Of which 7.9 g sugars and 6 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 (fresh cheese) · Protein (fresh cheese) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Coconut pancakes
Creamy pancakes with coconut milk and coconut flour that taste almost like a vacation.
Ingredients
- 1 egg (50 g / 1¾ oz)
- 50 ml (3½ tbsp) coconut milk — or another milk
- 100 g (3½ oz) reduced-fat whipped fresh cheese — or low-fat Greek yogurt
- 30 g (1 oz) oat flour — or ground oats
- 10 g coconut flour
- 25 g (1 oz) protein powder — or 20 g oat flour + sugar to taste
- lemon zest — optional, to serve
- coconut flakes — optional, to serve
- olive oil, for greasing
Method
- In a bowl, beat the egg, then add the whipped fresh cheese and coconut milk. Mix until smooth.
- Add the oat flour, coconut flour and protein powder, and stir until you have a creamy batter.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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