Of which 29.4 g sugars and 2.6 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 Magnesium (pumpkin seeds) · Fiber (raspberries)
Allergens tree nuts
Raspberry, banana and cocoa smoothie
Creamy, with raspberries and a touch of cocoa, ready in 5 minutes.
Ingredients
- 1 cup fresh raspberries (123 g / 4½ oz)
- 1 ripe banana (118 g / 4 oz) — peeled
- 2 tbsp pumpkin seeds (18 g / ¾ oz)
- 1 pitted date (8 g)
- 1 tsp raw cacao powder (2 g)
- 250 ml (1 cup) unsweetened almond milk
Method
- Wash the raspberries and peel the banana.
- Put the raspberries, banana, pumpkin seeds, date, cacao powder and almond milk 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 “Vegan”. The English edition is coming soon.
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