Of which 13.5 g sugars and 4 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 Protein (whey) · Calcium (milk)
Allergens gluten, egg, milk
Pastel de nata ice cream (Portuguese custard tart)
Cinnamon, lemon peel and crisp puff pastry — no trip to the bakery required.
Ingredients
- 250 ml (1 cup) reduced-fat milk
- 2 pasteurized eggs (100 g / 3½ oz) — the base isn't cooked, so use pasteurized eggs to be safe
- 30 g (1 oz) vanilla protein powder
- 20 g (¾ oz) honey
- 1 cinnamon stick (3 g)
- lemon peel, to taste
- 20 g (¾ oz) puff pastry — baked until crisp, for the mix-in
- ground cinnamon, as needed — for sprinkling
Method
- Cut a small square of puff pastry, sprinkle it with ground cinnamon and bake at 200 °C (400 °F) until golden and crisp (12–15 minutes). Let it cool completely and break it into pieces.
- Heat the milk with the cinnamon stick and lemon peel until it starts to steam, without letting it boil. Take it off the heat, cover and let it infuse for 10 minutes.
The full method (9 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Black bean brownie
Dense, moist and made entirely in the blender
Avocado cocoa mousse
Creamy and ready in ten minutes, no oven needed
Corn muffins with guava paste
The flavor of sweet Portuguese cornbread, in muffin form