Page 125 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Blend the coconut milk with the pineapple and ice until smooth and no fibre present,
strain if needed.
2. Add the protein powder and shake for 10 seconds or until no lumps. (Blending for
more time can create foam.)

Nutritional Analysis

Source: USDA FoodData Central and Excel
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Pineapple 100 50.0 0.6 0.1 11.8 8.3 0.3 13.0 1.4
Coconut milk 240ml/g 40.0 - 4.0 1.0 1.0 0.4 40.0 0.2
Whey protein 30g 110.0 25.0 - 1.0 - 0.7 140.0 1.0
isolate
Cinnamon 0.5 - - - - - - - -
Ice 50 - - - - - - - -
TOTAL 200.0 25.6 4.1 13.8 9.3 1.3 193.0 2.6

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