Avocado Cream with Mango
Avocado cream with mango - Healthy dessert enjoyment with lots of flavor and vital substances
Healthy, because
Even smarter
Nutritional values
Iron and phosphorus from the tart physalis support blood formation and strengthen bones.
If the coconut flavor is too intense, you can replace the coconut cream with cream, for example.
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 2.5 g | (10 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 14.4 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 71.6 μg | (24 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 918 mg | (23 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 5.4 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 12.6 g | |||
| Uric acid | 21.3 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 2 Tbsps coconut chips
- 2 mint
- 1 organic lime
- 2 ripe Avocados
- 1 Tbsp Rice syrup
- 3 ½ ozs Coconut cream
- 3 Passion fruit
- 1 ripe Mango
- 8 Cape gooseberries
Preparation steps
Toast coconut chips in a hot pan without fat for 3 minutes over medium heat. Then set aside, let cool and break into smaller pieces.
In the meantime, wash the mint, shake dry and roughly chop the leaves. Rinse lime in hot water, rub dry, grate peel and squeeze out juice. Halve and pit avocados, lift flesh from peel and chop coarsely. Finely puree avocado flesh with half of the lime juice, lime zest, rice syrup and coconut cream with a hand blender and pour into 4 glasses.
Cut passion fruit in half, remove pulp with seeds and place in a bowl. Peel the mango, cut the pulp from the stone and cut into cubes of about 1/2 inch. Clean the gooseberries, wash, pat dry and cut in half.
Add fruit to passion fruit in bowl and mix with remaining lime juice. Divide fruit mixture into glasses and serve everything sprinkled with coconut chips and mint.
