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5 low-fat quark recipes for more muscles

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  • Protein bomb: Casein in low-fat quark keeps you full for a long time
  • Low-fat quark recipes: sweet or rather savory?

Low-fat quark has everything a good sports food needs: it is low in calories, contains a lot of easily usable protein (a whopping 13 grams of protein per 100 grams) and at the same time only a little fat (less than 0.1 grams per 100 grams). And that’s not all: low-fat quark is also suitable for low-carb diets, as it is relatively low in carbohydrates at just 3 grams per 100 grams. It also provides a good portion of calcium, as well as magnesium, potassium and iron. Read here which is better: low-fat quark or Skyr?

Low-fat quark is therefore suitable as a snack for losing weight as well as for building muscle. Another advantage: the healthy dairy product is unbeatably cheap. So you don’t need to buy expensive fitness food or special weight loss products to achieve your goals.

Protein bomb: Casein in low-fat quark keeps you full for a long time

As already mentioned, low-fat quark contains plenty of protein, which is of very high quality and can be optimally utilized by our body. The milk protein is made up of around 80 percent of the milk protein casein and 20 percent of whey protein. Quark contains a particularly high amount of casein. Studies suggest that whey fills you up well in the short term, while casein has a more satiating effect in the long term. Due to its more complex structure, casein is absorbed relatively slowly by our body and therefore provides it with a constant supply of amino acids over a longer period of time.

In combination, whey and casein are simply unbeatable because, according to studies, the animal protein from dairy products is particularly easy to use and promotes protein biosynthesis better than plant protein sources. That’s why a protein shake made from a multi-component powder, like Weider’s, is an ideal snack when losing weight because it keeps you full for a long time.

Low-fat quark recipes: sweet or rather savory?

With so many advantages of low-fat quark, there has to be a catch somewhere, right? As healthy and rich in protein as it is, unfortunately it doesn’t get a top rating when it comes to taste. Spooning low-fat quark straight is a real challenge for many athletes. After a few bites, you can hardly eat the solid quark anymore. Many then adopt the motto: close your nose and get in with it. And where is the enjoyment? On the route.

We have the better solution: simply upgrade low-fat quark! You can enjoy it sweet or savory, depending on what you feel like:

If you want to add an extra portion of protein to your quark, simply use a good protein powder instead of a flavoring powder and mix it into the quark. Vanilla type actually always works and you get a protein-rich basic curd.

A protein quark for breakfast is quick to prepare

Ingredients for 1 portion of protein quark:

  • 500 grams of low-fat quark
  • 3 g aroma powder OR
  • 30 g Proteinpulver

Mix everything together, if necessary add a little water, this will make the quark smoother and easier to mix. Add a few chopped nuts, oatmeal or seeds such as flax or chia seeds. Fruit such as fresh berries, apple pieces or passion fruit provide the final fresh kick in the sweet low-fat quark mix.

b) Hearty low-fat quark: Pimp the quark with herbs and spices, with tomato paste or mustard, with chopped cornichons, corn, boiled egg and/or red onion – the possibilities are endless. The resulting dip or “salad” is a great spread and goes perfectly with raw vegetable sticks, (sweet) potatoes or oven-baked vegetables.

Do you want more recipes with low-fat quark? Then we have something for you here: 5 brilliant ideas with low-fat quark!

A protein-rich low-carb wrap that is great to snack on or enjoy as a light dinner

Tuna quark in a lettuce wrap

  • 4 leaves of Romaine lettuce
  • 1 medium sized egg(s)
  • 0.5 can of tuna in its own juice
  • 2 medium radishes
  • 2 EL But
  • 2 tbsp low-fat quark
  • 1 splash of lemon juice
  • 1 pinch of salt
  • 1 Prise Pfeffer
  1. Pick lettuce leaves individually from the romaine lettuce hearts, wash, pat dry and set aside. Depending on how large the salads are, the number of leaves per serving may vary. Just see how many you need to use up the mass – you don’t have to worry about the calories when it comes to the salad.
  2. Hard boil egg. Then let it cool and dice into large pieces.
  3. While the egg is cooking: Drain the tuna, finely chop the onion, cut the radishes into small pieces and put everything together in a bowl. Mix the low-fat quark with a little water until smooth, then add it to the bowl. The chopped egg is also included. Season with salt, pepper and lemon juice; if you like, add herbs (dill, parsley, basil, etc.), not a must.
  4. Fill the tuna and egg salad into the individual lettuce leaves and enjoy like a small taco.
  • Calories (kcal): 260
  • Fett: 8g
  • Protein: 36g
  • Carbohydrates: 13g

Delicious, high in protein and quick to make: These pancakes are a dream for every athlete because they have top nutritional values ​​and only contain healthy ingredients

Super fluffy Protein Pancakes

  • 5 medium egg whites
  • 75g oat flakes
  • 25 g Whey-Proteinpulver
  • 90 g low-fat quark
  • 50 g Erythrit
  • 1 TL Backpulver
  • 1 tsp coconut oil
  1. Using a hand mixer, whisk all ingredients together in a bowl. It is best to use tender oat flakes, then the dough will be more even. You can get erythritol here, for example.
  2. Then put the dough in small portions (1 tbsp) into a heated pan with a little oil (spray oil containers are ideal here) and fry evenly on both sides at a low level, done.
  3. You can eat the pancakes plain or with nut butter, banana, berries, etc.
  • Calories (kcal): 573
  • Fett: 13g
  • Protein: 61g
  • Carbohydrates: 104g

This banana quark shake keeps you full for a long time thanks to the carbs and protein

  • 1 medium banana(s)
  • 100 g natural yogurt
  • 100 g low-fat quark
  • 20 g Whey-Proteinpulver
  • 1 tsp peanut butter
  1. Mix all ingredients together in the mixer. Dilute with water as desired.
  • Calories (kcal): 384
  • Fett: 11g
  • Protein: 37g
  • Carbohydrates: 34g

Whether as a dip or spread: the addition of low-fat curd makes this guacamole not only nice and creamy, but also very rich in protein

  • 1 medium avocado(s)
  • 150 g low-fat quark
  • 1 splash of lime juice
  • 1 clove garlic
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 Tbsp. The Chili Flock
  1. Divide the avocado, remove the seeds, scoop out the flesh and mash in a bowl.
  2. Press the garlic clove and add it to the avocado. Mix everything together, season with lime juice (alternatively: lemon juice), salt and pepper. Optionally pimp with chili flakes. Now add the low-fat quark and you’re done.
  3. Ideal as a healthy dip for veggie sticks or nachos. Alternatively also suitable as a spread. You can then top the bread with tomatoes, radishes, egg slices or salmon.
  • Calories (kcal): 235
  • Fett: 20g
  • Protein: 12g
  • Carbohydrates: 4g

These waffles can be served for breakfast, as a snack or even as a protein-rich dessert. It’s best to bake a little more right away because they still taste good cold.

Protein waffles with low-fat quark

  • 250 g low-fat quark
  • 150 g oat flakes
  • 1 medium banana(s)
  • 2 medium sized egg(s)
  • 1 TL Backpulver
  • 100 ml Hafermilch
  • 1 shot of mineral water
  • 1 pinch of cinnamon
  • 2 handfuls of berries
  1. Grind the oats into flour using a food processor or blender. You can also do it without it, but the dough will be even finer. Peel the (very ripe!) banana, mash it with a fork or puree it with a hand blender. If the dough is not sweet enough for you, feel free to add a little erythritol / stevia or similar.
  2. Mix all ingredients into a smooth dough. If necessary, add some oat milk.
  3. Fry in a waffle iron until crispy and serve with berries. But it also tastes great with nut butter or apple puree.
  • Calories (kcal): 185
  • Fett: 5g
  • Protein: 12g
  • Carbohydrates: 24g

High in protein, low in calories and fat and at the same time super easy to prepare: no one has to “torment” themselves with low-fat curd – rather improve its taste and treat yourself to one of our recipes.

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