Milk, yogurt, and cheese are rich in calcium and protein, which help strengthen bones.
Cheese and honey contain abundant minerals, including calcium, magnesium, iron, potassium, and sodium, which can help regulate blood pressure and support metabolism.
About 70% of the immune cells in the human body are located in the gut. The abundant probiotics in cheese can diversify the beneficial gut microbiota and enhance the immune system.
Blueberries and red mulberries are rich in antioxidants with anti-inflammatory properties that can inhibit the growth of cancer cells. The anthocyanins present can also help prevent and treat cancer metastasis.
Oats are high in the dietary fiber β-glucan, which helps maintain stable blood sugar levels, improves gut health, prevents iron-deficiency anemia, and increases feelings of fullness.
Servings: 3 (The quantity may vary depending on the size of the molds used. Choose appropriate molds as desired.)
**Suggested serving size:** 1.5 pieces
Preparation Time: 30-35 minutes
1. Mash half a banana and the cheese together until smooth. Slice the remaining banana into 3 thin pieces and set aside.
2. Add the mashed banana and cheese mixture to 1 egg and mix well.
3. Stir in the oats, baking powder, and milk until combined.
4. Pour half of the oat mixture evenly into 3 molds. Add the banana slices and blueberries on top.
5. Pour the remaining oat mixture over the fruit layer and smooth it out.
6. Preheat the oven to 180°C (356°F) and bake for about 20 minutes.
7. Mix the honey into the yogurt until well combined, then drizzle it over the baked oats. Decorate with a few blueberries and raspberries.
**Note:** Adjust the amount of honey to taste; you can swap out the decorative fruits based on personal preference. If you don't have an oven, you can use an air fryer instead. Adjust the oven temperature according to your oven's performance.
Recipe prepared by Ho Wing Shan, Chen Weijie
(Second Runner-up of Healthy Recipe Competition 2024)
Nutritional value: Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)
Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)
