Most of my clients are students on Butler University’s campus, and if there are two ailments I hear students wanting a remedy for BRAIN FOG and BOOSTING ENERGY are it!
The star ingredients in my Veggie Burgers are:
Let’s take a peak at how these foods can help you maximize your energy during the day!
Before I talk about food, I do want to mention the obvious solution to increasing energy…getting more sleep! The goal is about 7 to 8 hours each night, but I realize many people are getting much less than that. Getting enough sleep does so much for our body in regards to how you feel and how it functions 🙂
Other ways to boost energy? Focusing on stress management and daily movement or exercise. Have you ever felt like you were totally out of energy and unable to complete a task? When I feel like this, if I step away from the computer and take the dogs on a quick walk my energy is lifted and I feel ready to get back to work.
OK – let’s look at the food fixes for boosting energy!
Grapes contain nearly 80% water (!) making them super hydrating. In Simple Food Remedies, Joy explains that even being just a little dehydrated can cause fatigue – so consuming hydrating foods like grapes can help out!
Grapes also contain resveratrol, which is found in the skin of the grapes an has been linked to helping out with quite a few health conditions. One animal study found that mice given a resveratrol supplement were able to exercise longer when compared to a control group.
Bottom line – grapes are sweet, an easy snack, full of nutrients, and they may help you feel a little more energetic throughout the day!
Swiss chard is a dark, leafy green that has gorgeous red stems. This green veggie contains plant-based iron as well as vitamin C, which is important because plant-based iron (non-heme iron) needs vitamin C to help the body absorb it.
You can enjoy Swiss chard raw in salads, in place of a wrap, sauteed, or chopped and mixed into a dish like I did with my Energy Boosting Veggie Burgers.
Tofu helps fight fatigue because of it’s high protein and non-heme iron content! The protein helps stabilize blood sugar levels throughout (minimizing chances of hanger).
Tofu is extremely versatile and takes on the flavors of whatever you season or cook it with.
This plant-based protein contains about 20g of protein per 1 cup!
Did you know walnuts have the highest amount of anti-inflammatory omega 3 fatty acids compared to any other nut? It’s this anti-inflammatory property that makes this nut so great for reducing fatigue. Walnuts also contain some magnesium, which is a mineral used in the production of ATP (adenosine triphosphate). ATP helps transport energy within our cells and is used for metabolism and other body processes.
These veggie burgers contain all 4 of those stellar fatigue-fighting ingredients. I love this recipe for veggie burgers because:
Lunch tip! Making these burgers ahead of time (for me Saturday or Sunday works best) and then storing them in the freezer allows me to have a quick and easy lunch during the week when I’m usually scrambling! Simply reheat in the oven, on the stove or in the microwave. Reheat until heated in the center.
A veggie burger packed to the brim with real-food energy boosting ingredients!
1 block of firm or extra firm tofu
1 Tbsp extra virgin olive oil
1 cup chopped green onions, only the top green part (about 8 green onions)
¼ tsp kosher salt
1 tsp dried oregano
1 carrot, grated
1 cup swiss chard, finely chopped
½ bell pepper, chopped
½ cup finely chopped walnuts
1 Tbsp low sodium soy sauce (or tamari for low FODMAP or gluten free)
1 Tbsp dijon mustard
1 Tbsp almond butter
¼ tsp black pepper
½ cup grapes
Press the tofu for about 30 minutes by placing between to paper towel lined plates and resting something heavy (cook books or cans usually work) on top of the plate.
While the tofu is pressing, you can get the rest of the burger mix ready.
Pulse the carrots and bell pepper a food processor fitted with a sharp s-blade a few times until the veggies are chopped.
In a large skillet, heat the olive oil over medium high heat. Add the green onions, oregano, and salt and cook for about 5 minutes, stirring occasionally.
Mix in the carrots and bell pepper and cook for another 5 minutes, stirring occasionally.
Place this vegetable mixture in a bowl and set to the side.
Preheat the oven to 375 degrees Fahrenheit.
Place the pressed tofu in the food processor and pulse a few times. Next, add the cooked vegetables, swiss chard, soy sauce (or tamari), dijon, almond butter, and black pepper. Pulse until the mixture is combined.
Line a baking sheet with parchment paper.
Shape the tofu mixture into 4 patties and place on the prepared baking sheet.
Add the grapes to the baking sheet and roast the burgers and the grapes at 375 for 35-40 minutes, or until the burgers are firm.
Serve on your favorite whole grain bun, gluten free bun if necessary (or my fav…on a bed of greens) and top with fresh basil, dijon mustard and the roasted grapes.
This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App and guidelines.
Please make sure to pay attention to your body and eat foods that make you feel your best 🙂
This recipe is easily doubled, and you can freeze the burgers once cooled.
Serving Size:1 burger
Saturated Fat:2 g
I couldn’t resist sharing this cute pic of Rooney – she is seriously by my side every second of the day when I am home 🙂
Question of the Day:
What tactics do you use to boost energy!?
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