Recipe: Post Workout Bowl

Family group portions:

* 1 fruit
* 2 carbs
* 1 milk
* 1 oil with protein
* 1 oil with no protein

Ingredients:

* 32 grams of amaranth
* 1 cup of milk Lala 100 (gray cover)
* 10 almond pieces or 7 walnut halves
* 1/2 cup of peach or pineapple in syrup (without the juice from the concentrate)
* 1 and a half tablespoons of grated coconut
*Add Splenda or Stevia (optional)
*Add 1 teaspoon cinnamon (optional)

How to make it:

1. In a deep plate add 32grams of amaranth, ½ cup of peach in syrup or pineapple without the canned juice

2. Pour 1 cup (250ml) of milk lala 100 gray cover,

3 . Add 1 ½ tablespoons of shredded coconut and 10 almonds or 7 walnut halves (whichever you like best, or you can add a half portion of each)

4. You can add Stevia or Splenda and cinnamon powder to give it more flavor.

Energy content and grams per nutrient:

- Protein: 20.5 grams
- Fat: 18 grams
- Carbs: 60 grams
- Calories: 484 kcal