Of which 16.3 g sugars and 3.5 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 42.2 g protein per serving · Vitamin C (berries) · Calcium (yogurt)
Allergens gluten (oats), milk
Protein berry smoothie bowl
Thick as ice cream, ready in 3 minutes.
Ingredients
- 150 g (5½ oz) frozen berries
- 100 g (3½ oz) low-fat Greek yogurt
- 100 g (3½ oz) cottage cheese
- 25 g (1 oz) protein powder — or 1 banana
- granola, chia seeds, coconut shavings or nuts, to serve — optional, not included in the macros
Method
- Put all the ingredients in the blender.
- Blend until thick and creamy — if it's too stiff, stop the blender and use a spoon to push everything down toward the blades.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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