by RYAN MILEJCZAK
It’s a new year, and that means starting things off on the right foot with plenty of energy. One of the most important aspects of keeping your energy level up is eating the right foods.
While all food does technically give you energy, some foods are better than others when it comes to your energy levels. Food that gives you plenty of energy will feature complex carbohydrates, be rich in protein and healthy fats, and have plenty of essential vitamins and nutrients.
In particular, vitamins C, D, and B12 (along with other B vitamins) can have a big effect on how much energy you have, as do zinc, magnesium, and iron. Iron is especially important, as iron deficiencies are fairly common (especially in women) and can cause people to feel tired and fatigued. Good examples of foods rich in these nutrients include salmon, sesame seeds, leafy greens and veggies, beans, yogurt, and avocados.
Want some recipes that are sure to leave you with plenty of energy to take on those resolutions of better fitness? Good news: We’ve got you covered. Let’s take a look at three recipes that are sure to leave you ready to take on whatever the world throws your way.
Energy-Boosting Overnight Oats
Adapted from Blogieat
¼ cup rolled oats
¼ low fat greek yogurt
1 tbsp chia seeds
1 tbsp flax seeds
1 tbsp maple syrup or honey
½ cup almond milk (or milk of your choosing)
¼ cup raspberries (or fruit of your choosing)
Combine all ingredients together in a mason jar, mashing any fruit slightly into the mixture.
Refrigerate the mixture overnight.
Remove from fridge and enjoy, optionally topping with fresh fruit
No Cook Vegan Black Bean Salad
Adapted from Eating Well.
½ cup red onion, thinly sliced
1 medium ripe avocado, pitted and chopped
¼ cup cilantro
¼ cup fresh squeezed lime juice
2 tbsp extra virgin olive oil
1 clove of garlic, minced
½ teaspoon salt
8 cups mixed salad greens
2 cups corn, fresh or frozen
1 pint grape tomatoes, cut in half
1 15 oz can of black beans, drained
In a medium bowl, cover onions in cold water and set aside to mellow their flavor out
In a small food processor, combine avocado, cilantro, lime, oil, garlic, and salt to create the dressing. Process until smooth and creamy, scraping down the sides as needed.
Drain the onions then combine them with the dressing and remaining ingredients in a bowl, tossing until evenly coated.
Serve immediately and enjoy.
Sesame Ginger Salmon with Broccoli
Adapted from New York Times Cooking
4 tbsp toasted sesame oil
2 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp honey
1 2 inch knob of fresh ginger, peeled and grated finely
1 garlic clove, finely grated
1 lb broccoli, trimmed and cut into florets
2 scallions, trimmed and cut diagonally into 1 ½ inch segments, plus extra thinly sliced scallions for garnish
1 tbsp olive oil, plus extra for brushing salmon
4 6oz skin-on salmon filets
Salt and pepper to taste
Preheat the oven to 425 degrees.
In a small bowl, whisk 3 tbsp of the sesame oil with the soy sauce, vinegar, honey, ginger, and garlic to create the glaze. Set aside.
Place broccoli florets and scallion on a sheet pan. Drizzle with 1 tbsp olive oil and remaining sesame oil. Sprinkle with salt and pepper, coat well, and roast for 5 minutes.
While the broccoli and scallions roast, pat salmon filets dry and brush all over with olive oil. Sprinkle it with salt and pepper.
Remove the sheet pan from the oven. Move broccoli and scallion to the edges of the pan and place the salmon filets in the newly created space. Ensure they are evenly spaced on the center of the pan. Brush the filets generously with the glaze, then return the pan to the oven. Roast until salmon is cooked through, about 12 minutes.
Once cooked, remove the pan from the oven and let cool for a few minutes. Squeeze the lime over the broccoli and sprinkle with salt. Scatter sliced scallions and sesame seeds over the salmon. Serve hot and enjoy.