Recipes · Ecuadorian · Desserts
Espumilla
One serving has 286 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin C (185%), riboflavin (27%) and selenium (23%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (180 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 60 g Egg whites, raw
- 55 g Sugar
- 60 g Guava, raw
- 5 g Lemon juice
Method
- Espumilla is traditionally whipped with raw egg white; use pasteurized egg whites, and avoid serving it to pregnant women, young children or others who should not eat raw egg.
- Purée the guava with the lemon juice and pass through a sieve to remove the seeds.
- Whisk the egg whites with a hand mixer until foamy, then gradually add the sugar, whisking on high speed for 6-8 minutes until thick, glossy and holding stiff peaks.
- Gently fold the guava purée through the meringue in broad strokes, leaving pretty streaks rather than mixing it in fully.
- Pile into a glass or cone and serve right away, lightly chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 286 kcal | 14% |
| Carbohydrates | 64.4 g | |
| Water | 106 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 8.1 g | 17% |
| Tryptophan | 0.09 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.45 g | |
| Leucine | 0.71 g | |
| Lysine | 0.53 g | |
| Methionine | 0.25 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.54 g | |
| Histidine | 0.19 g | |
| Fat | 0.68 g | |
| Monounsaturated | 0.05 g | |
| Polyunsaturated | 0.24 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.17 g | |
| Saturated | 0.17 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 15.8 mg | 2% |
| Copper | 0.16 mg | 18% |
| Iron | 0.24 mg | 1% |
| Magnesium | 20.1 mg | 6% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 33.4 mg | 5% |
| Potassium | 354 mg | 8% |
| Selenium | 12.7 µg | 23% |
| Sodium | 101 mg | |
| Zinc | 0.16 mg | 2% |
| Thiamin (vitamin B1) | 0.04 mg | 4% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 0.72 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 32.8 µg | 8% |
| Cobalamin (vitamin B12) | 0.05 µg | 2% |
| Choline | 5.5 mg | 1% |
| Vitamin A | 18.6 µg | 3% |
| Vitamin C | 139 mg | 185% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.45 mg | 3% |
| Vitamin K | 1.6 µg | 2% |
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
0.2 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.