John Myers
Ingredients for 1 servings:
- 250 g low-fat curd cheese
- 15 g protein powder, e.g. Whey Delicious from XXL Nutrition, the amount of grams may vary with other suppliers
- Milk or water, approx. 50 – 100 ml
- possibly lemon juice
- possibly salt
- Berries, frozen or fresh, e.g. raspberries or mixed berries
- Chia seeds
Instructions
Working time approx. 3 minutes; Total time approx. 3 minutes
the perfect breakfast for warm summer days and athletes
First, pour the low-fat quark into a large breakfast bowl. Now add the protein powder. (My favorites from XXL Nutrition Whey Delicious: Wild Berry, Strawberry, and Peach-Mango. I haven’t tried any other brands yet and would be happy to receive further recommendations.) Now add a little milk or water, depending on your preference for creaminess, and mix everything together. The low-fat quark will now be more like yogurt. If you like it a little spicier, like me, add a tiny bit of salt; for me, that’s about a pinch. For fruity whey protein varieties, I recommend adding a little lemon juice, depending on your taste. For me, that’s about a small teaspoon. Mix everything together. Feel free to use raspberries from the freezer as a topping. A mixed berry or other frozen fruit works just as well; it’s especially pleasant on hot summer days. Of course, you can also use fruit from the deli counter. Finally, add some chia seeds and mix the quark a little. If using frozen fruit, you should let the quark mixture stand for a while until the fruit has thawed sufficiently. Tips: I also like to make a shake with the quark. For this, I also use 15g of whey protein and mix it with about 250ml of water or milk. If you want to take the quark mixture to work, I recommend mixing everything in a leak-proof container, e.g., with a clip-and-close closure. I mix the quark the night before and let it sit in the fridge overnight. The next morning, I add the frozen fruit and chia seeds. This way, you have something fresh for a hot summer day in the office.
Facebook Comments