Of which 31.3 g sugars and 1.1 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 Calcium (yogurt) · Fiber (pear)
Allergens gluten (oats), milk
Pear, yogurt and cinnamon smoothie
Smooth, creamy and ready in under 5 minutes.
Ingredients
- 1 ripe pear (150 g / 5½ oz)
- 1 container low-fat Greek yogurt (170 g / 6 oz)
- 2 tbsp rolled oats (20 g / ¾ oz)
- 1 tsp honey (10 g)
- ground cinnamon, to taste
Method
- Wash the pear and cut it into pieces, peeled or unpeeled.
- Put all the ingredients in the blender jar.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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