Page 53 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Preheat the oven to 180°C (356°F). Preheat the oven with top and bottom heat.
2. Mix all the ingredients (except the chocolate and oil) until smooth.
3. Finely chop the chocolate and add half of it to the mixture, then mix everything
together with a spoon.
4. Grease the mun tins with oil. Pour in the prepared mixture, add the remaining
chocolate and bake the muns in the oven for 25 minutes.
It is best if the bananas are very ripe. Instead of cooked chickpeas, you can also use
canned chickpeas – remember to rinse them thoroughly under running water in a sieve
before blending.
Ease of preparation and cooking: easy

Nutritional Analysis

Source: www.avodiet.pl for the analysis, which is based on “Tables of nutritional value of food
products and dishes – Institute of Food and Nutrition”

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Cooked
chickpeas 250 383 15 7.6 61.4 10.5 4.7 76 17
Bananas 240 210 2.4 0.8 54.6 29.6 0.6 20 6.3
Eggs 112 157 14 10.9 0.7 - 2.5 52.6 -
Peanut 60 376 14.4 31.8 12.2 3.6 2.4 29 3.6
butter
Dark
chocolate 30 173.47 12.91 9.61 8.41 2.94 1.2 19 3.2
Cocoa 40 121.2 9.4 4.2 5.2 0.2 1.6 44 10.4
Erythritol 10 - - - 10 - - - -
Canola oil 5 45 - 5 - - - - -
Baking 3 - - - - - - - -
powder
Total 750 1465 68 70 152.5 47 13 241 40.5

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