Page 69 - IFSO Cookbook interno VOL4 2026.indd
P. 69
International
Healthy Recipes Vol. 4
Cooking instructions
1. Blend the whole egg, the milk of your
choice, and half a banana.
2. Once blended, transfer the mixture to a
bowl and add the oats.
3. Microwave on medium power for 2
minutes.
4. After 2 minutes, remove the bowl from
the microwave, let it cool slightly, add
peanut butter as a topping, and enjoy!
Serving suggestions:
Enjoy it directly from the bowl or unmold it onto a plate and decorate with your choice
of toppings. It can be enjoyed hot, warm, or cold. You can also prepare it in advance, for
example, the night before. The toppings can vary according to your tastes, the season,
and your calorie goals.
Nutritional Analysis
Database: The Swiss Food Composition (https://valeursnutritives.ch)
Total
weight
Iron
Ingredient used in Kcal Protein Fat Carbohy- Sugars (mg) Calcium Fiber
drate (g)
(g)
(g)
(mg)
(g)
(g)
recipe
(g)
Banana 50g 45 0.6 0.1 9.9 7.8 0.1 2.6 1.4
Whole egg 55g 77 6.9 5.4 0.2 0.2 1 26.4 0
Whole milk 30 ml 20 1.2 1 1.4 1.4 0 36 0
Blended oat 35g 133 4.7 2.6 20.8 0.4 1.2 18.9 3.7
flakes
Peanut butter 15g 95 3.9 7.8 1.9 1 0.3 5.6 1.1
Total 370 17.3 16.9 34.2 10.8 2.6 89.5 6.2
67
