Ditch caffeine-loaded concoctions for these healthy, energising recipes
When we feel tired or run down, the lure of a superficial caffeine boost can prove all too tempting. But you can harvest energy in a healthier and more long-term way by eating the right foods.
Author Julie Maree Wood shares four mouth-watering recipes from her book The 4 Week Energy Diet (ABC Books, $29.99).
Serves 4
1 Lebanese cucumber, cut into fine matchsticks
1 carrot, cut into fine matchsticks
1⁄2 tablespoon mirin 4 sheets nori seaweed
2 cups (370g) cooked Brown Rice
50g snow pea shoots, chopped
1⁄2 avocado, thinly sliced
200g shredded cooked chicken or 1⁄4 block (75g) firm tofu, cut into matchsticks
Wasabi, to serve (optional)
Tamari, to serve (optional)
Marinate the cucumber and carrot in the mirin for 5 minutes, then drain. Place one nori sheet, shiny side down, on a bamboo sushi mat.
Use a spatula to spread 1⁄2 cup rice over the nori sheet leaving a 3cm space at each end, to allow it to seal when you roll it up. Press the rice down firmly with the spatula.
Fill one strip along the centre of the rice with the carrot, cucumber, snow pea shoots, avocado and chicken or tofu.
Use the mat to firmly roll up and form a sushi or nori roll. Repeat to make 4 rolls. Place the sushi seam side down, to prevent it opening, and cut with a very sharp, wet knife.
Serve with wasabi and tamari, if desired.
Serves 2
1 cup (200g) quinoa
11⁄2 cups (375ml) water
11⁄2 cups (375ml)
unsweetened apple and
blackcurrant juice
1⁄4 teaspoon ground
cinnamon
1 banana, sliced
2 tablespoons diced dried
apricots
Place the quinoa, water and juice in a saucepan on medium heat. Slowly bring to the boil, stirring constantly, then reduce the heat to low. Simmer, stirring occasionally, for at least 10–15 minutes, or until all the liquid is absorbed and the quinoa looks translucent (the germ ring will be visible around each grain).
Add the cinnamon to the pan and combine well. Serve with the banana and apricots on top.
These sweet little balls are packed with flavour and nutrition. If you are looking for a hit that won’t break your diet, this is the one. These are packed with good fats and energy.
Makes: 30 balls
1 cup (90g) desiccated coconut
1 cup (100g) almond meal
2 tablespoons roughly chopped sunflower seeds
1 tablespoon roughly chopped pepitas
1 tablespoon barley malt syrup
or 1 tablespoon pure maple syrup
3 teaspoons tahini
1 tablespoon boiling water
1⁄2 teaspoon vanilla extract
1⁄4 cup (40g) sesame seeds
Mix together the coconut, almond meal, sunflower seeds, pepitas, barley malt or maple syrup, tahini, water and vanilla. Place the mixture in the fridge for an hour to set.
Remove from the fridge and roll teaspoons of the mixture into balls. Coat the balls in the sesame seeds and place back in the fridge to harden.
Another recipe jam-packed with vegetables and nutrition. If you are cooking this in Phase I, use wheat-free lasagne (sometimes labeled gluten-free lasagne in supermarkets and health food shops).
Serves 6
1 teaspoon extra virgin olive oil
1 onion, finely chopped
4 cloves garlic, crushed
3 cups (400g) diced mixed vegetables such as carrot, cauliflower, broccoli, zucchini or pumpkin
1 teaspoon dried or 1 tablespoon fresh thyme
1 teaspoon dried or 1 tablespoon fresh oregano
1⁄2 teaspoon paprika
2 tablespoons chopped curly parsley
3 x 400g tins diced tomatoes
2 tablespoons low-salt tomato paste
1 tablespoon chopped basil
1 sweet potato, thinly sliced lengthwise
400g instant lasagne sheets
11⁄2 cups dry breadcrumbs
1⁄2 cup (80g) roughly chopped almonds
Heat the oil in a large saucepan on medium heat, add the onion and garlic and fry for 2–3 minutes. Stir in the mixed vegetables, thyme, oregano, paprika and parsley and fry for another minute or so.
Add the tomatoes, tomato paste and basil, stir and bring to the boil. Reduce the heat to low, cover and simmer, stirring occasionally, for 20 minutes. Remove the lid, stir in the basil and continue to simmer for 10 minutes, stirring occasionally.
Meanwhile, steam the sweet potato for 3–4 minutes, or until just beginning to soften. Carefully remove from the steamer and set aside.
Set the oven to 180°C.
Spread a thin layer of the vegetable tomato sauce over the base of a 26 x 35cm rectangular ovenproof dish. Cover with a layer of lasagne sheets, then add a layer of steamed sweet potato.
Repeat layering until all the vegetable tomato sauce and steamed sweet potato is used. It doesn’t matter if the last layer is sweet potato or vegetables. Sprinkle the breadcrumbs and almonds over the top. Bake for 45 minutes, or until golden brown.
Recipes courtesy of The 4 Week Energy Diet (ABC Books, $29.99) by Julie Maree Wood.