Recipes · Portuguese · Bread
Bolo do Caco
One serving has 407 kcal and 10 g protein, and at least a fifth of a woman's daily need of thiamin (75%), selenium (51%), vitamin A (50%), folate (47%), riboflavin (45%) and niacin (40%). Ready in 100 minutes.
- Preparation: 90 min
- Cooking: 10 min
- Makes: 1 serving (166 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 80 g Flour, all-purpose
- 40 g Sweet potato, raw
- 1.5 g Yeast, active dry
- 1.5 g Salt
- 30 g Water
- 10 g Butter, unsalted
- 3 g Garlic, raw
Method
- Boil and mash the sweet potato until smooth, then let it cool to lukewarm.
- Mix the flour, mashed sweet potato, yeast, salt and water into a soft, slightly sticky dough; knead 8 minutes until smooth.
- Cover and let rise in a warm place for about 1.5 hours, until doubled.
- Shape into a flat round about 2 cm thick and let rest 15 minutes.
- Cook on a hot, dry griddle or heavy pan over medium heat for 4-5 minutes a side, until cooked through and lightly charred in spots.
- Mash the garlic into the butter and split the warm bread to spread the garlic butter inside before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 407 kcal | 19% |
| Carbohydrates | 70.7 g | |
| Water | 73.9 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 9.8 g | 20% |
| Tryptophan | 0.13 g | |
| Threonine | 0.3 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.67 g | |
| Lysine | 0.27 g | |
| Methionine | 0.17 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.42 g | |
| Histidine | 0.22 g | |
| Fat | 9 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 0.64 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.51 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 33.5 mg | 3% |
| Copper | 0.2 mg | 22% |
| Iron | 4 mg | 22% |
| Magnesium | 29.7 mg | 10% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 122 mg | 17% |
| Potassium | 249 mg | 5% |
| Selenium | 28 µg | 51% |
| Sodium | 609 mg | |
| Zinc | 0.85 mg | 11% |
| Thiamin (vitamin B1) | 0.83 mg | 75% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 5.6 mg | 40% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 186 µg | 47% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 8 mg | 2% |
| Vitamin A | 352 µg | 50% |
| Vitamin C | 1.9 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.52 mg | 3% |
| Vitamin K | 1.7 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: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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