Boost energy naturally recipes

Step Two : Energising Recipes

“High vibe goodness curated for you with an emphasis on cultivating energy & immunity – 70% of our immunity is in our gut and a happy gut means elevated mood and energy levels. It’s all linked and a few small secret tips & mindfully selected ingredients can make a big difference”.

Power up first thing

Only you know what works for you. Maybe you’re not a breakfast person. Maybe you’re trying fasting.

Listening to your body and your intuition is the #1 thing you can do to give you the nourishment you need. And I know that when i start the day with intention and a big dose of protein i have longer lasting energy.

Try out these ‘break-fasts’ and make them work for the season you’re in by amping up raw fruits for hotter days & stewed fruits for colder ones. 

Chia and Goji Porridge

All the secrets to give your breakfast an uber energising face lift. 

Ingredients

  • 1 cup organic rolled oats
  • 3 cups filtered water
  • 1 tsp ACV/lemon juice
  • Pinch sea salt
  • Shavings of lemon zest
  • A handful of raisins
  • Tsp of organic coconut oil/ghee
  • Sprinkle of cinnamon

Goji berry & chia seed sauce (optional)

  • 2 tbsp chia seeds
  • 1 cup apple juice/coconut water/fresh almond milk
  • A handful of goji berries
  • 1 tbsp shredded coconut

Make it

Rinse oats under running water, add to pot, cover with luke warm water and stir in the ACV/lemon juice & raisins. Cover and leave overnight.

In the morning, stir on a medium heat add pinch of sea salt and lemon zest. Stirring occasionally until a creamy texture – about 10 minutes.

Serve with the coconut oil/ghee to optimise absorption of the fat-soluble nutrients.
Sprinkle on the cinnamon and extra lemon zest.

Add the goji berry sauce and, if desired, a little raw honey or maple syrup to sweeten.

Goji berry sauce (optional)
Combine all ingredients in a glass and leave on the counter overnight to soak.
In Winter it’s good to add in warming spices such as ground ginger, turmeric or cinnamon.

Healing Notes

 

  • Goji berries are powerful antioxidants, anti-inflammatory and immune boosting. And are nourishing for the kidneys and liver, helping with fatigue and detoxification
  • The chai seeds offer an energy boost and having been soaked overnight will give your stomach a helping hand in digesting and the gut in absorbing all essential nutrients
  • Soaking oats and grains overnight is key to aiding digestion and helps reduce the potential of bloating often associated with eating carbs, often why carbs get a wrongly bad rep in the West
  • High quality fats are crucial in delivering all the goodness to where needed in the body

Banana Buckwheat Pancakes

A gluten free easy base of a recipe to mix up and cater to what you need in the moment. 

boost energy naturally recipes

Ingredients

Makes approx. 4 pancakes.

  • 2 organic bananas
  • 1 tsp maca powder (from @baldwinsuk)
  • 2 free range organic eggs
  • 1/2 cup buckwheat flour
  • Small handful nuts / seeds, optional
  • 1/2 tsp cinnamon
  • Pinch sea salt
  • 1 tsp organic coconut oil
  • Drizzle of high quality, organic maple syrup, like Meridian

Make it

Mash bananas in a bowl.

Add the eggs and fold together.

Stir in the flour, cinnamon, pumpkin seeds, maca and pinch of sea salt.

Heat the coconut oil in non-stick pan.

Scoop 1/4 of the mixture into the pan.

After 2 mins turn over and flatten slightly.

Keep turning over until cooked to desired consistency.

Add a shake of cinnamon and a drizzle of maple syrup to finish.

Healing Notes

 

  • Maca root powder native to Peru, AKA Peruvian Ginseng, is a powerful hormone balancer for men and women, great for energy, mood, memory and libido!

  • The buckwheat flour gives these pancakes a super dense consistency which i love and introduces extra grounding and energising nutrients to this breakfast – you could also use spelt 

  • Add extra pumpkin seeds, sunflower seeds or seeds of your choice to boost energy 

  • Walnuts are particularly good for brain function, focus & clarity

  • For an extra liver loving, energising detox version of this recipe you can switch out the banana for blended spinach (with a little organic coconut milk) or even nettle which is insanely energising as it carries super anti-oxidant and cleansing benefits – don’t worry the sting is gone once cooked just be careful to use gloves if you’re foraging these from nature (they’re in season in spring and late summer) & make sure you’re somewhere far away from car fumes & dog pee

 

 

Mains with rocket fuel

Gut Healing Broth

This broth really is a game-changer to balance and heal the gut and super charge energy. 

 

“This broth is a great healer to balance out the good bacteria in the gut, and especially healing when feeling a little run down and a deeply nourishing base to boost energy from”.

Ingredients

  • 1 onion, quartered
  • 1 garlic bulb, smashed
  • 1 fresh chilli, chopped
  • 5cm piece of fresh ginger, peeled
  • 150g of greens (kale etc)
  • 2 large carrots
  • 2 sticks of celery
  • 50g dried mushrooms (optional)
  • 50g dried seaweed (optional)
  • 1 tbsp coconut oil
  • 1 tbsp peppercorns
  • 2 tbsp turmeric
  • 1 tbsp tamari
  • 1 tbsp apple cider vinegar
  • 1 tbsp miso paste
  • Bunch of coriander
  • 2 tbsp nutritional yeast (optional)
  • Bunch parsley, chopped

Make it

Pop everything in a large pan, leaving the parsley out ready for serving with 1.5 litres of fresh filtered water.

Bring to the boil then reduce and simmer for an hour with the lid on.

Strain and serve immediately as a nourishing broth on it’s own, add noodles and fresh cooked veggies or save and store to add into a weeks worth of stock for healing dishes ready to rock in a moments notice.

If you don’t have some of the ingredients you can make substitutions. Throw it all in stress-free, just avoid any cruciferous veggies.

Healing Notes

  • When using miso you’re going to get the full benefits of it’s fermented goodness if you don’t cook them out so you can leave this out and add when needed by mixing up with a little warm/hot water in a small bowl and mixing in just before serving
  • Gut health is linked to our mood & energy
  • This is a great stock to make on a Sunday eve and easy to use as the base of soups, ramens and other energising meals over the weeks of your challenge and an easy habit to get into to help you beyond

 

 

 

Kitchari & Liver Loving Kale

A healing staple with an extra boost of liver toning goodness.

This Ayurvedic dish is going to be an important healing staple to help cultivate balance and give the gut a reset for your challenge. It’s also great for resetting throughout the spring & going into other key transitional changes in the year.

Ingredients

  • 1 cup mung beans
  • 1 cup brown rice
  • 2 tbsp coconut oil/ghee
  • 1 tsp fennel seeds/ground ginger/sea salt/ground black pepper/ground coriander
  • 2 tsps ground cumin/turmeric
  • 2 bay leaves
  • 2 cardamom pods, cracked
  • 5 cups filtered water

 

Super liver loving greens

  • Handful kale/ greens
  • 2 cloves garlic
  • Teaspoon milk thistle

Make it

Rinse and soak mung beans and rice in water overnight.

Rinse when ready to cook and put to one side.

Add the coconut oil/ghee to a large pan on a medium heat.

Add all the spices and stir and watch for 2-3 mins as it starts to bubble, careful not to over heat and burn.

Add the mung beans, rice and the water.

Stir and pop on a low heat with lid on for 45 minutes.

5 mins before serving heat a teaspoon of coconut oil in a pan and add in the kale, garlic & milk thistle.

Stir and serve with gut loving kimchi, sesame seeds and a drizzle of organic toasted sesame oil and steamed seasonal veggies if you fancy them.

Best enjoyed fresh, it’s so easy and so tasty it’s rude not to although there’s always enough left over for some super speedy nutritious leftovers the next day.

Healing Notes

  • Mung beans are good for reducing dampness in the body and as we head towards Kapha season are really good if congested
  • Soaking the rice & mung beans over night gives these processing of the nutrient dense and essential foods a helping hand
  • Serving with a tonne of kimchi, gerkins and a little good quality shoyu/soy/tamari elevates the immunity strengthening properties of this meal and the saltiness of the soy nourishes the kidneys
  • This potent combo of spices are warming and soothing for the stomach offering a reset and detoxification
  • The kale with coconut oil, garlic & milk thistle is incredible healing and cooling for the liver
  • Powdered milk thistle is handy to sprinkle on roasted veggies, porridge etc for an elevation of liver love
  • The kale, garlic & milk thistle is a magical combo to cool the liver as a side to any dish

 

 

Beetroot and Quinoa Salad with citrus coconut kefir mint and bee pollen

A beautiful heart nourishing and balanced plate that can be seasonal-ised.

Boost energy naturally recipes

The super salad can be enjoyed all year through – in the summer you can leave the quinoa to cool and have the beetroot raw. And in winter you can eat warm with roasted veggies. 


2 cups fresh water
2 cups quinoa
Pinch sea salt
For the beets
4 purple beets, trimmed
1 tablespoon olive oil
1 tablespoon red wine vinegar

For the salad
1 cup fresh mint, finely chopped
1 cup flat leaf parsley, finely chopped
2 shallots, finely chopped
⅓ cup roasted pistachios, roughly chopped
⅓ cup pomegranate seeds (or blueberries if preferred)
Sea salt
Sprinkling of edible flowers and bee pollen

For the kefir (optional)

For ease I used ‘Coco’s coconut kefir and mixed with the zest and juice of a lemon.

Make it

Bring the quinoa to a simmer with the salt and then put a lid on the pot, reduce the heat to low and let simmer for 20 minutes. Turn the heat off and let the quinoa sit in the pot with the lid on for another 15 minutes. Fluff with a fork and let cool.

Meanwhile, bring a medium pot of salted water to a boil and add the beets. Simmer the beets over medium heat for 20 minutes and then drain and rinse the beets under cold water while rubbing the skin off the beets. Slice the peeled beets into wedges and toss with the oil and red wine vinegar and season to taste with salt. Set them aside.

In a large bowl, toss the quinoa with the fresh herbs and the shallots and season to taste with salt. Add most of the pomegranate seeds and pistachios with the quinoa and toss well and then transfer to a bowl or platter.

Add the beets around the outside of the bowl or platter and then sprinkle the remaining seeds and nuts, bee pollen and edible flowers to the top of the salad and serve.

Drizzle the citrus coconut kefir around the side to make it look fancy and enjoy. If you eat dairy & meat you can go ahead and add some mindfully courced good quality organic goats cheese & chicken from your local farm that cares about the animals and the food they are producing. 

Healing Notes

  • Beetroot is an excellent blood cleanser and heart nourisher and perfect to help ground 
  • The kefir is nourishing for the gut and balances out the good & bacteria
  • Bee pollen can speed up the healing process due to its anti-inflammatory properties, is a natural energy booster due to it’s high B vitamins and has been said to help reduce symptoms of the menopause as it regulates hormones
  • NB: Bee pollen should be avoided for children and pregnant women. Women should also avoid using bee pollen if they are breastfeeding. Bee pollen may cause increased bleeding if taken with certain blood thinners like warfarin.

 

 

Energising miso and cordyceps pasta

Serves 4 | Prep time 15 mins | Cook time 15 minutes

Due to it’s potent energising properties you may wish to reduce the cordyceps powder at dinner as you may be too buzzing to sleep.

Ingredients

  • 300g pasta (wholewheat tagliatelle works well for this one)
  • 3 garlic cloves, sliced
  • Tbsp organic coconut oil
  • 150g spinach
  • 3 tbsp white miso paste
  • 1/2 tbsp cordyceps powder
  • 1 tbsp rice vinegar
  • 3 tbsp nut butter
  • A squeeze of fresh lime
  • Handful of nuts (try flaked almonds/chopped walnuts)
  • Sea salt & pepper to taste
  • 1/2 chopped chilli to taste
  • Handful of sage
  • Sprinkle of nutritional yeast or your choice of good quality local cheese (unpasteurised where poss), grated

Make it

Cook the pasta in a large saucepan of sea salted water as instructed and drain
In a frying heat up the coconut oil and add the garlic for a minute or so.

Add the spinach and cook until wilted.

In a separate bowl mix up the miso, chilli, rice vinegar, nut butter, cordyceps powder and a splash of water – combine until creamy and season with salt & pepper and fold into the pasta.

Momentarily fry up the sage and add to the pasta.

Serve in bowls with a squish of lime and the nuts and cheese of choice.

Healing Notes

  • The fermented miso paste is good for the gut, immunity and for boosting mood and energy
  • Cordyceps is a medicinal mushroom that has long been used in in traditional Chinese medicine (TCM) to treat fatigue, sickness, kidney disease and low sex drive – you will not regret investing in this!
  • Sexual energy is healing energy and a great barometer to how well, vital and balanced we are 
  • Sage is a massively overlooked healing herb, anti-inflammatory, good for memory and even helps prevent cold sores. And for those fellow witches, sage has energetic properties of longevity, psychic awareness and protection

Shitake & Spring Onion Ramen

A tonne of warming and light goodness in a slurpy bowl.

Boost energy naturally recipes

Ingredients

  • 1 tablespoon coconut oil
  • 1 scallion, sliced
  • 1 tablespoon finely grated fresh ginger
  • Handful of shiitake mushrooms, sliced – for extra energy go wild with your mushroom selection!
  • 1 tablespoon of shoyu/good quality soy sauce/tamari (check the ingredients aren’t full of preservatives and sugar!) – Clearspring is a wonderful brand for clean Japanese ingredients
  • 1 tablespoon mirin (this is sweet to balance out the flavours and add depth)
  • 1 sweet potato/squash, peeled and chopped
  • 2 cups of seasonal greens
  • 3 cups of gut healing broth (above)
  • I serving of spelt noodles per person (or noodles of choice OR I cup of quinoa (cooked) for extra protein and grounding grain goodness)
  • 1 teaspoon of miso paste (this is added separately at the end to preserve it’s healing properties)
  • 2 chopped spring onions
  • Handful chopped parsley

Make it

In a large wok/pan heat the coconut oil

Cook the mushrooms and shoyu & mirin, heat until the mushroom soften and take on the shoyu & mirin – once cooked pop these in a separate bowl on the side

Add a little more coconut oil to the orginal wok/pan and once melted add the scallion & ginger and heat for 2 minutes

Stir in sweet potato/squash and greens and heat until they begin to soften

Add the gut healing broth, as much as you wish to make the consistency and servings you desire, adding the mushroom back in now

Boil up the noodles in a separate pan as per instructions, one cooked drain and place on a large Ramen-y bowl

Once the sweet potato/squash is cooked through ladle on as much of the soup as you wish onto the noodles

In a small separate bowl add 3 tablespoons hot water to the teaspoon of miso and mix up. Stir into the soup.

Serve with optional ingredients to taste;

Spring onions – if preferred add these into the cooking

Chopped parsley

Drizzle of toasted sesame oil

Sprinkle of sesame seeds

1 tablespoon of kimchi

1 sliced gerkin

Healing Notes

  • Spring onions are have great antibacterial and antiviral properties that fights against viral infections like cold and helps in reducing excess mucus perfect for kapha season
  • The gut healing broth includes a multitude of goodness support the immune system as we feel the changes in temperature and navigate the colds still prevalent in Kapha season
  • Get creative with the toppings – gerkins and greens are tonifying for the liver
  • Shitake is a culinary-medicinal mushroom that has low lipid content and is rich in protein, fiber, minerals, vitamins, antioxidant compounds, and β-glucans – mushroom give so much life!!
  • Buy the best organic coconut oil you can afford, you body will thank you
  • Parsley is a powerful anti-oxidant immunity builder and packed full of iron for an energy boost
  • Amp up the root veggies – like sweet potato – when you need some grounded energy – roasted parsnips are also great for this dish in the colder months when in season

Crash-free desserts

We want sustainable, clean energy that doesn’t have a down side. And we also have genuine cravings for ‘sugar’ so opt for natural sugars that give you nourishing sweetness and avoid refined sugars, glucose, fructose, all of those things that creep into so many processed foods that we don’t need. 

Banana and Maca Brownies

These brownies are some of the tastiest brownies i’ve ever tasted

Ingredients

  • 1 1/2 cup mashed ripe bananas
  • 1/2 cup smooth almond butter
  • 2 eggs room temperature
  • 1/2 cup cacao powder
  • 1/2 tsp maca powder
  • 2 – 3 tbsp coconut sugar
  • 1/4 tsp baking soda
  • 1 cup chocolate chip divided (the darker the better)
  • A pinch of sea salt

Make it

Preheat oven to 350F

In a large mixing bowl, mash ripe bananas with a fork or hand mixer

Add almond butter and eggs to the mashed bananas

Mix the wet ingredients well until smooth and well combined

Add cacao powder, coconut sugar, baking soda, and a pinch of salt to the wet ingredients. Mix until combined.

Gently fold 2/3 cup chocolate chips into the batter

Add the brownie batter to a parchment paper-lined 8×8 baking pan, then add the rest of the chocolate chips on top. Swirl a few spoonfuls of almond butter (optional).

Bake for 12 minutes

Take the brownie out of the oven and “slam” it on your kitchen counter gently and sprinkle sea salt on top (optional)

Bake for 9-10 more minutes (or until the preferred doneness).

Cut the brownie into squares once it cools down.

Healing notes

  • The natural coconut sugar and the bananas elevate the sweetness in a mindful way
  • Good quality cacao powder is packed with flavonoids, helping lower blood pressure, improve blood flow to the brain and heart, anti-oxidant, and a natural source of fibre, magnesium, potassium, and have natural compounds known to reduce anxiety and lift mood
  • Maca powder is a powerful energy & libido boosting peruvian root veg, also helping to lower blood pressure, reduce symptoms of menopause and increase and improve fertility in both men and women

Energy balls

Makes about 15 | Takes 15 minutes

Ingredients

100g walnuts
200g pitted dates, soaked in hot water for 5 minutes – save the water after soaking
1 tbsp coconut oil
1 tbsp oats
1 tbsp maple syrup
4 tbsp desiccated coconut
2 tbsp cacao powder

Make it

Blitz the nuts in a food processor/blender for 30 seconds. Add the dates and pulse for another 30 seconds, add oil, oats, cacao, coconut and maple syrup and blend for 2 minutes.

Add some of the date water to get to a useable consistency if the mixture is too thick.

Roll into even sized balls and roll through some more coconut and cacao powder to decorate if you wish.

Store in an airtight container in the fridge for up to a week or freeze for 3 months.

Healing notes

  • These brownies are some of the tastiest brownies i’ve ever tasted and the natural coconut sugar and the bananas elevate the sweetness in a mindful way
  • Good quality cacao powder is packed with flavonoids, helping lower blood pressure, improve blood flow to the brain and heart, anti-oxidant, and a natural source of fibre, magnesium, potassium, and have natural compounds known to reduce anxiety and lift mood
  • Maca powder is a powerful energy & libido boosting peruvian root veg, also helping to lower blood pressure, reduce symptoms of menopause and increase and improve fertility in both men and women

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