protein + calcium + B12 + phosphorus + potassium

WHAT’S IN MY GLASS?

Approximately:

395 calories
31 g protein
7-8 g fiber
~1.9 g ALA omega-3
Calcium + phosphorus
Vitamin C
Vitamin A precursors
Magnesium + potassium

Let me know in the comments if you like sweet or savory foods and I’ll drop in a high protein savory recipe next Insha Allah!

08/30/2026

Why you shouldn’t give Tea or Coffee to children below 12 years old.

1. IT CAN AFFECT THEIR BRAIN & MOOD

Caffeine stimulates the nervous system and may cause:
• Jitters
• Restlessness
• Irritability
• Anxiety
• Difficulty concentrating

2. IT CAN STEAL THEIR SLEEP

Even caffeine consumed earlier in the day can interfere with sleep.

And children need plenty of quality sleep for:
Learning & memory
Growth & development
Emotional regulation

3. IT CAN CAUSE A RACING HEART & JITTERS

Children can be especially sensitive to caffeine.

Too much may cause:
• Increased heart rate
• Shakiness
• Headaches
• Nausea

4. IT CAN AFFECT APPETITE and MILK INTAKE and OTHER CALCIUM RICH DRINKS

Caffeine can suppress appetite, which isn’t ideal when children need consistent nutrition for growth and development and bone health

5. TEA CAN INTERFERE WITH IRON ABSORPTION

Tea contains polyphenols that can reduce the absorption of non-heme iron from plant foods.

This is especially important for children who are picky eaters or whose diets may already be low in iron.

Tip: Keep tea away from iron-rich meals.

HOW MUCH CAFFEINE IS IN THESE DRINKS?

Approximately per 8 oz:

☕ Coffee: 80–120 mg
🍵 Matcha: 40–70 mg*
🫖 Black tea: 40–60 mg
🍃 Green tea: 20–45 mg

*Varies considerably depending on the amount of matcha powder used.

Kids don’t need caffeine to improve their energy or focus.

Save this for the next time someone says:

“It’s only a little tea.”

06/19/2026

Teaching Our Children Not to Criticize Food

One of the beautiful manners of our beloved Prophet ﷺ was that he never criticized food.

Abu Hurairah (RA) narrated:

“The Prophet ﷺ never criticized any food. If he liked it, he ate it, and if he disliked it, he left it.” (Sahih al-Bukhari 5409)

There is also a narration where the Prophet ﷺ was offered roasted lizard. Although he chose not to eat it, he did not criticize it or forbid others from eating it. (Sunan Abi Dawud 3795)

SubhanAllah, what a powerful lesson for us and our children.

In a world where it’s easy to say:
❌ “That’s disgusting.”
❌ “Eww, I don’t like that.”
❌ “How can people eat this?”

We can choose our words carefully.

Instead of criticizing, we can teach our children to say:
➡️ No thank you.
➡️ It’s not my favorite.
➡️ I’m not hungry right now.

Food is a blessing from Allah, and every culture has foods that reflect its history, traditions, and values. Teaching children to respect different foods helps nurture gratitude, good manners, and respect for others.

May Allah help us revive the beautiful etiquette of the Prophet ﷺ at our dining tables. Ameen.

06/16/2026

15 grams protein in each serving of this Creamy Egg & Cucumber Salad with Sunnah ingredients!

If you know me, you know eggs have never been an easy choice for me. 😅 I’ve always struggled to find ways to include them in my diet without feeling like I’m forcing myself to eat them.

But this recipe? It completely changed the game. The creamy dressing, the crunch from the cucumber, and the subtle sweetness from the honey hide the eggy taste so well that you’ll find yourself going back for another bite… and then another! 🤭
And Bonus: it includes a few ingredients inspired by the Sunnah, making it a nourishing option for both body and soul.

Recipe-

Ingredients

* 1-2 boiled eggs, chopped
* ½ cucumber, diced
* 1 tbsp mayonnaise
* 3 tbsp plain yogurt (can use regular or Greek yogurt for higher protein content)
* 1 tbsp milk
* 1 tsp honey
* Pinch of salt and black pepper (optional)
* 1 tsp Chili oil

Method

1. Boil and chop the eggs.
2. Slice the cucumber into small pieces.
3. In a bowl, whisk together the mayonnaise, yogurt, milk, and honey until smooth.
4. Add the chopped eggs and mash well. Add sliced cucumber.
5. Season with a pinch of salt and pepper if desired.
6. Add chilli oil. Mix gently and serve chilled.

Sunnah Ingredients Featured
🍯 Honey - Healing food mentioned both jn Quran and Hadith
🥛 Milk is mentioned in the Quran as a pure and nourishing drink

🥒 Cucumber – Mentioned alongside dates in a narration where the Prophet ﷺ would eat fresh dates with cucumber

Let me know in the comments if you have tried this and like it! Don’t forget to save and share this recipe!

06/03/2026

How to elevate a store bought Salad kit?!

Add in some fresh fruits like strawberries, mangoes and mint and here’s the secret tip - add in your own dressing! This just elevates it to a whole new level and this salad dressing is my favorite!

Salad dressing recipe-

Honey- 2 tbsp
Balsamic vinegar- 2 tbsp
Extra virgin olive oil- 2 tbsp
Lemon juice - 1/2 lemon
Garlic cloves-2
Salt and pepper to taste.

Let me know in the comments if you would like the recipe for Dahi Baingan as well!

06/02/2026

The original Talbinah was just Barley flour and water cooked together and the milky white consistency is why it’s called Talbinah.

Linguistically, the word Talbinah (التلبينة) is derived from the Arabic root L-B-N (ل ب ن), which is the same root used for Laban (لبن), meaning milk or yogurt.The name refers to the dish’s physical appearance and consistency.

Although yes, you can definitely cook Talbinah in Milk as well to use it as a breakfast porridge or drink, you can also make it in water to pour over Thareed or other savory dishes.

Insha Allah let us revive the Sunnah of using Talbinah regularly in our daily lives.

If you would like a quicker way of making Talbinah as your breakfast drink- comment Breakfast Talbinah so I can notify you when the recipe is posted Insha Allah!

Save and share with your family and friends Insha Allah.

To get maximum Sawab- of a Complete Hajj“Whoever prays Fajr in congregation, then sits remembering Allah until the sun r...
05/26/2026

To get maximum Sawab- of a Complete Hajj

“Whoever prays Fajr in congregation, then sits remembering Allah until the sun rises, then prays two rak‘ahs, will have a reward like that of Hajj and ‘Umrah.”

He ﷺ said: “Complete, complete, complete.”

— Jami` at-Tirmidhi Hadith 586

05/22/2026

Narrated `Aisha RA:

that whenever one of her relatives died, the women assembled and then dispersed (returned to their houses) except her relatives and close friends. She would order that a pot of Talbina be cooked. Then Tharid (a dish prepared from meat and bread) would be prepared and the Talbina would be poured on it. `Aisha would say (to the women),”Eat of it, for I heard Allah’s Messenger (ﷺ) saying, ‘The Talbina soothes the heart of the patient and relieves him from some of his sadness.’ “

What a Beautiful Hadith. During this time of immense sadness- Nutrition was still given importance by Prophet Muhammad ﷺ

What Is Talbinah?

Talbinah comes from the Arabic word “laban” (milk) because of its soft, milky appearance.

Traditionally it is made from:

* barley flour or ground barley
* milk or water
* sometimes honey

Modern Nutrition Perspective- Research has found that Barley naturally contains:

* Amino Acid Tryptophan
*beta-glucan fiber
* selenium and magnesium
* slow-digesting carbohydrates

These may help:

* produce neurotransmitters like serotonin and dopamine, which influence mood, emotional well-being, sleep, and focus.
* support gut health and microbiome
* promote fullness
* provide comforting warmth during stress or illness

Revive this soon Sunnah - the next time you visit someone who is sick or lost a loved one- make some Talbinah for them and gain the rewards of reviving a Sunnah Insha Allah.

Let me know in the comments what recipes you want!

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