Fatigue Fighting Foods with Recipes

I have taken some awesome foods from a fellow blogger, skinnymom, to share with you and help you curb any sluggish feelings you may have.  This blogger used these fatigue fighting foods to help kick her coffee addiction.  Who doesn’t feel the need for caffeine? What I’ve decided to do is take her blog one step further.  I’m going to share with you here fatigue fighting foods and give you a way to incorporate them into your diet!

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THE FOODS

1. Spinach: high in iron

2. Beans: high in fiber

3. Eggs: high in protein (yolk-vitamin D+B)

4. Almonds: high in Omega 3, Omega 6, and riboflavin

5. Edamame: high in vitamin B, protein, carbs, and fiber

6. Oats: high in carbs and vitamin D

7. Bananas: high in potassium

Now you are probably thinking

I feel that if someone gave me a list of foods that would give me energy it would do me as much good as the paper it’s written on.  It’s when someone shows me actual uses that I may actually insert the behavior into my life.  So in honor of no excuses, I am going to do the hard part for you.  Here are some ways to utilize these energy packed foods!

THE RECIPES

Overnight Oats: This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.

Frozen Nutty Banana: Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal. Arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter — our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

Egg and Cheese Cups  

Ingredients: 6 eggs, 1 white onion, 1/2 tsp thyme, 1/2 tsp salt, 1/4 tsp pepper, 1 tbsp butter, 3 cherry tomatoes, 2 tbsp cheese (your choice), Fresh thyme for garnish

Instructions: Chop the onion and sauté it in a saucepan over medium heat with butter, dried thyme, salt and pepper. Once translucent, evenly distribute the onions across 6 muffin tins.Crack one egg on top of the onions and into each muffin tin.Slice the cherry tomatoes in half and add one half to each egg.Add 1/2 teaspoon of soft cheese to each tin.Grind pepper atop each tin and pop the pan into the oven at 400 degrees Fahrenheit for 10 minutes or until the eggs have cooked to your liking.Serve with fresh thyme and enjoy!

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Black Bean Salad

Ingredients: 1 can of black beans, drained and rinsed, 1 green bell pepper, diced, 1 medium tomato, diced, 1/2 a red onion, diced, 1 ear of fresh corn, shaved off (P.S. If you don’t have fresh corn, use canned. if you don’t have canned corn, skip it. It’s not essential.), Salt and pepper to taste, Optional: lime juice, cilantro

Preparation:Mix everything in a salad bowl and serve. If you’re feeling really sassy, squeeze a little fresh lime juice on top, and mix in a little cilantro.

Edamame Snack

Ingredients: 2 Tbs. soy sauce, 2 tsp. toasted sesame seeds, 1/4 tsp. sugar, 1 bag (10 oz.) frozen edamame in their pods, thawed

Directions: In a bowl, stir together the soy sauce, sesame seeds and sugar.  Bring a large pot of water to a boil over high heat. Add the edamame and boil for 5 minutes, then drain.  Add the edamame to the soy sauce mixture. Using clean hands or a large spoon, stir gently to coat the edamame with the sauce.  Serve warm or at room temperature. To eat the edamame, peel away the pod and pop the beans into your mouth. Serves 4.

Spinach Bars

Ingredients: 3 Tbs. butter, 3 eggs, 1 C. milk, 1 C. all-purpose flour, 1 tsp. salt, 1/2 tsp. ground black pepper, 1 tsp. baking powder, 1 1/2 tsp. minced garlic, 1/2 C. chopped fresh mushrooms, 1 small onion, chopped, 4 C. shredded Cheddar cheese, 1 (10 oz.) package frozen chopped spinach, thawed and drained

Directions: Preheat the oven to 350 degrees F (175 degrees C). Melt butter in a 9 x 13-inch baking dish while the oven preheats. In a large bowl, whisk together the eggs, milk, flour, salt, pepper, baking powder and garlic until well blended. Add the mushrooms, spinach and cheese, and stir to blend evenly. Tip the baking dish to coat with melted butter, then pour the spinach mixture into the pan. Bake for 30 minutes in the preheated oven, until firm and golden. Cut into bars, and serve warm. Yield: 12 Servings.

Toasted Tamari Almond Snack

Directions:

  1. Toast the almonds in a dry saute pan on medium heat.
  2. Cook until golden brown and you can start smelling the deliciousness.
  3. Take off the heat.
  4. Carefully add a tablespoon of Tamari soy sauce to the pan and then place back on burner and cook on low stirring constantly as the sauce is absorbed and there is no juice left.

NOW THERE IS A START! Don’t just look at these recipes and think oh those actually look alright. Take them utilize them actually try them! Put them into your grocery list. Let us know if they actually do give you energy! Help someone else along your wellness journey and share your story as a comment on our blog!

Utilize your resources.

EARN YOUR BODY.

What’s in your milk?

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Almond milk is an excellent substitute for cow’s milk. It does not contain any saturated fat or cholesterol- but it does contain omega 3 fatty acids which are good for heart health.  Almond milk is low in calories, only about 40 per 8oz serving.  It is also low in fat, like rice milk, only having about 3 grams. Almond milk does not need to be fortified because it is already rich in vitamins and minerals and only contains about 2 grams of carbohydrates per serving.  Vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium are all naturally occurring in almond milk.

Who benefits from almond milk?

The milk contains no lactose, which makes it a great choice for those who are lactose intolerant.  It also does not contain soy which makes it safe for those with soy allergies.  While dairy milk contains casein (a milk protein that is chemically similar to gluten), almond milk does not, which makes it a good choice for those with gluten allergies and sensitivities as well.

Almond milk is a better choice over soy or rice milk for those with an allergy or sensitivity that keeps them from dairy milk.  Rice milk has minimal nutritional value, so it is recommended to only buy commercially produced fortified rice milk if this is your choice to ensure you get the nutrients you need. Soy milk is FULL of sugars.  If you don’t like dairy milk due to its flavor or you have an allergy/sensitivity try almond milk. It tastes NOTHING like dairy milk! It is light, nutty and refreshing. It can be used in smoothies, coffee, cooking/baking or just for drinking.

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Side by side these nutrition labels show that unsweetened vanilla almond milk is clearly the more nutritious of the two. With 11 grams more sugar, 80 more calories, more carbs, cholesterol and saturated fat, added hormones and antibiotics there is no comparison!

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Unless you are buying organic (no hormone no antibiotic) milk, the cow providing the milk has been injected with hormones to make it produce more milk than ever intended and antibiotics to keep it healthy and producing. The US government has deemed this “safe” but many organizations feel the FDA approval of hormone injections were too hasty.

You can make your own almond milk easy at home!

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Ingredients:

  • 2 cups raw almonds
  • 5 cups water
  • 1 tsp vanilla

Directions:

1. Soak the almonds overnight (between 6-12 hours).

2. Add in the vanilla, and blend together

3. Strain the almond milk. This is the most important step and cannot be skipped. Gradually pour in the almond milk into the strainer lined with a cloth, close the edges of the cloth and press out all of the milk, being careful not getting any pulp out of the sides of the cloth. When you have successfully pressed out all of the liquid and set the cloth and almond mix aside.

4. Pour the now strained almond milk into a glass jar (add sweetener if so desired) and close with a lid (or use something similar and airtight). You should store this in the fridge, and it will hold nicely for 5-7 days. Remember to shake the milk before consuming, as almond milk has a tendency to separate itself slightly. Do not throw away the left-over almond meal! You can use sprinkle it on top of salads, oatmeal, or even use it in smoothies or baking

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Cow’s milk is higher in carbohydrates, sugar, saturated fat, and cholesterol.  Most contain antibiotics and hormones that could be harmful. The only benefit to cow’s milk over almond milk is the protein level.  However if you are getting protein from other sources you may consider the switch to almond milk one worth taking. Keep informed. Be educated, make decisions for yourself. EARN YOUR BODY.

Food for thought Friday: Quinoa-Have you jumped on the bandwagon?

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Quinoa. Many of you are probably thinking I won’t eat anything I can’t pronounce, so let’s start there. It is pronounced KEEN-wah; you should keep it in your vocabulary and in your pantry.

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Quinoa is considered a super food because it contains more protein than any other grain. It is not only high in protein, but the protein it supplies is a complete protein. This means that it includes all nine essential amino acids. Quinoa is gluten free and considered a whole grain by most, but it is actually a seed. When cooked it is fluffy, creamy, and slightly crunchy. Quinoa is paired well with the fitness world. It is rich in the amino acid lysine, which is essential for the growth and repair of muscle. A cup of cooked quinoa contains 25 grams of carbohydrates and has a glycemic load of 13. Quinoas carb load is high quality, which makes it an effective energy source that won’t cause dramatic fluctuations in blood sugar levels. This helps you feel full longer. Quinoa is also rich in manganese (helping with migraines, depression and anxiety), calcium, and 1 serving meets 48% of daily magnesium needs!

Cooking quinoa couldn’t be easier–add one cup of quinoa and two cups of water or stock to a saucepan, bring to a boil, cover, and reduce heat to simmer for 15 minutes. There are many delicious recipes out there for quinoa, and clever ideas for adding it into your diet.  Quinoa is also available now in the form of pasta. It is delicious! There is absolutely no taste difference between quinoa pasta and traditional pasta- I bet you can fool even the pickiest eater!

Try out my favorite way to eat quinoa…for breakfast!

Apple Cinnamon Quinoa Cereal

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Ingredients:

1 cup uncooked quinoa

1 Tbsp butter, divided

2 medium apples, chopped

1 1/2 cups cold water

1 tsp. cinnamon

1/2 tsp. apple pie spice

3 Tbsp packed brown sugar

1/4 cup fat-free skim milk

Directions:

Soak uncooked quinoa in a bowl of water for 5 minutes.

Meanwhile, coat a large skillet with cooking spray and set over medium heat.  When skillet is hot, melt 1/2 the tablespoon of butter and add your chopped apples.  Cook about 5 to 10 minutes, until apples are soft and begin to caramelize, turning occasionally.  Set aside.

Rinse and drain quinoa.  Add to a medium saucepan with 1 1/2 cups of cold water and bring to a bowl over medium-high heat, boil for one minute.  Reduce heat to low and cover pan tightly, allowing quinoa to simmer for 10 minutes.  When quinoa is cooked, remove from heat and fluff with a fork.  {Quinoa should have a little tail that appears on each grain when done}  Add remaining 1/2 tablespoon of butter, cinnamon, apple pie spice, brown sugar and milk, stirring to combine.  Fold in apples and enjoy!

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EARN YOUR BODY.