Page 87 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

1. Place the prunes and 100ml water in a small saucepan.
2. Cook over low heat for approximately 5 minutes until soft.
3. Allow to cool completely, keeping the cooking liquid.

4. Blend the prunes, cooking liquid and strawberries until smooth.
5. In a separate bowl, mix the Greek yogurt, vanilla essence and sweetener.
6. Divide into 4 small bowls or glasses.
7. Layer yogurt and fruit cream.
8. Chill before serving.

Nutritional Analysis
Nutritional values were calculated using the Brazilian Food Composition Table
(TACO), and the Portuguese Food Composition Table (TCA).
Total
weight Protein Fat Carbo- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) hydrate (g) (mg) (mg) (g)
recipe (g)
(g)
Dried prunes 30 72 0.6 0.1 19.2 11.4 0.3 13 2.1

Strawberries 100 32 0.7 0.3 7.7 4.9 0.4 16 2.0
Light Greek 400 240 40.0 4.0 12.0 12.0 0.4 500 0
yogurt
Total 530 344 41.3 4.4 38.9 28.3 1.1 529 4.1

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