Healthy alternative for knafeh

Low Carb Blueberry Muffin

Ingredients
• 2 1/2 cups almond flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1/3 cup stevia brown sugar substitute
• 1/3 cup vegetable oil or use melted coconut oil, avocado oil, or other neutral oil
• 6 tablespoons unsweetened almond milk
• 3 large eggs
• 1 teaspoon vanilla extract
• 3/4 cup fresh blueberries

Nutrition
Serving: 1muffin | Calories: 208kcal | Carbohydrates: 6g | Protein: 7g |
Fat: 19g | Saturated Fat: 6g | Trans
Fat: 1g | Cholesterol: 47mg | Sodium: 77mg | Potassium: 90mg | Fiber:
3g | Sugar: 2g | Vitamin A: 71IU | Vitamin
C: 1mg | Calcium: 94mg | Iron: 1mg
Ingredients in Arabic
2 12 ‫ﻛﻮب طﺤﯿﻦ ﻟﻮز‬
2 ‫ﻣﻠﻌﻘﺔ ﺷﺎي ﻣﺴﺤﻮق اﻟﺨﺒﺰ‬
1/4 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﻣﻠﺢ‬
1/3 ‫ﻛﻮب ﻣﻦ ﺑﺪﯾﻞ اﻟﺴﻜﺮ اﻟﺒﻨﻲ ﺳﺘﯿﻔﯿﺎ‬
1/3 ‫ﻛﻮب زﯾﺖ ﻧﺒﺎﺗﻲ أو اﺳﺘﺨﺪام زﯾﺖ ﺟﻮز اﻟﮭﻨﺪ اﻟﻤﺬاب أو زﯾﺖ اﻷﻓﻮﻛﺎدو أو أي زﯾﺖ ﻣﺤﺎﯾﺪ آﺧﺮ‬
6 ‫ﻣﻼﻋﻖ ﻛﺒﯿﺮة ﻣﻦ ﺣﻠﯿﺐ اﻟﻠﻮز ﻏﯿﺮ اﻟﻤﺤﻠﻰ‬
3 ‫ﺑﯿﻀﺎت ﻛﺒﯿﺮة‬
1 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﻣﻦ ﺧﻼﺻﺔ اﻟﻔﺎﻧﯿﻠﯿﺎ‬
3/4 ‫ﻛﻮب ﻣﻦ اﻟﻌﻨﺐ اﻟﺒﺮي اﻟﻄﺎزج‬

1. Why have I included this snack/meal in my menu?

I chose blue carb blueberry muffins as a substitution to knafeh because they are both
considered desserts and the low carb blue berry muffins are a much healthier option
because they don’t contain the huge amount of sugar and butter that knafeh contains

2. Do my ‘healthy’ alternatives follow the Australian Dietary Guidelines for Adolescents?

If so, HOW?
Yes, my alternative for knafeh which is low carb blue berry muffins follow the Australian
dietary guidelines because it says that teenagers aged 14-18 years should aim for 7
serves of grains and 2 serves of fruit and the low carb blue berry muffins fall under both
categories

3. What are the differences between my ‘healthy’ replacement meals and snacks and the
‘unhealthy’ versions? (Include the ingredients)
Knafeh is a pastry like dish that usually has cheese in it and is drenched in syrup knafeh
would have up to 630 calories per serving because of all the cheese, butter, and tons of
sugar while the low carb blue berry muffin contains only 208 calories which is less than a
1/3 of the number of calories in the knafeh as well as the blue berry muffin has the
grains and fruit in the ingredients which are from the Australian dietary requirements.
Some differences is that the muffins are more of a cake while the knafeh is a pastry

4. Are my snack and meal options well balanced? Why? Why not?
The snack substitution that I picked is a well-balanced alternative because it has fruits in
it which are the blue berries, grains in the almond flour and eggs as a source of protein.
And these are all healthy ingredients that are low in calories and are good for you.
Healthy alternative for le snack cheesy dip and crackers
Guacamole and veggies sticks

Ingredients
• 2 ripe avocados
• 2 cloves of fresh garlic
• 1 lime
• a pinch of sea salt (to taste)
• diced red onion, diced tomato
• cucumber, carrots, bell pepper, celery, capsicum cut into sticks

Nutrition
Serving: 1serving | Calories: 168kcal | Carbohydrates: 11g | Protein: 2g
| Fat: 15g | Saturated
Fat: 2g | Sodium: 8mg | Potassium: 505mg | Fiber: 7g | Sugar: 1g | Vit
amin A: 147IU | Vitamin C: 15mg | Calcium: 20mg | Iron: 1mg
Ingredients in Arabic

2 ‫ﺣﺒﺔ أﻓﻮﻛﺎدو ﻧﺎﺿﺠﺔ‬

2 ‫ﻓﺺ ﺛﻮم طﺎزج‬
1 ‫ﻟﯿﻤﻮﻧﺔ‬
‫)رﺷﺔ ﻣﻠﺢ اﻟﺒﺤﺮ )ﺣﺴﺐ اﻟﺮﻏﺒﺔ‬
‫ﺑﺼﻞ أﺣﻤﺮ ﻣﻘﻄﻊ إﻟﻰ ﻣﻜﻌﺒﺎت‬
‫ ﻓﻠﯿﻔﻠﺔ ﻣﻘﻄﻌﺔ إﻟﻰ أﻋﻮاد‬، ‫ ﻛﺮﻓﺲ‬، ‫ ﻓﻠﻔﻞ روﻣﻲ‬، ‫ ﺟﺰر‬، ‫ﺧﯿﺎر‬
1 Why have I included this snack/meal in my menu?
I included this snack in my menu because it’s a healthier alternative than le snack
cheese dip and crackers I also chose it because it had the same idea as cheese dip
and crackers, where the dip in the guacamole and the alternative for the crackers are
the veggie sticks

2 Do my ‘healthy’ alternatives follow the Australian Dietary Guidelines for

Adolescents? If so, HOW?
Yes, my healthy alternative follows the Australian dietary guidelines as it says that
teens from the age of 14 to 18 should eat 5 to 5 and a half serves of veggies per day
and my healthy alternative which is the guacamole and veggie sticks falls under that
category and would be a good mid-day snack

3 What are the differences between my ‘healthy’ replacement meals and snacks and
the ‘unhealthy’ versions? (Include the ingredients)
The original snack that I replaced with the guacamole and veggie sticks was le snack
cheese dip and crackers. I chose guac and veggie sticks because it had the same idea
and same concept as in there is a dip and something to dip in it. The alternative that
I chose has way less calories than the cheesy dip and crackers and less fat it is also a
necessity for adolescents’ diet as it is required from 5 to 5 and a half serves of
veggies per day

4 Are my snack and meal options well balanced? Why? Why not?
My snack is a well-balanced option because since it can be eaten as a mid-day snack
it would complete a large part of the veggies that you are required to eat per day
and it’s a healthy and beneficial option
Healthy alternative for sugary drinks
Healthy raspberry lemonade

Ingredients

• 5 lemons, juiced
• 1/3 cup honey or another vegan substitute
• 1 cup fresh raspberries
• 4-5 cups water
• lemon slices, fresh raspberries, ice, and mint leaves for garnish

Nutrition
Serving: 1serving | Calories: 141kcal | Carbohydrates: 39g | Protein: 2g
| Fat: 1g | Saturated
Fat: 1g | Sodium: 17mg | Potassium: 246mg | Fiber: 6g | Sugar: 28g |
Vitamin A: 30IU | Vitamin C: 79mg | Calcium: 50mg | Iron: 1mg
Ingredients in Arabic
5 ‫ﺣﺒﺎت ﻟﯿﻤﻮن ﻣﻌﺼﻮرة‬
1/3 ‫ﻛﻮب ﻋﺴﻞ أو ﺑﺪﯾﻞ ﻧﺒﺎﺗﻲ آﺧﺮ‬
1 ‫ﻛﻮب ﻣﻦ ﺗﻮت اﻟﻌﻠﯿﻖ اﻟﻄﺎزج‬
4-5 ‫أﻛﻮاب ﻣﺎء‬
‫ﺷﺮاﺋﺢ اﻟﻠﯿﻤﻮن واﻟﺘﻮت اﻟﻄﺎزج واﻟﺜﻠﺞ وأوراق اﻟﻨﻌﻨﺎع ﻟﻠﺘﺰﯾﯿﻦ‬
1. Why have I included this snack/meal in my menu?
I included this drink in my menu as an alternative of sugary drinks such as coke, and
as a drink is an essential part of our diet, this drink also includes many benefits to the
body unlike coke which harms it
2. Do my ‘healthy’ alternatives follow the Australian Dietary Guidelines for Adolescents?
If so, HOW?
Yes, my healthy alternative follows the Australian dietary guidelines for Adolescents as
the drink contains fruit which should be had in 2 servings per day as well as water in an
important part of the human Body

3. What are the differences between my ‘healthy’ replacement meals and snacks and the
‘unhealthy’ versions? (Include the ingredients)
My healthy substitution, which is the raspberry lemonade for the original version, which
was a sugary drink for example coke, the raspberry lemonade has many benefits such as
boosting blood circulation, enhancing eyesight and Improvement in digestion health.

4. Are my snack and meal options well balanced? Why? Why not?
Yes, the drink replacement that i chose is well balanced because it has many benefits for
the body, has ingredients that is required in the Australian dietary guidelines and is low
in calories
Healthy alternative for chicken burger
Bruschetta chicken salad

Ingredients
For the chicken & marinade:
• 2 teaspoons mustard
• 1/3 cup balsamic vinegar
• 1 clove garlic finely minced
• 1 tablespoon fresh basil chopped
• a pinch or two each of salt and pepper
• 2 large boneless skinless chicken breasts

For the salad:

• 2 1/2 cups mixed cherry tomatoes halved
• 2 cloves garlic finely minced
• 2 tablespoons fresh basil chopped
• 2 tablespoons fresh oregano chopped
• 1 teaspoon dried or fresh thyme
• 1 tablespoon parsley chopped
• 1 tablespoon olive oil
• a pinch or two each of salt and pepper
• 1/2 cup freshly grated parmesan cheese
• 6 cups fresh arugula
• 1 cup fresh mozzarella balls
• 3 tablespoons balsamic reduction (substitute 2 tablespoons each olive oil and balsamic
vinegar)
‫‪Nutrition‬‬
‫‪Serving: 1serving | Calories: 325kcal | Carbohydrates: 17g | Protein: 25‬‬
‫‪g | Fat: 15g | Saturated‬‬
‫‪Fat: 7g | Cholesterol: 69mg | Sodium: 486mg | Potassium: 605mg | Fib‬‬
‫‪er: 1g | Sugar: 9g | Vitamin A: 1645IU | Vitamin‬‬
‫‪C: 28mg | Calcium: 352mg | Iron: 2mg‬‬
‫‪Ingredients in Arabic‬‬
‫ﺣﺒﺎت ﻟﯿﻤﻮن ﻣﻌﺼﻮرة ‪5‬‬
‫ﻛﻮب ﻋﺴﻞ أو ﺑﺪﯾﻞ ﻧﺒﺎﺗﻲ آﺧﺮ ‪1/3‬‬
‫ﻛﻮب ﻣﻦ ﺗﻮت اﻟﻌﻠﯿﻖ اﻟﻄﺎزج ‪1‬‬
‫أﻛﻮاب ﻣﺎء ‪4-5‬‬
‫‪:‬ﻟﻠﺪﺟﺎج واﻟﺘﺘﺒﯿﻠﺔ‬
‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﺧﺮدل ‪2‬‬
‫ﻛﻮب ﺧﻞ ﺑﻠﺴﻤﻲ ‪1/3‬‬
‫ً‬
‫ﻓﺺ ﺛﻮم ﻣﻔﺮوم ﻧﺎﻋﻤﺎ ‪1‬‬
‫ﻣﻠﻌﻘﺔ ﻛﺒﯿﺮة رﯾﺤﺎن ﻣﻔﺮوم ‪1‬‬
‫رﺷﺔ أو اﺛﻨﺘﯿﻦ ﻣﻦ اﻟﻤﻠﺢ واﻟﻔﻠﻔﻞ‬
‫ﺻﺪور دﺟﺎج ﺑﺪون ﻋﻈﻢ ﻛﺒﯿﺮة ‪2‬‬

‫‪:‬ﻟﻠﺴﻠﻄﺔ‬
‫ﻛﻮب طﻤﺎطﻢ ﻛﺮزﯾﺔ ﻣﺸﻜﻠﺔ ﻣﻘﻄﻌﺔ إﻟﻰ أﻧﺼﺎف ‪2 1/2‬‬
‫ﻓﺺ ﺛﻮم ﻣﻔﺮوم ﻧﺎﻋﻤﺎ ً ‪2‬‬
‫ﻣﻼﻋﻖ ﻛﺒﯿﺮة رﯾﺤﺎن ﻣﻔﺮوم ‪2‬‬
‫ﻣﻼﻋﻖ ﻛﺒﯿﺮة ﻣﻦ اﻷورﯾﺠﺎﻧﻮ اﻟﻄﺎزج اﻟﻤﻔﺮوم ‪2‬‬
‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة زﻋﺘﺮ ﻣﺠﻔﻒ أو طﺎزج ‪1‬‬
‫ﻣﻠﻌﻘﺔ ﻛﺒﯿﺮة ﺑﻘﺪوﻧﺲ ﻣﻔﺮوم ‪1‬‬
‫ﻣﻠﻌﻘﺔ طﻌﺎم زﯾﺖ زﯾﺘﻮن ‪1‬‬
‫رﺷﺔ أو اﺛﻨﺘﺎن ﻣﻦ اﻟﻤﻠﺢ واﻟﻔﻠﻔﻞ‬
‫ﻛﻮب ﺟﺒﻦ ﺑﺎرﻣﯿﺰان ﻣﺒﺸﻮر طﺎزًﺟﺎ ‪1/2‬‬
‫أﻛﻮاب ﺟﺮﺟﯿﺮ طﺎزج ‪6‬‬
‫ﻛﻮب ﻛﺮات ﺟﺒﻦ ﻣﻮزارﯾﻼ طﺎزﺟﺔ ‪1‬‬
‫)ﻣﻼﻋﻖ ﻛﺒﯿﺮة ﻣﻦ اﻟﺨﻞ اﻟﺒﻠﺴﻤﻲ )اﺳﺘﺒﺪﻟﻲ ﻣﻠﻌﻘﺘﯿﻦ ﻛﺒﯿﺮﺗﯿﻦ ﻣﻦ زﯾﺖ اﻟﺰﯾﺘﻮن واﻟﺨﻞ اﻟﺒﻠﺴﻤﻲ ‪3‬‬

‫?‪1. Why have I included this snack/meal in my menu‬‬

‫‪I included the Bruschetta chicken salad as a replacement for the chicken burger because‬‬
‫‪it has the same categories as in a chicken burger, is low in calories, meets the‬‬
‫‪requirements in the Australian dietary guidelines for adolescents and is a much healthier‬‬
‫‪more beneficial replacement.‬‬
2. Do my ‘healthy’ alternatives follow the Australian Dietary Guidelines for Adolescents?
If so, HOW?
Yes, my alternative meets the Australian dietry requirements as its a salad and a
teenager from the age of 14 to 18 needs to intake from 5 to 5 and a half serves of
veggies and as the meal is a salad it meets those requirements, the salad also contains
chicken which is a source of protein and protein is also required in the daily intake of a
14- to 18-year-old teen
3. What are the differences between my ‘healthy’ replacement meals and snacks and the
‘unhealthy’ versions? (Include the ingredients)
My healthy version is a salad while the original unhealthy version was a chicken burger.
My salad contains chicken as a source of protein like the burger contains chicken as a
source of protein, my salad doesn’t contain bread instead it contains many greens and
veggies which are way healthier and are required more in our daily menu and food

4. Are my snack and meal options well balanced? Why? Why not?
Yes, my meal is well balanced because it contains protein and veggies and is beneficial it
is also low in calories and meets the Australian dietary guideline of adolescents.

w
Healthy alternative for deep fried fish and chips
Herb and garlic butter salmon with crispy rosemary garlic potatoes

Herb and garlic butter Salmon ingredients

Ingredients
• 2 tablespoons olive oil
• 6 salmon filets
• a pinch or two of salt and pepper
• 4 tablespoons unsalted butter
• 1 teaspoon fresh dill chopped
• 1 teaspoon fresh parsley chopped
• 1 teaspoon fresh basil chopped
• 2 cloves garlic finely minced

Herb and garlic butter Salmon nutrition information

Nutrition
Serving: 1filet | Calories: 351kcal | Carbohydrates: 1g | Protein: 34g | F
at: 23g | Saturated
Fat: 7g | Cholesterol: 114mg | Sodium: 76mg | Potassium: 833mg | Sug
ar: 1g | Vitamin A: 301IU | Vitamin C: 1mg | Calcium: 24mg | Iron: 1mg

crispy rosemary garlic potatoes ingredients

Ingredients
• 10 small gold or white potatoes washed, skin on.
• 4 tablespoons olive oil divided
• 1 teaspoon sea salt
• 1/2 teaspoon coarsely ground pepper
• 1 tablespoon chopped rosemary fresh or dried
• 1 teaspoon garlic powder
• 1/3 cup cornmeal
Crispy rosemary garlic potatoes nutrition information

Nutrition
Serving: 1serving | Calories: 339kcal | Carbohydrates: 50g | Protein: 10
g | Fat: 12g | Saturated
Fat: 2g | Sodium: 500mg | Potassium: 1445mg | Fiber: 10g | Sugar: 1g
| Vitamin C: 39mg | Calcium: 102mg | Iron: 11mg
Ingredients in Arabic
‫ﻣﻜﻮﻧﺎت اﻟﺴﻠﻤﻮن ﺑﺎﻷﻋﺸﺎب واﻟﺰﺑﺪة واﻟﺜﻮم‬
‫ﻣﻜﻮﻧﺎت‬
2 ‫ﻣﻼﻋﻖ ﻛﺒﯿﺮة زﯾﺖ زﯾﺘﻮن‬
6 ‫ﻓﯿﻠﯿﮫ ﺳﻠﻤﻮن‬
‫رﺷﺔ أو اﺛﻨﺘﯿﻦ ﻣﻦ اﻟﻤﻠﺢ واﻟﻔﻠﻔﻞ‬
4 ‫ﻣﻼﻋﻖ ﻛﺒﯿﺮة زﺑﺪة ﻏﯿﺮ ﻣﻤﻠﺤﺔ‬
1 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﺷﺒﺖ طﺎزج ﻣﻔﺮوم‬
1 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﺑﻘﺪوﻧﺲ طﺎزج ﻣﻔﺮوم‬
1 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة رﯾﺤﺎن طﺎزج ﻣﻔﺮوم‬
2 ً ‫ﻓﺺ ﺛﻮم ﻣﻔﺮوم ﻧﺎﻋﻤﺎ‬

‫ﻣﻜﻮﻧﺎت اﻟﺒﻄﺎطﺲ اﻟﻤﻘﺮﻣﺸﺔ ﺑﺎﻟﺮوزﻣﺎري واﻟﺜﻮم‬

‫ﻣﻜﻮﻧﺎت‬
10 ‫ ﻣﻐﺴﻮﻟﺔ ﺑﺎﻟﺠﻠﺪ‬، ‫ﺣﺒﺎت ﺑﻄﺎطﺲ ﺻﻐﯿﺮة ذھﺒﯿﺔ أو ﺑﯿﻀﺎء‬.
4 ‫ﻣﻼﻋﻖ زﯾﺖ زﯾﺘﻮن ﻣﻘﺴﻤﺔ‬
1 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﻣﻠﺢ اﻟﺒﺤﺮ‬
1/2 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﻓﻠﻔﻞ ﻣﻄﺤﻮن ﺧﺸﻦ‬
1 ‫ﻣﻠﻌﻘﺔ ﻛﺒﯿﺮة إﻛﻠﯿﻞ اﻟﺠﺒﻞ اﻟﻤﻔﺮوم طﺎزًﺟﺎ أو ﻣﺠﻔﻔًﺎ‬
1 ‫ﻣﻠﻌﻘﺔ ﺻﻐﯿﺮة ﺑﻮدرة ﺛﻮم‬
1/3 ‫ﻛﻮب دﻗﯿﻖ ذرة‬

1. Why have I included this snack/meal in my menu?

I have included this meal because it’s very similar to the original unhealthy version which is
deep fried fish and chips I’ve substituted it with Herb and garlic butter salmon with crispy
rosemary garlic potatoes which is much healthier and less in calories

2. Do my ‘healthy’ alternatives follow the Australian Dietary Guidelines for Adolescents?

If so, HOW?
Yes, my healthy alternatives do follow the Australian Dietary Guidelines for Adolescents
because they include carbohydrates and protein which are both a required category that
teens from the age of 14-18 are encouraged to follow. The salmon in the meal is the
source of protein while the roasted potatoes is a source of carbohydrates
3. What are the differences between my ‘healthy’ replacement meals and snacks and the
‘unhealthy’ versions? (Include the ingredients)
My healthy alternative for the deep-fried fish and chips is Herb and garlic butter salmon
with crispy rosemary garlic potatoes. The salmon replaces the deep-fried fish since they
are both a source of protein while the roasted potatoes replace the chips since they are
both a source of carbohydrates. My healthy option is approximately 690 calories while
the deep-fried fish and chips is approximately 1000 calories. As you can see my healthy
alternative is way lower in calories and way healthier

4. Are my snack and meal options well balanced? Why? Why not?
Yes, my meal option is well balanced because it has more than one required category
from the Australian dietary guidelines for adolescents and has both protein and
carbohydrates which are essential in the daily menu of a teenager