Recipes · Colombian · Beverages
Champús
One serving has 234 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (53%) and vitamin C (27%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (446 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 35 g Corn flour, purple
- 320 g Water
- 40 g Pineapple, raw
- 30 g Lulo pulp, frozen
- 20 g Sugar, brown
- 1 g Cinnamon
- 0.3 g Cloves
Method
- Whisk the purple corn flour into half the water until smooth, with no lumps.
- Bring the rest of the water to a boil with the cinnamon and cloves.
- Pour in the corn flour mixture in a steady stream, whisking constantly, and simmer for 15 minutes until thickened, like a loose porridge.
- Stir in the pineapple, lulo pulp and brown sugar and simmer for another 10 minutes.
- Cool to warm or refrigerate; champús is drunk thick, with the softened fruit pieces in every cup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 234 kcal | 11% |
| Carbohydrates | 53.5 g | |
| Water | 386 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.01 g | |
| Lysine | 0.01 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.01 g | |
| Histidine | 0.01 g | |
| Fat | 1.9 g | |
| Monounsaturated | 0.01 g | |
| Polyunsaturated | 0.03 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.02 g | |
| Saturated | 0.02 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 47.5 mg | 5% |
| Copper | 0.15 mg | 17% |
| Iron | 1.1 mg | 6% |
| Magnesium | 53 mg | 17% |
| Manganese | 0.95 mg | 53% |
| Phosphorus | 101 mg | 14% |
| Potassium | 271 mg | 6% |
| Selenium | 1.2 µg | 2% |
| Sodium | 22.7 mg | |
| Zinc | 0.93 mg | 12% |
| Thiamin (vitamin B1) | 0.1 mg | 9% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 8.4 µg | 2% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.9 mg | 1% |
| Vitamin A | 9.8 µg | 1% |
| Vitamin C | 20.1 mg | 27% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.28 mg | 2% |
| Vitamin K | 5.4 µg | 6% |
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.
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