John Myers
Ingredients for 1 servings:
- 150 ml milk, e.g. soy milk with vanilla flavor
- 50 g low-fat curd cheese
- 50 g yogurt 1.5%
- 8 g psyllium husk flour
- 1 jar water
- Fruit
- n. B. Sweetener
- e.g. cinnamon
- e.g. baking cocoa
Instructions
Working time approx. 15 minutes; Total time approx. 15 minutes
simple, very filling, rich in fiber and protein and low in calories
Place the psyllium husks in a small bowl. Caution: They will swell considerably! Use a bowl that can hold about 500 ml so you can stir easily. Add the low-fat quark, yogurt, milk, and any sweetener, cocoa powder, etc., and mix thoroughly with a small whisk. Gradually add water. The amount of water is estimated here, so always add water according to taste and consistency. Important: Stir regularly at the beginning to avoid lumps and to prevent the mixture from becoming sticky. Chill the porridge if desired and enjoy with fruit! Nutritional values per serving with vanilla soy milk and cinnamon: 163 kcal | 3 g fat | 15 g carbs | 13 g protein. In the photo, I’ve also added 100 g of hot frozen berries.
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