Salma Eats Smart

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Salma Eats Smart A girl who likes to eat BIG smart meals | high protein. Macro friendly
Egyptian living in 🇺🇸

09/21/2026

BREAKFAST SANDWICHES 🥪
Thank you Hajar Larbah for these amazing recipes! 👏🏻
FOR THE CHICKEN SAUSAGE PATTIES:
Per patty (÷8):
72 Cal | 13g P | 2.5g C | 0.75g F
Combined together by hand:
• 1 lb ground chicken (450g)
• 1 tbsp fresh sage and thyme, finely chopped (dried herbs work too but fresh is better)
• 2 tbsp water
• 1 tbsp honey, brown sugar or maple syrup
• 1 tsp sea salt, paprika and garlic powder
• 1/2 tsp black pepper
• Crushed red pepper flakes or chili powder, to taste
Wet your hands and form 8 equal sized patties. Heat a skillet over medium-high heat and add a spray of oil. Add the patties and cook for 4-5 minutes per side until golden brown and cooked through. Don’t overcook! You may need a splash of water halfway through cooking to release all the flavor stuck in the skillet and get a beautiful golden color.
Serve immediately, or stack and store with parchment paper between each patty (fridge up to 4 days, freezer up to 3 months).

FOR THE EGG PATTIES 🍳:
Per patty (÷8)
: 108 Cal | 8g P | 1g C | 8g F
Ingredients:
• 10 large eggs
• 1/2 cup milk of choice
• 1 tsp salt
• 2 tbsp heavy cream (optional)
Preheat the oven to 320°F (160°C). Strain the mixture (optional for a super silky texture) and pour into a lightly greased pan. Add your favorite mix ins here (olives, peppers, pastrami, salami, cheese...).
Place the filled pan inside a larger baking dish and carefully pour hot water into the larger dish until it comes about halfway up the sides of the smaller pan. Cover with foil and transfer to the oven. Bake for 25-30 minutes or until the center is not jiggly.
Remove from the water bath and let cool slightly. Then slice and stack the egg patties with parchment paper squares between each layer, and store in an airtight container in the fridge for up to 4 days.
I haven’t tried freezing ready made sandwiches, but they heat up so well if refrigerated. Air fry for 4-5 minutes at 380°F (190°C), or microwave for 1 minute. 🥪

09/19/2026

HEALTHY HOMEMADE PUMPKIN SPICE SYRUP 🎃
If you don’t have access to canned pumpkin puree, cut a pumpkin in half and scoop out the insides. Place the halves cut side down on a baking sheet and roast at 400°F (200°C) for 40-50 minutes, until fork tender, then scoop the flesh out of the skin. Blend the flesh in a food processor or blender until smooth. You can use the potato masher/ fork instead

INGREDIENTS:
• 1/2 cup (122g) pure pumpkin puree
• 2 tbsp pumpkin pie spice (1.5 tbsp ground cinnamon, 1 tsp ground ginger, 1/2 tsp ground nutmeg (optional), 1/4 tsp ground allspice and 1/2 tsp ground cloves)
• 1 tsp vanilla extract
• 1/4 cup zero cal sweetener (stevia, monk fruit or allulose)
• 3/4 cup water
• 2 tbsp honey or zero sugar syrup
Combine the pumpkin, spices and sweetener in a small saucepan over low to medium heat. Cook for about 1 minute.
Add in the vanilla, honey and water. Mix to combine and cook for a few minutes, stirring occasionally, until the sweetener is dissolved. It should have a thin, pourable consistency with a slight caramel-like texture.
Add more water if the mixture has thickened more than you’d like, and note that it will thicken slightly as it cools.
Pour into the bottle/ jar of your choice, store in the fridge for up to 3 weeks, and make all the pumpkin spice lattes you want! 🎃

09/15/2026

3 vibrant crunchy salads🤍 🥗 ٣ سلطات مش مملين

Quantities depend on your macros and calorie goals.

ROCCA SALAD 🥗
*Candied walnuts: add 1 tbsp honey or zero sugar syrup to walnuts in a pan on medium heat and stir for 2 minutes. Once coated, spray lightly with oil and set aside until you assemble the rest of the salad.
• Arugula
• tomatoes
• Parmesan shreds
• Crumbled feta cheese (optional)
• A squeeze of lemon (~1 tbsp)
• A pinch of salt if you’re skipping parmesan
• 1/2 tsp black pepper
• Balsamic glaze (from the last video uploaded)
IB: Nada Saad 🤍

BEETROOT CARROT SALAD 🫜🥕🍎
Diced orange, apple, cucumber (optional) , carrots, roasted or boiled beets (I prefer roasted to preserve the nutritional value). Add chopped cilantro or parsley, whatever you like
- 1-2 tbsp lemon juice.
- 2 tbsp high quality pomegranate molasses (sugar free)
- 1/4 tsp salt and pepper
- 1 tsp olive oil, and finish with some chopped fresh mint

SALAD 3 🥒🧅

• 1 large English cucumber (or 2-3 small), thinly sliced - a knife works fine too if you don’t have a mandoline
• Small red onion, thinly sliced
• 4 tbsp zero fat greek yogurt (or light sour cream, or a mix of both)
• 1 tbsp vinegar (preferably apple c***r vinegar)
• 1/2 tsp zero cal sweetener
• 1 tsp olive oil
• Chopped fresh mint and dill (I only had dried dill, but fresh is better)
• 1/2 tsp salt and pepper
• 2 tbsp pistachios (optional)

09/13/2026

BALSAMIC GLAZE 🍯
Per tbsp: 13 Cal | 0g P . 2.6g C . 0g F
(makes about 16 tbsp after reducing)

To top on salads, sandwiches, chicken and so much more! If you like sweet and tangy flavors, you’ll absolutely love this one.
On medium heat, in a pan add:
• 1 cup balsamic vinegar
• 3 tbsp zero calorie sweetener (stevia, allulose, monk fruit)
You can replace with 2 tbsp honey or white/brown sugar, but it will add more calories.
It will take 20-25 minutes until it reduces to almost half the quantity and thickens. Let it rest for 30 minutes and it will thicken even more.
Transfer to a clean squeeze bottle or a jar and refrigerate for up to 2 weeks. 🍯

09/12/2026

HEALTHY STRAWBERRY CHEESECAKE ICE CREAM 🍓🍦 ايس كريم تشيز كيك فراولة عالي البروتين
Per scoop:
107 Cal | 4g P . 5.5g C . 7.6g F
(recipe makes 12 scoops, 80g each)
Blend together:
• 1.5 cups 5% greek yogurt (4% cottage cheese also works but greek yogurt gives a better taste)
• 200g light cream cheese
• 1/2 cup heavy whipping cream
• 1/3 cup zero calorie sweetener
• 1 tsp vanilla extract/paste
• 1 tbsp lemon juice
Pour into your mold and swirl in:
• 5 tbsp sugar free strawberry jam (I used homemade but you can use store bought)
you can also use sugar free cherry jam or compote instead.
• Crushed sugar free biscuits (I used 8 sugar free Murray biscuits)
• 5 diced strawberries (optional)
Freeze overnight. Let it rest on the counter for 10 minutes for easier, smoother scooping! 🍓

آيس كريم تشيز كيك الفراولة الصحي 🍓🍦
كل بولة:
107 سعر | 4g بروتين . 5.5g كارب . 7.6g دهون
(الوصفة لـ 12 بولة كبيرة ، الواحدة ٨٠ جرام )
في الخلاط:
كوب ونص زبادي يوناني 5%
200 جرام جبنة كريمي لايت
نص كوب كريمة خفق
ثلث كوب محلي زيرو كالوري
معلقة صغيرة فانيلا
معلقة كبيرة عصير ليمون
صبيه في القالب و حطي فيه:
5 معالق كبيرة مربى فراولة شوجر فري (أنا استخدمت مربى بيتي بس تقدري تستخدمي الجاهزة ). تقدري كمان تستخدمي مربى أو كومبوت كريز بدون سكر بدالها!
بسكويت شوجر فري مكسر (أنا استخدمت 8 بسكويت موراي شوجر فري فيهم ١٣٠ سعرة للكمية كلها)
5 فراولة مقطعة (اختياري)
حطيه في الفريزر طول الليل. سيبيه على الرخامة 10 دقايق قبل ما تقدميه عشان يبقى أسهل في التقديم! 🍓

09/07/2026

First hike in NY🚶🏻‍♀️⛰️

08/30/2026

11 HEALTHY CHICKEN MARINADES
11 تتبيلة فراخ للفريزر😍
عملت كومنت مثبت كل التتبيلات جوة نفس الكومنت بس على ٣ مرات🩷

*** IMPORTANT NOTES:
1. It’s better to mix the marinade in a separate bowl before combining it with the chicken, so you can adjust the flavor and spices to your liking, but I was just too lazy to wash any extra dishes! 😂
2. I used zero cal sweetener in all the marinades that called for honey, but you can use honey if you prefer, just know it adds more calories.
3. For any marinade that called for yogurt, I used zero fat greek yogurt, but feel free to use any yogurt you like.
4. If you’re freezing them, let them thaw overnight in the fridge so the chicken is ready by the time you want to cook it.
5. If you want to cook them right away, let them marinate for at least 30 minutes so the chicken can absorb all the flavor.
6. You can use boneless chicken breasts or thighs, in any cut (cubes, whole breasts, thin breasts, shawarma style, tenderloins…) but I highly recommend mixing breasts and thighs for the shawarma, and using just thighs for the teriyaki. If you’re using whole breasts, make sure to make slits so the marinade can pe*****te better.
7. For thin breasts, cook for 3 minutes on each side on high heat, then LOWER THE HEAT and cover for 5 more minutes.
8. For thick chicken breasts, it’s best to cook in the air fryer at 355°F (180°C) for 15 minutes, flip and cook for 5 to 7 more minutes. Let it rest for a few minutes before slicing.
9. For thighs, it will take about 15 minutes on the stovetop. 🍗

08/27/2026

HEALTHY NUTELLA 🍫 🌰 (chocolate hazelnut spread)
VERSION 1 (with dates)
Makes 24 tbsp
Per tbsp: 73 Cal | 1.7g P . 6g C . 5g F
• 200g roasted hazelnuts (roast at 370°F/185°C in the oven or air fryer for 7-8 minutes only).
Rub off the skin with paper towels and
Blend in a high speed blender for about 3-5 minutes until it becomes a hazelnut spread, then add:
• 6 medjool dates, soaked for 10 minutes in 1/2 cup hot milk of choice (if you don’t want to add zero calorie sweetener, use 12-14 dates instead)
• 1 tsp vanilla
• Pinch of salt
• 1/4 cup raw cocoa powder (~4 tbsp), should be high quality (+ optionally 1 tsp instant coffee to intensify the cocoa flavor)
If you don’t want the spread grainy: grind 1/2 cup zero calorie sweetener until powdery, then add it to the rest of the ingredients and mix until smooth and creamy.
Store in an airtight container or jar for up to a month.
VERSION 2 (no dates or milk)
Makes 20 tbsp
Per tbsp:
79 Cal | 1.7g P . 2.4g C . 7.6g F
Hazelnut step as mentioned above, then add:
• 4 tbsp raw cocoa powder (+1 tsp instant coffee optionally)
• 2 tbsp coconut oil
• Pinch of salt
• 1 tsp vanilla extract
• 1 cup zero calorie sweetener, preferably powdered.
Blend really well. Store in the fridge in an airtight container or jar for up to 3 months. 🍫

08/23/2026

LEBANESE BATATA HARRA IN 15 MINS 🔥🇱🇧🥔
(makes 2 servings, without the chicken)
Per serving: 298 Cal | 6g P . 51g C . 9g F
INGREDIENTS:
500g (1.1 lbs) peeled potatoes, cut into thick cubes

Air fry with a spray of oil at 390°F (200°C) for 10 minutes, then stir and air fry for 5 more minutes at 375°F (190°C). It should be crispy and completely cooked through. Can also be made in the oven but will take a bit longer.
On medium heat add:
1 tbsp olive oil + 3 tbsp harissa (red pepper paste) + chili flakes/chili powder if it’s not spicy enough (or tomato paste, but harissa tastes way better here)
1 tbsp minced garlic
1/4 cup chopped fresh cilantro
1/4 cup lemon juice (4 tbsp)
Salt to taste (~1/2 tsp)
Stir in the air fried potatoes and add more chopped cilantro and lemon juice to taste. Serve with any protein of choice. I served it with air fried herby chicken breasts! 🔥

08/21/2026

HEALTHY CHOCOLATE ICE CREAM MAGNUMS🍫🍌
KIDS VERSION (with honey, full fat yogurt & peanut butter): per magnum
105 Cal | 2g P . 16g C . 5g F
ADULTS VERSION (with zero cal sweetener & zero fat greek yogurt):
56 Cal | 1.5g P . 9g C . 2g F
(both make 8 magnums, without melted chocolate topping)
Blend together:
• 2 bananas
• 1/2 avocado
• 4 tbsp greek yogurt (full fat for kids or fat free for dieting adults)
• 3 tbsp honey (substitute for zero cal sweetener for adults)
• 1-2 tbsp raw cocoa powder
• 1/4 cup milk (I used unsweetened coconut milk)
You can add peanut butter, chocolate protein powder, cinnamon or instant coffee if you like!
Pour into popsicle molds and freeze for 4 hours or overnight. Melt some dark chocolate and dip or drizzle on top, then freeze for 5 more minutes. 🍫

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