Of which 13.4 g sugars and 2.9 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 Calcium (cottage cheese) · Protein (cottage cheese) · Potassium (banana)
Allergens milk
Chocolate banana smoothie bowl
Creamy as ice cream, ready in five minutes in the blender.
Ingredients
- 2 frozen bananas (240 g / 8½ oz)
- 400 g (14 oz) cottage cheese (or silken tofu for a lactose-free version)
- 30 g (1 oz) 100% reduced-fat cocoa powder
- honey or another sweetener, to taste — optional, not counted in the macros
Method
- Put all the ingredients in the blender.
- Blend until completely smooth and creamy.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Snacks & Sweets”. The English edition is coming soon.
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