Litti's Fast and Fitness Recipes

Soups are not only a welcome meal for me in cold months. They are flavorful, easy to cook, and enjoyable for days. But above all, they are healthy. Even after my sports career, it's important for me to stay fit and healthy. Nutrition plays an essential role in this.

I've selected and cooked my favorite soups for you. Enjoy trying them out!

• 2-3 shallots (Shallots contain Vitamin C, folic acid, Vitamin B6, and are a good source of antioxidants, particularly quercetin, which has anti-inflammatory effects.)
• Yellow bell pepper (Rich in Vitamin C, Vitamin B6, Vitamin A (in the form of beta-carotene), folic acid, and antioxidants. Yellow bell pepper has a higher concentration of Vitamin C than many other vegetables.)
• Red bell pepper (Similar to yellow bell pepper, but with a higher content of Vitamin C and beta-carotene. Red bell pepper also contains antioxidants like capsanthin.)
• 3 tbsp olive oil (An excellent source of monounsaturated fats (especially oleic acid), Vitamin E, and polyphenols, promoting heart health and having anti-inflammatory effects.)
• 750 ml strong vegetable broth
• 1 tsp saffron threads (Saffron is rich in antioxidants that may help reduce the risk of chronic diseases. It also has mood-enhancing properties.)
• 40 g butter (Source of saturated fats and fat-soluble vitamins such as Vitamin A, D, and E. Butter may also contain butyric acid, a short-chain fatty acid that can have anti-inflammatory effects.)
• 200 g zucchini (Contains Vitamin C, potassium, folic acid, and small amounts of Vitamin A, magnesium, and fiber. Zucchini has a low-calorie content and can contribute to hydration.)
• ½ lemon (An excellent source of Vitamin C, folic acid, and potassium. Lemon juice promotes iron absorption and supports immune function.)
• Salt
• Pepper (Contains piperine, a compound that can increase the bioavailability of nutrients and possesses antioxidant properties.)

• Peel and finely dice the shallots.
• Halve, deseed, wash, and chop the yellow bell pepper into small pieces.
• In a pot, heat 1 tbsp oil and sauté shallots and bell pepper for about 2 minutes.
• Sprinkle sugar over it and let it caramelize slightly.
• Add broth and saffron, cover the pot, and let the mixture simmer over medium heat for about 20 minutes. Stir in butter and purée everything very finely with a hand blender.
• Halve, deseed, and wash the red bell pepper and cut it into fine strips.
• Wash, deseed, and cut the zucchini into fine strips.
• Squeeze the lemon half.
• In a pan, heat 2 tbsp oil and sauté the vegetables for 2-3 minutes, season with salt and pepper.
• Season the soup with lemon juice and serve in bowls.
• Add zucchini and pepper strips on top.

• 6 cm ginger (Rich in gingerol, a compound with strong antioxidant and anti-inflammatory properties. Ginger aids digestion and can alleviate nausea)
  
• 1 tsp turmeric (Contains curcumin, known for its anti-inflammatory and antioxidant effects. Promotes brain function and reduces the risk of heart disease)
  
• 1/2 tsp allspice (Source of antioxidants, vitamin A, vitamin C, iron, and calcium. Allspice can promote digestion and has pain-relieving properties)
  
• 1 tsp coriander powder (Provides fiber, iron, magnesium, and manganese. It has a digestive effect and can help regulate blood sugar levels)
  
• 1 tsp garam masala: A spice blend that provides a variety of antioxidants through the included spices and can support digestion.
  
• 2 cloves (Rich in antioxidants, also contain manganese, vitamin K, vitamin C, and omega-3 fatty acids. Cloves are antibacterial and promote digestion.)
  
• 4 tsp oil (Depending on the oil used, it may contain healthy unsaturated fats such as omega-3 and omega-6 fatty acids as well as vitamin E)
  
• 1 kg beetroot (High in fiber, folic acid (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroot can lower blood pressure and improve performance.)
  
• 4 potatoes (Good source of carbohydrates, fiber, vitamin C, vitamin B6, potassium, and magnesium)
  
• 1 liter water
  
• 2 tbsp lemon juice (Contains vitamin C, an important antioxidant that strengthens the immune system and promotes skin health)
  
• Salt

• Peel and dice the beetroot and potatoes into uniform cubes. Finely chop the ginger.
  
• Heat oil in a pot and briefly fry the ginger together with coriander, turmeric, and allspice until fragrant.
  
• Add the diced beetroot and potatoes and briefly fry everything.
  
• Deglaze with water and add the cloves.
  
• Once the potatoes are cooked, add lemon juice and garam masala, and season with salt.
  
• Remove the cloves and puree the soup.

• 1.5 liters of water
  
• 80 g carrots (Rich in beta-carotene (Vitamin A), also containing small amounts of Vitamin K, Vitamin C, potassium, and fiber.)
  
• 40 g parsnips (Provide potassium, fiber, Vitamin C, folic acid (Vitamin B9), and small amounts of magnesium and phosphorus.)
  
• 100 g potatoes (Source of carbohydrates, fiber, Vitamin C, Vitamin B6, potassium, and magnesium.)
  
• 100 g fennel (Contains Vitamin C, fiber, potassium, manganese, and antioxidants.)
  
• 40 g celery (Low in calories, provides fiber, Vitamin K, folic acid, potassium, and small amounts of Vitamin A, C, and B vitamins.)
  
• 2 onions (Sources of Vitamin C, B vitamins, especially folic acid, as well as antioxidants and trace elements like chromium.)
  
• Sage leaves (Contain antioxidant and anti-inflammatory compounds, as well as Vitamin K, iron, and calcium in small amounts.)
  
• Bay leaves (Provide manganese, Vitamin A, Vitamin C, iron, potassium, calcium, and have antioxidant properties.)
  
• 1 garlic clove (Source of Vitamin C, B6, manganese, selenium, and has strong antibacterial and antioxidant properties.)
  
• Thyme sprigs (Rich in Vitamin C, Vitamin A, iron, manganese, and possess antioxidant and antimicrobial effects.)
  
• Rosemary sprig (Contains iron, calcium, Vitamin B6, and has antioxidant properties.)
  
• Lovage twig (Source of Vitamin C, B vitamins (especially folic acid), and minerals like calcium and magnesium.)
  
• Whole cloves (Very rich in antioxidants, containing manganese, Omega-3 fatty acids, Vitamin K, Vitamin C.)
  
• Cumin seeds (Source of iron, magnesium, calcium, B vitamins, and have digestive properties.)
  
• Juniper berries (Contain Vitamin C, flavonoids, and essential oils with anti-inflammatory properties.)
  
• Salt

• Fill a large pot with 1.5 liters of water
  
• Peel and dice carrots, potatoes, celery, onions, and parsnips
  
• Remove the core from the fennel. Dice the rest
  
• Peel and finely chop the garlic clove
  
• Place carrots, parsnips, potatoes, fennel, celery, and onions into the pot
  
• Add sage leaves, bay leaves, garlic, thyme, rosemary, lovage, cloves, cumin seeds, juniper berries, and salt
  
• Slowly bring to a boil and reduce the heat
  
• Let it simmer for 30 minutes
  
• Strain the soup through a sieve into a new pot
  

• Möhren (Rich in Beta-Carotene (Vitamin A), also containing Vitamin K, Vitamin C, Potassium, and fiber)
• Zwiebel (Containing Vitamin C, B-vitamins, especially Folate (B9), as well as traces of Iron, Potassium, and antioxidants)
• Süßkartoffeln (High in Beta-Carotene, Vitamin C, Manganese, Vitamin B6, Potassium, fiber, and complex carbohydrates)
• Rapsöl (A good source of unsaturated fats, including Omega-3 and Omega-6 fatty acids, as well as Vitamin E)
• Gemüsebrühe
• Kokosraspel/Kokoscreme (Provide medium-chain triglycerides (MCTs), Iron, Potassium, and fiber)
• Ingwer (Known for its antioxidant and anti-inflammatory properties, also containing small amounts of Vitamin C, Magnesium, Potassium, Iron, and Zinc)
• Salz
• Pfeffer (Contains small amounts of vitamins and minerals, known for its antioxidant effects)

• Thoroughly clean, peel, and dice the sweet potatoes
• Clean and thinly slice the carrots
• Peel and finely dice the onions
• Heat oil in a pot and sauté the diced onions until translucent
• Add the sweet potato cubes and carrot slices, and briefly sauté
• Deglaze with vegetable broth and let simmer covered over medium heat for about 15 minutes
• Then puree with an immersion blender or in a blender until smooth
• Bring 150 ml of water to a boil. Simmer the coconut flakes in it for about 10 minutes over medium heat, then puree finely
• Add the coconut puree to the soup and season with salt, pepper, and freshly grated ginger to taste