Omega-3 Quark Cream with Berries

Summary

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 *)

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Instructions

1. Stir the low-fat quark with the algae oil (alternatively linseed oil) and the soy drink until smooth.
2. 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.
3. Wash the berries and distribute them evenly on the two portions.
4. Tip: If you eat alone, you can keep the second portion tightly closed, e.g., in a glass / Tupperware until the next day.
5. Remarks:
6. 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.
7. For a mild sweetness you can e.g., puree a ripe banana and add to the quark cream.
8. For more sweetness according to taste, use honey, agave syrup, etc. or low-fructose alternatives (e.g. rice syrup).
9. * 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.
10. 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.
11. Nutritional values:
12. Energy: 387 kcal / 1613 kJ
13. Protein: 42.5 g
14. Carbohydrates: 20.5 g
15. Dietary fiber: 11.8 g
16. Fat: 12.8 g