Replace Your Cup of Coffee with These Energy-Boosting Recipes
Banana-Almond Energy Bars
Almonds have high amounts of fiber, protein, and healthy fats; bananas are a wonderful source of potassium. Get your fill of both hearty ingredients with these bars that will keep you satisfied.
Chocolate and Mango Yogurt
Barbecue Spice Roasted Chickpeas
Looking for a savory, crispy, energy-boosting snack? Skip the greasy chips and proecessed snacks and munch on a handful of these roasted chickpeas to fill you up. Try experimenting with different seasonings to find your favorite flavor combos.
Orzo-Chicken Salad with Avocado-Lime Dressing
When it comes to pasta, it's OK to indulge. "The carbohydrate-rich food increases seratonin levels, which helps lower stress," says Angela Lemond, RDN, a spokesperson for the Academy of Nutrition and Dietetics. We chose whole wheat orzo pasta as the base for this scrumptious veggie-chicken salad.
Walnut Butter Fruit Bites
Apricots, dates, and cereal flakes combined with your choice of walnut butter or cashew butter create a great balance of fiber and complex carbohydrates. Store in the refrigerator to enjoy all week.
Eggs and Canadian Bacon in Pita Pockets
Whether they're poached, scrambled, or sunny-side-up, eggs are little powerhouses of nutrition that contain loads of protien. Scoop some into whole wheat pita rounds along with avocado and lean Canadian bacon for a satisfying start to your day.
No-Bake Energy Poppers
Nuts, dried fruit, rolled oats, and shredded coconut fill these bite-size snacksfor a combo that gives your body a slow-burning fuel to keep you going all day.
Combat junk-food cravings with a healthy helping of homemade muesli. Starring oats, almonds, and flaxseeds, this cinnamon-coated snack contains magnesium and omega-3 oils, which help lift your mood and nourish your nervous system. Toss in banana chips or raisins for natural sweetness.
Avocado, Prosciutto, and Egg Sandwiches
"Individuals who start their day with a balanced breakfast tend to have reduced appetites compared to those who skip their morning fuel," says Jennifer McDaniel, RDN, a spokesperson for the Academy of Nutrition and Dietetics. That's why we fill up on the works: hearty whole grain bread, protein-packed eggs, and healthy slices of avocado.
Shrimp Ceviche Tostada with Fennel and Grapefruit
Sweet, snappy, and a little bit spicy, these shrimp tostadas are loaded with energy-boosting ingredients. Pile on lettuce and pink grapefruit, then add chopped onions and hot red chile peppers (high in capsaicin) to kick up immunity and metabolism.
Quinoa Salad with Squash and Mint
The trendy "grain" quinoa -- a complete protein that's rich in B vitamins and fiber -- makes a delicious base for this garlicky, squash-studded salad. Toss in a handful of fresh mint leaves to make it instantly energizing.
Quinoa: A Meatless Complete Protein
Fluffy quinoa is a healthy and delicious addition to any dish. Learn how to pop it to perfection with our tips and tricks from the Better Homes and Gardens Test Kitchen.
Peppered Kale Chips
Kale is all the rage these days. And why wouldn't it be? After all, it's brimming with calcium and vitamins E and K -- all of which boost energy and overall health. A sprinkling of salt and pepper enhances its leafy-green goodness in this crunchy chip recipe.
Banana Pancakes with Chocolate Bits and Raspberries
Start your day on a happy note with a plate of fresh banana pancakes. Ruby-red raspberries and chopped dark chocolate -- both rich in antioxidants -- give them a fantastic facelift. Just be sure to watch your portions, says Angela Lemond, RDN, a spokesperson for the Academy of Nutrition and Dietetics. "All you need is about 1.5 ounces of chocolate to receive the mood-boosting benefits."
Put a little extra pep in your step with an espresso-infused smoothie recipe. Ours blends the caffeine-filled favorite with potassium-rich bananas and a bit of honey for a drink that's sure to perk you up.
Coconut-Chia Oat Squares
Shredded coconut and golden chia seeds make best friends in this energy-boosting snack. Rich in fiber, the sweet and crunchy combo -- tied together with a spoonful of honey -- will help you feel fuller longer.
Blackberry Salad with Creamy Feta
From vitamin C to vitamin K, blackberries contain a boatload of good-for-you nutrients that keep your brain alert and your nervous system healthy. Pair them with crumbly feta, pink pickled onions, and a drizzling of olive oil for a knock-your-socks-off salad.
Strawberry Greek Frozen Yogurt
Summer's favorite berry makes an undeniably sweet appearance in this protein-packed Greek frozen yogurt. Not only are strawberries brimming with antioxidants, but they also contain manganese, which helps boost your energy and wake you up.
When it comes to high-energy foods, "select foods in their whole and natural form," recommends Jennifer McDaniel, RDN, a spokesperson for the Academy of Nutrition and Dietetics. This Italian-inspired caprese salad features a bowlful of fresh farmer's market finds, including cherry tomatoes, chopped cucumber, and more.
Warm Sweet Potato and Kumat Salad with Salmon and Walnuts
Fork-tender salmon is a great source of omega-3 oils, which help boost brain function and encourage a healthy heart. Pair it with energy-boosting walnuts, fresh orange slices, and a sweet potato salad.
Big on zip and zing? Try our Asian-inspired chopped chicken salad. Made with crunchy peanuts, fresh ginger, and crisp green onions, it provides you with fiber and mood-boosting benefits.
Barbecue-Spice Roasted Chickpeas
Beat the afternoon slump with a savory handful of crisp roasted chickpeas. The iron-filled bean not only boosts energy but metabolism, too! We bake ours in a mix of garlic, chili powder, and smoky barbecue spice.
Grilled Halibut Sarandeado
Halibut is a healthy, nutrient-rich fish that eases stress, balances mood, and raises energy. We slather each fillet with fresh lemon juice and a bit of Worcestershire, then toss them on the grill for a meal with fewer than 200 calories.
There's something invigorating about citrus, but pair it with fragrant rosemary and it's instantly energizing. Both filled with B vitamins, the tuna-topping duo helps boost immunity and metabolism.