Page 99 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Place the crushed whole-wheat
breakfast cereal bar in a glass.
● Blend the fresh cheese together with
the orange juice until smooth. If needed,
add ½ teaspoon of stevia to taste.
Spread it over the first layer.
● Finally, blend the mango and spoon the
mango purée on top.

Nutritional Analysis

Fonte: Tabela portuguesa da Composição Nutricional dos Alimentos do Instituto
Nacional de Saúde Doutor Ricardo Jorge
Total
weight
Ingredient used in Kcal Protein Fat Carbohydrate Sugars Iron Calcium Fiber
recipe (g) (g) (g) (g) (mg) (mg) (g)
(g)
Whole wheat
breakfast 18.00 65.52 1.93 0.36 12.87 1.10 1.08 6.30 1.53
cereal bar
Orange 25.00 11.3 0.1 0.0 2.6 2.4 0.1 1.5 0.00
juice

Low-fat
fresh cheese 60.00 57.60 7.80 1.08 4.14 4.14 0.00 288.00 0.00
Fresh 30.00 17.70 0.15 0.09 3.51 3.45 0.06 2.70 0.87
mango
Total 133.00 152.07 10.00 1.53 23.10 11.06 1.24 298.50 2.40

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