Feel your energy levels plummet when 3.30 rolls around? First, back away from the chocolate bar! Beat that mid-afternoon slump and put an extra spring in your step with these protein-packed, energy boosting springtime lunch ideas…By Katie Martlew
FACT #1 those sugary, fatty and processed foods that we reach for when we’re low on energy, actually increase lethargy and tiredness. While sugary foods give us an instant boost, they cause the body to release insulin, which leads to feelings of lethargy once the sugar rush diminishes.
FACT #2 the body also has to work harder to process fatty foods, which is another sure-fire way to zap energy. In addition, processed foods contain fewer energy-boosting nutrients. To really kick mid-afternoon sugar cravings to the curb, keep things as fresh, nutritious and simple as possible. Foods with plenty of protein, energy-boosting nutrients and lots of B vitamins are key to sustaining high energy levels throughout the day. Think complex carbohydrates like whole grains, brown rice and lentils, as well as lean meats, fish, beans and fresh vegetables and salad (sans high fat cheeses and dressings that are loaded with sugar.)
Easy Energy Boosting Kids Snacks: A few great nutritious, energy-boosting lunchbox ideas for kids (and adults) include:
-Cottage cheese and vegetable sticks (celery or carrot). A great source of calcium and packed with protein.
-Turkey sandwich with whole wheat bread: full of protein and complex carbs–Turkey also contains amino acids that help you focus and stay alert.
-Wholegrain rice cakes with peanut butter: this high protein, low GI snack is a great cheap, quick and easy lunchbox filler, and a great alternative to processed, high-sugar store bought muesli bars.
Energy-Boosting Springtime Lunch Recipes
Brown Rice And Tuna Salad Recipe
Quick, cheap and easy to make, this low-GI, low-fat salad packs a high-protein punch, and will keep you fuller for longer.
Ingredients (serves 4)
1 1/3 cups brown rice
200g punned cherry tomatoes, quartered
50g baby spinach (or baby rocket leaves)
425g can of tuna in springwater, drained.
Eschallots, chopped finely.
1 avocado
Lime (to taste)
Method
1. Cook rice following directions on packed. Drain well and set aside for 5 minutes to cool slightly.
2. Add tomatoes, baby spinach, eschallots, tuna, and avocado. Toss. Season with salt and pepper and squeeze some lime to taste.
Wholegrain Falafel & Hummus Wrap Recipe
This protein-rich recipe is simple to make and tastes delicious. Not only is falafel packed with complex carbs, but hummus also works to help the body balance sugar levels and restore energy.
Ingredients (serves 4)
4 multigrain wraps
½ cup hummus
Baby spinach leaves
150g tabouli
1 Lebanese cucumber, cut into strips.
6 225g falafels, halved.
Method
1. Spread hummus along centre of each wrap.
2. Top with baby spinach, tabouli, cucumber and 3 falafel halves.
3. Roll up firmly with alfoil to secure.
Homemade Nori Sushi Rolls
Sushi is one of the best protein-rich energy boosting lunches you can buy. Nori seaweed itself is pure natural energy, not to mention the energy boosting nutrients and low-GI, complex carbs that lay in the filling! Make your own at home with this easy to follow recipe…
Ingredients (serves 4)
¼ block (75g firm tofu) or 200g shredded cooked chicken, or tuna.
1 Lebanese cucumber, cut into fine strips
½ tablespoon Mirin
4 sheets of nori seaweed
2 cups (370g) cooked brown rice
1⁄2 avocado, thinly sliced
Low-salt Soy sauce and Wasabi to serve (optional)
Method:
1. Marinate the Lebanese cucumber in the mirin for approx 5 mins, then drain.
2. Place first nori sheet, shiny side down on a bamboo sushi mat (or simply use a sheet of aluminum foil if you don’t have a mat at home.
3. Spread ½ cup brown rice over nori sheet, leaving 3cm spaces at each end (so you can seal it when you roll it up). Using a spatula or spoon, compact rice–pressing down firmly.
4. Fill one strip along the centre of the rice with your filling (the cucumber, avocado and tofu/chicken/tuna)
5. Using the mat, (or aluminum foil) firmly roll up and form a sushi roll. Serve with soy sauce to dip, and wasabi if desired.
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