Strong tuber, strong body
Fit with high-protein mashed potatoes
Quick, tasty and full of power: potatoes are one of the most versatile staple foods in our kitchen and are full of good ingredients. Kartoffel-Marketing GmbH explains how the tubers can easily be combined with low-fat quark and milk to create a nutrient-rich dish with an extra portion of protein and why this is good for the whole family.
Energy on a plate
If you are looking for a dish that tastes good for young and old, strengthens the body and provides it with long-lasting energy, a high-protein mashed potato is the ideal meal. It not only impresses with its creamy taste, but also with its nutritional composition: it is based on floury potatoes, which are a good source of complex carbohydrates. They provide long-lasting energy and contain valuable fiber, which aids digestion. Low-fat quark is added to increase the protein content of the mashed potato. This has a high content of easily digestible protein and contains hardly any fat, making it particularly suitable for a healthy diet. Milk - with 3.5% fat, low-fat or lactose-free, depending on your preference - ensures a creamy consistency and provides additional calcium and protein. A topping of freshly chopped spring onions gives the mash that extra spice and provides nutrients that are good for the immune system and also have an antibiotic effect.
Family-friendly and versatile
The high-protein mashed potato is not only rich in protein, but also easy to digest and therefore ideal as a meal after sport, for example. Proteins support muscle building and regeneration, while the carbohydrates in the potatoes replenish energy reserves. The dish also contains no hard-to-digest fats. The high-protein mashed potato is also a delicious dish for families, making young and old happy and contributing to a balanced diet. Children, for example, benefit from the valuable carbohydrates and calcium in the milk, while the extra portion of protein is ideal for young sports enthusiasts. The dish can also be individually adapted - for example with a plant-based milk alternative, your favorite vegetables or other herbs and spices.
Tip: Get fit step by step
Regular exercise is just as important for a healthy lifestyle as a balanced diet. A daily step target, for example, is an easy way to stay active, even for those who don't like sport. Although the recommendation to walk 10,000 steps a day is slightly more than the target for sufficient exercise - a little less will do - it is nevertheless undisputed that a little more exercise has a positive effect on health. For example, cardiovascular diseases are prevented and general life expectancy can be increased. A daily step target can therefore motivate you to take the stairs more often, for example, or to incorporate short walks into your daily routine to get a little fitter every day.
Easy to prepare
The high-protein mashed potatoes with low-fat quark and milk are easy to prepare. For four portions, wash 800 g of floury potatoes, cover with water in a pan and bring to the boil. Cook for 20-25 minutes, depending on size.
Then peel the potatoes and mash them with 250 grams of low-fat quark (maximum 10 % fat) and 100 milliliters of milk (3.5 % fat). Season to taste with a little salt and nutmeg.
Now wash two stalks of spring onions, pat dry, clean and cut into fine rings. Finally, sprinkle the spring onions over the mash and serve.
Note: This article has been translated using a computer system without human intervention. LUMITOS offers these automatic translations to present a wider range of current news. Since this article has been translated with automatic translation, it is possible that it contains errors in vocabulary, syntax or grammar. The original article in German can be found here.
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