12 Healthy Nest Good Energy Favorites + Recipes
Call on these foods for clean energy all day.
When it comes to good energy favorites, it’s all about slow carbs and fiber. These real foods give you a little oomph and boost energy quickly, making you feel good and steady.
12 of the Best Energy-Boosting Foods
- Oats
- Eggs
- Quinoa
- Edamame
- Greek yogurt + berries (only if dairy is tolerated)
- Nut butter + apple slices
- Sweet potatoes
- Lentils + Beans
- Bananas
- Almonds
- Pumpkin seeds
- Water!
Use the following recipes to incorporate these foods into breakfast, lunch, dinner and snacks.
Incredibly Easy Clean Energy Recipes
Overnight Energy Oats
1 serving
½ cup rolled oats
1 tbsp chia seeds
½ cup Greek yogurt (optional, will make thicker)
1 cup almond milk
1 tsp honey
½ banana, sliced
2 strawberries, chopped
¼ tsp cinnamon
Mix all ingredients in a jar. Refrigerate overnight. Grab and go in the morning.
Banana, Nut Butter Energy Bites
Makes around 12 bites
1 ripe banana
1 cup oats
2 tbsp peanut butter
¼ tsp cinnamon
1 tbsp dark chocolate chips (optional)
2 tbsp chopped nuts (walnuts, pecans, almonds, etc.)
Mash banana, mix in other ingredients, form balls, refrigerate 1 hour. Addictive! I literally have to keep these in the freezer so I don’t eat them all in one sitting.
Chocolate ‘Snicker-Style’ Smoothie
1 serving
1/2 banana
1 tbsp almond or peanut butter
1 cup almond milk
1 tsp cocoa powder
1 tbsp flax or hemp seeds
1 handful of spinach
2 tbsp Collagen peptides (I use Vital Proteins) for extra protein
OR protein powder
OR ½ cup plain greek yogurt
Ice
Blend everything until smooth. Drink chilled. So good!
Mexican Sweet Potato Energy Bowl
1 serving
1 medium roasted sweet potato, cubed
½ cup of black beans
½ avocado
1 cup rotisserie chicken (or edamame)
1 scallion, chopped
Handful of cherry tomatoes, chopped
2 tbsp cilantro, chopped
Sprinkle of chili flakes and sea salt
Cook the sweet potato, chop veggies, and arrange all ingredients in a bowl. Serve warm with salsa. This is a great pre-prepared lunch bowl.
Quinoa & Veggie Stir-Fry
1 serving
1 cup cooked quinoa (I like the mixed colored)
2 cups mixed vegetables, sauteed (broccoli + onion, cauliflower + bell pepper, carrot + celery, peppers + onion, spinach + tomato, etc.)
1 tbsp olive oil
1 tbsp low-sodium soy sauce or tamari
1 ½ inch chunk of ginger, minced
1 garlic clove
red pepper flakes
salt + pepper-to taste
Sauté vegetables in olive oil, stir in cooked quinoa and soy sauce. Cook for 3–4 minutes. So easy and fresh every time!
New Dip + Crackers I Can’t Stop Making
Hummus + Fresh Veggies = Big Flavor
No cook, just chop + easy throw together
Serves 2-4
3/4 cup hummus (favorite store bought)
1/2 cup plain Greek yogurt (full fat or 2%), or use nondairy alternative
1 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
1–2 garlic cloves, pressed or minced
2 tsp fresh dill or 1/2 teaspoon dried dill
1 tsp fresh oregano or 1/4 teaspoon dried oregano
pinch of salt and black pepper
3/4 cup diced fresh cucumber
1/4 cup sliced or quartered cherry tomatoes
1/4 cup jarred roasted red pepper, sliced
3 tbsp sliced or diced kalamata olives
1/4 cup crumbled feta cheese, again optional
2 green onions, sliced
Fresh dill and/or oregano for garnish
Build with hummus and yogurt on the bottom and then the rest of the ingredients on top. Enjoy the dip with the seedy crackers below.
Seedy Crackers
Endurance Crackers Modified From Oh She Glows
Serves 2-4
1/2 cup chia seeds
1/2 cup sunflower seeds
1/2 cup pepita seeds
1/2 cup sesame seeds
1 cup water
1 tsp garlic powder
1 tsp Italian seasoning
1 tsp smoked paprika
½ teaspoon fine sea salt, plus more for sprinkling
ground pepper, to taste
Preheat oven to 300F. Line a large baking sheet with parchment paper. In a large bowl, combine the chia seeds, sunflower seeds, pepita seeds, and sesame seeds. Add the water, and spices. Stir with a spatula until combined. Allow the mixture to sit for a couple of minutes until the chia seeds absorb the water.
After the 2-minute rest, the water should be absorbed. With the back of a spoon and your hands, spread mixture onto prepared baking sheet. Spread as thinly as possible 1/8 to 1/4 inch thick. Sprinkle additional salt on top. Bake for 35 minutes. Remove from the oven. Flip and bake for 25 to 35 minutes more, until lightly golden around the edges. Let cool for 10 to 15 minutes on the pan and then break the rectangles into crackers and let cool completely. Enjoy!
For more help dialing in your personalized nutrition plan, connect with a holistic nutritionist for a complimentary consult. Visit our blog at healthynestnutrition.com/blog for more doable and delicious good energy favorites and recipes.