Of which 34 g sugars and 1.9 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) · Tryptophan (milk)
Allergens milk
Banana, warm milk and honey smoothie with cinnamon
Caffeine-free, for sipping slowly before bed.
Ingredients
- 1 small banana (100 g / 3½ oz)
- 200 ml (¾ cup) warm reduced-fat (semi-skimmed) milk
- 1 tsp honey (10 g)
- ground cinnamon, to taste
Method
- Warm the milk slightly, without letting it boil.
- Cut the banana into pieces.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
More like this
Golden carrot, apple and turmeric juice
A warm-colored juice with ginger and a pinch of black pepper.
Spinach, cucumber and mint green juice
A fresh green juice to drink on an empty stomach, straight from the juicer to the glass.
Mint and lemon refresher
Light and tart, great after a heavier meal.