Of which 24.8 g sugars and 1.6 g saturated fat.
No-added-sugar version: 254 kcal and 21.8 g sugars per serving.
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) · Potassium (dates)
Allergens milk
Salted caramel protein ice cream with dates
Caramel sweetness made with dates and a pinch of salt.
Ingredients
- 200 g (7 oz) low-fat Greek yogurt
- 180 ml (¾ cup) reduced-fat milk
- 50 g (1¾ oz) vanilla or caramel protein powder
- 6 g sugar — or 1 tsp honey; no added sugar: 18 g erythritol or granulated stevia
- ½ tsp fleur de sel (2 g)
- 40 g (1½ oz) pitted dates, finely chopped and soaked 10 min in hot water — mix-in
This recipe uses half the sugar because protein powder is usually sweetened: taste the mix and, if it needs it, add more, up to 13 g in total. In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Drain the soaked dates well and chop them finely.
- Blend the yogurt, milk, protein powder, sugar and half the fleur de sel until smooth.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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