Is there an energetic yet healthy meal

Energy food - food as a source of energy

If you consider the regionality and seasonality of the fruit and vegetable varieties, in the latitudes of Germany mainly cabbage and root vegetables and a few winter salads are available during the winter months. We can buy vegetables such as zucchini, tomatoes or peppers all year round, but they are summer crops.
The energetic perspective illuminates the effect of the food. Winter root and cabbage vegetables contain a lot of vitamin C and minerals. The winter salads also cover the need for bitter substances, which the digestive system can use during the sluggish winter months. The metabolism slows down slightly in winter, it is the time to gather strength, to withdraw into oneself and to rest. Root and cabbage vegetables have a significantly lower water content than summer vegetables and thus have a warming and restorative effect in the cold season. At the same time, the laxative and dissipative properties complement each other. Properties that excellently support the somewhat sluggish winter metabolism in its functions. During the cold season, heat regulation alone needs more energy (outside temperature approx. 0 to -10 ° C, body temperature approx. 37 ° C). Summer vegetables such as cucumber, tomatoes, peppers or zucchini have a high proportion of water and are used to cool off in summer when it is warm or very hot.

Conclusion: The respective vegetable does not lose its properties over the winter months, but the human metabolism adapts to its metabolic position depending on the season.
Here you will find recipe suggestions for winter salads.

What is "energy food"?

Energy food is all food that supports the organism profitably, energy food harmonizes the metabolism. Energy nutrition goes beyond the purely material side of eating and drinking. We can feel this in the fact that we feel more powerful again with this food - the best example of this is the pasta meal before exercise: The starchy carbohydrates optimally replenish the glycogen stores, the muscles can be supplied with energy. If a meal rich in fat and protein were to be consumed before athletic performance, the glycogen stores relevant for energy supply cannot be optimally filled due to the long digestion time for fat and protein (approx. 4 hours). You feel powerless. Kaiserschmarrn, e.g. as a lunch during a mountain bike tour, is not suitable for filling up the empty stores: The high fat and protein content requires too much digestive power and, above all, too long digestion time to supply the muscles during the subsequent exertion. Starchy carbohydrates such as pasta, rice, potatoes or bread have a significantly shorter digestion time and are immediately available for depleted energy stores simply because of their sugar (starch) content. At this point, a light pasta meal (without meat) shows a much more effective and, above all, the desired effect.

A large number of proverbs show connections between food intake and our performance or our attitude to life:

  • Something is like a stone in the stomach.
  • An empty / full stomach doesn't like studying.
  • Eating & drinking keeps body and soul together.
  • The bile overflows.
  • A louse has run over the liver.
  • Something goes to the substance.
  • It goes to the kidneys.
  • The way to a man's heart goes through his stomach.

Examples of energy food

Energy supporting foods are foods that have a nourishing and supporting effect on the organ system. The type of preparation can also ensure a relieving and thus energy-giving effect of our food:
Liver and bile are stimulated and supported by bitter substances in your digestive activity. However, an excess should be avoided as well as a too little. Bitter substances are found especially in lamb's lettuce, endive lettuce, rocket, chicory, radicchio, grapefruit, basil, thyme, rosemary, red wine, and in bitters such as Campari or Aperol. Recipe: Spagetti al radicchio

Stomach and spleen are mainly supported by warm forms of preparation, legumes, cereals, vegetables and by avoiding very cold and too sweet dishes, by skillfully combining dairy products and milk with warming spices (cinnamon, cardamom, cloves ...) and honey. Certain rules of behavior for food intake have a very helpful and energetically very positive effect: thorough chewing results in slow eating, avoiding eating very late in the evening and overeating.

kidney houses life: The proverbs “It goes to the substance”, “It goes to the kidneys” express this clearly. If you become very exhausted, you can build up your energy slowly with any kind of soup such as consommé, vegetable soup, minestrone, various lentil soups, stews with vegetables and legumes.

Who Needs Energy Food?

Everyone needs energy food - depending on the needs of the daily requirements in different compositions and preparations. Examples:

Job profiles with high physical commitment and athletes In addition to a high carbohydrate intake, they also need a high proportion of protein and a certain proportion of fat. Taking into account the digestion times, carbohydrates with a digestion time of approx. 90 minutes are ideal, e.g. eaten approx. 2 hours before exercise, as an adequate energy reserve for the subsequent stress. Proteins and fats are more difficult to digest and are ideally only eaten after exercise, the digestion time of approx. 4 hours alone speaks for this.

For people with a tendency to burnout syndrome Warm and light dishes are recommended: primarily power soups. Excellent minestrone, risotto and vegetable soups of all kinds can be prepared on the basis of power soups. Soups have a large volume of liquid and have an intensely nourishing effect. Even in childhood, soup was made in case of illness.

pupils and students require an enormous amount of energy for the brain. Since the brain, like our muscles, is largely nourished from sugar, trail mix can be very helpful in replenishing the resources.

Everyday working life with predominantly sedentary work requires a particularly high proportion of vitamins and minerals, such as those offered by fruits and vegetables, so that the body receives all the important messenger substances to keep the metabolism going despite a lack of exercise.

Energy soup recipe

In my experience, the following power soup is a particularly energy and strength-giving soup. Depending on the taste and tolerance, it can be made on the basis of a vegetable, beef or chicken broth. Please be sure to adhere to the long cooking time of at least 5 hours. This soup is not about vitamin-friendly production but about absorbing and mobilizing the "energy" from the ingredients, which are ideally "organic" and transferring it to the broth. Long cooking times form essences - the soup made in this way is a real source of energy, which is perceived as extremely beneficial, especially at times of high stress and stress.

The energy soup is always used where vegetable broth or meat broth is used: e.g. as a base for risotto, for vegetable soups prepared with fresh vegetables (see recipe suggestions above), for sauces, all preparations where broth is used for seasoning, or as a drink in between . Incidentally, the energy soup broth is ideal for storage (more on this in the recipe).

Recipe: Kraft soup -> vegetable, beef, chicken broth

at will
approx. 500g with bone
all sorts of vegetables
"What the kitchen gives"
z. B.
Handful of mushrooms, cut in half
3 carrots, cut into pieces
2 onions, quartered
1 leek,
1 piece of celery cut into small pieces
1 parsley root
Spices:1 - 2 bay leaves *
4 - 5 cloves, whole *
* contain bitter substances, so digestive juices are stimulating
10 whole peppercorns
Garlic (to taste)
2 - 3 sun-dried tomatoes
Galangal, ground (belongs to the genus of the ginger root, not as hot as pepper, stimulates digestive juices)
Herbs:Parsley, lovage,
Working method / cooking time:
  • Cover the meat with water and bring it to the boil, cook for 5 minutes, drain the water (this removes any uric acid that may be present in the meat)
  • Bring meat, vegetables, herbs and spices to the boil with approx. 4 liters of water
  • After approx. 2 hours, remove the meat from the broth, cut into slices as soup meat or use diced as a soup garnish
  • cut off all fat and gristle and return to the broth.
  • Simmer on a low flame for a total of at least 5 hours
  • Strain the broth, squeeze the vegetables with a wooden spoon and discard
  • Distribute pieces of meat in twist-off glasses
  • Pour boiling hot stock into twist-off glasses, screw tight, turn upside down for a moment
Use of the essence:
  • as a vegetable broth
  • Hot drink instead of tea
  • Base for various other creamy vegetable soups such as potato soup, zucchini soup, broccoli soup and much more.
    as well as all clear soups with vegetables and other garnishes
  • Basis for risotto

Excellent basis for all dishes that are prepared with stock cube

Shelf life: 2–3 weeks in the refrigerator

The recipe for the energy soup can be downloaded and printed out as a PDF here.