The pictures of healthy recipes are a tempting sight on the Instagram page Healthy by Hiba. Colourful and yummy-looking recipes beckon us to try and test them out. They not only look delicious but are a tasty way to a healthy life curated by Hiba.
Hiba Jundi Bader is a certified nutrition coach who changed her career from the field of dermatology to nutrition. After battling with weight issues and health complications, Hiba made a life-changing decision to alter her lifestyle. Achieving her goal, she began to reach out to others and help them. She freely shares her healthy recipes and nutrition tips on her social media platforms. This year she launched in collaboration with Saha w Hana, a healthy local restaurant, her first healthy yet delicious desserts line. Hiba recollects how she began her journey to healthy yummy recipes.
You are a certified nutrition coach. What inspired you to learn more about health and nutrition?
All my life, I’ve been struggling with my weight from a very young age, tried all types of fad diets and visited a lot of dieticians, and I always used to double the weight back. Until one day, I had a miscarriage and then I was diagnosed with diabetes and went through a lot of health complications. And that’s when I decided to take control of my life and health. I studied and got certified; fixed my relationship with food; and lost weight without depriving myself of my favourite food. I even eat more now!
Could you tell us how you got into cooking?
I love food, and whenever I’m on a diet, I used to order from healthy restaurants, but the taste and the portions never satisfied me. So, I decided to try cooking my favourite food, but with a healthy twist and fell in love with the process. And my husband was my biggest supporter, he had to taste all my food, the good and the bad, LOL until I mastered my dishes.
Have you always had a healthy relationship with food?
Absolutely not! It has always been a love/hate relationship. Back when I was struggling with my body image, I was always envious of people who have a normal relationship with food; they eat when they are hungry, they leave food on their plates when they are full, and how can someone not finish an entire bag of chips at the same time as I would, or how would they even resist the urge like I’d have to. But now I understood that normal eating is: eating when you’re hungry and stopping when you’re full. It’s not beating yourself up about eating in a way that the diet culture says it’s too much or bad. It’s all about understanding that you are not what you eat, and you are not defined by your diet or weight and, above it all, understanding that food is not the enemy.
What is your advice to recreate a healthier version of our favourite foods?
There are a lot of ways you can tweak your favourite recipes to make them lower in calories. For baking, use applesauce instead of butter with the same ratio. Instead of frying, invest in an air fryer or non-stick pan with cooking spray. Use cooking methods such as bake, boil, broil, poach, roast or stir-fry. Use reduced-fat cheese such as low-fat mozzarella. Use low fat or fat-free Greek yoghurt or skimmed milk. Increase your fibre intake by using whole grain bread, pasta, rice or flour instead of the regular ones. Eat your rainbow, meaning make every plate look beautiful and colourful by adding a variety of fruits and vegetables.
What are some of the benefits of cooking at home?
First of all, you save money. Cooking at home contributes to healthier food choices, less calorie consumption, better portion control, avoiding food allergies and most importantly, it brings the family together, according to Hiba.
Do you have any tips for building healthier cooking habits?
- Choose whole foods.
- Use healthy fats.
- Organise your kitchen.
- Incorporate meal planning.
- Make healthy swaps.
- Get inspired and do not be scared to get creative; you’ll master it at the end.
To women who may struggle to eat healthily, what’s your advice?
Start with realistic expectations. Don’t have an all-or-nothing approach. Carry healthy snacks, says Hiba. Put your snacks on a plate instead of eating from the bag, this helps you control how much you eat. Never skip or delay any meal. Move whether it’s a fitness class, powerlifting, dancing, or simply a 15 mins walk! Never undereat, you’ll end up losing your hunger cues and slowing your metabolism, understand your body and cravings and rest when needed, don’t over-push yourself.
The home I grew up in was Lebanon.
When I was a child, I wanted to become a forensic scientist.
My greatest inspiration is to be inspiring to others.
My heroes are my family!
If I could change one thing about myself is being overprotective.
I dream of having kids.
It’s not fashionable, but I hate escalators!
You may not know it but I don’t drive.
You may not know it but I’m very good at drawing.
If I have time to myself, I’d be reading more.
My house is my haven.
My favourite holiday destination is in Africa.
My favourite weekend spot in Oman is having coffee with the sea view.
When dining out, what can we do to make healthier choices?
- Plan ahead. Before you go out to eat, think about where you will eat and what you will select.
- Try not to arrive at the restaurant overly hungry.
- At fast-food restaurants, choose the smallest-size meal option instead of ‘super-sizing’.
- Request oil and vinegar for your salad dressings.
- Opt for water or sugar-free, low-calorie beverages.
No matter how hard you try, there will be situations where you end up eating or drinking more than you planned, that’s okay! Remember you don’t have to be perfect, just go back on track as quickly as possible and move on.
Is there anything else you’d like to share such as any memorable moments?
The moment my doctor called me the Patient of the Year for losing 41 kg and controlling my diabetes while eating all my favourite foods that previously I used to cut completely shun from my diet and still struggled to lose weight.
What, in your opinion, are the new food trends?
- Pantry meals: due to covid and quarantining, people started familiarising themselves with the ingredients they already had on hand.
- Veganism and vegetarianism.
- Flexitarian diets.
Salted Za’atar Cake
Ingredients
- 3 eggs
- 3 tbsp low fat or fat free yoghurt
- 2 tbsp olive oil
- 1¼ cup oat flour
- 1 tbsp baking powder
- ½ tsp salt
- ½ tsp of each (dried za’atar, black seeds and oregano)
For topping:
- 3 tbsp Za’atar
- Cheese of choice (feta, cream cheese)
Method
- In a bowl mix all dry ingredients very well.
- In another bowl, mix the wet ingredients.
- Add the dry ingredients to the wet ingredients and mix very well.
- Transfer to a loaf pan lined with parchment paper. Add the toppings.
- Bake in a preheated oven 180C for 15-20 mins and sahtein!