Of which 29.4 g sugars and 4.8 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) · Vitamin A (mango) · Vitamin C (mango)
Allergens none
Fresh fruit bowl with seeds
Five minutes, no cooking, just fruit and crunch.
Ingredients
- 1 kiwi (80 g / 2¾ oz) — flesh only
- 100 g (3½ oz) assorted berries
- ½ mango (100 g / 3½ oz) — flesh only
- 1 tbsp sunflower seeds (10 g)
- 1 tbsp pumpkin seeds (10 g)
- 5 g shredded coconut
Method
- Peel the kiwi and cut it into rounds.
- Cut the mango into small cubes.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
More like this
Almond chia pudding
Make it at night, wake up to breakfast ready
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.