Page 173 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Wash the tumbo and cut them in half, then use a spoon to scoop out the pulp and
place it in a bowl
● In a blender, add the tumbo pulp and blend for 15 seconds (the tumbo seeds should
not be ground). Once ready, strain and store in a measuring cup or jar. Then, wash and
dry your blender to remove any fruit seeds.
● Next, add the sweetened high-protein natural yogurt, one scoop of protein powder,
100 ml of tumbo, and sweetener to taste to the blender. Meanwhile, in a bowl or
cup, hydrate the gelatin with 4 tablespoons of cold water and microwave it for 10
seconds. Once ready, add it to the ingredients in the blender and blend everything
together for 2 minutes. Pour the mixture into 10.5 cm diameter glass compote dishes
or 200 ml cups, refrigerate for 30 minutes, and enjoy!

Nutritional Analysis

Vivalite Whey Protein (https://vivalitealimentos.com/productos/modulos-nutricionales/
vivalite-whey- protein-sin-sabor-300g/), 5aldia website for Tumbo (https://5aldia.cl/
frutas-y- vegetales/tumbo/), Loncoleche for protein yogurt.

Total weight Proteins Fats Carbohy- Sugars Iron Calcium Fiber
Ingredient used in the Kcal (g) (g) drates (g) (mg) (mg) (g)
recipe (g) (g)

Natural
protein Yogurt 140 gr 88.2 12.3 0.7 8.3 5.50 N/A N/A N/A
Loncoleche
4 units
Tumbo 188 7.2 0.8 39.2 N/A N/A 24.8
(100 ml)
Protein module
Vivalite Whey 5.8 g 22 5 0.07 0.05 0.05 8.12 0.03 0.01
Protein
Unflavored 7.5 g 25.7 6.4 0 0 0 0 0 0
gelatin
TOTAL 323.9 30.9 1.57 47.55 5.55 8.12 0.03 24.81

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