Coconut Kefir Cheese
Snacking with a clear conscience: This pleasantly sweet and sour quark dish completes lunch or dinner with extremely little fat and calories as delicious as it is refreshing. Plenty of protein, calcium and vitamins are also available!
If you like it colourful, just mix honey, water and orange cantaloupe melon!
(Percentage of daily recommendation)
| Calorie | 139 cal. | (7 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.2 mg | (2 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 434 mg | (11 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 28 mg | (9 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 5 mg |
Ingredients
- Ingredients
- 1 Tbsp Shredded coconut
- ½ honeydew melon (about 200 grams pulp)
- 1 sprig Lemon balm
- ½ lemon
- 4 ozs Quark
- ¾ cup Kefir
- 1 Tbsp pure Maple syrup
Preparation steps
Toast coconut in a dry non-stick pan and let cool on a plate.
Remove seeds from the melon piece, cut into wedges, peel and finely chop.
Rinse lemon balm, shake dry, pluck leaves and cut into fine strips.
Squeeze out lemon juice and place half in a bowl. Stir in the quark, kefir and maple syrup.
Add shredded coconut and chopped melon, mix to combine and let stand about 5 minutes.
Divide the coconut-melon mixture between 2 bowls, sprinkle with remaining lemon juice and serve.