Recipes · Belizean · Desserts
Dukunu (Belizean Sweet Corn Pudding)
One serving has 453 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (62%), thiamin (43%), pantothenic acid (37%), phosphorus (36%), niacin (35%) and copper (34%). Ready in 75 minutes.
- Preparation: 30 min
- Cooking: 45 min
- Makes: 1 serving (276 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 220 g Corn, sweet, raw
- 20 g Coconut, desiccated
- 20 g Sugar, brown
- 0.5 g Cinnamon
- 15 g Flour, all-purpose
Method
- Cut the kernels from the corn cobs (or use the raw kernels) and blend them to a thick, slightly coarse paste, adding only a splash of water if needed.
- Stir the desiccated coconut, brown sugar, cinnamon and flour into the corn paste until well combined.
- Spoon the mixture onto the centre of a square of foil (standing in for the banana leaf or corn husk traditionally used) and fold into a tight, flattish parcel.
- Repeat to make a second smaller parcel with the rest of the mixture.
- Bring a large pot of water to a boil, add the parcels, and boil for 40-45 minutes, until firm and cooked through in the centre.
- Lift out and let cool for 10 minutes before unwrapping.
- Serve warm or at room temperature as a sweet snack, in the Belizean 'tie-a-leaf' tradition.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 453 kcal | 21% |
| Carbohydrates | 77.3 g | |
| Water | 170 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 10.2 g | 21% |
| Tryptophan | 0.09 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.39 g | |
| Leucine | 0.98 g | |
| Lysine | 0.4 g | |
| Methionine | 0.2 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.48 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.55 g | |
| Histidine | 0.26 g | |
| Fat | 16 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 33.5 mg | 3% |
| Copper | 0.31 mg | 34% |
| Iron | 2.7 mg | 15% |
| Magnesium | 105 mg | 34% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 254 mg | 36% |
| Potassium | 747 mg | 16% |
| Selenium | 10.4 µg | 19% |
| Sodium | 46.4 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 4.9 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 122 µg | 30% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 55.5 mg | 13% |
| Vitamin A | 19.9 µg | 3% |
| Vitamin C | 15.3 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 0.92 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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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