Of which 31.6 g sugars and 12.2 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 Potassium (banana) · Vitamin C (berries) · Plant omega-3 (chia)
Allergens none
Seed and fruit energy bowl
Every seed in your pantry, in one bowl.
Ingredients
- 150 g (5½ oz) coconut yogurt
- 1 tbsp chia seeds (10 g)
- 1 tbsp flaxseeds (10 g)
- 1 tbsp sunflower seeds (10 g)
- 1 banana (120 g / 4 oz)
- 50 g (1¾ oz) berries
- ½ tsp coconut shavings (5 g)
Method
- Spoon the coconut yogurt into the bottom of the bowl.
- Mix the three kinds of seeds in a separate bowl.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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