Of which 19.2 g sugars and 1.5 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) · Fiber (oats) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Mini cereal pancakes
Tiny pancakes to eat with a spoon, just like cereal.
Ingredients
- 1 ripe banana (118 g / 4 oz)
- 40 g (1½ oz) rolled oats — or oat flour
- 1 espresso shot (30 ml)
- 1 egg whites (30 g / 1 oz)
- 10 g reduced-fat cocoa powder
- salt, to taste
- 20 g (¾ oz) chocolate protein powder — optional, higher-protein version
- olive oil, for greasing
- milk or water, as needed — only in the protein version, to loosen the batter
- milk or yogurt — optional, to serve, not included in the macros
Method
- Put all the ingredients in the blender and blend until you have a smooth, even batter.
- If you're using protein powder, add a splash of milk or water at the end so the batter isn't too thick.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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