3 energy-boosting food recipes to make instead of coffee or an energy drink

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Do you often feel tired, but are afraid of overloading on coffee or energy drinks? Many students – and adults – rely on caffeine to stay awake and alert.

But too much of it can make you sick. The stimulating effect can lead to an increased heart rate and heart palpitations, headaches, feeling jittery or agitated, anxiety and trouble sleeping.

Michelle Lau is a registered dietitian nutritionist and founder of nutrition consultancy Nutrilicious. She shared three healthy, caffeine-free recipes to keep students energised during long school days, revision sessions and workouts.

“All of these ingredients are easily found at supermarkets like ParknShop and Wellcome … and even wet markets,” she said. “Chia seeds and pumpkin seeds are also available in bulk at many health food stores – great value for money!”

Michelle Lau is a registered nutritionist and the founder of Nutrilicious. Photo: Handout

3-ingredient banana energy bites

You can customise these banana bites with dark chocolate and cranberries for a little more flavour. Photo: Shutterstock

Bananas are loaded with potassium, vitamin B6 and a smart trio of natural sugars – glucose, fructose and sucrose – that can provide quick and lasting energy for the rest of the day. Lau said its soluble fibre, pectin, can slow sugar absorption, so you get steady energy without the dreaded crash. Bananas are also affordable and easy to find at any wet market or supermarket.

This recipe is perfect for a pre-study snack or post-gym bite. You can also add a sprinkle of dark chocolate chips.

Ingredients

• 1 ripe banana

• 1 cup rolled oats

• 2 tbsps peanut butter

Instructions

1. Mash the ripe banana.

2. Mix in rolled oats and tablespoons of peanut butter.

3. Roll into small balls and refrigerate for at least 30 minutes before eating.

Overnight chia seed pudding

These pudding cups make for an easy, healthy breakfast. Photo: Shutterstock

Chia seeds are tiny but mighty. They are packed with omega-3 fatty acids, plant-based protein and fibre. This combination helps stabilise blood sugar and keeps your energy levels consistent throughout the day.

Chia seeds can also absorb up to 12 times their weight in water, which means they can help your body stay hydrated – a major factor in energy.

Lau said this recipe can be made in under 15 minutes, and is nutritious and Instagram-worthy: “Your body – and your feed – will thank you.”

Prepare it the night before. It’s an easy grab-and-go breakfast for busy mornings to have on your way to school.

Ingredients

• 3 tbsps chia seeds

• 1 cup oat milk or almond milk

• 1 tsp honey

• pinch of cinnamon

• berries for topping

Instructions

1. Mix chia seeds with oat milk or almond milk.

2. Stir in honey and a pinch of cinnamon.

3. Refrigerate overnight, and top it with berries in the morning.

Savoury pumpkin seed rice bowl

Pumpkin seeds are a rich source of protein, fatty acids, vitamins and minerals. Photo: Shutterstock

Pumpkin seeds are rich in magnesium, iron and zinc. These minerals are critical for energy production and oxygen transport in your body. Magnesium alone supports over 300 biochemical reactions that produce cellular energy.

Lau said many young people in Hong Kong do not get enough of these minerals, and this can contribute to chronic fatigue.

Ingredients

• a bowl of brown rice or quinoa

• 1 egg

• 1-2 cups frozen edamame

• 1 avocado

• handful of pumpkin seeds

• soy sauce

• sesame oil

Instructions

1. Cook the brown rice or quinoa on the stove or in your rice cooker.

2. Boil a pot of water, and add an egg. Cook it for six minutes if you like runny yolks or 10 minutes for solid yolks. Remove the egg and put it in a bowl of cold water to stop it from cooking.

3. Defrost the frozen edamame by soaking it in water.

4. Slice an avocado.

5. Put your brown rice or quinoa in the bowl. Then, add the egg, avocado and edamame.

6. Scatter a handful of pumpkin seeds on top. Drizzle soy sauce and sesame oil. Enjoy!