High Energy Recipes and Ideas

/High Energy Recipes and Ideas
High Energy Recipes and Ideas 2018-06-28T23:24:22+00:00

Shake Recipes

Add Water or Greek yogurt as your liquids to each shake. Based on your preference and texture.

Protein Power Up Shake

  • 2 handfuls of Spring Greens Salad

  • 1 Avocado

  • 1 Cup Raspberries

  • 1 Orange

  • 1 Cup mangos

  • 1/8 of Cashews

Blend all till Smooth, and Enjoy!

Green Shake

Carrot and Apple Shake

  • 2 Carrots

  • 1 Apple

  • 1/2 Lemon Juice

  • 1 Handful Ice cubes

Directions

  1. Chop up Carrots set aside

  2. Sliced Apples into 4’s set aside

  3. Cut and Squeeze Lemon Juice set aside

  4. Get ice cubes

  5. Add ice to blender.

  6. Add all veggies, blend until smooth.

carrots

Rise & Shine Shake

  • 1-2 Handfuls Spinach

  • 1 Avocado

  • 1 Cup Strawberries

  • 1 Cup Mango

  • 1/4 Cup Goji Berries

Blend all ingredients in a blender or juicer till smooth texture.

rise and shine recipe pic

Peach Pick Me Up Shake

  • 2 handfuls of Spring Greens

  • 1 bannana

  • 1 peach

  • 1 Cup honeydew melon

  • 1 cup blackberries

  • Water (add to you liking)

peach pick me up

Soup Recipes

Tomato Watermelon Gazpacho

  • 1/4 Small seedless red watermelon (peeled and cut into chunks)
  • 2-3 large red beefsteak tomatoes (cut into chunks)
  • 1 organic cucumber ( cut into chuncks0
  • 1/4 bunch parsley (cleaned and chopped)
  • 1/4 Cilantro (cleaned and chopped)
  • 1/2 jalapeno (seeded and cut into chunks)
  • 1/2 qt. tomato juice
  • 4 shakes hot sauce
  • 1 1/2 Tbsp Sherry vinegar
  • Lime Juice from 1/2 Lime
  • 1/2 diced Avocado (optional makes it creamy)
  • Salt and Lightly Ground Pepper

Directions

  1. Combined all the cut ingredients into a large glass bowl. Pour all the liquids over, and season with the salt and pepper. Allow the mixture to marinate for a couple of hours, then add to your blender or pot. When all ingredients are soft (pot) or smooth (blender), pour into a bowl and enjoy!

tomato soup

Alkalising Raw Soup: Highly Energizing

  • 1 Avocado
  • 2 Spring Onions
  • 1/2 Red or Green Peppers
  • 1 Cucumber
  • 2 handfuls Spinach
  • 1/2 Garlic Cloves
  • 100ml of light veggie broth
  • Juice of 1 Lime or Lemon
  • Optional: Coriander, Parsley, Cumin

Directions

  1. Blend the Avocado and Broth to make a light paste.
  2. Add in all other ingredients, and use hand blender till all is smooth.

energy green soup

Pumpkin Soup 

  • 1 Tbsp Olive Oil

  • 2 Cups chopped onions

  • 2 tsp whole wheat flour

  • 4 Cups nonfat, reduced sodium vegetable broth

  • 3 Cups plain pumpkin puree

  • 1/2  tsp minced garlic

  • 1/2 Can black beans

  • 1/2 tsp ground cumin

  • 1/4 tsp salt

  • 1/4 tsp ground white pepper

  • Dusting of grated nutmeg

Directions

  1. Caramelize the onions in olive oil over medium heat.

  2. Sprinkle in the flour then cook. stirring, 2 mins. or until mix is slightly thickened. Add the broth, whisking, then pour in the pumpkin,garlic,cumin,salt,and pepper. Bring the soup to a simmer, whisking occasionally and cook for 15 mins keep stirring soup add in beans and cook for 15 mins more.

Pumpkin Soup

Ginger Pea & brown Rice Soup

  • 2 Cups frozen peas ( do not thaw out)

  • 1 1/2 low-sodium vegetable broth

  • 1 Tbsp green Onions

  • 1 tsp miso paste

  • 1 1/2 tsp ginger, coarsely chopped

  • 10 basil leaves, coarsely chopped

  • 1/2 Cup cooked brown rice

Directions

  1. Heat peas in the broth over medium heat. Cover and bring to a boil, about 10 mins.

  2. Add all other ingredients except the rice. Heat for one min. then remove pot from heat.

  3. Allow to completely cool, then carefully pour mixture into a blender and blend up till smooth. Add on top of rice or eat separately if you would like to.

ginger pea soup

Snacks for Energy

Peanut Butter Balls

  • 2 cups of old fashioned rolled oats

  • ½ cup of ground flax seed

  • 1 tablespoon of black chia seeds

  • 1 teaspoon of cinnamon

  • ½ cup of raw honey

  • ½ cup of peanut butter

  • 1 teaspoon of vanilla extract

  • 1 scoop Vanilla Whey Protein Powder

  • ½ cup of dark chocolate chips

Directions

  1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor.

  2. Pulse until ingredients are blended. (about 7-9 times)

  3. Add mixture to a large bowl, add in chocolate chip. Stir to combine.

  4. Form energy bite mixture into 1″ balls and place on parchment paper lined baking sheet.

  5. Cover and place in refrigerator for 2 hours

energy balls

Energy Bars

  • 1 heaping cup packed (~220 g) dates, pitted (deglet noor or medjool)*

  • 1/4 cup (84 g) maple syrup or agave nectar (or honey if not vegan)

  • 1/4 cup (64 g) creamy salted natural peanut butter or almond butter

  • 1 cup (112 g) roasted unsalted almonds, loosely chopped (see instructions for roasting nuts)

  • 1 1/2 cups (135 g) rolled oats (gluten-free for GF eaters)

  • optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.

Directions

  1. Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency. (Mine rolled into a ball.)

  2. Optional step: Toast your oats (and almonds if raw) in a 350-degree F (176 C) oven for 10-15 minutes or until slightly golden brown. Otherwise, leave them raw – I prefer the toasted flavor.

  3. Place oats, almonds and dates in a large mixing bowl – set aside.

  4. Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.

  5. Once thoroughly mixed, transfer to an 8×8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars.)

  6. Press down firmly until uniformly flattened – I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.

  7. Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.

  8. Remove bars from pan and chop into 10 even bars (or 9 squares). Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn’t necessary.

energy bars

Hummus and Veggies 

  • 1-2 Garlic Cloves
  • 1/2 Cup Lemon juice
  • 2 Tbsp Olive Oil
  • 1/4 Cup Water
  • 1 Can Chickpeas
  • Dash of Salt and Pepper (for taste)
  • Any veggies (sliced and plated)

Directions

  1. In your blender add the can of Chickpeas. then add in all liquids blend till smooth. Add in the Garlic and salt and pepper. Serve with the veggies. Enjoy!

hummus and veggies

Plain Greek Yogurt with Berries 

  • Plain Greek yogurt or Flavored
  • 1/3 Cup Strawberries Sliced up
  • 1/3 Cup Blueberries Sliced up
  • 2 Sprinkles Nuts Grounded (Optional)
  • Bananas Sliced up

Directions

  1. Put Greek Yogurt into a bowl.
  2. Add all sliced up fruits and nuts.
  3. Get your spoon and enjoy.

yogurt greek

Energy Meals Ideas

Pick One from each set to make a plate: Bake in oven, or Steam, is Best rule of thumb when making your meals in the kitchen.

Meats

  • 4-6 oz. Grilled Chicken Breast

  • 4-6 oz. Lean Beef

  • 10 pieces Shrimp

Veggies 

  • 1  Medium White Baked Potato

  • 1 Medium Yam

  • 1 Cup mixed veggies

  • Garden Salad

  • Greek Salad

Sides 

  • 1 Cup Brown Rice

  • 1 Cup Quinoa

  • 1/2 Cup Starch

  • Eggs or Egg Whites

  • Beans or Lentils

Grilled chicken breast dinner

Grilled chicken Breast Dinner

meal3

Omelet and Beans Dinner with Salad

meals1

Sweet Potato with Beans

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