Of which 30.8 g sugars and 3.7 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 Fiber (oats) · Potassium (banana)
Allergens gluten (oats), peanuts, milk
Oat, banana and peanut butter smoothie
A breakfast that keeps you going until lunch.
Ingredients
- 1 banana (120 g / 4 oz)
- 3 tbsp rolled oats (30 g / 1 oz)
- 1 tbsp peanut butter (15 g / ½ oz)
- 200 ml (¾ cup) reduced-fat milk
- ground cinnamon, to taste
Method
- Cut the banana into pieces.
- Put all the ingredients in the blender.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
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