Energy Salad - 10 Healthy Filling Foods

In our hectic world, where we are constantly challenged and often feel tired, it is important to choose the right foods to provide us with energy and keep us full for a long time. Energy salads are a great option for intense work days, as they contain a wealth of ingredients that help us face the day full of energy and focus.

Our top 10 Stattmacher:

1. Legumes:

Legumes such as chickpeas, black & white beans and lentils are rich in fiber and protein. They help stabilize blood sugar levels and provide long-lasting energy . Legumes also contain complex carbohydrates that are digested slowly and keep us full for a longer period of time.

2. Oatmeal:

Oatmeal is an excellent source of complex carbohydrates, which are digested slowly and therefore provide us with energy for a longer period of time. It is rich in fiber , which slows down digestion and promotes satiety.

3. Quinoa:

Quinoa is a protein-rich grain that also contains complex carbohydrates. Proteins help keep blood sugar levels stable, while carbohydrates provide long-lasting energy. Quinoa is also rich in iron and magnesium, both of which are important for energy production in the body.

4. Spinach:

Spinach is an excellent source of iron , which plays a crucial role in supplying oxygen to our body. A lack of iron can lead to fatigue and lack of energy. By eating spinach, we can ensure that our body gets enough iron to function optimally.

5. Avocado:

Avocados are rich in healthy unsaturated fatty acids that are slowly digested and provide us with a sustained supply of energy . They also contain fiber, which promotes satiety and stabilizes blood sugar levels.

6. Nuts and seeds:

Nuts and seeds such as almonds, walnuts, chia seeds and flax seeds are excellent sources of energy. They contain healthy fats, proteins and fibre that provide us with long-lasting energy and promote the feeling of satiety.

7. Bananas:

Bananas are rich in natural sugars , especially fructose, which can be quickly absorbed by the body and converted into energy. They also contain potassium, which is important for maintaining stable blood sugar levels and optimal muscle and nerve function.

8. Berries:

Berries such as blueberries, strawberries and raspberries are rich in antioxidants, fibre and vitamins. They provide natural sugars that provide the body with energy without causing blood sugar levels to rise too much . The high fibre content also promotes a feeling of satiety.

9. Dark chocolate:

Dark chocolate with a high cocoa content contains natural stimulants like caffeine, which can promote mental alertness and concentration . It also contains magnesium, which is important for energy production in the body. Be sure to enjoy dark chocolate in moderation, as it is also high in calories.

10. Green leafy vegetables:

Green leafy vegetables such as kale, rocket and lamb's lettuce are rich in iron, magnesium, vitamins and antioxidants. They promote the body's oxygen supply, support energy production and keep us full for longer.

Why can food help us have more energy during the day and work with concentration?

Our brain is an energy-hungry organ and requires a constant supply of energy to function optimally. When thinking and performing mental work, the brain uses large amounts of energy. By consuming energy-rich foods , we provide our brain with the nutrients it needs to maintain its function and improve concentration.

Complex carbohydrates, such as those found in oatmeal, quinoa and legumes, provide long-lasting energy because they are digested slowly and keep blood sugar levels stable. Proteins from quinoa, legumes and nuts also help regulate blood sugar levels and ensure a constant energy supply.

The 4-in-1 multi-styler is the perfect kitchen helper with its four different grating attachments. This means you can grate cucumber, onion and garlic directly into the jar without having to get a garlic press, cutting board and knife dirty. Perfect for everyday use when you're in a hurry but still want to take a healthy lunch with you!

Recipe: Energy Salad

What you need:

• 60 ml olive oil
• 4 tablespoons of apple cider vinegar
• 1 garlic clove, peeled and chopped
• 2 tablespoons lemon juice
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• ½ small red onion
• ½ cucumber
• 2 cans of white beans
• 2 medium-sized tomatoes
• 15 g coarsely chopped parsley
• 1 tablespoon sumac
• Optional:
• 3 tablespoons pitted black olives
• 2 hard-boiled eggs, sliced
• 4-in-1 multi-styler
• Oleni Mason Jar 0.75 L
• stainless steel pourer

And this is how it works:

1. For the dressing, mix olive oil, apple cider vinegar, lemon juice, salt and pepper in a jar and use the fine attachment of the 4-in-1 styler to grate the garlic directly into the sauce. Then close the jar with the airtight lid and shake well.
2. Grate the red onion using the slicer attachment , pour water over it and let it soak for 5 minutes. Then drain.
3. Drain the white beans and rinse them once with clean water.
4. Cut the tomatoes into half moons and grate the cucumber directly into the glass using the 4-in-1 grater .
5. Now add all the remaining ingredients to your glass. If you like, you can top the salad with pitted olives and a hard-boiled egg.

Before serving, pour the dressing over the salad and mix well! Bon appetit!