Energize Your Way into 2023

Energize your way into 2023

By Jacqueline Gomes, MBA, RDN

Ring in the NEW Year with energy boosting foods. Power foods rich in protein and complex carbohydrate are digested slower so you can have fuel ready to go when you are!

Here are my top 5 for 2023

  1. Plant based protein. Plant based proteins like soy, nuts, beans and legumes provide a unique nutritional combination of protein, carbs and fiber – keeping you full and satisfied.
  2. Greek yogurt. Greek yogurt typically contains twice the protein of regular yogurt. This tasty combination of protein and carbs is perfect for a quick snack on the run.
  3. Whole grains. The grain kernel contains the fiber, vitamins, and minerals that our bodies need to stay healthy; go for brown rice, corn and whole wheat.
  4. Nuts and nut butters are satisfying and rich in healthy fats, fiber and protein. Add Almond butter to waffles, toast, apples or bananas for an energizing meal or snack.
  5. Healthy fats. Monounsaturated fats such as Avocado, nut butters, flaxseeds and olive oil help to increase HDL, the “good” cholesterol in the body. Using healthier fats like monounsaturated fats in place of saturated fats like butter and lard, may help reduce cholesterol in the body.

Eat Well Bonus: Energy Boosting Activity

Staying consistently active is a great way to keep “energized.” Just a 30-minute program five times a week (or a 60-minute workout at least three times a week) is enough to improve your overall health and well-being.

Remember that staying physically active is a major factor in disease prevention! Exercise also works to build strength, enhance endurance and improve balance.

green rice chickpea bowl 

Green Rice & Roasted Chickpeas Bowl

Prep: 30 minutes

Total time: 1 hour

Makes: 4 to 6 servings

Make ahead dish


  • 4 cups cauliflower florets
  • 2 (15.5 ounce) cans Goya® Chick Peas, drained and rinsed
  • 4 tablespoons Goya Extra Virgin Olive oil (separated)
  • Kosher Salt & Black Pepper
  • 1 teaspoon garlic powder
  • 1 ½ cups long grain rice
  • ¾ cup packed fresh cilantro leaves
  • ¼ up Goya® lime juice
  • 3 garlic cloves, minced
  • 1 fresh Jalapeno pepper, seeded and coarsely chopped
  • 1 avocado, halved, pitted, peeled and chopped for topping
  • 1 green onion for topping


  1. Roasted Cauliflower and Chickpeas: Preheat oven to 425°F. Pat chickpeas dry with paper towel. Toss together cauliflower, chickpeas, oil, salt, pepper and one teaspoon garlic powder; bake for 25 to 30 minutes or until lightly charred and tender.
  2. Green Rice: Cook rice according to package directions. Meanwhile, in a blender, mix together cilantro, lime juice, oil, garlic, jalapeno and salt and pepper until smooth; stir into rice.
  3. Divide green rice among bowls. Top with cauliflower mixture and chopped avocado. Top with chopped green onion if desired.

Recipe by: Goya Foods