Eat for More Energy

Packed with vitamins and minerals, these dishes don’t just deliver fresh creative flavour – they also provide power-through fuel.

Matcha, which is powdered green tea, contains the amino acid L-theanine and caffeine. Together, they keep you awake and feeling motivated.

Spring Pea and Spinach Matcha Soup with Shrimp

SERVES: 4; ACTIVE TIME: 20 MINUTES; TOTAL TIME: 25 MINUTES

> 2 tbsp extra virgin olive oil, plus more for serving > 1 large leek, white and pale-green part only, halved lengthwise, sliced, and rinsed well > Kosher salt.

> 1 tbsp matcha powder > 1 cup very hot water > 2 cups low-sodium vegetable broth > 4 cups shelled fresh peas or thawed frozen peas.

> 1 cup spinach > ¼ cup flat-leaf parsley > 2 tbsp dill, plus more for garnish > 8 cooked large shrimp, peeled and deveined.

1. Heat oil in a large saucepan over medium-low. Add leek, season with salt, and cook, stirring often, for 8 to 10 minutes, until very soft but not browned. Meanwhile, in a small bowl, whisk matcha with hot water until dissolved. Set aside.

2. Add broth to leek and bring to a boil. Add peas and simmer until tender, about 5 minutes for fresh peas and 2 minutes for the frozen ones. Remove from heat and stir in spinach, parsley, dill and matcha water. Using an immersion blender (or a stand blender, working in batches), carefully puree until very smooth. (For a thinner soup, add a little water.) Season to taste with salt.

3. Divide soup among serving bowls. Top with shrimp, drizzle with oil, and garnish with dill.

Nutrition facts per serving: 297 calories, 12g fat (1.7g saturated), 26g carbohydrate, 22g protein, 8g fibre, 278mg sodium.

High in fibre and antioxidants, black rice is a “slow” carb – it takes a while to digest, and delivers a steady supply of energy.

Curried Chicken and Veggie Black Rice Bowls

SERVES: 4; ACTIVE TIME: 20 MINUTES; TOTAL TIME: 45 MINUTES

> 1 cup black rice (forbidden rice), rinsed and drained > 2 cups water > 400ml can of light coconut milk > 2 shallots, chopped.

> Kosher salt > 1 tbsp yellow curry paste > 2 cups small broccoli florets > 2 cups small cauliflower florets.

> 450g chicken tenders, cut into 2.5cm pieces > Freshly ground black pepper > 4 red radishes, very thinly sliced.

1. Combine rice and 1¾ cups water in a large saucepan and bring to a boil. Stir well, cover, and reduce heat to low. Simmer for 30 minutes.

2. Meanwhile, scoop the top solid portion of coconut milk into a medium saucepan over medium heat. Set aside the remaining coconut milk. Cook until melted, then add shallots and a pinch of salt. Cook, stirring often, for around 7 minutes, until just tender. Add curry paste and cook, stirring for a minute more. Add remaining coconut milk to pan and bring to a simmer. Continue to cook for 30 minutes until rice is done.

3. Add broccoli and cauliflower to rice, and include remaining ¼ cup water. Cover the pan and cook for 5 minutes more, then remove from heat and let stand for 5 to 10 minutes.

4. Season chicken with salt and pepper, and add to curry sauce. Cook over low heat, stirring often, for about 10 minutes, until just cooked through. Season to taste with salt and pepper.

5. Divide rice, broccoli and cauliflower among serving bowls. Top with the chicken mixture and radishes.

Nutrition facts per serving: 388 calories, 10g fat (5.7g saturated), 43g carbohydrate, 34g protein, 5g fibre, 402mg sodium.

Not getting enough iron can make you feel tired. Beef is loaded with the type your body absorbs most easily.

Coffee-andChilli-Rubbed Skirt Steak Salad

SERVES: 4; ACTIVE TIME: 20 MINUTES; TOTAL TIME: 35 MINUTES

> 2 tbsp finely ground darkroast coffee > 2 tsp no-salt-added chilli powder > 1 tsp smoked paprika > 1 tsp ground cumin.

> 2 tbsp plus 1 tsp extra virgin olive oil > 450g skirt steak > Kosher salt > Freshly ground black pepper > 2 limes.

> 6 mini bell peppers, thinly sliced > 12 jarred pickled red peppers, drained and thinly sliced.

>1 head romaine lettuce, chopped (around 8 cups) > ¼ cup fresh mint.

1. In a small bowl, mix together coffee, chilli powder, smoked paprika and ½ teaspoon cumin. Rub 1 teaspoon oil all over steak. Generously season meat with salt and pepper, then coat with the coffee rub. Set aside, and heat a grill or a grill pan to medium high.

2. Zest 1 lime into a large bowl, then squeeze in 2 tablespoons juice. Whisk in remaining ½ teaspoon cumin and 2 tablespoons oil. Season to taste with salt and pepper. Add the bell and pickled red peppers to the bowl and toss to coat. Then set aside.

3. Grill steaks for 5 to 6 minutes per side for medium rare. Transfer to a cutting board and let rest for 5 minutes. Add romaine and mint to salad, toss to combine, and divide among serving plates. Slice steak along the grain into 5cm pieces, then thinly across the grain. Cut the remaining lime into wedges. Top salad with steak and serve with lime wedges.

Nutrition facts per serving: 393 calories, 25g fat (7.6g saturated), 21g carbohydrate, 24g protein, 5g fibre, 298mg sodium.

Your body needs magnesium (found in the sesame seeds and edamame) and B vitamins (in the fish and bak choy) to turn the food you eat into fuel.

Sesame Seed Red Snapper with Bak Choy and Edamame

SERVES: 4; ACTIVE TIME: 10 MINUTES; TOTAL TIME: 15 MINUTES

> 2 tbsp fresh lemon juice > 1 tbsp reduced-sodium soya sauce > 2 tbsp finely chopped cilantro > 3 tbsp extra virgin olive oil.

> 4 170g boneless red snapper fillets > Kosher salt > ¼ teaspoon shichimi togarashi (a Japanese spice blend) or ⅛ teaspoon cayenne pepper.

> 4 tsp black sesame seeds > 340g baby bak choy, trimmed > 1 cup frozen shelled edamame.

1. Place a rack 12cm from the broiler and preheat broiler. Line a rimmed baking sheet with foil. Bring a large saucepan of water to a boil. Meanwhile, in a small bowl, whisk together lemon juice, soya sauce, cilantro and 2 tablespoons oil. Set aside.

2. Place snapper on foillined baking sheet, skin side down. Rub remaining 1 tablespoon oil on fish, season with salt, and sprinkle with shichimi togarashi and sesame seeds. Broil just until fish is opaque throughout, for 3 to 4 minutes.

3. Add bak choy and edamame to boiling water. Cook for around 2 minutes, until bak choy is bright green. Drain and divide among serving plates, along with fish. Drizzle the dressing over fish and vegetables.

Nutrition facts per serving: 338 calories, 16g fat (2.3g saturated), 7g carbohydrate, 41g protein, 3g fibre, 453mg sodium.

Strawberries are a rich source of vitamin C (one cup has more than that of an orange), which helps fight fatigue.

StrawberrySunflower Tart with CoconutOat Crust

SERVES: 8; ACTIVE TIME: 20 MINUTES; TOTAL TIME: 40 MINUTES

> 450g strawberries, hulled and quartered > ¼ cup maple syrup > Non-stick cooking spray > 1 cup rolled oats > ½ cup unsweetened shredded coconut

> 3 tbsp unsalted butter > ⅛ tsp salt > 1 cup unsweetened plain Greek or coconut milk yogurt > 1 tbsp roasted and salted sunflower seeds

1. In a large bowl, toss strawberries with 2 tablespoons maple syrup. Set aside and let stand, stirring occasionally, until ready to use.

2. Preheat the oven to 190 deg C. Coat a 20cm pan with removable bottom with cooking spray.

3. Place oats and unsweetened shredded coconut in a food processor and pulse until finely ground. Place butter, salt and remaining 2 tablespoons maple syrup in a small bowl, and microwave in 15-second increments until butter melts. Add to oat mixture and pulse until coarse crumbs form.

4. Press oat and butter mixture into the bottom and up the sides of prepared pan. Bake for 12 to 15 minutes, until golden brown and dry. Let cool on a wire rack, then remove from pan and transfer to a serving plate.

5. Spread Greek (or coconut milk) yogurt in the bottom of the crust. Use a slotted spoon to place strawberries on top. Sprinkle with sunflower seeds. Serve immediately with remaining strawberry syrup for drizzling.

Nutrition facts per serving: 172 calories, 9g fat (6.2g saturated), 21g carbohydrate, 2g protein, 3g fibre, 48mg sodium