Recipes · Bosnian · Desserts
Tufahija
One serving has 482 kcal and 4 g protein, and at least a fifth of a woman's daily need of copper (43%) and manganese (42%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (425 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 180 g Apples, raw
- 40 g Sugar
- 150 g Water
- 20 g Walnuts
- 30 g Cream, heavy
- 5 g Lemon juice
Method
- Peel around the top of the apple and core it, keeping it whole, and rub the cut surfaces with the lemon juice.
- Bring the water and sugar to a boil to make a light syrup, then add the apple and poach gently for 10-15 minutes, turning occasionally, until just tender but still holding its shape.
- Lift out the apple to cool, then simmer the syrup a little longer until slightly thickened; reserve.
- Mix the chopped walnuts with a spoonful of the syrup and pack the mixture into the hollow of the apple.
- Whip the cream to soft peaks, spoon it over the apple, and drizzle with the reserved syrup before serving chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 482 kcal | 23% |
| Carbohydrates | 68.8 g | |
| Water | 327 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 4.4 g | 9% |
| Tryptophan | 0.06 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.33 g | |
| Lysine | 0.14 g | |
| Methionine | 0.07 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.22 g | |
| Histidine | 0.11 g | |
| Fat | 24.2 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.1 g | |
| Saturated | 8.2 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 33.9 mg | |
| Calcium | 55.4 mg | 6% |
| Copper | 0.39 mg | 43% |
| Iron | 0.85 mg | 5% |
| Magnesium | 44.5 mg | 14% |
| Manganese | 0.75 mg | 42% |
| Phosphorus | 107 mg | 15% |
| Potassium | 315 mg | 7% |
| Selenium | 2.1 µg | 4% |
| Sodium | 16.8 mg | |
| Zinc | 0.78 mg | 10% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 0.41 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 27.2 µg | 7% |
| Cobalamin (vitamin B12) | 0.05 µg | 2% |
| Choline | 19.3 mg | 5% |
| Vitamin A | 129 µg | 18% |
| Vitamin C | 10.7 mg | 14% |
| Vitamin D (D2 + D3) | 18.9 IU | 3% |
| Vitamin E | 0.75 mg | 5% |
| Vitamin K | 5.5 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.
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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