3 quick recipes to boost your energy and focus, from a cookbook for exhausted execs

Eating nutritious food can get relegated to the bottom of your to-do list when you’re busy, but this can be counterproductive.

What you eat during the working day can make a big difference to how you feel and perform, according to the authors of “Executive Eats: The Cookbook for a Better Working Life.” Grabbing something like a slice of pizza that’s high in refined carbs but low in protein, fiber, or healthy fats, can raise our blood sugar, leaving us feeling hungry and tired soon after.

A more balanced meal that includes protein and complex carbs like beans or oats, which the body digests more slowly, can keep you feeling full for longer and lead to more consistent energy levels, write Adam Kingl and Jakub Radzikowski.

Kingl and Radzikowski are both Cordon Bleu-trained chefs, whose research projects at respected institutions including Imperial College London respectively span excelling at work, and the connection between professional cooking and practical science.

Here are four recipes from “Executive Eats” designed to help sustain busy professionals.

Serves: 1 to 2 Cooking time: 15 minutes Ingredients: Instructions Serves: 1 Cooking time: 5-10 minutes Ingredients: Instructions: Add all the ingredients to a blender and blend until smooth.

You can easily just double, treble, etc., the volume of ingredients in order to make smoothies for more people.

Serves: 1 Cooking time: 15 minutes Ingredients: Instructions Serves: 2 Cooking time: 20 minutes Ingredients: Method: