Recipes · Bahamian · Puddings
Guava Duff
One serving has 401 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin C (183%), phosphorus (25%), thiamin (25%), copper (22%), selenium (21%) and folate (21%). Ready in 140 minutes.
- Preparation: 40 min
- Cooking: 100 min
- Makes: 1 serving (157 g)
- Difficulty: Hard
- Diets: Vegetarian
- Contains: alcohol, dairy, gluten
Ingredients
- 60 g Guava, raw
- 15 g Sugar
- 30 g Flour, all-purpose
- 1 g Baking powder
- 16 g Butter, unsalted
- 15 g Milk, whole
- 0.2 g Salt
- 15 g Sugar, brown
- 5 g Spirits
Method
- Makes 1 portion; multiply by 8 for a whole duff. For the full batch, mash the guava with two-thirds of the sugar into a chunky compote and simmer 5 minutes until slightly thickened; cool.
- Make a soft dough from the flour, baking powder, salt, half the butter, and the remaining sugar, loosened with the milk; roll it into a rectangle, spread the guava compote over it, and roll up into a log along the long edge.
- Wrap the log snugly in cheesecloth or foil, tying the ends, and lower it into a large pot of gently boiling water; boil about 1.5 hours, topping up water as needed, until the dough is cooked through.
- Unwrap and slice. For the sauce, melt the remaining butter with the brown sugar in a small pan until dissolved, then stir in the rum and simmer 1 minute.
- Spoon the warm rum-butter sauce over each slice and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 401 kcal | 19% |
| Carbohydrates | 62.2 g | |
| Water | 71.4 mL | |
| Fiber | 4 g | 14% |
| Protein | 5.3 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.37 g | |
| Lysine | 0.16 g | |
| Methionine | 0.08 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.22 g | |
| Histidine | 0.1 g | |
| Fat | 14.3 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 0.88 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.6 g | |
| Saturated | 8.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 35.9 mg | |
| Calcium | 122 mg | 12% |
| Copper | 0.2 mg | 22% |
| Iron | 1.8 mg | 10% |
| Magnesium | 23.4 mg | 8% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 173 mg | 25% |
| Potassium | 326 mg | 7% |
| Selenium | 11.5 µg | 21% |
| Sodium | 171 mg | |
| Zinc | 0.43 mg | 5% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 85.7 µg | 21% |
| Cobalamin (vitamin B12) | 0.09 µg | 4% |
| Choline | 10.1 mg | 2% |
| Vitamin A | 135 µg | 19% |
| Vitamin C | 137 mg | 183% |
| Vitamin D (D2 + D3) | 7.7 IU | 1% |
| Vitamin E | 0.89 mg | 6% |
| Vitamin K | 2.8 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.