Living Recipes Thinking Vegan

5 Energy Boosting Recipes

22nd April 2020

What we eat has a big impact on our mood, well-being and energy levels, so we’ve rounded up out top 5 energy boosting recipes to take you through the day. Start with energy boosting eggs or oats, tuck into a nutrient rich smart salad for lunch and feast on ancient grains or kale rich noodles for dinner.

Oily Fish: The Smart Salad

Smart Salad

This recipe provides all your daily requirements for peak brain function. Oily fish provides DHA and B12, whilst beans, dandelion leaves and parsley are packed full of folate – a vitamin proven to help improve memory and concentration. British grown tomatoes contain powerful, neuro-protecting antioxidants which come from their natural red colouring. Eaten together, this is a fresh, delicious and easy way to make salad, with lots of vibrant antioxidants to protect your body and mind.

  • Serves 21
  • 15 minutes

Ingredients:

– 1 tin sardines 
– 1 tin organic mixed beans
– 2 spring onions
– 20 cherry tomatoes
– 40g parsley
– 100g dandelion greens
– 2 tbsp capers
– 2 tbsp apple cider vinegar

Method:

1. Finely chop the spring onion and place in a bowl with the cider vinegar and capers. Leave to marinate for 5 mins.
2. Slice the tomatoes in half, drain off and rinse the beans.
3. Finely chop the parsley and add these to the spring onions with the sardines and a tbsp of their oil.
4. Toss together to combine. Season and serve.

Ancient Grains: Warm Spelt Salad with Roasted Fennel and Butternut Squash

Spelt salad

Whole or ancient grains like spelt are a fantastic source of energy as they take longer to digest and reduce spikes in blood sugar levels. They’re also said to help proper brain function and reduce stress. This hearty grain salad is made with Somerset-grown spelt grain from Sharpham Park.

  • Serves 4
  • 45 minutes 
  • Vegetarian, vegan, dairy free

Ingredients:

– 250g spelt grain
– 1 organic butternut squash
– 1 organic fennel
– 1 organic red onion
– 100ml olive oil
– 50ml sherry vinegar
– 1tbsp Dijon mustard
– 1tsp chilli flakes
– Salt and pepper

Method:

1. Preheat oven to 180°C. Put a pan of salted water on to boil with a tablespoon of stock powder.
2. Cut the butternut squash in half widthways, then cut each half lengthways into 1cm wide strips.
3. Trim the top of the fennel and remove the root end, then slice lengthways.
4. Cut the onion in half, without removing the skin, then cut each half into 4 wedges.
5. Put the fennel, squash and onion into a roasting tin. Add olive oil, salt and chilli flakes, shake around, then roast for 30 minutes.
6. Pour the spelt grain into the pan of boiling water and cook on a medium heat for 30 minutes, it will still have bite when cooked.
7. Drain the spelt and dress with the mustard, oil and vinegar. Adding salt and pepper to taste.
8. When the veg is cooked and caramelised, take out of the oven. Remove the skins from the onions and and break the petals apart.
9. Combine the roasted vegetables with the spelt, taste and season, then serve.

Eggs – Turkish Eggs

Turkish Eggs

Eggs are packed with protein and vitamins, making them a fantastic way to start your day. This beautifully simple dish is a breakfast staple all over Turkey – garlic and olive oil infused yoghurt, whipped up to form a pillowy soft base for runny eggs and punchy paprika butter. Serve with a hunk of toasted sourdough or warm pitta bread.

  • Serves 2
  • 20 minutes
  • Vegetarian, gluten free

Ingredients: 

– 180g yoghurt
– 50g butter
– 4 eggs, fresher the better
– 1 red chilli, finely chopped
– 1 small garlic clove, crushed
– 3 tbsp olive oil
– 1/2 tsp paprika
– 1/2 cap white wine vinegar

Method:

1. Add the yoghurt, garlic and 1 tbsp olive oil to a mixing bowl. Using an electric whisk, whip up the yoghurt for 10 seconds until fluffy. If using a hand whisk, whip vigorously for 1 minute. Set aside.
2. In a small saucepan, melt the butter and let it bubble gently until it turns into a nutty brown colour. Take off the heat then add the chilli, paprika and the remaining 2 tbsp of olive oil.
3. Bring a large pan of unsalted water to the boil. Add the white wine vinegar and turn the heat down to just a slight simmer. Crack one egg into a cup or mug. Create a vortex in the pan by stirring the water with a spoon in a circular motion. Gently add the egg in one smooth motion. Repeat with the rest of the eggs. A very soft egg will take 2 minutes, a firmer one will take 4 minutes. It does depend on the size of the egg and the temperature (if they’re stored in the fridge they will take longer.) Scoop the eggs out one at a time and drain on kitchen paper.
4. Spoon yoghurt onto a plates, carefully place two poached eggs on top and drizzle with the red chilli butter.

Oats & Nuts: Spiced Porridge with Maple-Glazed Pears

spiced porridge

Oats are known for being a great source of slow release energy, keeping you fuller for longer and energised throughout your morning. This spiced porridge is topped with hazelnuts which are rich in magnesium, thought to help reduce anxiety and calm the mind.

  • Serves 2
  • 30 minutes
  • Vegetarian, gluten free 

Ingredients: 

– 100g organic porridge oats
– 500ml organic oat milk
– 2 pears, cut lengthways into quarters
– 1 tsp cinnamon
– 1 tsp brown sugar
– 1/2 tsp ground ginger
– 1/2 tsp salt
– 10g butter
– 1 tbsp maple syrup
– 30g organic hazelnuts

Method:

1. Add the oats, oat milk, salt, sugar, cinnamon and ginger to a saucepan and gently simmer for 5-10 minutes, until the porridge thickens.
2. Put a frying pan on to a medium heat and add the butter and pears. Turn the pears to brown on both sides, then add the maple syrup and cook for 1 more minute, until they are golden.
3. Remove the pears from the pan and add the hazelnuts to lightly brown in the butter.
4. Transfer the porridge to a bowl and top with the glazed pears and toasted hazelnuts.

Leafy Green Veg: Anna Jones’ Turmeric And Kale Miso Ramen

Turmeric and Miso Ramen

Leafy green vegetables such as spinach and kale are excellent sources of energy boosting nutrients, while miso is a good  source of vitamins and gut friendly bacteria.  “Making ramen at home means you can tailor it to your tastes. For me, that means toothsome noodles, fresh greens still with some colour and bite, the pleasing soft texture of tofu – a comforting, but flavourful broth centred around almond milk, spiked with miso and turmeric”, says Anna Jones

  • Serves 4
  • 30 minutes 
  • Vegetarian, vegan, dairy free

Ingredients:

– 1 teaspoon turmeric
– 4 heaped tbsp white miso
– 1 litre Rude Health Organic Almond Drink
– 200g firm tofu, pressed to remove excess moisture then cut into cubes
– Soy sauce
– Groundnut oil
– 150g kale, washed, pulled from its stalks and torn into bite-sized pieces
– 250g thin brown rice noodles
– 4 spring onions (optional)
– 1 fresh red chilli (optional)
– a few sprigs of fresh coriander (optional)
– 1 lime (optional)

Method:

1. Mix the turmeric, miso and 1 tablespoon of Rude Health Almond Drink to form a golden paste. Put 1 tablespoon of the paste into a bowl, add the tofu and a good dash of soy sauce and toss to coat, leave to sit for 5 minutes.
2. Pour a tablespoon of oil into a pan and stir-fry the kale until it’s crisp around the edges and has softened a little. Season with a good pinch of salt and scoop from the pan into a bowl.
3. Put the pan back on the heat, add a little more oil and fry the tofu until golden. 
4. Cook the noodles in boiling water according to their packet instructions, drain and divide between four serving bowls.
5. While the noodles are cooking, gently heat the almond milk in a large saucepan until just about to come to the boil then take it off the heat and stir in the remaining turmeric miso paste. 
6. Ladle the broth over the noodles and top the bowls with the crispy kale and tofu. If you like, finish with finely sliced spring onions, fresh or dried red chilli, coriander or a squeeze of lime for an extra layer of flavour. 

Recipe courtesy of Anna Jones and Rude Health

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