Easy Recipes to Boost Your Energy

Sometimes we forget that the reason for eating is to supply our bodies with energy. But since not all foods are equal, it’s important to choose high-fiber, high-protein, nutrient-rich foods to keep your energy levels up all day, without the energy crash that comes from eating too much sugar or empty carbs.

Foods that are high in soluble fiber, such as oatmeal and oat bran, are especially good at providing long-lasting energy. Citrus fruits and other brightly colored fruits and vegetables are good sources of Vitamin C. Good sources or iron include beef, poultry, fish, greens, peas, nuts, and dried fruits.

The following recipes are energy superstars. They’re made with simple ingredients, and they’re easy to make if you have a hectic lifestyle and are not necessarily a gourmet chef.

[toggle title=”Easy Berry Smoothie”]

  • 1 cup Soymilk or Almond Milk
  • 1/2 cup Frozen Berries (any combination)

Do not thaw berries. In a blender, combine milk and frozen berries. Blend until smooth.[/toggle]
[toggle title=”Power Muffins”]

  • 3/4 cup Whole Wheat Flour
  • 3/4 cup Oat Bran
  • 1/2 cup Brown Sugar or Raw Turbinado Sugar
  • 1 tsp Baking Powder
  • 1 tsp Cinnamon
  • 1/2 tsp Baking Soda
  • 1/3 cup Applesauce
  • 1 Egg
  • 1/2 cup Soymilk or Almond Milk
  • 2 tbsp Light Olive Oil
  • 1/2 tsp Vanilla
  • 1/2 cup Raisins
  • 1/2 cup Walnuts, Chopped

Preheat oven to 400°.

In a large bowl, mix together the whole wheat flour, oat bran, brown sugar, baking powder, cinnamon, and baking soda.

In a separate bowl, lightly beat the egg. Add the milk, olive oil, and vanilla.

Pour liquid mixture over dry ingredients and stir until moistened. Fold in raisins and chopped walnuts.

Line muffin tin with paper cups. Fill each cup 2/3 full. Bake at 400° for 18-20 minutes.

Makes 10-12 muffins.[/toggle]
[toggle title=”Zesty Chili”]

  • 1 lb Round Steak (cut into bite-sized pieces)
  • 1 Small Onion, Diced
  • 1 Green Pepper, Diced
  • 1 Clove Garlic, Diced
  • 2 cups Water
  • 1 Beef Bouillon Cube
  • 1 16oz Can Black or Green Soybeans, Drained and Rinsed
  • 1 16oz Can Diced Tomatoes with Juice
  • 1 6oz Can Tomato Paste
  • 1 Small Can Green Chili Peppers
  • 1 tsp Chili Powder
  • Red Pepper to Taste

Brown round steak in heavy skillet. Add onion, green pepper, and garlic. Cook until vegetables are softened. Add water, bouillon, soybeans, tomatoes, tomato paste, chili peppers, and chili powder. Simmer, stirring occasionally, until steak is tender – about 1 1/2 hours.

Serves 8[/toggle]
[toggle title=”Grilled Chicken Salad”]
For the vinaigrette:

  • 2 tbsp Finely Chopped Shallots
  • 1 Clove Finely Chopped Garlic
  • 1/3 cup Cranberry Juice
  • 3 tbsp Rice Wine Vinegar or Apple Cider Vinegar
  • 2 tsp Honey
  • 2 tbsp Extra Virgin Olive Oil

Whisk all ingredients together in a small bowl until blended.

For the chicken salad:

  • 1 lb Bonless Skinless Chicken Breasts
  • 2 tbsp Extra Virgin Olive Oil
  • 1/4 tsp Salt
  • Red Pepper to Taste
  • 8 cups Mixed Greens
  • 2 Carrots, Thinly Sliced

Preheat broiler. Whisk together olive oil, salt, and red pepper. Brush over chicken breasts. Grill chicken just until cooked through.

In large bowl, toss greens with half the vinaigrette. Slice the chicken breasts into thin strips an arrange over greens. Arrange carrot slices around chicken. Drizzle remaining vinaigrette over top.

Serves 4
[toggle title=”Shrimp Pasta”]

  • 1 lb Whole Wheat Pasta
  • 1/2 cup Diced Green Pepper
  • 1/2 cup Diced Red Pepper
  • 1/2 cup Diced Yellow Pepper
  • 1/2 cup Diced Onion
  • 4 tbsp Extra Virgin Olive Oil
  • 1 tsp Old Bay Seasoning
  • 1 tsp Cilantro
  • 1 tsp Worcestershire Sauce
  • 1 lb Shrimp, Shelled and Deveined

Cook pasta according to package directions. While pasta is cooking, sauté peppers and onion in olive oil in large skillet until vegetables are soft. Add seasonings and shrimp. Continue sautéing until shrimp is cooked through. Toss pasta and shrimp mixture together. Serve immediately.

Serves 4[/toggle]
[toggle title=”Flank Steak and Mashed Sweet Potatoes”]

  • 2 lbs Sweet Potatoes (about 6 medium)
  • 1 tsp Salt
  • 1 lb Flank Steak
  • 2 tbsp Prepared Horseradish

For the potatoes:
Wash sweet potatoes but do not pare. Heat enough water to cover sweet potatoes. Add salt and potatoes. Bring the water to a boil. Cover and reduce heat. Cook 30-35 minutes or until tender. Remove potatoes from the water. Peel off skins and mash.

For the steak:
Preheat broiler. Place steak on broiler pan and broil about 10 minutes, turning once, or until meat thermometer inserted in center registers 140°. Remove from broiler. Spread horseradish on top and place under broiler for an additional minute. Let stand 10 minutes on cutting board. Thinly slice across the grain.

Serves 4

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