Good day from the Queen of Quark!
I had a fabulous, vigorous walk this morning (just one of the ways I like to stay fit), and when I arrived home, I indulged in a healthy mango protein smoothie using my all-time favorite product: Quark.
This drink is so delicious and nutritious, you can have it as a standalone meal or with a healthy sandwich and salad.
My healthy mango smoothie
The highlight of this recipe is the Quark, of course, but there are other appealing factors too: it’s quick, easy, and simple.
This recipe serves 4, so you can store a few shakes in the fridge for later, invite a friend over to share one, or take one with you on-the-go.
The Quark, which is slightly sweet and very creamy, provides the base for your smoothie. If you’re not familiar with this unique superfood, it’s a type of cheese that is high in protein and low in sodium and fat, which makes it an ideal ingredient for those who are counting calories.
Another key ingredient in this recipe, mango, is also fantastically healthy.
Mangos are a truly incredible fruit.
Did you know that in addition to containing magnesium, potassium, calcium, iron and vitamins B6, A, C, E and K, they can help prevent cancer, act as a digestive aid, help with anemia and even acne, and they’re even considered an anti-aging food!
Maybe that’s why the mango is called “The King of Fruit!” And on top of all that, they just taste so darn good!
And as far as the sweetener goes, you can opt for regular granulated sugar, an alternative sweetener like Stevia or Splenda, or a natural choice like honey or agave syrup.
Honey is natural and contains flavonoids and antioxidants, which can help lower the risk of heart disease and some cancers. It’s also known to boost energy, and can reduce gastrointestinal disorders such as ulcers.
Agave syrup is low in calories and contains calcium. Calcium, as you probably know, helps build strong bones and teeth, which is especially important as you get older and have to be mindful of bone health.
Your choice of nut is entirely up to you, but I’m fond of pairing a mild-tasting option with quark and mango, like almonds or cashews, to let the other flavors shine through. A stronger-tasting nut may overpower the other flavors, and almonds and cashews are extremely healthy options.
Now you have the perfect reason to use the blender that’s been gathering dust in the back of your cabinet, and what better treat could you give yourself on a hot summer day?
Mango Protein Smoothie with Quark
- 2 cups Quark (homemade or store bought)
- 1 mango, peeled and chopped
- 1/2 cup milk
- Sugar or an alternative sweetener to taste
- Almonds, cashews or other nuts (optional)
- Skin the mango and cut into small pieces.
- Combine the Quark, milk, and mango in a blender and mix well.
- Add a sweetener to taste and throw in some chopped nuts for an extra boost of magnesium!