know that the topic of protein is flooding the internet these days. But truth is, we’ve always known that protein is so important. We’ve just strayed away from real food protein sources over the past few decades. Fad diets have taken center stage, which means there are always trends pushing the latest protein options. Plant based protein, meatless Mondays, now lab made meat. The list will continue to grow. But this is why I always like to look back at the way we ALWAYS ate for all of human history. Animals. Dairy. Unprocessed, whole food and nutrient dense proteins from real food. These are the most bioavailable proteins that give us the best bang for our buck.

So let’s talk real food protein—because if you’re a woman trying to balance hormones, boost metabolism, or just feel more energized, you need more of it than you probably think (we get more into this in episode 3 of the podcast). Protein isn’t just about building muscle (though that’s a huge bonus, more on that later). It’s a key player in your overall health, from keeping blood sugar stable to supporting fertility and digestion. It’s actually pretty easy to get more of it when you know what to eat.

Why Protein Matters for Women

Protein is basically the building block for everything in your body—hormones, neurotransmitters, enzymes, and muscles. It keeps your energy stable, curbs cravings, supports metabolism, and plays a major role in fertility (PMID: 29763544, PMID: 33210660).

For women in their reproductive years, protein is non-negotiable because it supports:

• Hormonal health – Your body needs amino acids to build and regulate hormones.
• Blood sugar stability – High-protein meals help prevent those energy crashes and keep cravings in check (PMID: 31693750).
• Muscle & metabolism – Protein preserves lean muscle, which in turn keeps metabolism humming (PMID: 30508077).
• Fertility & pregnancy – The right amino acids are crucial for reproductive health and fetal development (PMID: 32067437).

Muscle is the Ultimate Longevity Hack

Building and maintaining lean muscle isn’t just about aesthetics—it’s literally about staying healthy as you age. Research shows we start losing muscle mass after 30, which slows metabolism, decreases strength, and increases the risk of chronic disease (PMID: 25251286). Muscle isn’t just there to make you look strong; it’s a metabolic powerhouse that regulates blood sugar, insulin sensitivity, and energy levels. More muscle = a healthier, more resilient body. If you are a woman over the age of 30, please do start incorporating some strength training a few times a week. Promise, it’s worth it for the way you’ll feel as a 50, 60, 70, 80 year old grandmother and beyond.

Why a High-Protein Breakfast is a Game Changer

What you eat in the morning sets the tone for the entire day. A breakfast loaded with protein means better blood sugar balance, fewer cravings, and more energy (PMID: 25862281).

When blood sugar is out of whack, your body flips into fight-or-flight mode (aka sympathetic nervous system activation). This spikes cortisol, sending a message to your body that survival is the priority. What does that mean? Non-essential functions like fertility, hair growth, and steady energy get put on the back burner. This is why we see issues like period problems, fatigue, and sluggish metabolism when blood sugar is unstable. Eating a protein-forward breakfast can help keep cortisol in check, reducing stress on the body and setting you up for stable energy all day long.

Easy Ways to Add More Real Food Protein at Breakfast

✅ Prioritize dairy & eggs – Cottage cheese, plain Greek/high protein yogurt, and eggs are excellent real food protein sources. ✅ Add protein-rich toppings – Nuts, seeds, and nut butters add a boost. ✅ Blend it up – Add cottage cheese or high protein yogurts to smoothies.

Two Easy Five-Ingredient High-Protein Breakfasts

1. Cottage Cheese & Cinnamon Pancakes (Serves 2)

• 250g cottage cheese
• 1 cup rolled oats
• 5 eggs
• 2 tsp. cinnamon
• 4 tsp. flaxseed

Instructions: Blend all ingredients until smooth. Heat ½ tbsp coconut oil in a pan, cook pancakes until bubbles form, flip, and cook until golden brown.

Macronutrients per serving:

• 250 kcal | 20g carbs | 20g protein | 10g fat | 4g fiber

2. Strawberry & Cottage Cheese Smoothie Bowl (Serves 4)

• 2 ½ cups (600g) cottage cheese
• 1 ½ cups (225g) frozen strawberries
• 4 tbsp. maple syrup
• ½ cup granola (see below)
• 1 cup (150g) mixed berries

Instructions: Blend cottage cheese, strawberries, and maple syrup until smooth. Divide into bowls, top with granola and berries.

It’s soooo creamy. You don’t taste the cottage at all, trust me! IT’S A MUST TRY!

Macronutrients per serving:

• 314 kcal | 37g carbs | 19g protein | 10g fat | 6g fiber

Also be sure to check out my Cinnamon Spiced Granola (Perfect for topping!)

Get More High-Protein Recipes!

And if you ever turn into a client of mine, you’ll have access about 50 more of these 5-ingredient high-protein recipes that fuel your body, balance blood sugar, and keep hormones happy. One of the perks of working with me, just saying  But if not, don’t worry! Follow along for more!

Citations

1. Wu G. “Dietary protein intake and human health.” Food & Function. 2016;7(3):1251-1265. PMID: 29763544.
2. Bauer J, et al. “Protein intake and muscle health during aging: An update.” Curr Opin Clin Nutr Metab Care. 2015;18(3):248-253. PMID: 33210660.
3. Paddon-Jones D, et al. “The role of protein in weight loss and maintenance.” Am J Clin Nutr. 2008;87(5):1558S-1561S. PMID: 31693750.
4. Moore DR, et al. “Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men.” J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62. PMID: 30508077.
5. Gaskins AJ, Chavarro JE. “Nutrition and fertility: An integrative approach.” Fertil Steril. 2018;110(4):560-569. PMID: 32067437.
6. Cruz-Jentoft AJ, et al. “Sarcopenia: European consensus on definition and diagnosis.” Age Ageing. 2010;39(4):412-423. PMID: 25251286.

Betts JA, et al. “The effect of breakfast composition on energy balance and metabolic health.” Am J Clin Nutr. 2014;100(2):407-413. PMID

Homemade granola just hits different—especially when it’s packed with protein, fiber, and healthy fats to keep you satisfied and energized. This Cinnamon Spiced Granola is made with just a few real-food ingredients, has the perfect crunch, and adds a warm, toasty flavor to breakfast bowls (think yogurt, blended smoothies yum!)

Why Make Your Own Granola?

To be honest, I started making my own homemade granola because my husband is a granola junkie. lol. In his own journey to health (more on that another time), he found t very hard to pack in protein at breakfast without using high protein yogurts. But in order for him to eat the plain, unsweetened high protein yogurts, he said he needed some sort of crunch and texture. Store-bought granolas are often loaded with refined sugars and unhealthy oils, which, we generally avoid at our hose, and also specifically for my husband and his healing journey, was out. This homemade version is:

• Naturally sweetened with maple syrup—just enough to enhance the flavors
• Packed with healthy fats & fiber from walnuts and chia seeds for sustained energy
• Spiced with cinnamon, which can help support blood sugar balance
• Versatile—enjoy it over yogurt, smoothie bowls, or by the handful!

How to Use it

Sprinkle this Cinnamon Spiced Granola over:
Cottage cheese for a high-protein, satisfying snack
Smoothie bowls for extra crunch & fiber
Sliced apples & almond butter for a balanced snack
Straight from the jar because it’s that good- but if you’re watching blood sugar, always best to pair with some protein too!

Feel free to swap the nut butter for peanut butter to give it a peanut butter flavor. Also so yum! Or tchina!

The key to a good breakfast is keeping it high protein and high fiber. Sets you up to a high energy, blood sugar balanced day. These Cottage Cheese & Cinnamon Pancakes are super easy, and help me get in my target protein on morning when i really just don’t feel like having more eggs. Made with just 5 simple ingredients, they’re packed with protein, fiber, and healthy fats to fuel your morning.

Why Cottage Cheese?

Cottage cheese is one of the most nutrient-dense dairy options, loaded with:
✅ High-quality protein – 11g per 100g to support muscle and metabolism
✅ Casein protein – A slow-digesting protein that keeps you fuller longer
✅ Calcium & B vitamins – Essential for bone health and energy production

What % Cottage Cheese?

Many people default to low-fat dairy, but full-fat (5%) cottage cheese is actually the best choice when it comes to nutrient absorption and satiety. Here’s why:
Higher in fat-soluble vitamins – Vitamins A, D, E, and K are better absorbed with fat- actually they really need fat to be absorbed.
Supports hormone balance – Healthy fats are key for optimal hormone function. Did you know that hormones are built from fat? We would literally die without fat from our diets.
Better blood sugar stability – Fat slows down digestion, preventing spikes & crashes. You all have probably heard me talk about blood sugar every time I get on the internet. But it really is the foundation to metabolic and hormonal health. Can’t be a healthy individual without blood sugar balance.

Anywho.. go give this one a try. Promise it’s yum!

Blood sugar levels dictate how we feel throughout the day. Even if you don’t struggle with insulin resistance or insulin-related diseases, stabilizing blood sugar is essential for sustained energy, focus, and overall metabolic health.

The Importance of Protein at Breakfast

There has been a growing awareness around prioritizing protein—and for good reason! Research shows that starting your day with 20-30g of protein kickstarts metabolism, activates muscle protein synthesis (which is crucial for longevity and metabolic health), and stabilizes blood sugar, mood, and energy throughout the morning.

A study published in the American Journal of Clinical Nutrition found that consuming a high-protein breakfast can attenuate postprandial glucose responses in individuals with type 2 diabetes (PMID: 25733459). Another study in Nutrients demonstrated that a high-protein breakfast can suppress postprandial glucose levels not only after breakfast but also following subsequent meals, showing that prioritizing protein in the morning has lasting benefits throughout the day (PMID: 36678724).

This means that if you love oatmeal for its taste, digestion-friendly properties, and heart-health benefits, you should know how to build it correctly to support balanced blood sugar levels.

The Role of Fiber in Blood Sugar Balance

Another key component to consider is fiber. The recommended daily intake of fiber for adults is 25-30g, yet most people barely reach 10g per day! Aiming for 10g of fiber per meal helps support gut health, hormone regulation, immune function, nervous system balance, and overall metabolic health. This blood sugar-friendly oatmeal recipe is designed to optimize fiber intake while keeping energy levels steady.

Why This Works for Blood Sugar Balance

• Protein (from whey protein and peanut butter) prevents blood sugar spikes and supports muscle maintenance.
• Healthy fats (from peanut butter, chia seeds, and flaxseeds) slow down glucose absorption for sustained energy.
• Fiber (from oats, berries, chia, and flaxseeds) supports gut health and keeps digestion regular.

Whey Protein Recommendation

A high-quality whey protein can make all the difference in digestion and nutrient absorption. One option I recommend is Mt. Capra Clean Whey Protein because it has clean, minimal, and transparent ingredients, making it easy to digest. If this one doesn’t work for you, look for a whey protein with simple, high-quality ingredients and no unnecessary fillers.

Dairy has always been my favorite. I think most people can say the same. It’s always hard to find a balance between eating right on Shavuot though. We are so used to having huge celebratory meals that are meat, and so when we have this one chance for a dairy feast, we cannot contain ourselves. Anyone else feel me here?

I created this ebook, one because it was time for a new one. My original ebook came out for Rosh Hashana, and the feedback I got was so invigorating. But I also put out this ebook because I wanted to give you all some recipes that won’t make you feel heavy and bloated for the next few weeks.

What Is Included in this Ebook?

Soups, Salads, Veggies, Mains and Desserts. Some fully dairy, others with a dairy free option. Because we are Jews after all, and most of us are lactose intolerant, am I right? I tried my very best to deliver a punch of flavor, with the best of ingredients, and in the most nutrient dense way. I really hope you will all enjoy! Scroll down to the bottom to get your free downloadable copy. But if you wanted to hear a bit more about dairy, and dairy in Israel in particular, read on…

What’s the deal with Dairy?

Dairy can really be a nutrient dense part of our diets if we source it correctly. Full fat, pasture raised, grass fed dairy is one of the most nutrient dense foods we can give our bodies. It’s the dairy that we often eat with heaps of processed sugar, or the low fat versions, and the artificial additives that we often pair with it, that gives us the issues. In fact, the whole low fat revolution started when obesity started to rise in the US. This was in response to the industrialized production of food and all the new processed sugar that was being pumped into our products. In response, the health foundations thought it to be a fat overconsumption issue. But in fact, the lowering of fat in our diets depleted the nutrient profile in the standard American diet even more. But quality dairy, that has been paired with other nutrient dense ingredients can actually do so much to fuel our bodies. Did you know that our hormones are mostly built of fat? We NEED quality sources of fat to build optimal hormone function and to give us energy!

Fat is Not What’s Making you Fat

When we look at toddlers, we are told to give them full fat dairy. Ever wonder why? Because fat lines the nerves that are rapidly developing in those toddlers. They build their hormones, fuel the brain ,and take a crucial role in growth and development. Fat is not the enemy. When we think about diabetics, they are always told to pair carbohydrates with a fat source. This is because fat also slows down blood sugar levels from increasing too rapidly. Fat is also stored in our bodies as fuel stores. When we are in desperate need of energy (think a fast), our fat tissue literally provides us with energy to push on. And one last reason why fat is our friend: because without it, some of the crucial vitamins and minerals that our bodies need for basic physiological function would never get absorbed. Basically, we NEED fat in our lives. And we need quality fat. So don’t be shy of that full fat dairy my friends. It ain’t what making you fat.

Quality of Dairy

Now when it comes to quality of dairy, it’s a bit tricky. Because cows who are fed grain and who are constricted to roam become quite sick. Not to mention, cows are not naturally meant to be producing milk for as long as most dairy farmers require them to produce it. A lot about the dairy industry is concerning, and unnatural. Thus, whenever possible, it’s best to choose organic, pasture raised and grass fed dairy. That type of dairy is quite difficult to source in Israel. But the good news is that there are so many local farmers who make their own dairy that are really raising healthy cows. Sourcing those farmers out can not only be beneficial to your health, but can also save you some money. And getting to know the farmers in your area can never be a bad idea. Another option is to look at goat and sheep’s dairy, which is less industrialized in general and can often provide a lot of nutrient density to our diets. Israel happens to have a lot of this, and many of the local farmers in small moshavim pride themselves on producing preservative free dairy products. Something we definitely should not take for granted.

There’s much more to say on the topic of dairy in general. But we’ll keep that for another time. For now, I just wanted to highlight that fact that most of these recipes are paired with quality ingredients, and no processed sugar whatsoever. So live a little and enjoy your Shavuot this year knowing that dairy can be your friend 🙂

Stay Tuned for What’s to Come

Stay tuned for an upcoming post about some of the quality dairy products I have personally sourced and use here in Israel.

Download Your Shavuot Ebook Here

For now, get cooking my fresh sabras! Here’s your downloadable Shavuot Ebook.

Xoxo,

Liat

This year my eldest daughter started gan moetza, which means I had to start sending her a sandwich every day for aruchat eser. We were never big bread eaters, and didn’t really want to get my kid who was uninterested in bread too interested in it. So figured I’d expose her to sourdough before she discovered what white bread was. Thank goodness for that because she’s obsessed. She doesn’t even care for regular bread when offered to her.

We were buying sourdough from my favorite bakery every 2 weeks just to stock up on our sourdough stash. But it really was getting pricey. So decided I’d jump on the sourdough trend. I am studying to be a nutritionist afterall.

But what’s with all the hype? Is sourdough really that much better?

Here’s some facts about sourdough you might not have known:

Sourdough Facts

• It is much more nutrient dense in micronutrients such as potassium, folate and magnesium. This is because the lactic acid buildup destroy some of the other acidic components commonly found in other bread. Without the presence of the conventional acid, these nutrients become much more available.
• A wonderful source of prebiotic. NOT probiotics, but PREbiotics. This is the fiber that feeds the good bacteria living in our guts. We have an entire ecological system of microorganisms growing in our guts. These good bacteria need to be nourished just as much as we do. Fiber is the best source for godo bacteria to feed off of. And sourdough is said to really fuel these good bugs we’ve got in our systems. This by definition also makes sourdough more easily digestible. So if you get digestive distress going on after you eat bread, you may be ok eating a pure sourdough.
• The lactic acid in the sourdough also sources a lot of antioxidants. Can’t be mad about getting more antioxidants by eating bread, can you?

Those are just some facts of many. But anectodly I will say that I was expecting my kid to be sick every other week when she started gan. Can’t pin this all on the sourdough but i really believe it is contributing to her health. She is getting a great source of prebiotics and getting a punch of nutrient richness daily. And a healthy gut is very well linked to a strong immune system. So I’ll be over here thanking the sourdough ever so slightly for her astonishing health this gan season.

What is “Discard”?

Sounds weird, I know. Part of ht sourdough process is feeding the starter every so often. But before feeding it, you need to make room for it to grow in size. The part you throw out to make room for growth is called the “discard.” The discard still has lactic acid buildup and the same benefits found in the sourdough. NEVER worth discarding! So much can be done with it!

That’s where this recipe came in. Really wanted to make my family a special lunch today. This third lockdown; been hard on everyone. So I decided to make these pancakes as an experiment. I was feeding my starter and needed something to do with the discard. The result was better than I ever expected. So fluffy! Seriously a must try!

So if you’ve got a starter on hand, definitely give these a try! NEVER DISCARD! Trust me, you’re world will be changed.

xoxo

Anything 20 minute is going to be key over the next little bit. This one is a staple in our house. It’s quick and easy, and forgiving. And even though it only takes 15 + minutes of active cooking time, the flavor is NOT lacking in the slightest. Also it gets in protein, veg, and you can basically serve it a top any grain. Can’t get better than that, especially as we are heading into the third full lockdown here in Israel.

A few notes before I get to the actual recipe. Going to keep this post short and sweet because that’s all anyone has time for these days, am I right?

1. any veggie combo goes here. You have picky kids that only eat a certain veg? add it in! If they can’t handle any veg, totally fine too! leave it out! As I mentioned, this is a really forgiving recipe.
2. I use coconut sugar for my sweetener but I realize this can get pricey. Feel free to swap with whatever sugar you have on hand: honey, maple syrup, even regular sugar will do (but shh I never said that 😉 Just swap with the same amount.
3. I happen to really like serving this with rice noodles. Really been happy with the consistency of these ones from Kerem recently. And my kids enjoy it much more this way. If you need more “sauce” action, feel free to make extra glaze in a sauce pan and serve at the side for everyone to add freely. You can also just have some soy sauce and top the noodles that way.

Think that’s it guys. Hope this one saves your last minute family dinner prep as much as it has saved me!

xoxo

AKA as the best chicken soup. You must give it a try! Not even joking, I am known as the chicken soup lady in every community I have lived in thus far. Wanna know the secret? You’ll have to keep reading for that one.

I was trying to get really creative for this one because this is my signature dish. I couldn;t figure out how to properly photgraph it because at the end of the day it looks like a pot of all the other chicken soups. But I really wanted to highlight the ingredients because there’s nothing fancy. Just chicken, meat herbs and veggies. No soup mix, no fancy spice mixes. The flavors are bursting though. Every time. And I really wanted my readers to know how special of a soup this is.

Then my Instagram friend (aren’t those the best?!) Shana Koppel came out with a Chicken Soup Recipe product. Where you can send her your family’s old time recipe for her to design graphically and gift to your bubby or any of those people who have been pestering you for the secret recipe. This idea + my chicken soup recipe -= love.

So not only will you get the recipe here. But you’ll get a printable PDF of the recipe that you can keep in your kitchen. And because chicken soup is really for the soul, I hope this recipe and PDF will get passed on and on for generations (A girl can dream, right?)

Listen. At the end of the day chicken soup is one of those recipes that you’ll never be able to make better than your bubby. But this is my little effort to give you a really really good one, that never fails. I hope you’ll try it.

Here’s the downloadable PDF version: Fresh Sabra’s Chicken Soup

But the recipe and method is also below

xoxo,

Liat

P.S. Shana if you’re reading this…thank you for making my chicken soup dreams come true! I’m in love with this poster!

I’m declaring a Soup Week here at Fresh Sabra Headquarters. This third seger actually isn’t really effecting my family logistically. Akiva and I are still working/schooling from home, and the girls have regular gan schedules. But I was meant to visit my mama in the states in a weeks time. The first time I planned on leaving my kids with Akiva. For some much needed mother daughter time. I really just wanted to see my mommy. But not gonna happen. So we’re rolling with it. And eating lots of soup.

Also because final season is approaching. Lab reports, midterms, assignments. They are all in full swing. And the only thing I have time to do is get my kids bathed and into bed before I get back at it all. So dinner prep looks more like this these days: Saturday night I chop a crap load of veggies. Throw them in Tupperwares and ziplocks. Then throw a new combination of veggies together every other night for a different type of soup. Add a prepped grain (also prepped on Motzash) or legume and we’ve got ourselves our dinners for the next foreseeable future.

Last reason. Because I have a soup recipe I have been dying to get out. It’s not out yet, but it is coming later this week. And it’s not your typical format of recipes. It’s so cool and fun, and it’s the yummiest and most comforting of all soups. Can you guess what it is?

So here we go. Fresh Sabra Soup Week has officially begun. Keep checking back for more easy peasy soup recipes throughout the week.

xoxo,

Liat

Everyone needs a good dairy cookie. Sometimes you just gotta use the butter for the goods. But This recipe has been tried and tested with ghee, and you all know how I feel about ghee. If you don’t here’s a quick recap for you:

Ghee benefits

• slightly more short chain fatty acids (namely butyric acid) than regular butter
• a great source of DHA (omega 3 fatty acids) which are known to release anti-inflammatory enzymes
• high smoke point, making it almost impossible to turn rancid as most refined oils commonly do
• it tastes just as yummy as butter without the presence of the milk solids (ie it’s lactose and casein free!)

If you don’t have ghee at home, you can totally sub the ghee for butter and the recipe is just as yummy. But if you are looking to get your hands on some ghee, there are three brands I have seen available to us Israelis. The first is sometime sold at Nitzat Haduvdevan but in my experience it’s quite pricey and you can get a better bang for your buck elsewhere. Though the quality seems to be pretty top of the game. The second is KTC brand, imported from the UK. I’ve seen it floating around the smaller health food store chains as well as at specialty cake shops like Mr. Cake. It’s slightly cheaper than the Nitzat brand. The last brand, which I’ve found to be the cheapest, is Organic Valley, but this is only available on iherb. Maybe worth checking out my iherb Essentials list and getting on that order 😉

Recipe Notes and Variations

• Flour: I have been successful with whole spelt, white spelt, and even whole wheat. Have yet to try a gluten free version so I will have to report back!
• Cocoa powder: My most favorite cocoa powder in Israel to date is Shaked Tavor. Just quality and makes the yummiest creations. Rich and so chocolatey. In my opinion, if you’re making a chocolatey dessert, this is a must. But feel free to prove me wrong and let me know which brands of cocoa powder worked for you in this recipe.
• Maple syrup: If you don’t have maple syrup on hand you can swap for date syrup or honey. In fact, the date syrup works marvelously well in the sandwich filling and gives the salted caramel a whole new depth of flavor. In a good way!
• Coconut sugar: swap for brown sugar or cane sugar 1:1
• almond butter: use any nut butter. I’ve tried with almond and cashew butter and both have turned out incredibly decedent. Peanut butter will change the flavor profile slightly, but still yummy.
• Dairy free version: you can swap any of the ghee or butter with coconut oil, but this will obviously give the cookie a coconuty flavor, so bear that in mind

That’s it peeps. This one is worth it. One last note: you’re going to find yourself wanting to double or triple the recipe because it doesn’t last too long.