Want to quickly charge the parent battery in between? This is possible with certain foods that are referred to as “superfoods”. No, chips and beer are not part of it – but cocoa is! We show which snacks are ideal when the going gets tough in everyday life with children, jobs, and bowling. 

Don’t worry, nobody has to spend a lot of money buying goji berries, spirulina algae, or other exotic foods. The superfoods we are talking about here are usually available at the supermarket around the corner. You probably already have some of these performance-enhancing foods at home. They are inconspicuous but absolutely effective, quickly prepared, and comparatively cheap. Real superfoods! But what is actually behind the term? 

Superfoods definition and list of power foods

First and foremost, the term “superfoods” is arguably good marketing. Some foods have been hyped endlessly over the past few years: chlorella, chia seeds, turmeric, and so on and so forth. Why? Because they contain special substances that are valuable for our organisms.

According to experts, superfoods are rich in important nutrients, antioxidants, minerals, and vitamins that can bring health benefits to the human body.

The effect of certain ingredients has been proven by scientific studies, but some foods have been declared an anti-aging miracle (v) on the basis of the study results and have been exported en masse from exotic corners of the world to European health food stores. This is often not sustainable and mostly unnecessary because many local foods (or foods that have long been traded in Europe) are just as valuable for the body. Oatmeal for example. Or almonds. More about this here.

Power snack 1: Oatmeal

If your nerves are on edge again, something warm will help – porridge is not only a comforter for the soul, but the porridge also gives you energy. This is partly due to the complex carbohydrates in the oatmeal, which keep the blood sugar level up over a longer period of time and thus prevent ravenous hunger attacks. In stressful situations, however, the magnesium it contains is also valuable, as it calms the nerves. Important for vegetarians: the cereal flakes are full of vitamin B, vitamin E, and iron – and are therefore a small substitute for meat.


Quick Oatmeal Recipe (Porridge):

Heat 1 cup of milk or plant-based milk in a saucepan (200 to 250 ml)

Add 5 to 6 tablespoons of rolled oats and stir regularly

as soon as it simmers, remove the oatmeal from the heat and let it steep for 3 minutes

Refine with cinnamon and/or honey.

Power Snack 2: Blueberries

A really good upgrade for porridge is blueberries (aka blueberries). But they also taste good raw, for example as a crunchy topping for yogurt. Simply add a handful or stir in, possibly pimp with oatmeal, and the mini berry vitamin bomb is ready (blueberries mainly contain vitamins C and E). Anthocyanins from berries relieve the immune system because they inhibit the spread of viruses and bacteria. According to experts, the combination of iron and vitamin C promotes blood formation and the transport of oxygen to the cells – so the energy gets to where it is needed faster. Ideal for anyone who has problems with daytime sleepiness. Incidentally, there are also blueberry capsules with anthocyanins in online pharmacies or in the local pharmacy, another alternative for those in a hurry are dried blueberries.

Power snack 3: raw cocoa

Yes, the little ones love cocoa too. But this cocoa is a little different, less sweet – and much healthier. Studies have shown that regular consumption of raw cacao prevents heart disease and lowers blood pressure. In addition, the powder made from cold-pressed, unroasted cocoa beans is said to brighten the mood with serotonin and phenylethylamine – which is certainly not wrong in the stressful everyday family life. 

In supermarkets or drugstores, there is raw cocoa powder that can be turned into a delicious drink within a few minutes. Simply mix 500 ml milk or milk alternative with 3 tablespoons of cocoa powder. Too bitter? Half a teaspoon of ground vanilla improves the taste.

Power Snack 4: Matcha

Wait and – exactly: drink tea. But which one? Chamomile tea is good for the stomach, but if you need power quickly, you should better rely on matcha tea. It is powdered green tea, which can also be used as a coffee alternative because matcha tea contains caffeine. A key difference between coffee and matcha: the caffeine from matcha does not go directly into the blood, but much more slowly, which many people find more pleasant. Matcha is also considered a calming brain food (Buddhist monks have sworn by the green stimulant for centuries, which – in contrast to coffee.

Power snack 5: Almonds

Hula hoop and weight loss expert Elli Hoop once told me in an interview that she solved her cravings problem with the help of a simple but ingenious trick. Watch out, watch out: she always had a jar full of almonds with her on the go. An ideal snack for in-between, because almonds are a really good source of protein and they fill you up quickly but don’t make you fat because they don’t contain too many calories. Yes, the fat content in almonds is twice as high as the protein content, but it is “healthy” fat – because it is composed of monosaturated and polyunsaturated fatty acids. So it makes perfect sense to snack on almonds from time to time. Preferably those that have been roasted without fat and are unsalted.

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