Recipes · Cuban · Candies
Cucurucho (Coconut and Fruit Cone)
One serving has 267 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (90%), manganese (54%), copper (33%) and fiber (21%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (140 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 50 g Coconut, fresh
- 15 g Sugar, brown
- 15 g Water
- 20 g Guava, raw
- 20 g Oranges, raw
- 20 g Pineapple, raw
Method
- Combine the grated coconut, brown sugar and water in a pan and cook over medium-low heat, stirring often, until the sugar dissolves and the mixture turns sticky, about 10 minutes.
- Fold in the chopped guava, orange and pineapple, and cook for 5 more minutes until fragrant and slightly caramelized.
- Let cool for a few minutes, then pack the mixture tightly into a cone shape (traditionally a rolled palm or banana leaf).
- Let set until firm, about 20 minutes, then unwrap and eat as a sweet.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 267 kcal | 13% |
| Carbohydrates | 30.2 g | |
| Water | 89.4 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 2.5 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.17 g | |
| Lysine | 0.1 g | |
| Methionine | 0.04 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.1 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.13 g | |
| Histidine | 0.05 g | |
| Fat | 17 g | |
| Monounsaturated | 0.74 g | |
| Polyunsaturated | 0.28 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.25 g | |
| Saturated | 14.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 34.1 mg | 3% |
| Copper | 0.3 mg | 33% |
| Iron | 1.4 mg | 8% |
| Magnesium | 26.3 mg | 8% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 69.5 mg | 10% |
| Potassium | 339 mg | 7% |
| Selenium | 5.5 µg | 10% |
| Sodium | 15.4 mg | |
| Zinc | 0.64 mg | 8% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 0.66 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.35 mg | 7% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 32.5 µg | 8% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.7 mg | 3% |
| Vitamin A | 9 µg | 1% |
| Vitamin C | 67.5 mg | 90% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 0.76 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.
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