Is it possible to find a natural boost by incorporating certain foods into your diet?
With the new year in full swing and spring just around the corner, it’s natural to want more energy as you make plans for the year ahead.
And while you can buy as many supplements as you like, the best way to boost and maintain your energy levels is through the food you consume on a daily basis.
Tapping into social media can be great for inspiration, but HelloFresh Ireland’s Head of Culinary, Hannah Duxberry, advises users to beware of potential misinformation. Before believing everything you read, do a little research of your own to ensure you’re making the right call.
If you find yourself in need of an energy boost, Hannah recommends that you consider incorporating these nutrient-rich foods into your diet:
Sick of rice? Quinoa is a great alternative – its plant-based protein and complex carbs makes it a sustained source of energy that will keep you fuller for longer. Substitute quinoa for rice in stir-fries, salads, or use it as a base for grain bowls. Its nutty flavour and fluffy texture make it perfect for a variety of dishes.
Did you know that sweet potatoes are packed with complex carbs, fibre, and essential vitamins? These nutrient-packed spuds not only fuel your body, they add a delicious sweet twist to every meal. Roast sweet potatoes for a simple side dish, mash them for a comforting puree, or incorporate them into soups and stews.
Fuel your day with the high-quality protein and omega-3 richness of salmon. Grill, bake, or pan-sear salmon fillets for a quick and nutritious main course. Flake cooked salmon into salads, wraps, or pasta dishes for a protein-packed energiser.
Nuts and seeds
Be kind to yourself with the crunchy goodness of almonds, walnuts, chia seeds, and flaxseeds – a perfect blend of healthy fats, protein, and fibre. Sprinkle mixed nuts and seeds over yoghurt and cereals for added crunch. Blend them into smoothies or use them as a topping for oatmeal. They can also be added to a range of savoury dishes including stir-fries, curries and pasta dishes, as well as in grain-based salads for a nutritious boost and added texture.
Incorporate the fibre-packed and complex carbohydrate magic of oats into your diet for a sustained release of energy. Start your day with classic oatmeal and customise it with fruits and nuts. Blend oats into smoothies for added thickness or use them to create energy balls by mixing them with ingredients such as peanut butter, chia seeds, mashed dates and honey. Additionally, incorporate them into energy-packed muffins or pancakes.
Embrace the iron-rich goodness of spinach, kale, and Swiss chard – essential for oxygen transport which may help combat tiredness. Sauté leafy greens with garlic and olive oil as a simple side dish or add them to comforting soups and stews for added nutrition. Incorporate these nutrient-packed greens into smoothies for a green boost or layer them in sandwiches and wraps for added freshness and crunch.