Recipes · Indonesian · Desserts
Es Teler (Avocado and Coconut Iced Dessert)
One serving has 296 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (32%), copper (26%), riboflavin (24%), fiber (22%), magnesium (22%) and phosphorus (20%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (263 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 40 g Avocado, raw
- 20 g Jackfruit, raw
- 20 g Coconut, fresh
- 25 g Sweetened condensed milk
- 150 g Coconut water
- 8 g Sugar
Method
- Dice the avocado and jackfruit into small pieces.
- Shred or thinly slice the fresh coconut.
- Fill a tall glass with ice cubes (or crushed ice) and pour in the coconut water.
- Add the diced avocado, jackfruit and shredded coconut.
- Stir the sugar into the condensed milk to loosen it, then drizzle it over the top.
- Stir everything together just before drinking so the fruit and milk mix through the coconut water.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 296 kcal | 14% |
| Carbohydrates | 38.3 g | |
| Water | 202 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.06 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.23 g | |
| Leucine | 0.4 g | |
| Lysine | 0.3 g | |
| Methionine | 0.1 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.3 g | |
| Histidine | 0.12 g | |
| Fat | 15.5 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 0.91 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.8 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 8.5 mg | |
| Calcium | 120 mg | 12% |
| Copper | 0.23 mg | 26% |
| Iron | 1.3 mg | 7% |
| Magnesium | 67.8 mg | 22% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 142 mg | 20% |
| Potassium | 832 mg | 18% |
| Selenium | 7.4 µg | 14% |
| Sodium | 197 mg | |
| Zinc | 0.9 mg | 11% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.94 mg | 19% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 52.9 µg | 13% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 32 mg | 8% |
| Vitamin A | 22.3 µg | 3% |
| Vitamin C | 11.2 mg | 15% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 8.6 µg | 10% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.