Of which 12.7 g sugars and 3.1 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) · Vitamin E (hazelnut)
Allergens milk, tree nuts
Corn cakes with banana and chocolate
A pre-workout snack you can put together in five minutes.
Ingredients
- 2 corn or rice cakes (18 g / ¾ oz)
- 1 dessert spoon (10 ml) chocolate-hazelnut spread (10 g)
- 1 dessert spoon (10 ml) pistachio butter (10 g)
- ½ banana (60 g / 2 oz) — sliced into rounds
- cinnamon, to taste
- chopped nuts, to taste — optional, not counted in the macros
Method
- Slice the banana into thin rounds.
- Spread the cocoa hazelnut spread and the pistachio butter over the two corn cakes.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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