Eating with a Purpose-Energy

There are various foods and vitamins that help build energy because there is nothing worse than feeling tired.

Cabbage, spinach, and broccoli definitely contribute to energy. They are high in vitamins B12, B6, and iron, all of which contribute to energy. As a matter of fact, deficiencies in vitamin B12 can lead to anemia. Leafy vegetable also contribute to energy.
Anything containing wheat and barley are going to contribute to energy. Most athletes eat pasta and food items high in these ingredients before competing. A caveat to these types of foods is that they should be eaten in moderation. If you consume too much, you will bulk up or gain weight.

Chicken is high in protein and contribute to energy. Liver is high in iron, which also contributes to energy. Fish such as flounder and sole are high in vitamins B12 and B6 and are great energy boosters.

Some of the high energy fruits are pineapples, bananas, and strawberries.
It is always a good idea to use vitamin supplements for energy. Vitamin C and E, Thiamin, and Vitamins B6 and B12 contribute to energy. Folate, Calcium, and Iron also help build energy.

Fruits and vegetables also contain Vitamin A (beta carotene) and C, both of which contain cartenoids and antioxidants. Cartenoids can also be found in dark leafy vegetables, carrots, cantaloupe, papaya, sweet potatoes, and tomatoes. Additional sources of Vitamin C are strawberries, oranges, broccoli, peppers, and tomatoes. It is always best to lightly steam your vegetables. The closer they are to being raw, the higher their nutritional value.

Recipes for building energy

This meal has very high nutritional value. I cooked this meal for the purpose of improving my energy level after surviving a severe cold. The flounder and broccoli are very high in vitamins B12 and B6. Both vitamins are great for building energy, especially for those who are anemic, like me. Flounder is low in saturated fat. Rice pilaf also has vitamin c, folate, and iron, all of which contribute to energy.

Oven-Fried Flounder

1 pound of flounder
3 tablespoons of mayonnaise
¼ teaspoon of paprika
¼ teaspoon of seasoning salt
6 tablespoons of Progresso Italian-Style Crispy Bread Crumbs
2 splashes of Kraft Zesty Italian dressing
2 tablespoons of minced onions
1 splash of white wine vinegar

Lay flounder on a flat surface. Coat with mayonnaise on both sides. Lightly splash white wine vinegar and Italian dressing onto fish. Combine bread crumbs, paprika, seasoning salt, and minced onions in a wide, flat bowl. Press fish into crumb mixture in order to coat both sides. Place on a non-stick baking pan. Bake at 425 degrees for 20 minutes. Makes about four servings.


Broccoli Supreme

3 to 4 small stalks of broccoli
1 cup of Swanson chicken broth
3 tablespoons of Kraft Zesty Italian dressing
2 tablespoons of minced onions
½ cup of chopped white onion
¼ teaspoon of seasoning salt

Place broccoli in a saucepan. Stir together the chicken broth, Italian dressing, minced inions, and onions. Add to the broccoli. Pour seasoning salt into saucepan over the broccoli mixture. Cover and simmer for 15 to 20 minutes.

Copyright©2009 by Pamela Jewell