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Last Updated on February 21, 2018

40+ Tasty and Easy-to-Make Healthy Vegan Recipes (The Fitness Coach’s Choice)

40+ Tasty and Easy-to-Make Healthy Vegan Recipes (The Fitness Coach’s Choice)

Following a healthy, energizing and moral diet is great, yet most people don’t know where to start. The chances are high, that you’re thinking about becoming a vegan, yet you just don’t know ‘how’. Until now.

What few people don’t know is that eating vegan is simpler than you might think. Choose a vegetarian meal and eliminate diary and eggs and voilà! You’ve just created a vegan meal.

After this post you won’t need to struggle about your diet anymore. Let me tell you forty healthy vegan recipes, as a certified fitness coach.

Be Strong and Healthy as a Vegan

Meat is not a super package. You don’t have to worry that much about deficiencies. People eating a normal western diet suffer from way more deficiencies than vegetarian or vegan people do. Most people are deficient on fiber for example, which is crucial for our gut health and the prevention of gut cancer.

Make sure you’re eating a variety of fruits and vegetables. Eat the rainbow — lots of colorful foods in your diet are a great source of healthy antioxidants. Also make sure you incorporate some nuts and seeds in your diet. Tip: Flaxseeds, add them to the recipe idea #3 the Breakfast Bowl.

If you go fully vegan, you have to consider supplementation. Vitamin B12 is crucial. Watch a video about the supplements that you truly need here:

Also, don’t forget to drink enough water on daily basis. The first thing I do in the morning is drinking a liter of water, it helps me get energized and be proactive for the day to come.

40+ Energy-Boosting Vegan Recipes

These 40+ recipes will help deliver a full package of tastiness to you. The recipes are packaged into 5 categories and are designed to keep you satiated and energized the whole day:

  1. Breakfast
  2. Lunch and Dinner
  3. Sides
  4. Dessert
  5. Beverages and Smoothies

Credit where credit is due. These vegan recipes are inspired by the books Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life by Brendan Brazier,[1] and Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory by Dr. Neal Barnard.[2]. Credits are otherwise linked directly under the article.

To make these dishes even healthier, challenge yourself and minimize the salt, sweeteners and oil that you put on the dish!

Breakfast is often described as the most important meal of the day as it prepares you with the energy you need for whatever activities lay ahead. Let’s start with 10 breakfast ideas.

Breakfast Ideas

Your morning sets the tone for your day. A healthy breakfast will keep you mentally sharp and energized.

1. Baked Oatmeal

    Ingredients

    • 2 cups rolled oats
    • 1 tablespoon flaxseed meal
    • 1 teaspoon ground cinnamon
    • 1 1/2 teaspoons aluminum-free baking powder
    • 2 1/4 cups rice milk
    • 1 teaspoon pure vanilla extract
    • 1/2 cup chopped dried apricots for raisins
    • 1/2 cup fresh blueberries
    • Rice milk, for serving

    Steps

    1. Preheat the oven to 350 degrees fahrenheit and lightly oil an 8 x 8-inch baking pan.
    2. In a large bowl, combine all the ingredients and stir until well combined.
    3. Pour into the prepared baking pan and bake uncovered for 30 minutes.
    4. Cool slightly, then cut into 8 squares.
    5. Serve warm, topped with a little rice milk and extra cinnamon.

    2. Banana-Ginger-Pear-Bowl

    Ingredients

    • 1 banana
    • 1 pear, stoned
    • 1 date, stoned
    • 3 tablespoons almonds
    • 1 tablespoon flaxseeds
    • 1 tablespoon hemp flour
    • 1/2 tablespoon carob powder
    • 1/2 tablespoon fresh ginger
    • 250ml soy milk

    Steps

    1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
    2. Put all the ingredients in a bowl-
    3. Add the soy milk. Enjoy!

    3. Breakfast Bowl

    Ingredients

    • 1 banana
    • 1 pear
    • 1 date, stoned
    • 3 tablespoons of almonds
    • 1 tablespoons of flaxseeds
    • 1/2 cup of millet flakes
    • 1/2 tablespoon of grated ginger
    • 250ml soymilk

    Steps

    1. Peel the banana.
    2. Stone the pear.
    3. Cut the banana, pear, almonds and the dates into tiny pieces.
    4. Put all the ingredients into a bowl.
    5. Add the soymilk. Enjoy!

    4. Waffles

    Ingredients

    • 1 banana
    • 1 cup whole-wheat pastry flour
    • 1/4 teaspoon baking soda
    • 1/2 teaspoon sea salt
    • 2 servings of Energ-G Egg Replacer with half the liquid called for on the package
    • 1/4 cups almond milk or soy milk
    • 1 teaspoon fresh lemon juice
    • Nonstick cooking spray

    Steps

    1. Freeze then thaw a banana and peel it. Mash the banana. Preheat a waffle iron.
    2. In a medium bowl, combine the flour, baking soda and salt. In another medium bowl, whip together the Ener-G Egg Replacer mixture and add the mashed banana, almond or soy milk, and lemon juice. Add the wet ingredients to the dry ingredients and combine them thoroughly.
    3. Give the waffle iron a quick spray of nonstick cooking spray. Add some of the batter to your waffle iron (the amount depends on the size of your iron, but make sure the iron is covered with a thin layer of batter) and cook until golden brown, about 5 minutes.
    4. Gently peel the waffle out of the iron with a thin blade and repeat making waffles with the rest of the batter.

    5. Banana-Chocolate Pancakes

      Ingredients

      • 2 peeled and mashed bananas
      • 2 dried dates, stoned
      • 20g amaranth
      • 250ml chocolate hemp milk
      • 250ml water
      • 70g buckwheat flour
      • 4 tablespoons of linseeds
      • 4 tablespoons of hemp protein
      • 3 tablespoons of carob powder
      • 2 tablespoons of caca onibs

      Steps

      1. Blend all these ingredients together.
      2. Pour very few coconut-oil (use an oil-spray) into a baking pan.
      3. Pour the ingredients into the baking pan until you have the right size of the pancake for you.
      4. Bake for 5 minutes, turn it to the other side and bake for another 5 minutes.

      6. Breakfast Wraps

      Ingredients

      • 1 14-ounce package firm tofu, drained
      • 2 cloves garlic
      • 1/2 cup diced onion
      • 1 teaspoon sea salt
      • 1/4 teaspoon ground turmeric
      • freshly ground black pepper
      • 4 whole-grain tortillas
      • 1/2 cup prepared salsa

      Steps

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      1. Drain the tofu and crumble it in a separate bowl.
      2. Heat a few tablespoons of water in a medium skillet over medium heat. Add the garlic, onion and a few pinches of sea salt. Cook for 5 minutes.
      3. Place the drained and crumbled tofu on top of the garlic and onion mixture. Sprinkle with the turmeric, the remaining sea salt, and pepper to taste. Cover the pan and cook for 3 minutes.
      4. Place one-quarter of the tofu mixture in the middle of a tortilla. Add one-quarter of the salsa and wrap the tortilla lightly around the filling. Repeat with the remaining tortillas.

      7. Banana Bread

        Ingredients

        • 2 bananas, mashed well
        • 1/3 cup brewed black coffee
        • 3 tablespoons chia seeds mixed with 6 tablespoons water and stirred well
        • 1/2 cup olive oil
        • 1/2 cup maple syrup
        • 1 cup white flour and 1 cup wholemeal flour
        • 2 tsp baking powder
        • 1/2 tsp salt
        • 1 tsp each cinnamon and allspice

        Steps

        1. Preheat the oven to 350°F and line a loaf pan.
        2. Beat together the soft butter and sugar until fluffy, then add in the chia seed mixture. If using oil, just mix all these ingredients together.
        3. Stir in the mashed bananas and coffee well.
        4. Sift the flours, salt and raising agents, then gently fold into the wet mixture.
        5. Bake in the oven for 30-40 minutes, until brown on top and a skewer comes out clean.

        8. Cinnamon-Quinoa-Breakfast

        Ingredients

        • 1 cup soy milk
        • 1 cup water
        • 1 cup organic quinoa
        • 2 cups fresh blackberries, organic preferred
        • 1/2 teaspoon ground cinnamon
        • 1/3 cup chopped pecans, toasted
        • 4 teaspoons agave nectar

        Steps

        1. Combine the soy milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.
        2. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon.
        3. Transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

        Credits: 101 Cook Books

        9. Japan-Like Lentil Breakfast

          Ingredients

          • 2 tablespoons olive oil
          • 1 medium leek, white and pale-green parts only, finely chopped
          • 1 clove garlic, thinly sliced
          • 1 tablespoon tomato paste
          • 1 cup green lentils
          • 2 tablespoons reduced-sodium soy sauce
          • Salt and freshly ground black pepper

          Steps

          1. Heat oil in a medium saucepan over medium heat. Add leek, garlic, and tomato paste and cook, stirring often, until fragrant and tomato paste begins to darken.
          2. Add lentils and 2½ cups water. Bring to a boil; reduce heat, cover, and simmer, stirring occasionally, until lentils are tender.
          3. Remove the pan from heat and let it sit, covered for 10 minutes. Add soy sauce and season with salt and pepper.

          Credits: Bon Appetit

          10. Banana-Nut Oatmeal

          Ingredients

          • 2 cups plain almond milk
          • 2 fully-ripened large bananas (1 1/2 diced and 1/2 thinly sliced crosswise)
          • 1/4 teaspoon pure almond extract
          • 1/4 teaspoon pure vanilla extract
          • 2 cups old-fashioned rolled oats
          • 2 tablespoons unsweetened cocoa powder
          • 2 tablespoons agave nectar
          • 1/3 cup toasted and chopped walnuts
          • Pinch ground cinnamon
          • 2 tablespoons semisweet chocolate chips
          • pinch of salt

          Steps

          1. Bring the almond milk, 1 3/4 cups water, the diced bananas, almond and vanilla extracts and pinch of salt to a boil in a large saucepan over high heat.
          2. Stir in the oats, cocoa powder and 1 tablespoon of the agave nectar and reduce the heat to medium. Cook, stirring frequently, until the oats are fully cooked to desired consistency, 6 to 7 minutes.
          3. Transfer to 4 bowls, top with the sliced bananas, walnuts, the remaining 1 tablespoon agave nectar, cinnamon and chocolate chips and serve.

          Credits: Foodnetwork

          Lunch and Dinner Ideas

          The most tasty meals of your days – the vegan way.

          11. Almond-Flaxseed-Burger

          Ingredients

          • 2 garlic cloves
          • 1 cup of almonds
          • 6 tablespoons of flaxseeds
          • 2 tablespoons of apple cider vinegar
          • 2 tablespoons of coconut oil

          Steps

          1. Blend all the ingredients together.
          2. Form two burger patties. You can eat these vegan-meat-patties raw or put some coconut oil on them and put them into a baking pan at medium heat.
          3. Cook until they’re golden.
          4. Add them to two whole-grain pieces of bread.
          5. Add some vegetables for extra taste.

          12. Chickpeas-Curry-Pizza

            Ingredients

            Crust:

            • 230g of grounded sunflower seeds
            • 180g of cooked chickpeas
            • 60ml of coconut oil
            • 1 tablespoon of cloves
            • 1 tablespoon of curry powder
            • 1/2 tablespoon of curcuma

            Toppings:

            • 1/2 middle-sized sweet potato
            • 1/2 onion, sliced
            • 1/2 piece of broccoli (floweret)
            • 1/2 piece of cauliflower (floweret)

            Steps

            1. Preheat the oven to 300 degrees fahrenheit.
            2. Blend all the ingredients for the crust together.
            3. Stir it until it forms lumps.
            4. Put some coconut-fat on the baking plate.
            5. Distribute the blended mass evenly on the baking plate.
            6. Add the toppings.
            7. Bake for aprroximately 45 minutes in the oven. Baking time can be adjusted, according to your likes.

            Image Credit: Vegan Richa

            13. Amaranth-Hemp Seeds-Salad

            Ingredients

            • 1 Nori leaf, chopped
            • 4 handful of mixed salads
            • 10g of amaranth
            • 1 handful of sugar snaps
            • 2 tablespoons of hemp seeds

            Steps

            1. Put all the ingredients in a bowl.
            2. Add some dressing, I recommend an italian dressing.
            3. Make sure you use only a little bit of oil.

            14. Sweet Potato Burritos

              Ingredients

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              • 2 cups peeled and sliced sweet potatoes
              • 1 cup frozen corn kernels
              • 1 15-ounce can low-sodium black beans, drained and rinsed
              • 1 teaspoon very thinly sliced green onion
              • 1 tablespoon fresh lime juice
              • 1 tablespoon chili powder
              • sea salt and freshly ground black pepper
              • 4 8-inch whole wheat tortillas, warmed
              • 1 cup prepared salsa
              • 2 cups shredded lettuce

              Steps

              1. Place the sweet potatoes in a medium saucepan and add water to come an inch up the sides. Place over medium-high heat and bring to a boil; cook for 5 minutes.
              2. Add the corn and cook 1 more minute.
              3. Drain and transfer to a large bowl. Add the black beans, green onion, lime juice and chili powder; season with salt and pepper to taste.
              4. Divide the filling among the tortillas, top with the salsa and lettuce, roll them up, and serve.

              15. Spaghetti with White Bean Marinara Sauce

              Ingredients

              • 10 ounces uncooked whole-grain spaghetti
              • 1 24-ounce jar fat-free spaghetti sauce
              • 1 15-ounce can low-sodium cannellini beans, drained and rinsed

              Steps

              1. Cook the spaghetti according to the package directions; drain.
              2. Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat.
              3. Serve the spaghetti topped with the marinara-bean mixture.

              16. Baked Ziti

              Ingredients

              • 1/2 teaspoon olive oil
              • 8 ounces uncooked whole-grain ziti or penne pasta
              • 10.5 ounces firm low-fat tofu, drained
              • 2 tablespoons whole-wheat pastry flour
              • 1 teaspoon garlic powder
              • 1 teaspoon onion powder
              • 1 teaspoon dried basil
              • 1/2 teaspoon dried oregano
              • 1/2 teaspoon sea salt
              • 1 24-ounce jar fat-free spaghetti sauce

              Steps

              1. Preheat the oven to 375°F and grease a 2 1/2-quart casserole dish with the oil.
              2. Cook the pasta according to the package directions to al dente.
              3. Crumble the drained tofu into a bowl and add the flour, garlic powder, onion powder, basil, oregano and salt. Mix well.
              4. Gently fold in the cooked pasta, spaghetti sauce, and any optional ingredients.
              5. Spoon the pasta-tofu mixture into the prepared casserole dish and bake for 25 minutes or until firm and lightly golden on top. Serve hot with a fresh garden salad.

              17. Gnocchi with Basil and Sun-dried Tomatoes

                Ingredients:

                • 4 to 6 basil leaves, sliced into ribbons
                • 1 1/2 cups dairy-free whoel wheat gnocchi
                • 10 to 12 sun-dried tomatoes
                • 1 teaspoon cracked black pepper

                Steps

                1. Lay the basil leaves on top of one another, roll them up, and slice them into ribbons.
                2. Bring a medium saucepan of water to a boil. Add the gnocchi and stir; cook until the gnocchi float.
                3. Remove them as they come to the top of the water and drain.
                4. Transfer to a serving bowl and toss the gnocchi with the basil ribbons, sun-dried tomatoes, and pepper and serve.

                18. Baked Veggie Falafel

                Ingredients

                • 1 15-ounce can low-sodium garbanzo beans, drained and rinsed
                • 2 tablespoons minced onion
                • 1 clove garlic, minced
                • 1 tablespoon minced fresh parsley
                • 1/4 cup shredded carrot
                • 1 tablespoon fresh lemon juice
                • 2 tablespoons whole-wheat pastry flour
                • 1 teaspoon ground coriander seeds
                • 1 teaspoon ground cumin
                • 1/4 cup cooked green peas
                • Sea salt and freshly ground black pepper

                Steps

                1. Preheat the oven to 350°F and lightly oil a baking sheet.
                2. Place the garbanzo beans, onion, garlic, parsley, carrot, lemon juice, flour, coriander, and cumin in a food processor and process until fairly smooth. Transfer the mixture to a medium bowl and stir in the peas. Season with salt and pepper to taste.
                3. Form the mixture into 8 patties and place them on the prepared baking sheet. Bake for 15 minutes, then carefully turn the patties over and bake for 15 more minutes. Serve 2 patties stuffed inside a whole-wheat pita pocket.
                4. Top with a little hummus, shredded lettuce and diced onion and tomato. The patties also are great served with couscous and a salad.

                19. Grilled Eggplant Niçoise

                Ingredients

                • 4 cloves garlic
                • 1 large eggplant, sliced into thick slabs
                • Juice of 4 lemons
                • 1/4 teaspoon cracked black pepper
                • 1 tablespoon dried lavender
                • 1/2 teaspoon saffron
                • 4 large slices French bread, toasted
                • 1 small fennel bulb, sliced
                • 2 tomatoes, sliced
                • 1/4 cup sliced pitted Niçcoise olives or green olives

                Steps

                1. Smash the garlic and rub each slab of eggplant with the garlic. Place the eggplant in a shallow bowl and pour the lemon juice over it.
                2. Add enough water to submerge the eggplant. Allow the eggplant to marinate for at least 1 hour, then drain and place it in a shallow dish.
                3. Add the garlic, pepper, lavender, and saffron and let it sit for about 1 hour.
                4. Place the eggplant directly on a grill over medium heat and cook until it is soft on both sides but not charred.
                5. Place a grilled slab of eggplant on a slice of bread and top with a couple of slices of fennel and tomatoes and about 1 tablespoon sliced olives. This sandwich is served open faced.

                20. Tofu Scramble

                Ingredients

                • 1 teaspoon olive oil
                • ¼ cup onions, chopped
                • 1 cup red and green bell peppers, chopped
                • 1 cup spinach
                • 12-14 ounces tofu, crumbled
                • Salt and pepper, to taste

                Steps

                1. Heat oil in a pan, add onions and peppers. Sauté until vegetables are softened.
                2. Add spinach, crumbled tofu, salt and pepper.
                3. Cook for a few minutes on medium heat and serve.

                Credits: Vandana Sheth 

                Sides

                The dishes supplementing your full meals – or dishes that can be a full meal. If you’re a lazy cook like me.

                21. Toasted Brown Rice

                Cooking secret: Toast rice first and then cook it like pasta.

                Ingredients

                • 1 cup short-grain brown rice
                • 3 cups water

                Steps

                1. In a saucepan, rinse the rice briefly with water, then pour off as much of the water as you can. You are now left with damp rice.
                2. Place the pan over high heat and stir the rice until dry, 1 to 2 minutes. Add the water, bring to a boil, then reduce the heat and simmer for about 40 minutes, until the rice is cooked – but still crunchy. Drain off any remaining water.
                3. Extra Step: To serve, top with sunflower or flaxseeds for that extra crunchiness.

                22. Red Rice

                With a cup of beans or vegetables, you can make this into a meal. Simple.

                Ingredients

                • 1/2 yellow onion, chopped
                • 4 tomatillos, chopped
                • 1 1/4 cups water
                • 1 teaspoon white vinegar
                • 1/2 teaspoon sea salt
                • 1 cup brown rice

                Steps

                1. Heat a medium saucepan over medium heat; add the onion and cook until it is translucent, about 3 to 4 minutes, stirring every 30 seconds or so.
                2. Add the tomatoes, water, vinegar, and salt and bring to a simmer. Add the rice and return to a simmer.
                3. Cover, and reduce the heat to low, and cook for about 25 minutes.

                23. Mint Couscous

                  Ingredients

                  • 3/4 cup hot mint tea
                  • 3/4 cup uncooked couscous
                  • 4 to 5 dried apricots
                  • 8 to 10 pitted dried black olives or pitted whole kalamata olives
                  • 1 tablespoon chile paste, preferably harissa sauce
                  • 1/3 cup cooked chickpeas, drained and rinsed

                  Steps

                  1. Combine the hot tea and couscous in a medium bowl.
                  2. As the couscous absorbs the liquid, slowly fluff it with a fork.
                  3. Add the remaining ingredients, stir together and serve.

                  Dessert Ideas

                  These are simple dessert options that literally only take a few minutes to prepare.

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                  24. Banana Ice Cream

                  This recipe only has one ingredient. Super fast and easy.

                  Ingredients

                  • Ripe Bananas

                  Steps

                  1. Peel and slice the bananas, place them in a container and freeze them for 1 hour.
                  2. Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
                  3. Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream.
                  4. You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

                  25. Fruit Pops

                    Ingredients

                    • About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate or orange juice (squeeze at home and use the pulp for more health benefits)

                    Steps

                    1. Fill an ice pop mold (set of 6) with the juice, put a wooden stick in there.
                    2. Let it freeze for a couple of hours.
                    3. To remove a frozen pop from the mold, run briefly under warm water.

                    26. Blueberry Mini Muffin

                    Ingredients:

                    • 2 cup whole wheat spelt flour
                    • 2 tsp baking powder
                    • ½ tsp salt
                    • 2 cup organic blueberries
                    • ½ cup vegetable oil
                    • ½ cup soy milk
                    • ½ cup 100% maple syrup
                    • ¼ cup agave nectar

                    Steps:

                    1. Preheat oven to 375°F and line a mini cupcake tin with paper cups.
                    2. Mix wet ingredients together in large bowl, then stir in dry ingredients, followed by the blueberries.
                    3. Using small spoons, divide the batter among the cups so they’re almost filled to the top.
                    4. Bake until muffins are golden brown, for about 20 minutes.

                    Credits: Foodnetwork

                    27. Vanilla Berry Sorbet

                      Ingredients

                      • 2 cups fresh or frozen raspberries or strawberries
                      • 1 teaspoon of pure vanilla extract
                      • 1/4 cup date sugar

                      Steps

                      1. In a blender, combine all the ingredients and blend until smooth.
                      2. Adjust the sweetness with the date sugar amount to taste if needed.
                      3. Pour into a freezer container, cover and freeze for a couple of hours.
                      4. To serve, remove the sorbet from freezer and let stand at room temperature until soft enough to scoop out.

                      Image Credit: Two Peas & Their Pod

                      28. Peanut Butter Chocolate Ice Cream

                      Ingredients

                      • 2 sliced and frozen bananas
                      • 2 Tbsp natural peanut butter
                      • 3 Tbsp raw cacao nibs
                      • Pinch sea salt
                      • Drizzle of agave (or maple syrup), optional

                      Steps

                      1. Place frozen banana slices in a food processor and run the machine until it resembles a crumb like consistency.
                      2. Add peanut butter, cacao nibs, sea salt and agave, and whiz a little longer until you get a soft-serve ice cream consistency.

                      Credits: Foodnetwork 

                      29. Coconut Cashew Rice Pudding

                        Ingredients

                        • 1 cup cashew milk
                        • 1 cup coconut milk
                        • ¼ cup Arborio rice
                        • 2 tsp stevia
                        • 2 tsp finely grated lime zest
                        • 1 tsp vanilla extract
                        • fresh berries, coconut, and/or toasted cashews for garnish

                        Steps

                        1. Place the cashew milk, coconut milk, rice, sugar and lime zest in a medium saucepot and whisk while bringing it up to a simmer over medium heat. Cover loosely and continue to simmer gently, stirring often, until the rice is tender, about 25 minutes. Remove the pot from the heat and stir in the vanilla. Cool the pudding to room temperature and then chill before serving.
                        2. Serve the pudding garnished with fresh berries, coconut shavings and/or toasted cashews.

                        Credits: Food Network 

                        30. Baked Fruit Compote

                        Ingredients

                        • 4 cups sliced peaches
                        • 1 cup blueberries
                        • 1/2 cup red raspberries
                        • 5 tablespoons maple syrup
                        • 1/2 teaspoon ground cinnamon
                        • 1/4 teaspoon ground allspice
                        • 1/4 teaspoon ground ginger
                        • 1/4 teaspoon ground cloves

                        Steps

                        1. Preheat the oven to 350°F
                        2. Combine all the ingredients in a large bowl and mix gently.
                        3. Pour the fruit into a 2-quart baking dish, cover and bake for 30 minutes or until the fruit is soft. Serve warm.

                        31. Iced Watermelon and White Peach

                        Ingredients

                        • 2 cups pureed white peaches
                        • 2 cups pureed watermelon
                        • 1/2 cup agave nectar
                        • Optional: Leavces from 1 small sprig of mint, preferably lemon mint

                        Steps

                        1. Remove the stems and pits from the peaches. Remove the seeds and rind from the watermelon. P
                        2. lace the peaches in the blender and puree them, then add the watermelon to the blender and puree again. Add the agave nectar and blend to incorporate.
                        3. Place the pureed mixture in a shallow metal or glass bowl and leave it in the freezer until it ices over. With a large metal spoon, scrape the frozen mixture to create a shaved ice treat.

                        32. Fruity Couscous Cake

                          Ingredients

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                          • 4 cups apple juice
                          • 1 teaspoon pure vanilla extract
                          • pinch of sea salt
                          • 2 cups uncooked couscous
                          • 2 cups blueberries
                          • 1/2 cup all-fruit jam
                          • 1 1/2 cups fresh fruit of your choice

                          Steps

                          1. Combine the apple juice, vanilla and salt in a medium saucepan, bring to the boil and add the couscous. Stir, cover and reduce the heat to low; simmer for about 2 minutes. Turn off the heat and set aside, covered, for 5 to 10 minutes.
                          2. Gently fold the blueberries into the cooked couscous. Rinse but don’t dry a 9 1/2 inch tart pan. Pour the couscous mixture into it and smooth the top with a spatula. Place the cake in the refrigerator and chill for at least 2 hours or until firm.
                          3. Spread the jam over the cake and arrange the fresh fruit in a pretty pattern over the top.

                          33. Lemon Rice

                          Ingredients

                          • Juice of 1 lemon
                          • 3/4 cup sweetened almond milk
                          • 1/2 teaspoon ground cinnamon
                          • 2 tablespoons currants
                          • 1/4 cup short-grain brown rice
                          • Zest of 1 lemon

                          Steps

                          1. Zest a lemon and then juice it. Combine the almond milk, lemon juice, cinnamon and currants in a medium saucepan and bring it all to a boil.
                          2. Stir in the rice. Bring the liquid back to boil, cover the pot, reduce the heat to low and cook until the rice is soft, about 20 minutes. There should still be a bit of liquid left in the pot.
                          3. Divide the rice between serving bowls and top with the lemon zest.

                          Beverages & Smoothies

                          Tip for making a smoothie: Remember to start with the slowest speed at the blender and slowly amp it up. Otherwise the ingredients won’t blend together as good as they should.

                          34. Chocolate- Hemp milk

                          Ingredients

                          • 875ml of water
                          • 135g of hemp seeds
                          • 2 tablespoons of carob powder
                          • 2 tablespoons of date sugar

                          Steps

                          1. Blend all the ingredients together in a blender. Simple.

                          35. On-the-go Smoothie

                            Ingredients

                            • 1 very ripe banana
                            • 2 cups frozen fruit (I prefer raspberries)
                            • 1 cup nondairy milk (I prefer soy)

                            Steps

                            1. Combine all the ingredients in a blender. Blend for about 2 minutes.

                            36. Crunchy Smoothie

                            Ingredients

                            • 3/4 cup Breakfast Smoothie (see #2 Smoothie)
                            • 1/4 cup toasted dried oats
                            • Fresh berries

                            Steps

                            1. Layer 1/4 cup of the smoothie at the bottom of a glass.
                            2. Add a 2-tablespoon layer of oats next.
                            3. Followed by another 1/4 cup of smoothie, then the last 2 tablespoons oats.
                            4. Finish it off with the last 1/4 cup of smoothie.
                            5. Top with fresh berries. Crunchy and tasty.

                            37. Blueberry-Antioxidant-Smoothie

                            Ingredients

                            • 1 ripe banana
                            • 3 cups of cold water
                            • 1 cup of blueberries
                            • 1 tablespoon of flaxseeds
                            • 1 tablespoon of agave syrup / stevia sweetener
                            • 1 tablespoon of mashed rooibos

                            Steps

                            1. Combine all the ingredients in a blender.

                            38. Green Monster Smoothie

                              Ingredients

                              • 3/4 cup frozen strawberries
                              • 1/2 cup cucumber, peeled and sliced
                              • 1 large frozen banana, broken into pieces
                              • 1 1/2 cup vanilla almond milk (or alternate milk)
                              • 1 1/2 cups kale, loosely packed, stems removed (you can also use spinach)
                              • Large handful of spinach

                              Steps

                              1. Add the almond milk to a high-power blender and toss the banana pieces and kale in. Blend on high.
                              2. Add the strawberries and cucumber. Blend again until smooth.
                              3. Add in more almond milk and/or ice for desired consistency.

                              Credits: Ambitious Kitchen 

                              39. Apple Ginger Green Smoothie

                              Ingredients

                              • 2 cups kale loosely packed stems removed
                              • 1 in apple core removed cut chunks
                              • 2 celery stalks quartered
                              • 1/2 ripe banana
                              • 1/2 cup parsley
                              • 1/2 cup blueberries
                              • 1 inch piece ginger root quartered
                              • 1/2 teaspoon cinnamon
                              • 1 scoop protein powder
                              • 1 cup water or lemon juice
                              • Ice to taste

                              Steps

                              1. Place all ingredients except for the ice in a high speed blender and puree until smooth.
                              2. Add ice to taste and pulse until creamy and smooth.

                              Credits: The Lemon Bowl 

                              40. Fast Sport Drink

                                Ingredients

                                • 3 cups fresh-pressed fruit juice
                                • 1 cup water
                                • Pinch of sea salt

                                Steps

                                1. Mix all the ingredients together.

                                41. Mint-Carob Drink

                                Ingredients

                                • 3 dates, stoned
                                • 4 cups water
                                • 1 tablespoon agave syrup
                                • 2 teaspoons carob powder
                                • 1 teaspoon mint, dried
                                • 1 teaspoon coconut oil
                                • Pinch of salt

                                Steps

                                1. Mix all the ingredients together.

                                Featured photo credit: Stocksnap via stocksnap.io

                                Reference

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                                Florian Wüest

                                Qualified and experienced fitness trainer and online coach.

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                                Published on November 14, 2018

                                Why You Suffer from Constant Fatigue and How to Deal with It

                                Why You Suffer from Constant Fatigue and How to Deal with It

                                With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                                For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                                In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                                Why Am I Feeling Fatigued?

                                Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                                It can affect anyone, and most adults will experience fatigue at some point in their life. 

                                For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                                Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                                Symptoms of Fatigue

                                Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                                • chronic tiredness, exhaustion or sleepiness
                                • mental blocks
                                • lack of motivation
                                • headache
                                • dizziness
                                • muscle weakness
                                • slowed reflexes and responses
                                • impaired decision-making and judgement
                                • moodiness, such as irritability
                                • impaired hand-to-eye coordination
                                • reduced immune system function
                                • blurry vision
                                • short-term memory problems
                                • poor concentration
                                • reduced ability to pay attention to the situation at hand

                                Causes of Fatigue

                                The wide range of causes that can trigger fatigue include:

                                • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                                • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                                • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                                • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                                Fatigue can also be caused by a number of factors working in combination.

                                Medical Causes of Fatigue

                                If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                                Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                                Anemia

                                Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                                Having anemia may make you feel tired and weak.

                                There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                                Chronic Fatigue Syndrome (CFS)

                                Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                                This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                Diabetes

                                Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                                Sleep Apnea

                                Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                                Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                                Thyroid disease

                                An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                                Common lifestyle factors that can cause fatigue include:

                                • Lack of sleep
                                • Too much sleep 
                                • Alcohol and drugs 
                                • Sleep disturbances 
                                • Lack of regular exercise and sedentary behaviour 
                                • Poor diet 

                                Common workplace issues that can cause fatigue include:

                                • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                                • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                                • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                                • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                                Psychological Causes of Fatigue

                                Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                                • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                                • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                                • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                                How to Tackle Constant Fatigue

                                Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                                1. Tell The Truth

                                Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                                To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                                Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                                The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                                One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                                • How you feel
                                • What time of day it is
                                • What may have contributed to your fatigue
                                • How your mind and body reacts

                                This analysis may help you identify, understand and then eliminate very specific causes.

                                2. Reduce Your Commitments

                                When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                                If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                                When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                                Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                                3. Get Clear On Your Priorities

                                If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                                Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                                If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                                Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                                Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                                4. Express More Gratitude

                                Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                                It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                                Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                                5. Focus On Yourself

                                Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                                There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                                But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                                We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                                6. Set Aside Rest and Recovery Time

                                Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                                Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                                The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                                Can you free yourself up completely from work and personal obligations to just rest and recover?

                                7. Take a Power Nap

                                When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                                Napping can improve learning, memory and boost your energy levels quickly.

                                This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                                8. Take More Exercise

                                The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                                Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                                The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                                You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                                9. Get More Quality Sleep

                                To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                                Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                                My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                                10. Improve Your Diet

                                Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                                Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                                On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                                To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                                11. Manage Your Stress Levels

                                Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                                When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                                Identifying the causes of stress and then tackling the problems should be a priority. 

                                My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                                12. Get Hydrated

                                Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                                Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                                If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                                The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                                The Bottom Line

                                These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                                If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                                Featured photo credit: Annie Spratt via unsplash.com

                                Reference

                                [1]Oxford English Dictionary: Definition of fatigue
                                [2]NHS Choices: 10 Reasons for feeling tired
                                [3]Verywellhealth: What is chronic fatigue syndrome
                                [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                [5]Mayo Clinic: Sleep apnea
                                [6]Harvard Health: The lowdown on thyroid slowdown

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