Some days you can wake up early, get a run in before work, pick up the dry cleaning, and eat a healthy, homemade dinner by 7:00 p.m. Other days, nothing gets done except binge-watching a few episodes (okay, a whole season) of Game of Thrones. That’s life, right? The truth is, it’s okay to give yourself a break, or even a whole day off. Sometimes the lack of energy you feel is your body telling you it needs rest or better nutrition. When we’re too busy, we often forget about both. You wouldn’t put cheap gas in a Lamborghini, right? Our bodies deserve the same care and respect. The cheaper or less healthy our food, the less fuel we have to keep moving, fight stress, and stay fit. Soups and smoothies with energy-boosting ingredients are like the high-octane gas of body fueling. Adding even just a few per week can keep your system humming smoothly.
Every food and nutrient has a purpose, and it’s our job to fuel our bodies with the right foods at the right times. Balancing the three main energy players—carbohydrates, protein, and fat—is key to maintaining your energy, mood, and overall health. A couple of major myths continue to persist despite the latest research: first, that carbs are the enemy. Not true! In fact, your brain runs on glucose. Healthy carbs like rice, fruit, starches, and oats are designed to feed your body the sugar it needs to function. Eliminating carbs from your diet is not a good idea. You’ll end up eating more protein and fat than necessary, and protein is actually not intended to be used by your body for energy (myth #2). This will eventually lead to health problems. Proteins such as yogurt, nuts, chicken, cheese, and beans are designed to build muscle, repair tissues, and keep you fuller longer. Finally, fat doesn’t make you fat! Let’s put this myth to rest for good. Healthy fats such as avocados, olive oil, flaxseeds, and nuts are important to slow down digestion and give you a feeling of satiety.
It’s essential that we balance the quantity and timing of our intake of these nutrients so that we keep our blood sugar in check and promote steady energy, mood, and productivity levels. Eating more, but smaller, meals every 3 to 4 hours is recommended to prevent low blood sugar (read: hanger) and keep you going all day long. It also keeps you from eating huge portions at dinner or before bed.
Complex carbs are the supreme fuel for your body. They increase energy and elevate our mood by increasing serotonin, the “happy” neurotransmitter. You may feel better after downing a bag of potato chips, but it’s a false high—your body will use up the simple carbs quickly and then crash again. But complex carbs like fruit, oats, and nuts provide hours of steady energy! The soup and smoothie recipes in this chapter combine delicious complex carbs with filling fat and protein to give your body the optimal fuel it craves.
Most energy comes from fast-burning carbohydrates, but you can’t use that energy without adequate protein. Protein is the bedrock of a balanced diet. It helps maintain muscle and aids in the production of hormones and enzymes. It also helps keep blood sugar even so it doesn’t spike erratically. Keeping a container of almonds or walnuts around is a great idea: Nuts are one of the best energy boosters since they contain healthy fats, protein, vitamin E, and magnesium, a mineral that plays a significant role in transforming sugar into energy. The key is keeping your intake to a handful or so.
Hungry before bed? Grab a snack high in protein and low in carbs; this keeps blood glucose levels stable so you don’t get an unexpected kick of energy. Great go-to’s are a piece of hard cheese (or string cheese) and a handful of crackers, an apple with 1 tablespoon of almond butter, a slice of whole grain toast with 1 tablespoon almond butter, or Greek yogurt topped with ¼ cup granola. Don’t opt for snacks high in sugar either, or you’ll be in for an unwanted jolt of energy.
For years we’ve been told that the key to being healthy is eating a low-fat diet. But not all fat is created equal. In reality, it’s more about the kind of fat you’re eating. Experts now recommend diets high in healthy fats, which are found in foods such as avocado, olive oil, eggs, and nuts. These good fats help maintain steady blood sugar levels, keep you full, and are packed with nutrients that also give you healthy skin and nails.
Another component critical to sustaining energy and steady blood sugar is fiber. Fiber slows digestion, which keeps you fuller longer and energizes you throughout the day. That’s why most processed foods and snacks like chips and candy keep you satiated for only a short time—they lack the all-important fiber found in better options like fruits, veggies, whole grains, and beans. Check out Busy “B” Soup for a fiber-rich energy boost.
It may not be news that dark chocolate is good for you, but do you know why? It’s packed with antioxidants and contains caffeine, which elevates our energy and mood. It also contains theobromine, a natural stimulant similar to caffeine, which also keeps you more alert and awake. Not to mention that eating small amounts of dark chocolate is a healthy way to satisfy sweet cravings! Another great source of caffeine is green tea, which is also loaded with disease-fighting antioxidants and catechin. It boosts metabolism, promotes healthy weight, improves brain function, and lowers the risk of cancer. What’s not to love? Brew up a pot, let it cool, and serve the tea over ice with a bit of honey or agave for a refreshingly healthy summer drink.
Now, most of us depend on a morning cup of coffee—sometimes two. Coffee is a caffeine superstar. It increases energy and improves mood, memory, and cognitive function. It’s sometimes the only reason we can get out of bed in the morning! Just remember: Don’t rely on caffeine too much. Yes, it’s great for a quick boost, but it can leave you crashing. For a nice morning fix, check out the incredibly delicious, energy-boosting Wake Up and Go Smoothie.
True, but we don’t mean cake and ice cream! Our bodies run on glucose, or the concentration of sugar in our blood. Glucose is made by the breakdown of all food, which travels throughout the body via our bloodstream and enters into cells with the help of insulin. Without insulin, the cells cannot use glucose, so it hangs out in our bloodstream, causing high blood sugar and diabetes. Some foods are great at maintaining steady blood sugar; others, not so much. The recipes in this chapter focus on the best foods to keep your glucose level balanced and keep you feeling energized and happy.
We know that too much sugar in our blood is bad for us, but too little can also be dangerous. When your blood sugar levels fall too low—you skip a meal, exercise without enough fuel, or wait too long to eat—you may experience hypoglycemia, which can become a medical emergency. Hypoglycemia can be mistaken for many other common ailments, so it’s good to know the symptoms. Fortunately, the soups and smoothies in this book are full of all the right nutrients to make sure you’re keeping balanced blood sugar levels. It’s our foolproof, no-crash guarantee.
• Headache
• Shakiness, anxiety, nervousness
• Palpitations, tachycardia
• Sweating, feeling of warmth
• Hunger, stomachache
• Nausea, vomiting, abdominal discomfort
• Abnormal thinking, impaired judgment
• Irritability
• Fatigue, weakness, lethargy
• Confusion, memory loss, lightheadedness or dizziness, delirium
If you find yourself experiencing any hypoglycemic symptoms and it’s been a while since you ate, or you just finished an intense workout, here are some easy ways to quickly bring your glucose levels back to normal.
If you are experiencing hypoglycemia, eat or drink 15 grams of rapidly digesting carbohydrates, such as:
• ½ cup of fruit juice
• 1 cup of nonfat milk
• 5 saltine crackers
• 1 tablespooon of honey
• 1 cup of Gatorade or another sports drink
Cacao is so trendy these days—it even had its own cameo on Portlandia. That’s probably because as the world grows ever more health conscious, superfoods become more popular. It’s also a good source of caffeine—not as strong as coffee, but good for a slight bump in energy.
Cacao can be added to almost any of our smoothies for a rich, chocolaty flavor boost and pick-me-up.
Cacao nibs are essentially the purest form of chocolate. They’re made by roasting the seeds of the cacao tree and have a bitter, nutty flavor, like a cross between chocolate and coffee.
For a twist on your next Friday night in, why not try a cacao facial? The natural antioxidants found in cacao can be consumed or applied topically to banish free radicals and repair skin cells. This cleansing facial mask combines antioxidant-rich cacao powder and antimicrobial manuka honey (if you can’t find this New Zealand variety, regular honey offers similar benefits). Yogurt provides a creamy texture and probiotics, which soothe skin irritation when applied topically.
⅓ cup organic cacao powder
3 tablespoons plain yogurt
1 tablespoon manuka or regular honey
½–2 teaspoons water (optional)
Squeeze of lemon juice
In a bowl, combine the cacao powder and yogurt, stirring until a paste forms. Add the honey and continue to mix until blended thoroughly. Make a thinner mask by mixing in the water, a bit at a time, if desired. Squeeze some lemon juice into the mixture for added antibacterial power and for a natural preservative. The added lemon juice allows you to store the mask in the refrigerator for a few days. Apply a thin layer of the mask to your face and leave it on for 5 to 10 minutes. Wash thoroughly with warm water, and enjoy your soft, glowing skin!
Cacao is delicious and it promotes cardiovascular health, skin health, and blood pressure stability. Studies have shown that cacao can also help boost your endorphin and serotonin levels, while boosting energy. Who can say no to that?
Did you know that even just the smell of cacao can activate the same neurotransmitters that are stimulated when you eat chocolate? That means you can use the scent to curb cravings! But cacao has such great health benefits, you can smell your cake and eat it too. The small amount of caffeine can also help with pesky cravings while giving you extra pep on a sleepy day.
MAKES 2 SERVINGS
This ultra-satisfying smoothie bowl combines healthy carbs, protein, fat, and a little caffeine to rev your engine in the morning and keep you going all day long. The nut butter and nuts provide protein and healthy fats to slow digestion of the carbs and stabilize your blood sugar for hours after you’ve skipped out the front door.
1 cup unsweetened coconut milk, cashew milk, or almond milk
1 large fresh or frozen banana
2 tablespoons natural nut butter
1 tablespoon unsweetened cocoa powder
¼ teaspoon vanilla extract
Handful of ice
TOPPINGS
2 tablespoons granola
2 tablespoons chopped walnuts or almonds
2 tablespoons cacao nibs
1 tablespoon chia seeds or flaxseeds (optional)
Shredded coconut (optional)
In a blender, combine the milk, banana, nut butter, cocoa powder, vanilla, and ice. Blend until the desired consistency is reached. Pour the smoothie into a bowl and sprinkle it with the granola, chopped nuts, cacao nibs, and chia seeds or flaxseeds, if using.
Per serving: 690 calories, 46 g fat (12 g saturated fat), 63 g carbohydrates, 24 g sugar, 112 mg sodium, 19 g fiber, 18 g protein
MAKES 1 SERVING
This is the ultimate chocolatey-coffee morning treat! The coffee and cacao provide energizing caffeine, the banana and fiber-rich oats fuel your body, and the nut butter slows digestion, sending you out the door ready to take on the world (or, at least, your morning commute).
1 fresh or frozen banana
½ cup cold coffee
½ cup unsweetened almond milk or coconut milk
¼ cup rolled (old-fashioned) oats
1 tablespoon natural nut butter
1 teaspoon cacao nibs, for garnish
In a blender, combine the banana, coffee, milk, oats, and nut butter. (If the banana is not frozen, you may want to add a handful of ice for a thicker consistency.) Blend until the desired consistency is reached. Serve sprinkled with the cacao nibs on top.
Per serving: 489 calories, 29 g fat (3 g saturated fat), 50 g carbohydrates, 18 g sugar, 200 mg sodium, 10 g fiber, 14 g protein
* If you’re not a big breakfast eater or all that hungry first thing in the morning, smoothies are a great way to fuel up without feeling weighed down.
MAKES 1 SERVING
This supergreen combo mixes energizing carbs, protein, and fiber to propel you forward without crashes or cravings. Flaxseeds add additional fiber to help slow digestion and keep you fuller longer.
1 cup unsweetened almond milk, coconut milk, or cashew milk
1 cup chopped kale
1 pear, cored and chopped
1 fresh or frozen banana
1 tablespoon almond butter or peanut butter
1 tablespoon flaxseeds
Ice as needed (omit if the banana is frozen)
In a blender, combine the milk, kale, pear, banana, nut butter, flaxseeds, and ice (if using). Blend until the desired consistency is reached and enjoy.
Per serving: 431 calories, 17 g fat (2 g saturated fat), 68 g carbohydrates, 33 g sugar, 247 mg sodium, 15 g fiber, 11 g protein
Pears ripen at room temperature, so place them on the kitchen counter or on the dining room table in a pretty bowl to double as room décor as they ripen. Placing them in a paper bag will speed up the ripening process. Ripening fruit gives off ethylene, and more ethylene in the air around the pears will make them ripen faster; therefore, you can add apples or bananas to the bowl or bag to further speed up the process. When the pears are ripe, store them in the refrigerator to keep them just at the right ripeness for blending!
MAKES 1 SERVING
A perfect alternative to your morning joe, green tea has enough caffeine to keep you energized and alert for whatever the day brings. Combined with honeydew and avocado, it makes a refreshingly delicious smoothie that just could become addictive!
2 cups chopped honeydew melon
¾ cup brewed green tea (use 2 tea bags and steep for about 10 minutes to make it strong)
1 small avocado
¼ cup unsweetened almond milk or cashew milk
1 teaspoon honey
In a blender, combine the melon, tea, avocado, milk, and honey. Blend until the desired consistency is reached and sip away!
Per serving: 259 calories, 2 g fat (0.5 g saturated fat), 64 g carbohydrates, 48 g sugar, 108 mg sodium, 6 g fiber, 3 g protein
MAKES 2 SERVINGS
Like a parfait in a glass, this smoothie blends thick, creamy Greek yogurt and almond butter, a filling combo of protein, carbs, fat, and fiber.
1 cup plain or vanilla 2% Greek yogurt
1 fresh or frozen banana
½ cup unsweetened coconut milk or almond milk
¼ cup rolled (old-fashioned) oats
2 tablespoons almond butter
Honey, to taste
Ice as needed
In a blender, combine the yogurt, banana, coconut or almond milk, oats, almond butter, honey to taste, and ice. Blend until fully mixed, and serve.
Per serving: 543 calories, 24 g fat (5 g saturated fat), 61 g carbohydrates, 32 g sugar, 147 mg sodium, 8 g fiber, 29 g protein
There are about 60,000 bees in a beehive that collectively travel up to 55,000 miles and visit more than 2 million flowers to accumulate enough nectar to make just 1 pound of honey! The color and flavor of honey depend on the bees’ nectar source (the blossoms). There are more than 300 unique types of honey in the United States, originating from floral sources such as clover, eucalyptus, and orange blossoms. Lighter-colored honeys have a mild flavor, whereas darker honeys are more robust in flavor.
MAKES 1 SERVING
Almond butter and Greek yogurt are high in protein to help stabilize blood sugars and prevent the dreaded late-afternoon “crash.” The berries and juice offer up healthy carbs to boost energy levels and fuel your body all day long.
½ cup frozen cranberries
2 tablespoons almond butter
½ cup unsweetened cranberry juice
½ cup plain 2% Greek yogurt
½ cup blackberries
In a blender, combine the cranberries, almond butter, cranberry juice, yogurt, and blackberries. Blend until slightly chunky. If you prefer a thinner smoothie, add more cranberry juice.
Per serving: 381 calories, 20 g fat (4 g saturated fat), 39 g carbohydrates, 27 g sugar, 112 mg sodium, 9 g fiber, 18 g protein
MAKES 4 SERVINGS
The simple chickpea shines here as a terrific source of both protein and fiber, keeping you energized and satisfied. Its costar is the equally humble potato, which is an excellent source of complex carbs.
2 tablespoons olive oil
1 small onion, chopped
1 clove garlic, minced
1 rib celery, chopped
1 carrot, chopped
3 cups low-sodium vegetable broth
2 russet potatoes, peeled and cubed
2 cans (14.5 ounces each) diced tomatoes, undrained
2 cans (15 ounces each) chickpeas, drained and rinsed
2 tablespoons garam masala
½ teaspoon ground turmeric
Salt and ground black pepper
1. In a large stockpot over medium-high heat, warm the oil. Add the onion, garlic, celery, and carrot and cook, stirring frequently, for 5 minutes, or until soft.
2. Add the vegetable broth, potatoes, tomatoes and their juices, chickpeas, garam masala, and turmeric and simmer for 30 minutes, stirring occasionally.
3. Remove from the heat and add salt and pepper to taste.
4. Puree half of the soup in a blender and return it to the pot. Heat the soup through and serve warm.
Per serving: 402 calories, 9 g fat (1 g saturated fat), 71 g carbohydrates, 4 g sugar, 10 mg sodium, 9 g fiber, 10 g protein
The spices typically used to make garam masala include coriander, cumin, cardamom, mustard seeds, bay leaves, fennel, fenugreek, caraway, black and white peppercorns, cloves, mace, nutmeg, and cinnamon. Garam masala’s health benefits include boosting immunity, improving digestion, supporting weight loss, relieving pain, and decreasing blood sugar levels.
MAKES 4 SERVINGS
Beans may sound boring, but they provide carbohydrates, protein, and fiber for lasting energy throughout the day (and they’re cholesterol free)! Beans are also a great way to give your body a rest from animal proteins, which are harder to digest than vegetable proteins. Whip up this easy, savory soup on Meatless Mondays and your body will thank you (possibly out loud).
¼ cup olive oil
4 cups chopped yellow onions (about 2 large)
2 cloves garlic, minced
3 cans (15 ounces each) cannellini or great northern beans, rinsed and drained
6 cups low-sodium vegetable broth
2 bay leaves
½ teaspoon dried thyme
1. In a large stockpot over medium-high heat, warm the oil. Add the onions and cook, stirring frequently, for 5 minutes, or until soft. Add the garlic and cook, stirring, for 5 minutes.
2. Add the beans, broth, bay leaves, and thyme and bring to a boil. Then turn down the heat and simmer for about 20 minutes.
3. Remove the soup from the heat, and remove the bay leaves.
4. Using an immersion blender, carefully purée the soup until smooth. Or puree in batches in a regular blender.
Per serving: 315 calories, 14 g fat (2 g saturated fat), 45 g carbohydrates, 2 g sugar, 383 mg sodium, 9 g fiber, 8 g protein
* For extra flavor, top with crumbled veggie bacon.
MAKES 4 SERVINGS
It may not look that exciting, but cauliflower contains many B-complex vitamins such as folate, pantothenic acid (vitamin B5), pyridoxine (vitamin B6), thiamin (vitamin B1), and niacin (B3), as well as vitamin K. These vitamins all help boost metabolism, making this creamy, comforting soup a go-to during those extra-busy weeks.
2 tablespoons olive oil
1 onion, chopped
2 carrots, chopped
2 ribs celery, chopped
3 cloves garlic, minced
1 teaspoon curry powder
½ teaspoon ground turmeric
6 cups low-sodium vegetable broth
1 head cauliflower, chopped
1 russet potato, peeled and chopped
1. In a large stockpot over medium-high heat, warm the oil. Add the onion, carrots, celery, garlic, curry powder, and turmeric. Cook, stirring frequently, for 5 minutes, or until the onion is translucent.
2. Add the broth, cauliflower, and potato. Bring to a boil, then reduce the heat and simmer, covered, on low heat for 30 minutes, or until the vegetables are soft. Remove from the heat and let the soup cool slightly.
3. Working in batches, add the soup to a blender and puree it until smooth, or puree all of it at once using an immersion blender.
Per serving: 234 calories, 8 g fat (1 g saturated fat), 36 g carbohydrates, 8 g sugar, 298 mg sodium, 7 g fiber, 6 g protein
MAKES 4 SERVINGS
This funky, delicious twist on a chilled veggie soup combines superstar ingredients that fill you up without slowing you down. You can make a batch and keep it in the fridge for up to 3 days, or freeze it and thaw in the fridge overnight before serving, making this a perfectly cool summertime meal.
1 head romaine lettuce, coarsely chopped
1½ cups water
1 cup baby spinach
1 cucumber, peeled and chopped
1 green apple, seeded and chopped
1 avocado
¾ cup cherry tomatoes
½ cup fresh cilantro
1 lemon, peeled and quartered
1 clove garlic
In a blender, combine the lettuce, water, spinach, cucumber, apple, avocado, tomatoes, cilantro, lemon, and garlic. Pulse several times, then blend until smooth and creamy.
Per serving: 150 calories, 8 g fat (1 g saturated fat), 20 g carbohydrates, 9 g sugar, 33 mg sodium, 8 g fiber, 4 g protein
An overly acidic diet can sap your energy, increase the chance of obesity, and contribute to other health problems. Among its other awesome benefits, spinach contains minerals that balance the acid in our bodies.
MAKES 4 SERVINGS
Sweet potatoes not only add flavor to a soup, they provide carbohydrates and fiber, which means they have a low glycemic index and release sugar slowly into the bloodstream. They’re also an excellent source of manganese, which helps the body metabolize carbohydrates.
1 tablespoon olive oil
1 cup chopped onions
4 cups low-sodium vegetable broth
3 cups peeled, chopped sweet potatoes
2 cups peeled, chopped beets*
2 cups chopped carrots
½ cup chopped fresh parsley
2 teaspoons paprika
1 teaspoon garlic powder
Salt and ground black pepper
1. In a large stockpot over medium heat, warm the oil. Cook the onions, stirring frequently, for 5 to 7 minutes, or until golden brown.
2. Add the broth, sweet potatoes, beets, and carrots. Bring to a boil, cover, and simmer for 30 minutes, or until the vegetables are soft.
3. Add the parsley, paprika, and garlic powder. Puree the soup in the pot using an immersion blender, or puree it in batches using a standard blender. Season to taste with salt and pepper.
Per serving: 209 calories, 4 g fat (1 g saturated fat), 40 g carbohydrates, 14 g sugar, 368 mg sodium, 8 g fiber, 4 g protein
* Beets are beautiful—but they can also stain clothes and tablecloths! It’s not a bad idea to don an apron while cooking this soup (or, at least, to stir very carefully).
Beets boost energy levels because they contain nitrates, which dilate blood vessels, leading to increased bloodflow—which makes your muscles work harder and boosts energy levels.
