Recipes · Venezuelan · Desserts
Bienmesabe
One serving has 378 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (47%), copper (28%), selenium (25%) and phosphorus (20%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (136 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 15 g Flour, all-purpose
- 15 g Sugar
- 20 g Eggs, whole, raw
- 60 g Coconut milk, canned
- 10 g Coconut, desiccated
- 15 g Cream, heavy
- 0.5 g Vanilla extract
Method
- Beat the egg with the sugar until pale, fold in the flour, and bake in a small greased pan at 180°C (355°F) for 12-15 minutes until springy; let cool. This is 1 portion; multiply by 8 for a full cake.
- Simmer the coconut milk with the desiccated coconut for 5 minutes until slightly thickened into a syrup.
- Cut the sponge into cubes or slices and soak them in the warm coconut syrup until well absorbed.
- Whip the cream with the vanilla to soft peaks.
- Layer the soaked sponge with the whipped cream in a glass or dish, and chill for at least 20 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 378 kcal | 18% |
| Carbohydrates | 31.1 g | |
| Water | 70 mL | |
| Fiber | 2 g | 7% |
| Protein | 6.4 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.5 g | |
| Lysine | 0.32 g | |
| Methionine | 0.15 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.37 g | |
| Histidine | 0.15 g | |
| Fat | 26.7 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 0.89 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.77 g | |
| Saturated | 21.2 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 91.3 mg | |
| Calcium | 37 mg | 4% |
| Copper | 0.25 mg | 28% |
| Iron | 3.4 mg | 19% |
| Magnesium | 43.4 mg | 14% |
| Manganese | 0.85 mg | 47% |
| Phosphorus | 143 mg | 20% |
| Potassium | 245 mg | 5% |
| Selenium | 13.6 µg | 25% |
| Sodium | 44.5 mg | |
| Zinc | 0.94 mg | 12% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 46.8 µg | 12% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 68.6 mg | 16% |
| Vitamin A | 93.7 µg | 13% |
| Vitamin C | 0.84 mg | 1% |
| Vitamin D (D2 + D3) | 25.9 IU | 4% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 0.62 µg | 1% |
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.