Omega-3 Quark Cream with Berries
by Editorial Staff
Summary
| Prep Time | 10 mins |
| Total Time | 10 mins |
| Course | Breakfast |
| Cuisine | European |
| Servings (Default: 2) |
Ingredients
- 500 g low-fat quark
- 10 g oil (alae oil), alternatively linseed oil
- 200 ml soy drink with calcium
- 10 g flaxseed
- 10 g hemp seeds, peeled
- some vanilla, real, ground
- 150 g blueberries, fresh (see notes *)
- 125 g raspberries, fresh (see notes *)
- 125 g blackberries, fresh (see notes *)
Print Recipe
Pin Recipe Instructions
- Stir the low-fat quark with the algae oil (alternatively linseed oil) and the soy drink until smooth.
- Freshly grind the flax seeds and stir into the quark cream together with the hemp seeds. Season the quark cream with a little real vanilla and divide into 2 servings.
- Wash the berries and distribute them evenly on the two portions.
- Tip: If you eat alone, you can keep the second portion tightly closed, e.g., in a glass / Tupperware until the next day.
- Remarks:
- I don`t particularly like it cute. Therefore, the recipe is without sugar or other sweeteners. If you like to eat sweet, please sweeten to your own taste.
- For a mild sweetness you can e.g., puree a ripe banana and add to the quark cream.
- For more sweetness according to taste, use honey, agave syrup, etc. or low-fructose alternatives (e.g. rice syrup).
- * Outside the berry season, frozen berries also work very well. I usually put them deep-frozen directly under the quark cream. If you prepare the quark cream the evening before, everything can thaw very well in the refrigerator until breakfast.
- The quark cream is rich in protein, fiber (from the berries) and omega-3 fatty acids. It also contains almost all of the micronutrients, i.e. vitamins and minerals, that you need. Such as B vitamins, also vitamin B12, vitamins C, E and K as well as calcium, magnesium, iron and zinc.
- Nutritional values:
- Energy: 387 kcal / 1613 kJ
- Protein: 42.5 g
- Carbohydrates: 20.5 g
- Dietary fiber: 11.8 g
- Fat: 12.8 g
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