Of which 16.1 g sugars and 20.4 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 Vitamin C (berries) · Fiber (dates) · Potassium (dates)
Allergens none
Coconut cups with berries
Layers of coconut cream and fresh fruit, ready in minutes.
Ingredients
- 400 ml (1¾ cups) coconut cream (solid part)
- 4 Medjool dates, blended into a paste (96 g / 3½ oz)
- 1 tsp vanilla extract (5 g)
- 200 g (7 oz) assorted berries
- 1 lemon, zest only (2 g)
- fresh mint, for garnish
Method
- Beat the coconut cream with the dates and vanilla until smooth and creamy.
- Gently wash the berries and dry them well.
The full method (6 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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