If you are looking for foods that contain few calories and keep you full for a long time, then low-fat quark is definitely the right choice for you. Because of its high protein content, low-fat quark is considered the perfect companion for diets and exercise. So it helps you lose weight and promotes muscle building at the same time. Since the natural product is tasteless, you can use it to prepare various recipes. You can find out more about the protein bomb, as well as some delicious low-fat quark recipes that go perfectly with a protein-rich diet, in the article.
Interesting facts about low-fat quark
Low-fat quark is a real protein bomb, containing around 13-14 grams of animal protein per 100 grams of quark. Animal proteins are best converted by the body into its own protein, i.e. into muscle mass. Therefore, low-fat quark is considered the perfect food for a diet, especially when combined with regular training. TheHigh-protein diets are important when dieting and exercisingparticularly important because it prevents muscle breakdown.
Protein-rich foods keep you full for a long time because proteins take much longer to digest than carbohydrates. For this reason, low-fat quark is considered the perfect filler. In addition to high-quality protein, low-fat quark also contains potassium, calcium, folic acid and all important amino acids.
Since during a diet the body not only loses fat mass and water, but also breaks down muscle mass, a protein-rich diet is of great importance here. Especially with a low-carb diet plan, the body uses proteins as an energy source due to the lack of carbohydrates. A protein-rich diet during the diet prevents the breakdown of muscle tissue and stimulates calorie burning.
It is also known as a good training partner, especially after strength training. The amino acids it contains promote muscle building immediately after the workout and provide the body with energy. However, since low-fat quark has no taste, you can use it to prepare various dishes and shakes. You can find delicious suggestions for low-fat curd recipes below.
Low-fat quark recipes for breakfast or after training
As just mentioned, the low fat curd is perfect for eating straight after training. That's why we've put together some easy recipes that you can prepare in advance and enjoy right after your workout.
My protein shakeLow-fat quarkand fruits
- 100 g low-fat quark
- 250 ml milk
- 1 ripe banana
- 1 EL Honig
Peel the banana and put it in a blender with all the other ingredients. Mix everything until you get a uniform consistency. You can vary the fruits as you wish and taste, for example by using berries, peaches, kiwis or mango as an alternative to banana.
Shake mitAppleand oatmeal
- 1 green apple
- 6 tablespoons wholesome oat flakes
- 1 cup of low-fat quark (250 g)
- 400 ml low-fat milk
First wash, peel and core the apple. Then grate it finely and add it to the blender along with the other ingredients. Mix everything until the shake reaches the desired consistency. With this recipe you get a healthy start to the day.
Low-fat quarkwith fruits
Whether as a source of energy after a workout or as a low-calorie breakfast, low-fat quark recipes with fruit are always a good idea. They are super quick and easy to prepare and can also be taken to work or university. To do this, mix a cup of quark with fruit of your choice and sweeten it with a little honey if necessary. The quark shell can also be refined with chia seeds, linseeds or various nuts. There are no limits to your imagination when choosing fruits for these recipes: all types of berries, bananas, mango, papaya and pineapple are perfect for this.
Low-fat curd recipes for lunch and dinner
Savory recipes are best for lunch and dinner. However, if you want to enjoy a light meal without feeling hungry again after 2 hours, then you can try various low-fat quark recipes.
Low carb salad recipe
- 250 g low-fat quark
- 5-6 radishes
- 1 cucumber
- 2 spring onions
- 2 small tomatoes
- Salt
- Vinegar
Mix the quark with a little salt and vinegar until a creamy consistency is achieved. Then wash the vegetables, peel the cucumber and cut everything into cubes. Finally, pour the creamy mixture over the diced vegetables, mix and place in the refrigerator. Enjoy the finished salad just as it is, or serve as a side dish with grilled meat. If you want to make it a little more nutritious, you can add some turkey breast.
Crab saladwithQuark and yogurt
- 100 g low-fat quark
- 150 g low-fat yogurt
- 300 g North Sea crab, peeled
- 1/2 cucumber
- 1 red onion
- the juice of half a lemon
- some dill
- 5 slices of whole wheat bread
- 1 apple, green
- Salt, pepper
Mix the quark with the yoghurt until smooth, peel the cucumber and onion and cut into small pieces. Finely chop the dill and stir it into the quark-yoghurt mixture along with the vegetables. Add the crabs and season the salad with salt, pepper and the juice of half a lemon. Before serving, wash the apple, cut it into strips and add it to the salad. Serve with a few slices of toasted whole wheat bread.
Myth toastQuarkand tuna
If you're looking for a quick lunch recipe, there's nothing faster than delicious toast. However, the toppings should be coordinated with your diet and provide a sufficient amount of protein. For example, you can prepare healthy toast that goes with your fitness program using the following ingredients.
- 1 slice of whole wheat toast
- 100 g low-fat quark
- 100 g canned tuna in its own juice
- 1 cucumber
- 1 sheet of lettuce
- Salt and pepper
Low-fat quarkRecipesfor dip and desserts
Small snacks and desserts are perfect for a little hunger in between meals or for a movie night at home. If these are healthy and coordinated with your workout plan, then the protein-rich low-fat quark is a perfect ingredient. Here are some delicious ideas.
Vegetable stickswith low-fat curd dip
- 100 g low-fat quark
- 30 ml milk
- Chives, chopped
- parsley, chopped
- 1/2 clove garlic (optional)
- Salt and pepper
- 2 carrots
- 1 stick of celery
- 1 cucumber
- 2 Paprika
Mix the quark and milk until smooth and stir in the chives, parsley and garlic. Season with salt and pepper and let the dip steep briefly. In the meantime, cut the vegetables into strips. You can enjoy this healthy snack at any time.
Foam withChocolatRecipe with quark
- 350 g low-fat quark
- 1 cup chocolate chips, bittersweet
- 1/4 tsp cinnamon (optional)
Melt the chocolate chips in a water bath and set aside. Beat the curd in a bowl with a hand mixer until creamy, add cinnamon if desired. Stir in the melted chocolate and stir until a uniform, foamy consistency is achieved. Leave in the fridge for a few hours or overnight.
