Recipes · Indonesian · Desserts
Es Campur (Mixed Ice Dessert)
One serving has 250 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (23%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (253 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 20 g Jackfruit, raw
- 30 g Avocado, raw
- 15 g Coconut, fresh
- 3 g Agar, dried
- 25 g Sweetened condensed milk
- 10 g Sugar
- 150 g Water
Method
- Soak the dried agar in a little water, then bring it to a boil until fully dissolved; pour into a shallow dish and chill until set, then cut into small jelly cubes.
- Dice the jackfruit and avocado into small pieces.
- Fill a glass with finely crushed ice (represented here by the water, which you'd freeze and shave).
- Layer the jackfruit, avocado, grated fresh coconut and jelly cubes over the ice.
- Drizzle with the sugar syrup, made by dissolving the sugar in a splash of hot water and cooling it.
- Finish with the sweetened condensed milk poured over the top, and serve immediately with a spoon and straw.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 250 kcal | 12% |
| Carbohydrates | 35.5 g | |
| Water | 200 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 3.6 g | 8% |
| Tryptophan | 0.05 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.29 g | |
| Lysine | 0.23 g | |
| Methionine | 0.08 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.21 g | |
| Histidine | 0.09 g | |
| Fat | 12 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 0.71 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.61 g | |
| Saturated | 6.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 8.5 mg | |
| Calcium | 105 mg | 11% |
| Copper | 0.17 mg | 19% |
| Iron | 1.3 mg | 7% |
| Magnesium | 50.4 mg | 16% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 102 mg | 15% |
| Potassium | 422 mg | 9% |
| Selenium | 5.6 µg | 10% |
| Sodium | 46.7 mg | |
| Zinc | 0.82 mg | 10% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 0.9 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 55.5 µg | 14% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 30.3 mg | 7% |
| Vitamin A | 21.6 µg | 3% |
| Vitamin C | 6.5 mg | 9% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 0.89 mg | 6% |
| Vitamin K | 7.2 µg | 8% |
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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