Some of My Favourite Energy Recipes

Carrot Cake Chia Pudding

This is an excellent breakfast you can make the night before, so you can take it easy the next morning. Five minutes of stirring, then the fridge does the rest.

Serves 2  ·  5 minutes prep, then 3 hours or overnight in the fridge

Ingredients

• 1 medium carrot, grated
• 1/2 tsp cinnamon
• 1/8 tsp ground cloves
• 1/4 tsp ground ginger
• 1 tsp stevia powder, or 1 to 2 tbsp raw honey or maple syrup, to taste
• 480ml milk (dairy or plant-based)
• 95g chia seeds
• 30g walnuts, chopped
• 2 tbsp unsweetened coconut flakes

Method

1. In a medium bowl, combine the grated carrot, cinnamon, cloves, ginger, and your sweetener of choice.
2. Add the milk, then whisk in the chia seeds.
3. Let it sit for 5 minutes, then stir again to redistribute the seeds.
4. Cover and refrigerate for 3 hours, or overnight.
5. Divide into bowls or jars and garnish with shredded coconut and chopped walnuts.

Keeps well in the fridge for 3 to 4 days. For a creamier texture, swap half the milk for full-fat canned coconut milk. For extra calcium, add 1 tbsp tahini or ground sesame seeds, and swap the walnuts for almonds.

Per serve: 402 kcal  ·  12g protein  ·  30g carbs  ·  30g fat

Spiced Cajun Salmon with Corn Salsa Salad

Twenty minutes, one tray, and it’ll look like you went all out. This is what I make when I want something delicious on the table without spending time standing over a hob.

Serves 4  ·  20 minutes

Ingredients

• 4 salmon fillets (170g each)
• 2 tbsp Cajun seasoning
• 2 tbsp olive oil
• 2 corn cobs, cooked
• 350g cherry tomatoes, quartered
• 60g coriander leaves

Method

1. Preheat the oven to 220°C (425°F).
2. Mix the Cajun seasoning with the olive oil and rub onto the salmon fillets.
3. Bake the salmon on a tray for 12 to 15 minutes, until cooked through.
4. Cut the corn kernels off the cobs into a bowl. Add the cherry tomatoes and coriander, and toss.
5. Serve the corn salsa with the salmon fillets across 4 plates.

Per serve: 425 kcal  ·  38g protein  ·  21g carbs  ·  21g fat

Immunity Boosting Bone Broth

I make this in the Instant Pot, so I don’t have to wait too long to get this in mah belly!

Serves 4  ·  Prep 10 minutes  ·  Cook 60 to 90 minutes (Instant Pot) or 12 hours (slow cooker)

Ingredients

• 1 to 2 whole chicken carcasses (about 1 to 2kg of bones), tastes even better using bones from a roast chicken
• 1 carrot, peeled and chopped
• 1 yellow onion, quartered
• 2 stalks celery, chopped
• 3 garlic cloves, halved
• 1 tbsp apple cider vinegar
• 1 tsp sea salt
• 6 whole black peppercorns
• 1.5 litres water

Method

1. Place the bones in your Instant Pot or slow cooker and add all remaining ingredients.
2. Instant Pot: pressure cook on high for 60 to 90 minutes. Slow cooker: cook on low for at least 12 hours.
3. Strain the broth through a strainer or mesh sack and discard the vegetables.
4. Let the broth cool, then remove and discard, or save for cooking, the layer of fat that forms on top.
5. Freeze the broth until you’re ready to use it.

Refrigerate leftovers in an airtight container for up to 4 days (or 2 days in my house), or freeze for up to 3 months. One serving is roughly 1 to 1.5 cups. Leave out the garlic and onion if you’re avoiding FODMAPs.

Per serve: 30 kcal  ·  1g protein  ·  7g carbs  ·  0g fat

Apple Bites

This is the one I make when I want something sweet that isn’t going to leave me yawning an hour later. A whole batch keeps you covered for the week (if you can show that much restraint).

Serves 12  ·  50 minutes

Ingredients

• 250g (8.8 oz) plain flour, or gluten-free flour
• 3 tsp baking powder
• 180g (6.3 oz) coconut sugar
• 1 egg
• 1/2 cup melted butter or coconut oil
• 2 apples, peeled, cored, and cut into chunks

Method

1. Preheat the oven to 180°C (360°F) and line an 8-inch (20cm) tin with parchment paper.
2. Mix the flour, baking powder, and coconut sugar in a bowl.
3. Add the egg and melted butter or coconut oil, and stir to combine.
4. Fold in the apple chunks.
5. Pour the batter into the tin and bake for 35 to 40 minutes.
6. Cool before removing. Store in an airtight container.

Per serve: 242 kcal  ·  2g protein  ·  36g carbs  ·  10g fat

Purple Power Protein Smoothie

Five ingredients, five minutes, and it’ll be done before the kettle’s even boiled. This is one of the recipes I made specifically for women who are too exhausted to cook.

Serves 1  ·  5 minutes

Ingredients

• 240ml (8 fl oz) dairy or plant-based milk
• 150g (5.2 oz) frozen berries
• 1 banana
• 1 medium cooked beetroot, grated
• 28g (1 oz) vanilla whey protein powder, or collagen or bone broth powder for dairy-free

Method

1. Blend all ingredients in a blender until smooth. Serve.

Per serve: 335 kcal  ·  24g protein  ·  53g carbs  ·  3g fat

High Protein Vanilla Porridge

Oats, protein powder, banana, and walnuts. Twelve minutes, no faff, and it keeps you going way past 11am.

Serves 2  ·  12 minutes

Ingredients

• 480ml (17 fl oz) dairy or plant-based milk
• 80g (2.8 oz) oats (gluten-free)
• 30g (1 oz) vanilla whey protein powder
• 1 banana, sliced
• 30g (1 oz) walnuts, chopped

Method

1. Heat the milk in a pot. Stir in the oats and cook on low for 5 to 7 minutes, stirring often.
2. Remove from the heat and mix in the protein powder.
3. Divide into bowls and top with banana slices and walnuts. Serve.

Add a tablespoon of nut butter for extra fat and staying power. For dairy-free, use collagen peptides or bone broth powder instead of whey, and add vanilla powder or extract to taste.

Per serve: 387 kcal  ·  19g protein  ·  44g carbs  ·  15g fat