Lean or full quark? What do you choose?
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Quark has been a very popular product among athletes for years. Not surprising, because it does have all kinds of advantages! Yet there is still a lot of discussion among quark lovers, not about whether it is useful, but rather about which kind you should eat exactly.
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Do you go for the lean, leaner variety, or do you prefer to eat full-fat quark, which is often seen as â € naturalâ € ™? In this article, we'll tell you all about that choice between low-fat or full-fat quark!
Why eat cottage cheese?
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Let's first look at the benefits of this dairy product - why do athletes love it so much? The main reason is that cottage cheese is incredibly rich in protein, important for the recovery of your muscles. In addition, it contains a lot of casein, a protein whose amino acids are released slowly and gradually into the body. This makes cottage cheese a good choice to take before going to sleep.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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It is also a relatively cheap source of protein and contributes to stronger bones. Quark is also extremely suitable for people who want to lose weight: it gives a feeling of satiety without consuming an excessive amount of calories, especially with the low-fat version.
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Because the dairy product is so versatile - you can eat it alone or in smoothies, as well as include it in your evening meal - it's a popular source of protein for good reason.
Difference between lean and full quark
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It is interesting to know that full-fat quark consists of low-fat quark to which cream is added afterwards to bring the fat content up to the required level. The biggest difference between the two is therefore in the number of calories. See below for the nutritional value of both the low-fat and full-fat varieties of Albert Heijn.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Low-fat quark contains only 0.5 grams of fat per 100 grams, whereas with the full-fat variant it is no less than 8 grams! What is also striking is that not only the fat content, but also the protein content differs. Low-fat quark provides more protein, but significantly fewer calories. So this is beneficial if you watch your weight.
Lean or full quark
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So whether you prefer the lean or the full variety depends on your goals and the rest of your diet. When you eat fewer calories than you consume, do you lose weight; if you eat more, you will gain weight. You can make weight loss as complicated as you want - but this basic principle will always apply. It is therefore important to look at the calories in your food.
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Do you need to take in some extra calories to gain weight, and do you generally eat relatively lean? Then full-fat cottage cheese can be ideal. If you want to eat fewer calories, but still need a good dose of protein, the lean variety is probably a better choice.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Another option is of course to go for the low-fat quark (which provides more protein) and add a handful of nuts for the fats. Look at the rest of your diet and choose the kind that best fits it!
Go natural!
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Whichever quark you prefer, one thing remains very important: preferably go for a variant without flavors, sauces or other extras. You not only pay an unnecessary extra for it; it is also a lot unhealthier.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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Usually there is hardly any fruit in quark with fruit flavor, and a lot of sugars, dyes and other unhealthy nonsense are added. to which you can add fruit, nuts and other seasonings to your heart's content.
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See also: making quark tasty!