Of which 3.6 g sugars and 3 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 20.2 g protein per serving · Calcium (yogurt)
Allergens gluten, milk
Protein yogurt tiramisù
Layers of coffee-soaked bread and a yogurt and cheese cream, with no mascarpone.
Ingredients
- 240 ml (1 cup) low-fat Greek yogurt
- 120 g (4 oz) cottage cheese
- 60 g (2 oz) reduced-fat cream cheese
- ½ tsp vanilla extract (2 g)
- 30 g (1 oz) vanilla protein powder — or 2 tbsp honey
- 1 double espresso (60 g / 2 oz) — or strong coffee
- unsweetened cocoa powder, to taste
- 4 slices whole-wheat bread (160 g / 5½ oz) — or sugar-free ladyfingers
Method
- Blend the cottage cheese until creamy and smooth.
- In a bowl, combine the blended cottage cheese, Greek yogurt, cream cheese, protein powder (or honey) and vanilla, and mix into a smooth cream.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Desserts”. The English edition is coming soon.
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