Your midday hunger has come knocking, and low blood sugar has made you sleepy and unfocused. You might be tempted to hold out until dinner — but you know that resisting those hunger pangs actually makes you more likely to overeat.
It’s tempting to turn to sugar or caffeine during an afternoon slump, but these energy boosters typically lead to an unpleasant crash. When you want to feel full and stay energized, you need protein, healthy fats, complex carbohydrates, and fiber. These all come from real food.
Each of these well-balanced recipes is designed to nourish, satisfy, and keep you humming along until it’s time for your next meal. Unlike most snacks from the vending machine, they will reliably provide you with lasting sustenance.
Cocoa-Almond Energy Bites
Makes 12 servings • Prep time 10 minutes
- 1 cup soft dates
- ¼ cup rolled oats
- 3 tbs. almond butter
- ½ tsp. vanilla extract
- 1 tbs. cocoa powder, plus 2 tbs. for coating
- Place all the ingredients (minus the coating) in a powerful blender or food processor.
- Blend, scraping down the sides frequently until the mixture forms a coarse purée.
- Spread coating on a large plate.
- Scoop out level tablespoons of the mixture, then roll into 1-inch balls and place on the plate.
- Roll the balls in the coating until well covered, then place in an airtight container and refrigerate for up to a month.
Tip: If your dates feel dry, soak them in warm water for 20 to 30 minutes to soften them.
Matcha Energy Bites
Makes 12 servings • Prep time 10 minutes
- 1 cup soft dates
- ¼ cup rolled oats
- 3 tbs. tahini
- 2 tsp. matcha powder
- 1 tbs. sesame seeds, plus 2 tbs. for coating
- Place all the ingredients (minus the coating) in a powerful blender or food processor.
- Blend, scraping down the sides frequently until the mixture forms a coarse purée.
- Spread coating on a large plate. Scoop out level tablespoons of the mixture, then roll into 1-inch balls and place on the plate.
- Roll the balls in the coating until well covered, then place in an airtight container and refrigerate for up to a month.
Tip: If your dates feel dry, soak them in warm water for 20 to 30 minutes to soften them.
Coconut-Lime Energy Bites
Makes 12 servings • Prep time 10 minutes
- ½ cup soft dates
- ½ cup dried pineapple, coarsely chopped
- 3 tbs. almond butter
- 1 tbs. fresh lime juice
- 2 tsp. fresh lime zest
- ¼ cup coconut flakes, plus 2 tbs. for coating
- Place all the ingredients (minus the coating) in a powerful blender or food processor.
- Blend, scraping down the sides frequently until the mixture forms a coarse purée.
- Spread coating on a large plate.
- Scoop out level tablespoons of the mixture, then roll into 1-inch balls and place on the plate. Roll the balls in the coating until well covered, then place in an airtight container and refrigerate for up to a month.
Tip: If your dates feel dry, soak them in warm water for 20 to 30 minutes to soften them.
Why Dates?
This dried fruit adds a hint of sweetness while also being high in polyphenols, which means it delivers a dose of antioxidants. A concentrated source of pre- or postworkout energy, a 3.5-ounce serving (about four large Medjool dates) also contains nearly 7 grams of fiber and about 2.5 grams of protein.
Go Nuts
High in fiber and healthy fats, nuts are a satisfying snack choice. They also boast some serious health-enhancing benefits. Studies have shown that eating about 1 ounce of nuts daily can reduce the risk of heart disease by some 30 percent.
Hummus, 3 Ways
Makes 3 cups • Prep time 10 minutes
- 1 cup steamed, mashed beets
- ½ cup tahini
- 1 14–oz. can chickpeas
- 3 tbs. fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp. paprika
- ½ tsp. salt
- 1 cup baked, mashed sweet potatoes
- 1 cup walnuts, chopped
- 1 14–oz. can chickpeas
- ¼ cup fresh lemon juice
- ¼ cup orange juice
- 2 cloves garlic, minced
- ¾ tsp. salt
- ½ cup oil-packed sun-dried tomatoes, drained
- ½ cup almonds, chopped
- 1 14–oz. can white beans
- ¼ cup fresh lemon juice
- 2 cloves garlic, minced
- ½ tsp. salt
- Place all ingredients for your chosen flavor in a powerful blender or food processor.
- Blend until smooth, scraping down the sides as needed.
- Serve with pita, whole-grain or nut-based crackers, or sliced vegetables.
- Keep leftovers in an airtight container in the refrigerator for up to four days.
3 Trail Mix Variations
Makes about 3 cups • Prep time 10 minutes
Base:
- 1 cup raw cashews
- 1 cup raw pumpkin seeds
Coating:
- 1 tbs. coconut oil
- 1 tsp. turmeric
- 1 tsp. cinnamon
- 1 tsp. cumin
- 1 tsp. freshly ground black pepper
Mix-ins:
- ½ cup dried apricots
Base:
- 1 cup whole almonds
- ½ cup walnut halves
Coating:
- 2 tsp. toasted sesame oil
- 1 tsp. tamari or soy sauce
- 2 tsp. honey
- ⅛ tsp. cayenne
Mix-ins:
- ½ cup wasabi peas
- ½ cup goji berries
- ½ cup dried cherry halves
- ½ cup raisins
Base:
- 1 cup roasted, unsalted peanuts
- 1 cup coconut flakes
- ¼ cup cacao nibs
Coating:
- 1 tbs. avocado oil
- 1 tbs. creamy nut butter
- 1 tbs. honey
- 1 tsp. cinnamon
Mix-ins:
- ½ cup raisins
- Mix base ingredients in a medium bowl.
- In a medium sauté pan, warm oil for coating over medium heat, then add remaining coating ingredients and stir until mixture just starts to bubble.
- Add base ingredients and stir well to coat.
- Cook over medium-low heat for about two minutes, then add mix-ins and stir to combine.
- Remove from heat and transfer mixture to a bowl to cool, then store in an airtight container at room temperature for up to a week, or in the refrigerator for up to two weeks.
Breakfast Egg Muffins
Makes 6 muffins • Prep time 45 minutes
- 5 large eggs
- ½ tsp. salt
- ½ cup plain Greek yogurt or 4 oz. lox, chopped
- 1 tbs. extra-virgin olive oil
- 1 ¼ cup Roma tomatoes, chopped (about 2 medium)
- 1 cup kale, chopped
- 1 tbs. fresh thyme or rosemary, or 1 tsp. dried
- Preheat oven to 350 degrees F.
- Line a 6-cup muffin pan with paper liners, or grease with plenty of olive oil.
- Whisk the eggs and salt in a medium bowl. If using yogurt, whisk into the eggs until smooth. If using lox, fold into the eggs until combined.
- Heat olive oil in a small sauté pan over medium-high heat.
- Add the tomatoes, kale, and herbs, then stir to combine. Cook, stirring frequently, until the vegetables are soft and shrunken and the pan is nearly dry, about three minutes. Remove from heat and let cool to room temperature, then fold into the egg mixture.
- Divide mixture among prepared muffin cups and bake for 25 minutes, until the tops are puffed and browned.
- To store, cool completely and transfer to an airtight container. Refrigerate for up to four days, or freeze in an airtight container or freezer bag for up to a month.
This Post Has 0 Comments