Dein frischer Kräuterquark – Frühjahrsmüdigkeit ade
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Was für ein herrliches Wochenende: Die Sonne und die milden Temperaturen bringen uns endlich den Frühling. Alles wird langsam grün und überall kann man hübsche Blüten entdecken. Es ist ein wahrer Traum, wenn da nicht diese Frühjahrsmüdigkeit wäre. Unser Körper muss sich jetzt erst auf den Frühling einstellen. In dieser Phase kann er jede Unterstützung aus der Natur brauchen. Das frische Grün aus der Natur ist hier ein echter Geheimtipp. Mit frischen Wild- und Gartenkräuter kannst du ganz leicht einen feinen Kräuterquark zaubern und damit deinen Speiseplan total einfach aufpeppen. Ob als leckeren Aufstrich auf´s Brot oder als Dipp mit Gemüsesticks oder zusammen mit frisch gekochten Kartoffeln, hier gibt es unendlich viele Kombinationsmöglichkeiten : )
Rezept für deinen Kräuterquark
250 g Quark (Magerquark bzw. Quark mit maximal 10 % Fett)
etwas Milch
1/2 Bio-Zitrone
Salz
Pfeffer
1 große Hand voll frischer Garten- und/oder Wildkräuter
Zubereitung
Zuerst rührst du deinen Quark in einer Schüssel, bist er schön cremig ist. Anschließend kannst du etwas Milch dazu mischen, damit dein Quark noch cremiger und saftiger wird. Achte hierbei bitte darauf, dass dir der Quark nicht zu flüssig wird. Es soll eine streichfähige Masse entstehen.
Gib anschließend den Saft einer halben Bio-Zitrone sowie wenig Salz und Pfeffer dazu und verrühre diese Zutaten mit deinem Quark.
Zum Schluss schneidest du deine frischen Kräuter klein und mischst sie unter den Quark. Schon beim Schneiden wird dir ein herrlich würziger Duft in die Nase steigen. Jetzt solltest du deinen Kräuterquark nochmal abschmecken und falls nötig nachwürzen.
Richte ihn am Besten in einer hübschen Schüssel mit frischem Gemüse an. Wenn du möchtest kannst du ihn mit Blüten dekorieren. Hier sind deiner Fantasie keine Grenzen gesetzt.
Mit diesen Zutaten heißt es „Frühjahrsmüdigkeit ade“
Der Quark ist eine sehr gute Eiweißquelle. Eiweiß ist aus lebenswichtigen Aminosäuren aufgebaut. Dein Körper benötigt diese Aminosäuren zum Beispiel für ein funktionierendes Immunsystem, zum Aufbau von Hormonen und Enzymen, für den Zellaufbau deiner Muskeln, Knochen, Haare und Haut und die Übertragung von Nervenimpulsen.
Für die schlanke Linie verwendest du am besten Magerquark oder Quark mit maximal 10 % Fett. Diese Quarksorten haben den Vorteil, dass sie gut sättigen und dein Körper nicht mit Fett überversorgt wird.
Milch und Quark sind außerdem eine sehr gute Kalzium-Quelle. Kalzium wird im Körper für den Aufbau und die Neubildung von Knochen und Zähnen und im Blutplasma benötigt.
Die Zitrone ist eine wunderbare Vitamin C-Quelle. Zusätzlich beweisen wissenschaftliche Studien, dass Zitronen die Eisen-Aufnahme im Körper verbessern. Vitamin C und Eisen sind für die Stärkung deines Immunsystems von großer Bedeutung. Hierdurch kannst du Erkältungen und Infekten vorbeugen.
Salz ist für uns Menschen überlebenswichtig. Da unsere Speisen meistens schon viel Salz enthalten, solltest du es sehr sparsam verwenden. Zu viel Salz schadet deinem Herzen und der Darmflora. Es kann außerdem zu Blähungen, Wasseransammlungen im Gewebe und Kopfschmerzen kommen. Noch dazu kann übermäßiger Salzkonsum unseren Geschmacks-Sinn verändern bzw. abstumpfen lassen. Deshalb solltest du lieber weniger Salz für dieses Rezept verwenden. Die frischen Kräuter, mit ihren vielen herrlichen Aromen, werden dich dabei unterstützen. Sie runden den Geschmack in deinen Gerichten herrlich ab und du wirst feststellen, dass du plötzlich viel weniger Salz benötigst.
Für die Kräuter in deinem Quark sind dir keine Grenzen gesetzt. Ich habe viele Kombinationen ausprobiert und bin jedes Mal davon begeistert. Auch meine Familie, Freunde und Essens-Gäste fragen immer danach, welche „Kräuter-Mischung“ ich empfehle. Mein Rat: Verwende Kräuter die dir schmecken : ) Höre auf dein Gefühl und schau darauf, was dir gerade so „vor die Füße wächst“. Ob das Küchenkräuter wie zum Beispiel Petersilie, Schnittlauch, Liebstöckl (Maggikraut), Bohnenkraut, Oregano, Basilikum, Majoran, Melisse, Minze und Dill oder Wildkräuter wie zum Beispiel Kapuzinerkresse, Vogelmiere, Bärlauch, Knoblauchrauke, Schafgarbe, Meisterwurz, Scharbockskraut, Gundermann, Gänseblümchen, Löwenzahn, Girsch und Wiesenschaumkraut sind, bleibt dir überlassen. Unter den Küchen- und Wildkräutern gibt es Kräuter die herber und intensiver wie andere sind, z.B. der Liebstöckl und die Meisterwurz. Solche Kräuter verwende ich im Essen eher sparsam, damit sie das Gericht nicht dominieren.
Wild- und Gartenkräuter sind einheimisches Superfood! Sie enthalten unglaublich viele wichtige Nährstoffe, Vitamine, Spurenelemente, Enzyme, Mineralstoffe, Aminosäuren, wertvolles Chlorophyll, die deinen Körper und dein Immunsystem im Frühling wieder in Schwung bringen. Ein großer Vorteil ist, dass du sie frisch vor der Zubereitung erntest und dadurch ihre herrlichen Inhaltsstoffe erhalten bleiben.
Wenn dich das Thema Superfoods, Vitamine und Nahrungsergänzung interessiert, dann findest du in meinem Beitrag Vitamine und Co: Brauche ich Nahrungsergänzungsmittel wirklich? spannende Infos.
Ich wünsche dir viel Freude beim Auswählen deiner Kräuter und lass dir deinen Kräuterquark schmecken! Damit holst du dir den Frühling auf den Tisch und bringst deinen Körper in Schwung. So hat die Frühjahrsmüdigkeit keine Chance mehr. ; )
Hinterlass mir gerne eine Nachricht in den Kommentaren zu diesem Beitrag. Mich würde interessieren, welches Kraut in deinem Kräuterquark auf keinen Fall fehlen darf.
Deine Janina Kress
Bitte beachte, dass ich dir auf meiner Seite Tipps geben möchte, wie du dir selbst helfen kannst. Bitte gehe eigenverantwortlich mit diesen Informationen um und bedenke, dass besonders während einer Schwangerschaft, in der Stillzeit und bei Kindern erhöhte Vorsicht bei der Verwendung und Dosierung von (Heil-)Pflanzen geboten ist.
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Hallo Janina,
super Rezept. Habe ich mir heute gemacht. Leider habe ich in der Winterzeit keine frischen Kräuter, aber ich habe Tiefkühlkräuter die haben es auch getan und im Winter bin ich auch sehr müde 🙂
LG Franzi
Hallo liebe Janina! Deine Bilder und dein Blog über dein Antifrühjahrsmüdigkeitrezept haben mich so inspiriert, dass ich mir sogleich einen leckeren Kräuterquark mit frischem Schnittlauch zubereitete. Hmmm, dazu Radieschen und Südtiroler Brot, ein Traum!
Liebe Grüße! Heidi
Hallo liebe Heidi!
Wow, das sind ja tolle Nachrichten.
Danke für deinen erfrischenden Beitrag und deine tolle Idee : )
Das klingt wirklich traumhaft lecker.
Viele liebe Grüße!
Janina