Recipes · Mexican · Beverages
Tejate
One serving has 245 kcal and 5 g protein, and at least a fifth of a woman's daily need of thiamin (48%), copper (44%), manganese (36%), riboflavin (28%), niacin (26%) and magnesium (24%). Ready in 10 minutes.
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- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (261 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 35 g Masa harina
- 6 g Cocoa powder
- 10 g Coconut, desiccated
- 10 g Sugar
- 200 g Water
Method
- Toast the masa harina in a dry skillet for 4-5 minutes until fragrant, then let it cool.
- Blend the toasted masa with the cocoa powder, desiccated coconut, sugar and a little of the water into a smooth, fatty paste; this stands in for the traditional ground cacao and mamey seed paste.
- Whisk the paste into the remaining cold water until frothy, and serve over ice, stirring again as it settles.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 245 kcal | 12% |
| Carbohydrates | 42.6 g | |
| Water | 204 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.48 g | |
| Lysine | 0.17 g | |
| Methionine | 0.08 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.25 g | |
| Histidine | 0.13 g | |
| Fat | 8.6 g | |
| Monounsaturated | 0.9 g | |
| Polyunsaturated | 0.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.68 g | |
| Saturated | 6.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 64.7 mg | 6% |
| Copper | 0.4 mg | 44% |
| Iron | 4.1 mg | 23% |
| Magnesium | 73.5 mg | 24% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 145 mg | 21% |
| Potassium | 238 mg | 5% |
| Selenium | 6.4 µg | 12% |
| Sodium | 14.8 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.16 mg | 3% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 59.5 µg | 15% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.9 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.15 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.09 mg | 1% |
| Vitamin K | 0.18 µg | 0% |
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.
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