Foods Guaranteed to Keep Your Energy Up
We're always on the go - whether it's packing the kids up for school, hitting the gym, or just getting through a project at work - and we constantly rely on high levels of energy to get through it all. Yet no matter how many cups of coffee we've had, there are times when we feel lethargic and at a loss for what we're looking for. In order to get through our busy and hectic schedules, it's important to turn to the right sources of energy, and not the high-sugar and caffeinated drinks that we usually depend on.
We know that food is our fuel, but there are specific foods that are great at keeping us energized. Protein-packed foods like kale, rolled oats, and beans are great for providing you with energy all throughout the day, and they carry additional health benefits, too. In addition to foods that can give you energy, there are certain things you should eat because they're great for helping to unlock energy in other foods. For example, did you know that you'll become lethargic faster from lack of water than you would from lack of food? Or that we digest Greek yogurt slowly, so it's great for supplying long-lasting energy?
Camilla Saulsbury, food writer and health expert extraordinaire, knows the importance of keeping up her energy. While, professionally, she's an endurance sports trainer, she now considers herself an endurance trainer for a different kind of sport - motherhood and marriage. Saulsbury knows that most of us have a budget and schedule to live by, so she devised a power food plan that is simple to execute, tastes great, and gets rid of any junky additives that come from store-bought energy bars. Her new cookbook, Power Hungry, set to release in early September, is filled with practical and delicious energy recipes that utilize natural ingredients exactly how they're meant to be used, as our fuel.
These power bars are great to keep in your recipe box and to whip up on a Sunday night so you're set for the week. And along with sharing her recipes, Saulsbury shared a list of her favorite energy-supplying foods with The Daily Meal, because eating for energy isn't just about knowing which foods to eat, but about understanding why and how these foods work the way they do. Through 10 simple ingredients that are easy to keep on hand, Saulsbury helps us understand that, in addition to her terrific power bar recipes, there are stress-free ways to boost your energy with food. Simple things like frozen chopped kale, pea protein, and quick brown rice are easy and convenient to add to your meals to make sure you're getting enough energy - and it all starts with understanding why. And when you start feeling super energetic, give her delicious power bar recipes a try, too.
Pre-Chopped and Cleaned Kale
Sometimes all it takes is making it easy on yourself, and Saulsbury shares her secret to how she does it with kale:
"Kale is my secret weapon for fueling my super-long days; still, I'm not brave enough to munch on plain leaves. Here's what I do to keep the über-healthy vegetable handy: I throw a big bag of pre-chopped kale in the freezer. That way I can easily grab a handful anytime I need it for adding to smoothies, soups, casseroles, and egg dishes. It's great because the frozen kale will crumble in your hands - no need to finely chop - and makes the flavor milder."
Bananas
Having Greek yogurt pre-workout and a banana post-workout is Saulsbury's go-to energy plan.
"Is there a more amazing food that you can buy for a quarter? If I need energy after a workout, I turn to the humble banana for the mega dose of potassium they deliver," she says.
Water
It's not just about eating foods that give you energy, but about making sure they're utilized correctly, too. A practically free ingredient, water's hydrating powers are crucial to maintaining energy levels throughout the day, says Saulsbury.
"You'll start to feel sluggish from lack of water far sooner than lack of food; even if you eat superstar superfoods, you cannot properly metabolize it into fuel if you don't get enough water. I find it hard to drink a lot of cold water all at once, so I actually prefer to drink room-temperature water," she explains.
Canned Black Beans and Red Beans
Yes, it's OK to say yes to the can sometimes, and Saulsbury explains why:
"My pantry is bean central. I make quick salads, chili, soups, dips, and even bars and brownies with beans. Ready-to-eat, inexpensive, versatile, delicious, and super-healthy (high fiber, low fat, high protein), what's not to love? I eat white beans and chickpeas, but for maximum energy, I opt for dark-colored beans because they are rich in antioxidants."
Click here to see more foods that keep your energy up
Homemade Power Bars
Of course, another great way of taking most of the ingredients on this list and packing them all into one, convenient snack that can be taken on the go is making homemade power bars. Saulsbury's book, Power Hungry, is loaded with delicious, easy, and energizing recipes, and she shares some of her favorites here with us.
Greek Yogurt Muesli Bars Recipe
Few people have survived on a tiny tropical island by eating muesli, but I am one such person. To make a long story short, there was a dreadful "resort" that featured two breakfast items: leaden German pancakes and muesli. Lunch was not served at all, and with no stores on the island, I would down three bowls of muesli every morning. Here, I've created a portable version of my favorite mélange.
Click here to see the Greek Yogurt Muesli Bars Recipe
Moonbeam Bars Recipe
If nutty, crunchy, crispiness is your idea of the perfect pick-me-up, I've got just what the doctor ordered. That's right, the doctor ordered power bars. The brown crisp rice base renders the bars light and crisp, while the additions of oats and protein power lend enough substance to stave off hunger for hours. Nut (or seed) butter adds depth and subtle natural sweetness, and of course a thin schmear of white chocolate, dark chocolate, or Greek yogurt coating tops things off in the most delicious way (you could leave it off...but why?).
Click here to see the Moonbeam Bars Recipe
5-Minutes Protein Truffles Recipe
These protein "truffles" are so ridiculously easy that I feel somewhat silly adding them to this collection. Then again, my super-simple, silly recipes are often my most popular. They are certainly favorites in my repertoire, in large part because of their fast factor, but also because of their portability and candy-like appeal. Plus, they are endlessly customizable by varying the spices, extracts, and other add-ins, or by giving them a chic coating of chia seeds, cocoa powder, or chopped nuts. Who says pretty and power can't go together?
Click here to see the 5-Minutes Protein Truffles Recipe
Morning Maple Bars Recipe
Crisp-chewy, scented with maple, and studded with dried fruit and grains, there is so much to love about these bars. Dried fruit is a great source of concentrated energy, and, along with the oats and multigrain cereal, is an excellent source of fiber. The protein from the oats, milk, nuts, and nut butter is not too shabby, either. Heed my advice and declare any time of the day morning-time.
Click here to see the Morning Maple Bars Recipe
Pumpkin Pie Power Bars Recipe
Pumpkin has a wealth of powerful antioxidants known as carotenoids, organic pigments that have the potential to ward off various types of cancer and heart disease, along with cataracts and macular degeneration. But what else can pumpkin do for power bars? How about add richness, deep flavor, and moisture, with a minimum of calories and no fat. If you want to up the pumpkin ante further, sprinkle the bars with pepitas (green pumpkin seeds). They add great crunch, color, and nutty flavor, as well as protein.
INGREDIENTS
3/4 cup quick-cooking or old-fashioned rolled oats
1 1/4 cups pumpkin purée (not the pie filling)
1 cup lightly packed all-natural, sweetened vanilla protein powder
1/4 cup dark molasses
1/2 cup plain nonfat Greek yogurt
2 large eggs
1 tablespoon pumpkin pie spice
2 teaspoons vanilla extract
1 teaspoon baking powder
1/4 teaspoon fine sea salt
1/3 cup dark chocolate chips
2 teaspoons coconut oil
DIRECTIONS
Line an 8-inch square baking pan with foil or parchment paper and spray with nonstick cooking spray.
Preheat the oven to 350 degrees.
Process the oats in a food processor until they resemble a fine powder. Add all of the remaining ingredients, except for the chocolate chips and coconut oil, and process until completely blended.
Spread the batter evenly in the prepared pan.
Bake in the preheated oven for 25 to 28 minutes or until the edges are beginning to brown and a toothpick inserted in the center comes out clean. Transfer to a wire rack and cool completely.
Meanwhile, melt the chocolate chips in a microwave or double boiler according to the package directions. Whisk in the coconut oil until blended. Spread or drizzle over cooled, uncut bars. Alternatively, dunk the ends of cut bars and place on an unlined cookie sheet. Rerigerate for 30 minutes until the coating has hardened.
Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into 10 bars. Store in the refrigerator or freezer.
Recipe Details
Servings: 10
Total time: 1 hour
Cuisine: American
Special Designations: Low-fat, Vegetarian, Healthy
Click here to see more Homemade Power Bar Recipes
-Anne Dolce, The Daily Meal
