The Icelandic protein bomb, Skyr,
has a lot of competition from low-fat quark. But what is the truth about
the Skyr hype? We have the answer
In addition to low-fat
quark and yogurt, Skyr has become a permanent fixture on the refrigerated
shelf. However, it cannot be assigned to either of the two. But what
is it then? And why is the Icelandic dairy product so hyped?
We did the check and told
you how Skyr compares to other dairy products.
What is Skyr
Icelandic has sworn Skyr
for centuries. The name has traditionally remained Icelandic and is
pronounced like "Skier," emphasizing the "r." It has
nothing to do with the English "sky."
In Germany, Skyr is
assigned to the so-called "cream cheese products." In terms of
taste, it has a slightly sour note and is reminiscent of unsweetened natural
yogurt. However, it is a little firmer than yogurt, but it is much
creamier than a low-fat quark and has similar nutritional values to quark.
How is Skyr made?
The secret behind Skyr
is its unique manufacture. Only skimmed milk is used for this, which -
similar to yogurt - is then enriched with lactic acid bacteria. Compared
to yogurt, however, four times as much milk is used for this.
In addition to the
bacteria, Skyr is also thickened - like quark - with (microbial) rennet, a
coagulation enzyme. In the end, what comes out is what many love so
much. A dairy product that is creamier than a low-fat quark and firmer
than yogurt.
What are the nutritional values of Skyr?
In a nutshell: lots of
protein and little fat. This combination helps lose weight and build
muscle and makes it suitable satiation. So far, low-fat quark with 13
grams per 100 grams was considered the protein bomb par excellence. Skyr comprises
11 grams of protein per 100 grams and thus almost as much and makes low-fat
quark a severe competitor. Natural yogurt has to pack, with a measly 3
grams of protein.
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The fat content, on
the other hand, is negligible. On 100 grams, it is just 0.2 grams, which speaks
for the traditional Icelandic product. In addition, there is a large
amount of calcium, the most critical micronutrient in our body in terms of
quantity. Skyr has an impressive 150 milligrams per 100 grams. For
natural yogurt, it is 120 milligrams in comparison.
Here is an overview of all Skyr nutritional values * per 100
grams:
§
Calories: 63
kcal
§
Fat: 0.2 grams
§
Carbohydrates: 4
grams
§
Protein: 11 grams
§
Calcium: 150 milligrams
* varies depending on the manufacturer/brand
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Is Skyr Healthy?
The answer can be
answered clearly and unambiguously: Yes. But what makes him so
healthy? Due to the high protein content, it ensures a long-lasting
feeling of satiety. It has only a negligible effect on the blood sugar level-so
that only a tiny amount of insulin is released and cravings are slowed down.
There is another plus
point for the highly low-fat content. At 0.2 grams, it is practically
fat-free and therefore a natural lightweight. The high calcium content
speaks for itself and helps protect bones and teeth.
As if that weren't
enough, Skyr may even help promote healthy intestinal flora through the lactic
acid bacteria it's been fortified with. And this is not only essential for
digestion and metabolism and has an impact on your overall
well-being. Almost 70 percent of all immune cells are located in the
intestines and ensure that your body's defenses work.
Is Skyr Better Than Skimmed Quark?
Okay, Skyr is
healthy. But also more beneficial or better than low-fat quark? If
you compare the nutritional values, they are almost the same, for example, fat
content. Skimmed quark is the front runner in terms of protein content,
which no other dairy product can match. With 13 grams of protein per 100
grams, he is just ahead of the game against Skyr, who "only" weighs
11 grams.
However, if you look
at the amount of calcium, it contains, Skyr is ahead with 115
milligrams. For comparison: low-fat quark contains around 92 milligrams of
calcium per 100 grams, but you have to dig a little deeper into your wallet for
this traditional Icelandic food.
Which tastes better, low-fat quark or Skyr?
Oh yeah, then there's
taste and texture. This is probably the biggest drawback with lean quark
because it tastes pretty bland and sticky on its own. However, this can
easily be remedied with a sip of water or milk. Mix, stir,
done. Nonetheless, Skyr scores with an incredibly creamy consistency reminiscent
of the yogurt than a (lean) quark. This is just what makes it so
attractive to many. In the end, as is so often the case, it is a matter of
taste.
If you are looking for
a good source of protein and cannot make friends with low-fat quarks, Skyr is a
perfect alternative that can be used and combined in many ways in the
kitchen. Alpro now even offers a vegan version of Skyr.
Skyr recipes and preparation tips
In the kitchen, Skyr can be used like low-fat curd cheese or
yogurt. For breakfast with fruits, oat flakes, and a few nuts, a meal can
be prepared in no time at all, which will fill you up for a long time and
provide energy for the day. It's just as easy to pimp with a few herbs and
spices to make a hearty dip that goes well with potatoes, vegetable sticks, or
a steak. Or how about a protein dressing with the salad? This is
how it is done!
Do you need more recipe ideas? It would help if you tried
these recipes with Skyr:
Skyr coconut bowl
This bowl is high in
protein, low in fat, and quick to prepare. It provides energy for the day
and keeps you full for a long time.
Valeria Aksakova / Shutterstock.com
Skyr coconut bowl
Ingredients for two serving (s)
·
300 grams of Skyr
·
2 tbsp desiccated coconut (s)
·
50 ml coconut drink
·
4 tbsp oatmeal
·
80 g berries
·
Two teaspoons of chia seeds
·
15 g coconut chips
·
Two teaspoons of almonds
preparation
1.
Toast the coconut flakes in a pan till they first-rate
brown. Be careful not to burn them.
2.
Mix toasted desiccated coconut with Skyr and add coconut
drink. If you like it more liquid, add a little more of the coconut drink.
3.
Fill into bowls and serve as a topping with the remaining
ingredients.
·
Calories (kcal): 420
·
Fat: 21g
·
Protein: 25g
·
Carbohydrates: 30g
Baked Sweet Potato with Herbal Skyr
Instead of light quark,
there is a simple Skyr dip with herbs for the "baked sweet potatoes." On
top of that, a few "microgreens" and feta - that completes the
healthy meal.
Magdanatka / Shutterstock.com
Baked Sweet Potato
with Herbal Skyr
Ingredients for one serving (s)
·
One medium sweet potato (s)
·
One teaspoon olive oil
·
150 grams of Skyr
·
1 tbsp chives
·
One teaspoon instant vegetable stock
·
One pinch of paprika powder
·
Three medium-sized radishes
·
2 tbsp watercress
·
20 g feta
·
One spring onion (s)
preparation
1.
Preheat oven to 220 degrees.
2.
Wash the sweet potato, pat dry, prick all around with a fork,
rub with olive oil and bake in the oven for about 40 minutes. Liable on
the size of the sweet potato, it may take a little longer.
3.
In the meantime, chop the chives and mix them with the vegetable
stock powder and paprika powder into the Skyr. Wash and slice the radishes
and spring onions.
4.
As soon as the sweet potato is ready, take it out of the oven
and cut it open. Incidentally, it is faster if you halve it in advance
instead of leaving it whole. Spread the Skyr on the sweet potato, sprinkle
with the radishes, spring onions, cress, and feta until crumbly.
·
Calories (kcal): 588
·
Fat: 16g
·
Protein: 27g
·
Carbohydrates: 82g
Skyr berries popsicles
Snacking without a
guilty conscience: This healthy ice cream made from Skyr and berries not only
sweetens the summer. If you don't have ice cream molds, you can freeze them
in a large container and dissolve them with a spoon or ice cream scoop.
JeniFoto / Shutterstock.com
Skyr berries
popsicles
Ingredients for eight serving (s)
·
500 g skyr
·
250 g berries
·
4 tbsp honey
preparation
1.
Lightly mash the berries.
2.
Mix with the Skyr and honey.
3.
Fill the molds about 3/4 full with the mixture and press the
attached sticks into the mix. Place in the freezer for at minimum 6
hours. If the ice does not come out of the mold immediately, warm it up
with a little warm water.
·
Calories (kcal): 83
·
Fat: 0g
·
Protein: 7g
·
Carbohydrates: 12g
Where can I buy Skyr?
In most supermarkets,
Skyr is now part of the standard range on the refrigerated shelves. It is
available both as a branded product from Arla, Weihenstephan & Co. and in
the cheaper - but not worse - no-name variant at Aldi, Lidl, and other
discounters. And not just pure in the "original preparation,"
but also in many different flavors.
However, if you choose
varieties such as vanilla, raspberry, or strawberry, you should note that it is
not just a little bit of fruit flavor mixed in. In addition, there is
usually a good portion of sweetness, which turns the healthy filler into a nasty
sugar trap. That's why you'd better go for the unsweetened original and
spice it up yourself with fresh fruit.
The hype surrounding Skyr is no coincidence. Outstanding
nutritional values and a pleasant consistency make it your (new) favorite
filler, which quickly supplies you with a few valuable proteins. Even if
low-fat quark does similarly well, Skyr is a tasty alternative that rightly
deserves its place in the refrigerated shelf.
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