Try These 3 Savory Recipes to Boost Your Energy

How many processed foods have you eaten today out of a can or package?  

You don’t need to cut every processed food out of your diet, but processed foods shouldn’t make up the bulk of your meals. There’s a link between nutrition and fatigue. If you’ve been feeling exhausted recently, you may benefit from taking a moment to examine your diet.  

Your body is like a sports car that needs the best type of fuel to run efficiently—except your body doesn’t run on premium gasoline—it runs on fruits, vegetables, meat, fish, spices, and quality supplements. If your car needs premium fuel, you wouldn’t fill it with cheap gasoline. So why fuel your body with anything other than the best? 

Just because you want to eat healthily doesn’t mean you have to eat blandly. We’ve prepared three mouth-watering and nutritious recipes filled with foods that help fight fatigue.  

1. Curried Sweet Potato, Carrot, and Ginger Soup  

This soup recipe contains an incredible mixture of nutrients to help you ward off fatigue. Both sweet potato and carrots contain beta-carotene, which your body converts to vitamin A.

The key spice in this recipe, curry powder, contains the potent anti-inflammatory turmeric. Ginger also has powerful anti-inflammatory benefits thanks to the active ingredient gingerol.

To make this recipe a complete meal, cook it together with a protein source like a low-sodium natural chicken sausage,  a 3-ounce serving of grass-fed organic meat or lentils.

Recipe Nutrition Highlights

Beta carotene acts as an antioxidant, supports your eye health, and reduces your risk of developing various diseases like cancer. (1)

Turmeric contains the active ingredient curcumin. Research shows curcumin can improve your joint health as well as decrease inflammation in your body. (2)

Ginger’s active ingredient, gingerol, may reduce inflammation and improve your body composition. (3)

Servings: 3  

Ingredients

  • 2 teaspoons of coconut oil
  • ½ cup of green onions
  • 3 cups of diced sweet potato
  • 1 ½ cups of carrots
  • 1 ½ tablespoon of ginger
  • 1 tablespoon of curry powder
  • 3 cups of vegetable stock

Step 1: Heat the coconut oil over medium heat. When it melts, add the green onions and sauté until tender.  

Step 2: Add the potato, carrots, ginger, and curry powder. Cook for two minutes and add the vegetable stock.  

Step 3: Bring the soup to a boil and simmer for about 25 minutes. Add the salt.  

Step 4: Let the soup cool to room temperature and blend in a food processor.  

Step 5: Reheat and serve.

2. Turmeric Quinoa Bowls

These turmeric quinoa bowls contain plenty of healthy ingredients to support your energy levels. If you want to maximize the health benefits, you can increase the amount of kale you add to the bowls.    

Kale is one of the most nutrient-dense foods you can consume. A cup of kale contains more than 100% of your daily amount of vitamin A, vitamin K, and vitamin C.  

Quinoa is another great food to include in your diet regularly. Quinoa is one of the only grains to provide a full spectrum of amino acids.  

Complete this meal by adding in some organic spinach, pasture-raised eggs or a serving of all-natural chicken.

Recipe Nutrition Highlights

The healthy monounsaturated fats in avocado support weight loss and your cardiovascular health. (4)

Kale contains high amounts of vitamin C, which acts as an antioxidant and supports energy metabolism. (5)

Servings: 4  

Ingredients  

  • 4 large potatoes
  • 1 can of chickpeas (15oz)
  • 2 teaspoons of turmeric
  • 1 teaspoon of paprika
  • 1 tablespoon coconut oil
  • 1/3 cup of quinoa (uncooked)
  • 1 cup of kale
  • ½ tablespoon of olive oil
  • 1 avocado
  • Salt and pepper to taste

Step 1: Preheat your oven to 350 degrees Fahrenheit.  

Step 2: Cut the potatoes into strips and put them on a baking sheet. Drizzle with coconut oil and sprinkle one teaspoon of turmeric.  

Step 3: Roast the potatoes for five minutes and drain the can of chickpeas.  

Step 4: Roast the chickpeas and potato for about 25 minutes.  

Step 5: Cook the quinoa with a 2:1 ratio of water to quinoa. If you use 1/3 cup of quinoa, use about 2/3 a cup of water. Add a teaspoon of turmeric as well as salt and pepper when cooked. Mix well.  

Step 6: Wash the kale and cover with olive oil.  

Step 7: Divide the quinoa and potatoes between four bowls. Add kale and avocado to each.  

3. Salmon with Sesame and Ginger Root

Salmon is one of the best foods you can add to a healthy diet. Not only is it high in protein, but it’s also high in the omega 3 fatty acids DHA and EPA.  

This recipe also contains olive oil, which is an excellent source of vitamin E and healthy monounsaturated fats. Your body uses vitamin E as an antioxidant and for many biological functions like creating red blood cells.  

Recipe Nutrition Highlights

DHA has anti-inflammatory benefits that may increase muscle recovery and reduce your risk of developing cancer. (6)

EPA can support your mental health and reduce neuro-inflammation. (6)

Vitamin E may be able to reduce your risk of developing cancer and prolong aging. (7)

Servings: 4

Ingredients  

  • 1 pound of salmon fillets
  • ¼ cup olive oil
  • 2 tablespoons of sesame oil
  • 2 tablespoons rice vinegar
  • 1 ½ tablespoons Worcestershire sauce
  • 2 grated cloves of garlic

For glaze:  

  • ¼ cup apple cider vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon Worcestershire sauce
  • ½ teaspoon grated ginger
  • ½ teaspoon sesame seeds

Step 1: Prepare a baking sheet with aluminum foil and preheat your oven to 450 degrees Fahrenheit.  

Step 2: In a large bowl, combine olive oil, sesame oil, Worcestershire sauce, garlic, ginger, and rice vinegar. Whisk until combined.  

Step 3: Marinate the salmon in the mixture for 30 minutes.  

Step 4: Sprinkle salmon with salt and pepper and bake on the lowest rack for about 15-20 minutes.  

Step 5: Combine vinegar, sesame oil, Worcestershire sauce, ginger, and sesame seeds together to make the glaze.  


Quick Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All readers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Sources


1. Johnson EJ. The role of carotenoids in human health. Nutr Clin Care. 2002;5(2):56-65. 

 

2. Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717-29. 

 

3. Mashhadi NS, Ghiasvand R, Hariri M, et al. Effect of ginger and cinnamon intake on oxidative stress and exercise performance and body composition in Iranian female athletes. Int J Prev Med. 2013;4(Suppl 1):S31-5. 

 

4. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. 

 

5. Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-28. 

 

6. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. 

 

7. Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin e in human health and some diseases. Sultan Qaboos Univ Med J. 2014;14(2):e157-65. 

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