Of which 6.6 g sugars and 1 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 Potassium (banana) · Calcium (yogurt)
Allergens gluten (oats), milk
Banana cups with yogurt and cocoa filling
Edible banana and oat cups, filled with a yogurt and cocoa cream.
Ingredients
- 2 ripe bananas (200 g / 7 oz)
- 180 g (6½ oz) oats — ~2 cups
- 50 g (1¾ oz) reduced-fat cocoa powder
- 1 tbsp maple syrup (20 g / ¾ oz)
- 200 g (7 oz) lactose-free Greek yogurt
- 20 g (¾ oz) reduced-fat cocoa powder
- 30 g (1 oz) protein powder — optional
- 1 tbsp maple syrup or honey (15 g / ½ oz)
- sliced strawberries, to taste — optional topping
- blueberries, to taste — optional topping
Method
- Mash the bananas well and mix with the oats, the 50 g of cocoa and the maple syrup until you have a dough you can shape.
- Divide the dough among silicone muffin cups, pressing it firmly into the bottom and up the sides to form cups.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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