Page 45 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. In a small bowl, smash the banana with a fork.
2. Add the egg and a tablespoon of natural yogurt and mix it until it gets smooth.
3. Add the oat flour and the ground cinnamon and mix it again.
4. Pour into a small microwave-safe bowl and microwave for 2 minutes.
5. Cover it with quark and blueberry, and its ready to eat.

Nutritional Analysis

Source: Tabela Portuguesa da Composição de Alimentos. Instituto Nacional de Saúde Doutor Ricardo
Jorge, i. P. – INSA. V 6.0 – 2023
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Banana 50 52 0.8 0.2 10.9 9.8 0.2 4 1.55
Egg 55 79 6.93 5.56 0.28 0.28 1.16 24.2 -
Natural
yogurt 20 11 0.84 0.36 1 1 0.04 24 -
Oat flour 20 73 2.9 1.46 11.4 0.26 1.26 8.6 1.14
Ground 2 6 0.08 0.06 1.11 1.11 0.76 24.6 0.49
cinnamon
Blueberry 13 5.5 0.07 0.08 0.83 0.83 0.08 2.47 0.4
Quark 13 8 1.34 0.04 0.52 0.52 0.03 15.6 -
TOTAL 173 235 13 7.8 35.1 13.8 3.5 103.5 3.6

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