The words “fatigue” and “sugary snacks” often appear in the same sentence.
Let me share my best fatigue-fighting snacks that aren’t just nutritious but also delicious!
What’s my criteria you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein, healthy fats and/or fibre.
Here are my 5 healthy snack ideas for fatigue:
It’s true – nuts contain fat, but they are NOT fattening!
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier, leaner and have more energy.
By the way, nuts also contain protein and fibre, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your handbag.
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fibre; not to mention their nutritional value with vitamins, minerals, and antioxidants.
Fibre is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike” followed by the energy crash.
Try a variety of low glycaemic index fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can’t do fresh? Try frozen. Plus, they’re already chopped for you.
This is one of my personal favourites…
Chia is not only high in fibre (I mean HIGH in fibre), but it also contains protein and omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants, calcium, and magnesium.
Can you see how awesome these tiny guys are?
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with ½ cup of amond milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good amount of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Yup, you read that right!
Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?
For personalised healthy snack ideas, contact Kate to book an appointment.
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.
Makes about 2 cups
1 can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp olive oil
2 tbsp lemon juice
1 pinch sea salt
1 pinch black pepper
Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
Serve & enjoy!
Tip: Don’t like sesame? Use an avocado in place of the tahini.
It’s nice to have warm, comforting meals in the cold autumn evenings. This tasty butternut squash & lentil curry recipe is my favourite dinner to have. It makes the most of butternut squash which is in season in the UK in autumn.
The brown rice is lower in sugar than white rice and as it is wholegrain it contains more B vitamins and magnesium.
Time to prepare & cook: 1 hour
1tbsp Coconut Oil
1 Red Onion
1 Garlic Clove
1inch Root Ginger
1/2 tbsp Ground Cumin
1 tsp Ground Coriander
1/4 tsp Ground Turmeric
1/4 block Coconut Cream
125g Red Lentils
1 Butternut squash
I large leaf Swiss chard
1 tsp Olive oil
600ml Filtered Water
150g (75g/serving) Brown Rice
¼ tsp Himalayan Pink Crystal Salt
¼ tsp Black Pepper
Firstly preheat the oven to fan 180C.
Now chop the butternut squash in half. Scoop out the seeds with a dessert spoon and discard. Chop a grid into the surface of the butternut squash flesh. Place the butternut squash halves in a baking dish. Drizzle with olive oil.
When the oven is ready, add the butternut squash halves into the oven and cook for 40 minutes.
Next melt the coconut oil in a medium pan.
Now add the chopped onion, and salt, black pepper, cumin, coriander and turmeric and stir.
When the onions start to look clear, add in the chopped garlic.
Boil some water. Cut off a quarter of the coconut cream block and place it in a small glass. Pour in 200ml boiling water to dissolve the block.
Now add in the passata and water. Pour in the red lentils. Next pour in the coconut cream. Also cut up 2 inch pieces of the Swiss chard and add to the curry. Simmer on a low heat for 25 minutes stirring regularly. Add in extra water if necessary.
While the curry is cooking, pour the brown rice into a pan of filtered water at the ratio 1:2 brown rice:water. Bring to the boil and then simmer for 25 minutes on a low heat. Do not stir.
When the butternut squash is cooked, remove from the oven and leave to cool.
Once cool. use a dessert spoon to scoop out the butternut squash flesh and put into the curry.
Serve the butternut squash & lentil curry with the brown rice. Enjoy!
I often get asked by my clients for a healthy salad dressing recipe. So here is a tasty and healthy salad dressing recipe to make your salads zing!
In the hot summer days it’s nice to having a hydrating, fresh salad for lunch with seasonal vegetables such as tomatoes, lettuce, spinach, rocket and cucumber.
Make sure you add a portion of protein such as chicken, sardines, mackerel anchovies, eggs, tofu, walnuts or feta.
Also you want some healthy fats to help you absorb the fat-soluble nutrients including vitamins A, D, E and K such as avocado, walnuts, pumpkin seeds, and your healthy salad dressing! The olive oil in the salad dressing also helps you to absorb fat-soluble nutrients.
Healthy fats and protein also keep you feeling full for longer and prevent the urge to have a sugary snack a hour later!
Check out this yummy and healthy salad dressing recipe below:
2tbsp extra virgin olive oil
1tbsp apple cider vinegar or balsamic vinegar
1 clove garlic crushed
1tsp dijon mustard
¼tsp sea salt
¼tsp black pepper
Add the olive oil, vinegar, crushed garlic, mustard, sea salt and black pepper to a glass jar and shake well to mix.
If you would like more guidance on what foods to eat and avoid in a healthy diet, contact Kate for a free 15 minute consultation to discuss how I can help you.
For more healthy recipe inspiration click HERE.
Overnight oats are all the rage at the moment for busy and health conscious people. If you start work at 8am and don’t have time to cook porridge or make scrambled eggs.
This delicious overnight oats recipe is a great idea if you are in a rush in the morning and don’t have time to make breakfast. You can leave it to soak overnight so it’s ready to eat in the morning. You can even take it to work in a glass container and eat it at your desk!
Also if you have chronic fatigue (ME/CFS) and have limited energy during day, you can make it in advance at a time when your energy is high and store it in the fridge ready to eat.
This recipe was inspired by one of my nutrition clients who is a chef. He wasn’t keen on making porridge which I recommended, so instead he had overnight oats!
The overnight oats are packed with omega 3 in the chia seeds/flaxseeds, antioxidants in the blueberries and fibre to keep you feeling full for longer!
I love this recipe and make it a couple of times a week.
50g blueberries (fresh or frozen)
50g porridge oats (gluten-free)
150ml almond milk
1 teaspoon chia seeds or flaxseeds
1 teaspoon pumpkin seeds
2 teaspoons cashew nuts
½ teaspoon cinnamon
For more healthy recipes click here!
Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).
Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.
Health Benefits of Turmeric
There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).
Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).
Curcumin is an antioxidant compound. It can neutralise free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.
These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.
Curcumin has other amazing functions too:
Do you think these make turmeric deserve the “miracle spice” title?
How to get the most out of your turmeric
Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.
The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!
Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.
Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.
Curcumin supplements can be great for your health, but they’re not for everyone. Check the label or speak with your practitioner before taking it.
I want to know: What’s your favourite turmeric recipe? Try my golden milk recipe and let me know in the comments below.
1 can coconut milk
100ml hot water
1 ½ tsp turmeric, ground
¼ tsp cinnamon, ground
½ tsp honey
Add all ingredients to a small saucepan. Stir to combine.
Warm over medium heat, stirring frequently. Heat until hot, but not boiling.
Serve & enjoy!
Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.
One of my clients came up with this idea! She was looking for a way to make a healthy dessert. So she combined Coyo Vanilla Coconut yoghurt with flaxseed and blueberries to create this tasty and healthy treat! This dairy-free blueberry cheesecake recipe takes 5 minutes to put together and only has 4 ingredients! It is a great solution for a tasty dessert for those with lactose intolerance. It is also gluten-free!
2 tbsp Ground Flaxseed
6 tbsp Coyo Vanilla Coconut Yoghurt
Firstly place the ground flaxseed into a 3 inch dessert dish. Smooth down with the back of a spoon until the flaxseed forms the flat base of the cheesecake.
Now add in the coconut yoghurt. Again flatten down the top of the layer with the back of a spoon.
Now place the blueberries on top of the coconut yoghurt until the whole top layer is completely covered.
Next drizzle the honey over the blueberries to sweeten the cheesecake.
Finally place the cheesecake in the fridge to set for 30 minutes. Enjoy!
You can make this water kefir recipe at home. If you are intolerant to lactose in dairy, this water kefir recipe is a good option to get your daily dose of probiotics. It will save you money buying probiotic supplements or kefir yoghurts as you can make it yourself. This water kefir recipe is simple to make but requires you to strain it every 2-3 days.
2tbsp Kefir grains
500ml Filtered water
2tbsp Brown sugar
Firstly in a large 1 litre glass jar, dissolve the sugar in 100ml hot water. When the sugar is dissolved add the remaining cold water. make sure the water is room temperature.
Now add the kefir water grains into the jar and cover the top of the jar with a muslin cloth. The kefir grains are living organisms and feed on the sugar to ferment it.
Leave the jar in a warm, dark place such as an airing cupboard for 2-3 days. Do not leave it for too long or it can starve the grains if there is no sugar left. The longer you leave it, the more acidic the taste is.
After 2-3 days strain the mixture through a small sieve into another glass jar. You can now drink the kefir liquid and store it in the fridge. Try a small glass to see if you like it and if it agrees with you. Keep the kefir grains to reuse.
Wash the fermenting jar and repeat the process again.
If you are going away you can freeze the kefir grains and defrost them to start the process again on your return.