Of which 18.7 g sugars and 1 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 Protein (Greek yogurt) · Vitamin C (blueberries)
Allergens milk
Yogurt with quick blueberry compote
Compote made in 8 minutes, with just the natural sweetness of blueberries.
Ingredients
- 400 g (14 oz) low-fat Greek yogurt
- 200 g (7 oz) blueberries (fresh or frozen)
- ½ lemon, juice only (15 g / ½ oz)
- 1 tsp chia seeds (5 g) — optional, to thicken
Method
- In a small saucepan, combine the blueberries and lemon juice and set over medium heat.
- Cook for 6 to 8 minutes, crushing some of the blueberries with the back of a spoon, until you have a thick, glossy compote.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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