Of which 4.1 g sugars and 7 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 Complete protein (egg) · Choline (egg) · Calcium (yogurt)
Allergens gluten (oats), egg, milk, tree nuts
Nut and berry crumble
A crunchy nut and oat crumble, served with yogurt and warm berries.
Ingredients
- ⅔ cup nuts (80 g / 2¾ oz)
- ⅓ cup sunflower seeds (40 g / 1½ oz)
- ⅓ cup coconut flakes (20 g / ¾ oz)
- ⅔ cup rolled oats (60 g / 2 oz)
- ½ cup egg whites (125 g / 4½ oz)
- 25 g (1 oz) protein powder (or 2 tbsp sugar)
- cinnamon, to taste
- 1 pinch salt (1 g)
- 1 tbsp nut butter (15 g / ½ oz) — optional
- 100 g (3½ oz) low-fat Greek yogurt — topping
- 50 g (1¾ oz) frozen berries — topping
- sugar, to taste — optional, for the berries
Method
- Put all the crumble ingredients in the blender and pulse briefly, just until you have a chunky mixture — don't let it turn to powder.
- Taste and, if you like, adjust the sweetness.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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