Recipes · Colombian · Desserts
Cholado
One serving has 210 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin C (77%) and manganese (26%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (300 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 35 g Pineapple, raw
- 35 g Mango, raw
- 35 g Bananas, raw
- 35 g Papaya, raw
- 35 g Watermelon, raw
- 90 g Water
- 25 g Sweetened condensed milk
- 10 g Cream, heavy
Method
- Peel and dice the pineapple, mango, banana, papaya and watermelon into small, even cubes.
- Crush the water into fine ice chips (or use a blender in short bursts) to make a snow-like shaved ice.
- Layer half the fruit in a tall glass, add a layer of shaved ice, then the rest of the fruit.
- Top with more shaved ice, then drizzle the sweetened condensed milk and cream generously over the top.
- Serve immediately with a long spoon and straw, before the ice melts.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 210 kcal | 10% |
| Carbohydrates | 38.1 g | |
| Water | 251 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0.05 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.28 g | |
| Lysine | 0.25 g | |
| Methionine | 0.07 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.15 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.2 g | |
| Histidine | 0.1 g | |
| Fat | 6.2 g | |
| Monounsaturated | 1.6 g | |
| Polyunsaturated | 0.34 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.24 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 19.8 mg | |
| Calcium | 99.9 mg | 10% |
| Copper | 0.15 mg | 17% |
| Iron | 0.48 mg | 3% |
| Magnesium | 36.1 mg | 12% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 91.8 mg | 13% |
| Potassium | 427 mg | 9% |
| Selenium | 5 µg | 9% |
| Sodium | 42.3 mg | |
| Zinc | 0.46 mg | 6% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 0.89 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 45.5 µg | 11% |
| Cobalamin (vitamin B12) | 0.13 µg | 5% |
| Choline | 35.5 mg | 8% |
| Vitamin A | 107 µg | 15% |
| Vitamin C | 57.4 mg | 77% |
| Vitamin D (D2 + D3) | 7.8 IU | 1% |
| Vitamin E | 0.61 mg | 4% |
| Vitamin K | 3.3 µg | 4% |
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.
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