Of which 21.5 g sugars and 4 g saturated fat.
No-added-sugar version: 329 kcal and 19.4 g sugars per serving.
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) · Complete protein (egg) · Choline (egg)
Allergens gluten (oats), egg, milk, tree nuts
Chocolate coffee brownie
A moist brownie, with coffee for depth and chunks of dark chocolate.
Ingredients
- 2 ripe bananas (236 g / 8½ oz)
- 2 eggs (100 g / 3½ oz)
- 30 g (1 oz) reduced-fat cocoa powder
- 4 tbsp oat flour (40 g / 1½ oz)
- 30 ml (2 tbsp) espresso
- 30 ml (2 tbsp) unsweetened almond milk
- 70 g (2½ oz) cottage cheese
- salt, to taste
- 2 squares 85% dark chocolate (10 g) — no added sugar: sugar-free 85% dark chocolate
Method
- Preheat the oven to 180 °C (350 °F).
- Mash the bananas well in a large bowl and add the eggs, cocoa, oat flour, espresso, almond milk, cottage cheese and salt.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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