Of which 13.6 g sugars and 3.6 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 33 g protein per serving · Potassium (banana) · Calcium (yogurt)
Allergens gluten (oats), egg, milk
Tiramisù-style coffee mug cake
A banana cake soaked in coffee, with cream inside.
Ingredients
- ½ ripe banana (60 g / 2 oz)
- 1 egg (50 g / 1¾ oz)
- 30 g (1 oz) oat flour
- 10 g reduced-fat cocoa powder
- salt, to taste
- ½ tsp baking powder (2 g) — optional
- 1 espresso, for dipping (30 g / 1 oz)
- 60 g (2 oz) low-fat Greek yogurt, for the filling
- 15 g (½ oz) protein powder, for the filling — or use a protein yogurt
- 5 g reduced-fat cocoa powder, for dusting
- olive oil, for greasing
Method
- Mash the banana in a bowl and add the egg, oat flour, cocoa, salt and baking powder. Mix into a smooth batter.
- Grease a microwave-safe dish with a little olive oil (wipe off the excess) and pour in the batter.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Sweets”. The English edition is coming soon.
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