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4 recipes that give energy

To boost your energy in winter, a balanced diet, implemented over the long term, is necessary. According to dietician Sarah Marin-Maire, founder of MakeMeHealthy, lunch and dinner should consist of a portion of protein (animal or vegetable), Whole grainsof vegetables and D’vegetable oil. An energy breakfast should contain a large glass of water, a portion of whole grains, oilseeds, fresh fruit and, possibly, a dairy product (animal or vegetable).

The snack is not optional. Putting it in place allows good splitting of the feed. In case of hunger, it is better to favor a fruit, oilseeds and / or a portion of cereals. A balanced diet, based on quality, raw, seasonal and organic foods – to cook yourself – avoids an industrial diet that tires the body.

Foods that boost energy

For good vitality, it is essential to fill up with vitamin C. “However, be careful: without a balanced diet at the same time, vitamin C will have very little interest”, indicates dietician Sarah Marin-Maire. Food must cover our needs in terms of energy, macronutrients and micronutrients.

Foods rich in vitamins and minerals should be preferred:

  • fruits and vegetables (preferably organic and seasonal) : blackcurrant, guava, kiwi, citrus fruits, cabbage, peppers…;
  • Whole starches (whole grain rice, potatoes, sweet potatoes…) and legumes (chickpeas, lentils, red/white beans, split peas…) : all breakfasts, lunches and dinners must contain contain.

We avoid the white/refined starches and we favor whole-grain starches that provide long-term energy. “A good diet must be coupled with sufficient and restorative daily sleep and regular sporting activity. Sometimes, despite a balanced diet in place and a healthy lifestyle, it may be that a little boost (in the form of food supplement) is necessary”, specifies Sarah Marin-Maire.

However, if the fatigue persists, consider consulting your general practitioner in order to make blood tests.

Special energy breakfast: chocolate gingerbread porridge

Special energy breakfast: chocolate gingerbread porridge© Press Service

Ingredients

  • Dark chocolate (min 80% cocoa)
  • Clementine(s)
  • Christmas spices for gingerbread
  • Almond milk without added sugar
  • Pomegranate(s)
  • Rolled oats (small)

The instructions

Prepare the night before

  1. In a saucepan, bring to a boil about 150ml of almond milk, your portion of small oatmeal and 1 tsp of Christmas spices (cinnamon, cardamom, anise, cloves, nutmeg).
  2. Mix until you obtain a creamy mixture (you can add a little water to loosen the porridge if necessary), place it in a bowl and smooth the surface using the back of a spoon.
  3. Melt a square of 80% cocoa dark chocolate and spread it on top of the porridge then place your bowl in the refrigerator for a few hours, until the chocolate shell hardens.
  4. Then add the seasonal fruits of your choice such as clementine and pomegranate and enjoy.

A word from our dietitian

  • Clementine(s) : clementine, as part of a balanced diet, is a source of natural vitamin C which will have an anti-fatigue role, while stimulating the immune system.
  • Almond milk without added sugar : it is important to select plain almond milk/juice, with no added sugar. Ideally, it would be good to choose it enriched with calcium and from organic farming. Vegetable milks/juices do not have the same nutritional value as animal milks, but they allow you to vary your diet as well as your nutritional intake and have the advantage of being low in saturated fatty acids unlike animal products. This is a real asset for your cardiovascular health.
  • Oatmeal : as part of a balanced diet, they improve digestive well-being, due to the amount of fiber they contain, including beta-glucans which also help regulate blood sugar. Oat flakes are satietogenic.

Lunch: red cabbage salad, arugula, macaroni and fried eggs

Lunch: red cabbage salad, arugula, macaroni and fried eggs© Press Service

Ingredients

  • Red cabbage
  • Yellow lemon
  • Ginger
  • Mustard
  • Nut
  • Rocket
  • Salty soy sauce or tamari sauce
  • Herbs of your choice
  • Egg(s)
  • Sesame oil
  • Whole wheat pasta
  • Malted yeast
  • Pomegranate(s)

The instructions

  1. Cook your portion of whole wheat macaroni (or other pasta).
  2. Cut your red cabbage into thin strips and wash them. Also rinse your arugula.
  3. In a salad bowl, prepare a vinaigrette by mixing: 1 tbsp of sesame oil, 1 tbsp of salted soy sauce, 1/2 lemon, 1 tsp of mustard, a pinch of ginger, fresh herbs (parsley and coriander for example ), 1 tbsp malted yeast
  4. Add the vegetables and drained pasta to your dressing and mix well.
  5. Cook your fried eggs and add them on top.
  6. If you wish, you can also add a little pomegranate and some crushed walnuts.

A word from our dietitian

  • Red cabbage : it is one of the main sources of anthocyanins (responsible for its color) which are powerful antioxidants. It is also rich in vitamin C which helps to strengthen the immune system and helps in the formation of collagen for the proper functioning of our organism.
  • Salty soy sauce or tamari sauce : it comes to spice up our dishes, while replacing a stock cube in a healthier way. It is fermented soy. The ideal is to choose it low in salt and never re-salt afterwards.
  • Egg(s): as part of a balanced diet, they allow a quality protein intake by containing the 8 essential amino acids. They are also a source of B vitamins, minerals and carotenoids (with antioxidant power). It is important to choose them organic to benefit from their benefits.

Snack sticks of fresh fruit and mashed oilseeds

Snack sticks of fresh fruit and mashed oilseeds© Press Service

Ingredients

  • Oilseed puree without added sugar, oil and salt (almond, hazelnut, peanut, etc.)
  • Seasonal fruit(s) of your choice

The instructions

  1. Choose one or more fresh fruits depending on the season: banana, apple, peach, kiwi, mango, fig…
  2. Rinse them and cut them into sticks or rings and place everything in a bowl or plate.
  3. Add the oilseed puree of your choice (100% almond, hazelnut or peanut).

A word from our dietitian

Oilseed purees, as part of a balanced diet, are a good source of unsaturated fatty acids, recommended for good cardiovascular health.

The ideal is to consume seasonal fruits. Whether for their richness in vitamins and minerals, their taste or their ecological impact, the reasons are multiple. It is also the pleasure of finding different fruits throughout the year depending on the month and the season.

Dinner: leek and broccoli risotto

Dinner: leek and broccoli risotto© Press Service

Ingredients

  • Garlic
  • Broccoli(s)
  • Vegetable oil
  • Leek(s)
  • Black pepper
  • Salty soy sauce or tamari sauce
  • Salt
  • Tempeh
  • Spices of your choice
  • Herbs of your choice
  • Round rice

The instructions :

  1. Cook round semi-complete or complete rice in a pan of water (be careful, cooking complete rice takes a long time). Watch the cooking closely and add water if necessary to prevent your rice from sticking. The less water there is left at the end of cooking, the smoother the result will be.
  2. Cut your leeks into very thin strips and cook them in boiling water.
  3. Also cut your broccoli and cook it in a pot of water.
  4. Regularly taste your different ingredients to check their cooking.
  5. Before your rice is completely cooked, add it to your leeks with a little of its cooking water and finish cooking by reducing the water until it reaches a “creamy” texture.
  6. Season everything with garlic, pepper, 1 tsp of salted soy sauce, 1 tsp of oil and the herbs and spices you like (coriander, parsley…).
  7. In a separate skillet, cook your protein. Here we chose to grill slices of tempeh with 1 tsp oil and 1 tsp salty soy sauce.
  8. Finally, gather on your plate, the leek risotto, the broccoli and the tempeh.

Recipe made with Georgia Horackova.

A word from our dietitian

  • Broccoli is a vegetable from the cruciferous family. As part of a balanced diet, its high fiber content will help fight transit problems. Broccoli also contains antioxidants and isothiocyanates known to fight against free radicals and their anti-toxic effect: they inhibit enzymes that can transform food compounds that we absorb into toxic substances and in parallel stimulate enzymes eliminating these toxic substances. .
  • the tempeh is a very good source of vegetable protein made from fermented soybeans. Its fermentation process involves excellent digestibility and makes it a good source of amino acids, vitamins and minerals. It can replace meat, fish and eggs, when its nutritional value is good. Thus, it is important to check the nutritional values ​​table and to ensure that the tempeh contains a minimum of 18g of protein, a maximum of 10g of fat/lipids, per 100g of product.
  • the round rice has the particularity of absorbing more liquid during cooking and of having a high starch content, which makes it its assets for creamy recipes. As part of a balanced diet, rice (which is a gluten-free cereal) is a source of carbohydrates that provide part of the daily energy needed by the body.