Quark with Fresh Fruit
Fresh, creamy and ready in no time: this low-fat quark with a mix of colourful fruit is a genuine all-rounder to kick off your day or enjoy as a light snack. With a scoop of protein powder stirred through, it delivers plenty of protein while staying low in fat. It tastes best with seasonal, locally grown fruit.
Ingredients
- 100 g low-fat quark, or thick Greek yogurt / fromage blanc
- 3 tbsp still water
- 1 tbsp protein powder, any triple-blend or whey protein works well
- 1 apple
- 1 pear
- 100 g fruit of your choice, e.g. watermelon, honeydew melon, cherries, apricots, plums, pineapple, 2 kiwis or 80 g grapes. Go for what's in season!
- 100 g pineapple
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 320 kcal | 320 kcal |
| Carbohydrates | 48 g | 48 g |
| Protein | 28 g | 28 g |
| Fat | 1 g | 1 g |
| Fibre | 5 g | 5 g |
| of which sugar | 38 g | 38 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- In a bowl, stir the low-fat quark, still water and protein powder together until smooth.
- Wash all your chosen fruit (apple, pear, pineapple and your fruit of choice), peel where needed and cut into bite-sized pieces.
- Fold the fruit through the quark and serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 320 kcal |
|---|---|
| Carbohydrates | 48 g |
| Protein | 28 g |
| Fat | 1 g |
| Fibre | 5 g |
| of which sugar | 38 g |
Frequently asked questions
Which fruit works best with quark?
Seasonal fruit is ideal: cherries, apricots or plums in summer, apples and pears in autumn. Pineapple and kiwi taste great all year round.
Can I leave out the protein powder?
Yes, the quark still tastes lovely without it. The protein content will simply be a little lower.
Is this recipe really low carb?
The fruit brings natural fruit sugars, so it's reduced in carbs rather than strictly ketogenic. If you're following a stricter low-carb approach, just cut back on the fruit.
How long does the finished quark with fruit keep?
It's best enjoyed fresh. Covered in the fridge it will keep for about a day, though the fruit may release a little water.
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