Recipes · Korean · Beverages
Hwachae (Korean Fruit Punch)
One serving has 132 kcal and 1 g protein, and at least a fifth of a woman's daily need of vitamin C (131%), manganese (54%), copper (21%) and vitamin K (21%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (372 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Pineapple, raw
- 50 g Strawberries, raw
- 40 g Kiwifruit, raw
- 200 g Water
- 12 g Sugar
- 8 g Lemon juice
- 2 g Pine nuts
Method
- Cut the pineapple, strawberries and kiwifruit into small, bite-sized pieces.
- Stir the sugar and lemon juice into the cold water until the sugar dissolves, to make a light sweet-tart base.
- Chill both the fruit and the liquid for at least 30 minutes.
- Combine the fruit and chilled liquid in a bowl just before serving, and float the pine nuts on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 132 kcal | 6% |
| Carbohydrates | 30.4 g | |
| Water | 338 mL | |
| Fiber | 3.1 g | 11% |
| Protein | 1.4 g | 3% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.06 g | |
| Methionine | 0.02 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.06 g | |
| Histidine | 0.03 g | |
| Fat | 1.8 g | |
| Monounsaturated | 0.42 g | |
| Polyunsaturated | 0.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.82 g | |
| Saturated | 0.13 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 36.3 mg | 4% |
| Copper | 0.19 mg | 21% |
| Iron | 0.63 mg | 4% |
| Magnesium | 28 mg | 9% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 42.5 mg | 6% |
| Potassium | 287 mg | 6% |
| Selenium | 0.43 µg | 1% |
| Sodium | 10.5 mg | |
| Zinc | 0.35 mg | 4% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 0.72 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.28 mg | 6% |
| Pyridoxine (vitamin B6) | 0.12 mg | 9% |
| Folate (vitamin B9) | 35.1 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.8 mg | 3% |
| Vitamin A | 3.9 µg | 1% |
| Vitamin C | 98.3 mg | 131% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 18.7 µg | 21% |
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.
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.