Of which 13.9 g sugars and 3.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (apple) · Complete protein (egg) · Choline (egg)
Allergens egg, peanuts
Apple chocolate microwave cake
Just fruit, egg and cocoa — ready in 5 minutes.
Ingredients
- 1 peeled apple (130 g / 4½ oz) — or pear, or ½ banana
- 1 egg (50 g / 1¾ oz)
- 30 g (1 oz) reduced-fat cocoa powder
- 1 tsp baking powder (5 g)
- sugar, to taste — optional; no added sugar: sweetener to taste
- chopped peanuts, for sprinkling — optional, not included in the macros
- olive oil, for greasing
- low-fat Greek yogurt, to taste — for the topping — optional, not included in the macros
- protein powder, to taste — for the topping — optional, not included in the macros
Method
- Blend the apple with the egg, cocoa and baking powder until you have a smooth batter.
- Taste and, if you want it sweeter, add the sugar.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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