Filipino-inspired dessert recipes, keeping in mind the ingredients and dietary needs for a healthy heart!
Mango & Avocado "Suman" with Dark Chocolate Drizzle
**Cuisine Type:** Filipino (Inspired)
**Dietary Preferences:** Heart-Healthy, Low Sugar, Low Fat (relatively), Natural Ingredients
**Serving Size:** 6 servings
**Difficulty Level:** Easy
**Description:** This dessert reimagines the classic Filipino "Suman" (sticky rice cake) using heart-healthy ingredients. Instead of traditional glutinous rice, we'll use a blend of whole grains. The creamy avocado provides healthy fats, while the mango offers sweetness and antioxidants. A drizzle of dark chocolate adds a touch of indulgence without excessive sugar.
**Ingredients:**
* **For the "Suman" Base:**
* 1 cup Cooked Brown Rice (cooled)
* 1/2 cup Cooked Quinoa (cooled)
* 1/4 cup Rolled Oats (not instant)
* 1/4 cup Flaxseed Meal
* 1/4 cup Coconut Milk (light, unsweetened)
* 1 tablespoon Canola Oil or Olive Oil
* 1/4 teaspoon Salt
* 1/4 teaspoon Vanilla Extract
* Banana Leaves (cut into 6 squares, about 8x8 inches each) - *Optional, but adds authentic flavor. You can find these at Asian grocery stores. If unavailable, use parchment paper.*
* **For the Mango & Avocado Filling:**
* 2 ripe Mangoes, peeled and diced
* 1 ripe Avocado, peeled and diced
* 1 tablespoon Lime Juice
* **For the Dark Chocolate Drizzle:**
* 2 ounces Dark Chocolate (70% cacao or higher), chopped
* 1 teaspoon Coconut Oil
* **Optional Garnishes:**
* Toasted Coconut Flakes
* Chopped Walnuts or Almonds
**Equipment:**
* Steamer (if using banana leaves) or oven
* Mixing Bowl
* Small saucepan or microwave-safe bowl
* Spatula
* Measuring cups and spoons
**Instructions:**
**Part 1: Preparing the "Suman" Base**
1. **Combine Grains:** In a large mixing bowl, combine the cooked brown rice, cooked quinoa, rolled oats, flaxseed meal, salt, and vanilla extract.
2. **Add Liquid:** Gently stir in the light coconut milk and canola or olive oil. Mix until the ingredients are well combined. The mixture should be slightly sticky but not overly wet. If it seems too dry, add a tablespoon more of coconut milk.
3. **Assemble "Suman" (Banana Leaf Method - Optional):**
* Lightly brush each banana leaf square with a little canola oil.
* Place a portion of the grain mixture (about 1/2 cup) in the center of each banana leaf square.
* Shape the mixture into a log or rectangle.
* Fold the banana leaf around the mixture, tucking in the ends to create a sealed packet. Secure with kitchen twine if needed.
4. **Assemble "Suman" (Parchment Paper Method):**
* Cut 6 squares of parchment paper, about 8x8 inches each.
* Follow steps 3a and 3b above, using parchment paper instead of banana leaves.
5. **Steaming (Banana Leaf Method):**
* Place the wrapped "Suman" packets in a steamer basket.
* Steam over medium heat for 30-40 minutes, or until the "Suman" is heated through and slightly firm.
6. **Baking (Parchment Paper Method):**
* Preheat oven to 350°F (175°C).
* Place the wrapped "Suman" packets on a baking sheet.
* Bake for 20-25 minutes, or until heated through.
**Part 2: Preparing the Mango & Avocado Filling**
1. **Combine Ingredients:** In a medium bowl, gently combine the diced mango and avocado.
2. **Add Lime Juice:** Squeeze the lime juice over the mixture and gently toss. This will help prevent the avocado from browning and add a bright flavor.
**Part 3: Preparing the Dark Chocolate Drizzle**
1. **Melt Chocolate:** In a small saucepan over low heat, melt the chopped dark chocolate and coconut oil together, stirring constantly until smooth. Alternatively, you can melt the chocolate in a microwave-safe bowl in 30-second intervals, stirring in between, until smooth. Be careful not to burn the chocolate.
**Part 4: Assembling and Serving**
1. **Unwrap "Suman":** Carefully unwrap the steamed/baked "Suman" from the banana leaves or parchment paper.
2. **Plate:** Place one "Suman" on each plate.
3. **Top with Filling:** Spoon a generous portion of the mango and avocado filling over each "Suman".
4. **Drizzle with Chocolate:** Drizzle the melted dark chocolate over the filling.
5. **Garnish (Optional):** Sprinkle with toasted coconut flakes and/or chopped walnuts or almonds.
6. **Serve:** Serve immediately.
**Cooking Times:**
* Preparation Time: 20 minutes
* Steaming Time (Banana Leaf Method): 30-40 minutes
* Baking Time (Parchment Paper Method): 20-25 minutes
* Melting Chocolate: 5 minutes
**Serving Suggestions:**
* Serve warm or at room temperature.
* Pair with a cup of unsweetened green tea.
* For a more substantial dessert, serve with a dollop of Greek yogurt (plain, unsweetened).
**Nutritional Information (Approximate, per serving):**
* Calories: 250-300
* Fat: 12-15g (primarily healthy fats from avocado, nuts, and flaxseed)
* Saturated Fat: 3-5g
* Cholesterol: 0mg
* Sodium: 50-75mg
* Carbohydrates: 35-40g
* Fiber: 8-10g
* Sugar: 10-15g (primarily from fruit)
* Protein: 5-7g
**Important Notes:**
* Adjust the sweetness to your liking. If you prefer a sweeter dessert, you can add a small amount of honey or maple syrup to the mango and avocado filling.
* The texture of the "Suman" will be different from traditional glutinous rice versions. It will be less sticky and more grainy, but still delicious and satisfying.
* Use ripe but firm mangoes and avocados for the best flavor and texture.
* This recipe is a guideline. Feel free to experiment with other heart-healthy ingredients you enjoy. For example, you could add a sprinkle of cinnamon or nutmeg to the grain mixture.
* If you have any specific dietary concerns or allergies, be sure to check the labels of all ingredients and make substitutions as needed.
Enjoy your heart-healthy Filipino-inspired dessert!
Okay, here's a heart-healthy Filipino-inspired dessert recipe, designed with low sugar, low fat, and natural ingredients, focusing on fruits, whole grains, and healthy fats.
Heart-Healthy Mango Sticky Rice with a Twist (Filipino-Inspired)
**Cuisine Type:** Filipino (with modifications for heart health)
**Dietary Preferences:** Heart Healthy, Low Sugar, Low Fat
**Serving Size:** 4 servings
**Difficulty Level:** Easy
**Prep Time:** 20 minutes
**Cook Time:** 30 minutes
**Ingredients:**
* **For the Sticky Rice:**
* 1 cup brown sweet rice (also known as glutinous rice, *malagkit*), rinsed thoroughly
* 1 1/4 cups water
* 1/4 cup unsweetened coconut milk (full-fat or light, your preference)
* 1 tablespoon flaxseed oil
* 1/4 teaspoon sea salt
* 1/2 teaspoon vanilla extract (optional)
* 1 tablespoon of stevia or monk fruit sweetener (or to taste)
* **For the Mango Sauce:**
* 2 ripe Philippine mangoes (Carabao mangoes preferred), peeled and diced
* 1/4 cup water
* 1 tablespoon lime juice
* 1 teaspoon grated ginger
* 1 tablespoon chia seeds (for thickening and added fiber)
* Pinch of sea salt
* **For the Topping:**
* 1/4 cup unsweetened shredded coconut, lightly toasted
* 2 tablespoons chopped walnuts or almonds
* Optional: A few shavings of dark chocolate (70% cacao or higher)
**Equipment:**
* Medium saucepan with lid
* Small saucepan
* Measuring cups and spoons
* Mixing bowl
* Serving bowls
**Instructions:**
**Part 1: Cooking the Sticky Rice**
1. **Rinse the Rice:** Place the rinsed brown sweet rice in the medium saucepan.
2. **Add Water and Salt:** Add 1 1/4 cups of water and 1/4 teaspoon of sea salt to the rice.
3. **Cook the Rice:** Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan tightly, and simmer for 30 minutes, or until the rice is tender and the water is absorbed. Do not lift the lid during cooking.
4. **Fluff and Enrich:** Remove the saucepan from the heat and let it sit, covered, for 10 minutes. This allows the rice to steam and finish cooking. After 10 minutes, fluff the rice with a fork.
5. **Add Coconut Milk and Sweetener:** Gently stir in the unsweetened coconut milk, flaxseed oil, stevia/monk fruit sweetener, and vanilla extract (if using). Mix well to combine.
**Part 2: Making the Mango Sauce**
1. **Combine Ingredients:** In the small saucepan, combine the diced mangoes, water, lime juice, grated ginger, and a pinch of sea salt.
2. **Simmer:** Bring the mixture to a simmer over medium heat. Reduce the heat to low and simmer for 5-7 minutes, or until the mangoes are slightly softened.
3. **Thicken:** Remove the saucepan from the heat and stir in the chia seeds. Let the mixture sit for 5-10 minutes, allowing the chia seeds to absorb some of the liquid and thicken the sauce.
4. **Blend (Optional):** If you prefer a smoother sauce, you can use an immersion blender to lightly blend the mixture. Be careful not to over-blend, as you want to retain some texture.
**Part 3: Assembling and Serving**
1. **Portion the Rice:** Divide the cooked sticky rice evenly among the four serving bowls.
2. **Top with Mango Sauce:** Spoon the mango sauce generously over the sticky rice in each bowl.
3. **Garnish:** Sprinkle the toasted shredded coconut, chopped walnuts or almonds, and dark chocolate shavings (if using) over the top of each serving.
4. **Serve:** Serve immediately and enjoy!
**Serving Suggestions:**
* Serve warm or at room temperature.
* For an extra touch of flavor, you can add a few slices of fresh mango on top of the sauce.
* This dessert pairs well with a light herbal tea or a glass of sparkling water.
**Tips for Heart Health:**
* **Brown Sweet Rice:** Using brown sweet rice provides more fiber than traditional white sweet rice.
* **Flaxseed Oil:** Flaxseed oil is a great source of omega-3 fatty acids, which are beneficial for heart health.
* **Unsweetened Coconut Milk:** Choosing unsweetened coconut milk helps to reduce the overall sugar content.
* **Natural Sweeteners:** Stevia and monk fruit are natural, low-calorie sweeteners that are better for your heart than refined sugar.
* **Nuts and Seeds:** Walnuts, almonds, and chia seeds are excellent sources of healthy fats and fiber.
* **Dark Chocolate:** Dark chocolate (70% cacao or higher) contains antioxidants that can be beneficial for heart health. Enjoy in moderation.
**Nutritional Information (Approximate, per serving):**
* Calories: 350-400
* Total Fat: 15-20g
* Saturated Fat: 5-7g
* Cholesterol: 0mg
* Sodium: 100-150mg
* Total Carbohydrates: 50-60g
* Dietary Fiber: 5-7g
* Sugars: 15-20g (mostly from natural fruit sugars)
* Protein: 5-7g
**Important Note:** This nutritional information is an estimate and can vary depending on the specific ingredients used and portion sizes. If you have specific dietary concerns, consult with a registered dietitian or healthcare professional.
Okay, here's a heart-healthy Filipino-inspired dessert recipe incorporating your specified ingredients and dietary preferences.
**Recipe Name:** Heart-Healthy Mango & Avocado "Turon" with Dark Chocolate Drizzle
**Cuisine Type:** Filipino (Inspired)
**Dietary Preferences:** Heart-Healthy, Low Sugar, Low Fat
**Serving Size:** 6 servings
**Difficulty Level:** Easy
**Description:** This recipe puts a healthy spin on the classic Filipino Turon (banana spring rolls). We're using antioxidant-rich mango and heart-healthy avocado instead of banana, whole wheat tortillas for added fiber, and baking instead of frying to reduce fat. A drizzle of dark chocolate adds a touch of indulgence without compromising the health benefits.
**Ingredients:**
* **For the Filling:**
* 2 ripe but firm mangoes, peeled and diced
* 1 ripe avocado, peeled and diced
* 1 tablespoon flaxseed meal
* 1 tablespoon chia seeds
* 1 tablespoon of honey (or maple syrup)
* 1/4 teaspoon ground cinnamon
* Pinch of sea salt
* **For the Wraps:**
* 6 small whole wheat tortillas (6-inch diameter)
* 2 tablespoons canola oil or olive oil
* **For the Dark Chocolate Drizzle:**
* 2 ounces (approximately 56 grams) good quality dark chocolate (70% cacao or higher)
* 1 teaspoon coconut oil (optional, for smoother drizzle)
* **Optional Garnish:**
* Chopped walnuts or almonds
* Fresh mint leaves
**Equipment:**
* Cutting board
* Knife
* Mixing bowl
* Small microwave-safe bowl (for melting chocolate)
* Baking sheet
* Parchment paper or silicone baking mat
**Instructions:**
**1. Prepare the Filling (10 minutes):**
* In a mixing bowl, gently combine the diced mango, diced avocado, flaxseed meal, chia seeds, honey (or maple syrup), cinnamon, and a pinch of sea salt. Mix gently to avoid mashing the avocado.
* Taste and adjust sweetness if needed.
**2. Assemble the Turon (15 minutes):**
* Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone baking mat.
* Lay one whole wheat tortilla flat on a clean surface.
* Spoon approximately 1/6 of the mango-avocado mixture (about 1/4 cup) into the center of the tortilla.
* Fold in the sides of the tortilla, then roll it up tightly from the bottom to the top, like a burrito. This will seal the filling inside.
* Repeat with the remaining tortillas and filling.
**3. Bake the Turon (20-25 minutes):**
* Brush the top of each rolled turon lightly with canola oil or olive oil. This will help them brown and crisp up in the oven.
* Place the turon seam-side down on the prepared baking sheet.
* Bake in the preheated oven for 20-25 minutes, or until the tortillas are golden brown and slightly crispy. Flip halfway through to ensure even browning.
**4. Prepare the Dark Chocolate Drizzle (5 minutes):**
* While the turon are baking, prepare the dark chocolate drizzle.
* Break the dark chocolate into small pieces and place it in a microwave-safe bowl. Add the coconut oil (if using).
* Microwave in 30-second intervals, stirring in between, until the chocolate is completely melted and smooth. Be careful not to overheat the chocolate.
* Alternatively, you can melt the chocolate in a double boiler over simmering water.
**5. Assemble and Serve (5 minutes):**
* Once the turon are baked, remove them from the oven and let them cool slightly on the baking sheet for a few minutes.
* Transfer the turon to a serving plate.
* Drizzle the melted dark chocolate over the warm turon.
* Garnish with chopped walnuts or almonds and fresh mint leaves, if desired.
* Serve immediately while the turon are still warm and the chocolate is melted.
**Cooking Times:**
* Preparation: 30 minutes
* Baking: 20-25 minutes
* Total Time: 50-55 minutes
**Serving Suggestions:**
* Serve warm as a dessert or snack.
* Pair with a scoop of low-fat vanilla yogurt or a dollop of coconut cream for an extra touch of indulgence.
* For a more substantial dessert, serve with a side of fresh fruit salad.
* Enjoy with a cup of green tea or herbal tea.
**Tips for Heart-Healthy Modifications:**
* **Sweetness:** Adjust the amount of honey (or maple syrup) to your liking, keeping in mind that the mangoes will also contribute sweetness. You can also use other natural sweeteners like stevia or monk fruit.
* **Fat:** Be mindful of the amount of oil used for brushing the tortillas. A light brush is all you need.
* **Chocolate:** Choose dark chocolate with a high percentage of cacao (70% or higher) for its antioxidant benefits.
**Nutritional Information (Approximate, per serving):**
* Calories: 250-300
* Total Fat: 12-15g
* Saturated Fat: 4-6g
* Cholesterol: 0mg
* Sodium: 50-75mg
* Total Carbohydrates: 35-40g
* Fiber: 5-7g
* Sugar: 15-20g
* Protein: 5-7g
**Important Note:** Nutritional information is an estimate and may vary based on specific ingredients used. It's always best to calculate nutritional information based on the exact brands and quantities of ingredients you use.
Okay, here's a heart-healthy Filipino-inspired dessert recipe, incorporating the ingredients you specified, along with detailed instructions and nutritional information (estimated).
**Recipe Name:** Heart-Healthy Filipino Mango & Avocado "Turon" with Dark Chocolate Drizzle
**Cuisine Type:** Filipino (Inspired)
**Dietary Preferences:** Heart-Healthy, Low Sugar, Low Fat
**Serving Size:** 6 servings
**Difficulty Level:** Easy
**Description:** This recipe puts a healthy spin on the classic Filipino "Turon" (banana spring roll). We're replacing the banana with antioxidant-rich mango and creamy avocado, using whole wheat tortillas, baking instead of frying, and adding a touch of dark chocolate for extra flavor and heart-healthy benefits.
**Ingredients:**
* **For the Filling:**
* 2 ripe but firm mangoes, peeled and diced (about 1 1/2 cups)
* 1 ripe avocado, peeled and diced (about 1 cup)
* 1/4 cup chopped walnuts or almonds (for healthy fats and fiber)
* 1 tablespoon flaxseeds (for omega-3 fatty acids)
* 1 tablespoon lime juice (to prevent browning and add flavor)
* 1/4 teaspoon ground cinnamon
* Pinch of sea salt
* **For the Wraps:**
* 6 whole wheat tortillas (6-8 inch diameter)
* 2 tablespoons canola oil or olive oil (for brushing)
* **For the Drizzle:**
* 2 ounces (about 56g) dark chocolate (70% cacao or higher), finely chopped
* 1 teaspoon coconut oil or canola oil
**Equipment:**
* Cutting board
* Knife
* Mixing bowl
* Baking sheet
* Parchment paper (optional, for easier cleanup)
* Small microwave-safe bowl or double boiler
**Instructions:**
1. **Prepare the Filling (10 minutes):**
* In a medium mixing bowl, gently combine the diced mango, diced avocado, chopped nuts, flaxseeds, lime juice, cinnamon, and salt. Mix carefully to avoid mashing the avocado. Set aside.
2. **Assemble the Turon (15 minutes):**
* Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper for easier cleanup (optional).
* Lay one tortilla flat on a clean surface.
* Spoon approximately 1/3 cup of the mango-avocado filling in a horizontal line across the center of the tortilla, leaving about 1 inch of space on each side.
* Fold in the sides of the tortilla over the filling to prevent it from spilling out.
* Tightly roll the tortilla from the bottom up, like a burrito.
* Repeat with the remaining tortillas and filling.
3. **Bake the Turon (20-25 minutes):**
* Place the assembled turon seam-side down on the prepared baking sheet.
* Lightly brush the tops of the turon with canola oil or olive oil. This will help them brown and crisp up.
* Bake in the preheated oven for 20-25 minutes, or until the tortillas are golden brown and slightly crispy. Flip halfway through baking to ensure even browning.
4. **Prepare the Dark Chocolate Drizzle (5 minutes):**
* While the turon are baking, prepare the dark chocolate drizzle.
* In a microwave-safe bowl, combine the chopped dark chocolate and coconut oil (or canola oil).
* Microwave in 30-second intervals, stirring in between, until the chocolate is melted and smooth. Alternatively, melt the chocolate and oil in a double boiler over simmering water.
5. **Assemble and Serve (5 minutes):**
* Remove the baked turon from the oven and let them cool slightly on the baking sheet for a few minutes.
* Drizzle the melted dark chocolate over the warm turon.
* Serve immediately.
**Cooking Times:**
* Prep Time: 30 minutes
* Bake Time: 20-25 minutes
* Total Time: 50-55 minutes
**Serving Suggestions:**
* Serve warm as a dessert or snack.
* Garnish with a sprinkle of chopped nuts or a few extra flaxseeds.
* Pair with a scoop of low-fat vanilla yogurt or a dollop of coconut whipped cream (unsweetened) for an extra treat.
* For a more Filipino touch, serve with a small side of "ube halaya" (purple yam jam) if you can find a low-sugar version.
**Storage:**
* Leftover turon can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave before serving. The tortillas may soften slightly upon refrigeration.
**Nutritional Information (Estimated, per serving):**
* Calories: 250-300
* Total Fat: 15-20g
* Saturated Fat: 5-7g
* Monounsaturated Fat: 7-10g
* Polyunsaturated Fat: 3-5g
* Cholesterol: 0mg
* Sodium: 50-100mg
* Total Carbohydrates: 30-35g
* Dietary Fiber: 5-7g
* Sugars: 10-15g (naturally occurring from fruit)
* Protein: 5-7g
**Important Notes:**
* This nutritional information is an estimate and can vary based on specific ingredients and portion sizes.
* Adjust the amount of dark chocolate to your liking.
* Make sure to use ripe but firm mangoes and avocados for the best texture.
* If you prefer a sweeter dessert, you can add a small amount of natural sweetener (like stevia or monk fruit) to the filling.
* Always consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have specific health concerns.
Enjoy your healthy and delicious Filipino-inspired dessert!
Okay, here's a heart-healthy Filipino-inspired dessert recipe, designed to be delicious while adhering to the guidelines you provided.
Avocado & Mango "Halo-Halo" with Dark Chocolate & Toasted Coconut Flakes
**Cuisine Type:** Filipino-Inspired (Heart-Healthy Adaptation)
**Dietary Preferences:** Heart-Healthy, Low Sugar, Low Fat (relatively), Natural Ingredients
**Serving Size:** 4 servings
**Difficulty Level:** Easy
**Description:** This dessert is a healthier take on the classic Filipino Halo-Halo. It replaces the traditional sweetened ingredients with naturally sweet fruits, healthy fats from avocado, and a touch of antioxidant-rich dark chocolate. The toasted coconut adds a delightful crunch and nutty flavor.
**Ingredients:**
* **Base:**
* 2 ripe but firm avocados, peeled, pitted, and cubed
* 2 ripe mangoes, peeled and cubed
* 1 cup red grapes, halved
* 1 cup blueberries
* 1/2 cup cooked quinoa (cooled) - *Provides whole grains and texture*
* **"Ice" Component:**
* 2 cups crushed ice (or use a shaved ice machine for a more authentic texture)
* **Drizzle/Topping:**
* 2 tablespoons flaxseed oil or walnut oil
* 2 tablespoons honey or maple syrup (adjust to taste)
* 1/4 cup unsweetened shredded coconut
* 2 ounces dark chocolate (70% cacao or higher), finely grated or shaved
* 1/4 cup chopped walnuts or almonds (optional)
**Equipment:**
* Small skillet or pan
* Mixing bowls
* Serving glasses or bowls
* Grater or knife for chocolate
* Measuring cups and spoons
**Instructions:**
1. **Prepare the Toasted Coconut:**
* Place the shredded coconut in a dry skillet over medium-low heat.
* Toast the coconut, stirring frequently, until it turns light golden brown and fragrant (about 3-5 minutes). Be careful not to burn it.
* Remove from the skillet and set aside to cool.
2. **Prepare the Fruits and Quinoa:**
* In a medium bowl, gently combine the cubed avocado, mango, halved grapes, blueberries, and cooked quinoa. This is your "base" mixture.
3. **Assemble the Halo-Halo:**
* Divide the crushed ice evenly among four serving glasses or bowls.
* Spoon the fruit and quinoa mixture over the crushed ice. Be generous!
4. **Add the Drizzle and Toppings:**
* In a small bowl, whisk together the flaxseed oil (or walnut oil) and honey (or maple syrup).
* Drizzle the honey/oil mixture over each serving.
* Sprinkle each serving with toasted coconut flakes, grated dark chocolate, and chopped nuts (if using).
5. **Serve Immediately:**
* Serve the Avocado & Mango Halo-Halo immediately. The crushed ice will melt quickly, so it's best enjoyed fresh. Provide spoons for mixing and enjoying all the layers.
**Cooking Times:**
* Toasting Coconut: 3-5 minutes
* Preparation Time: 15 minutes
* Total Time: 20 minutes
**Serving Suggestions:**
* **Garnish:** A sprig of mint adds a fresh touch.
* **Variations:**
* **Citrus Zest:** Add a pinch of lime or orange zest to the fruit mixture for extra flavor.
* **Other Fruits:** Feel free to add other heart-healthy fruits like diced apples, pears, or kiwi.
* **Sweet Potato:** Add some boiled and cubed sweet potato for a more authentic taste.
* **Pairing:** This dessert is refreshing on its own, but it also pairs well with a light herbal tea.
**Nutritional Information (Approximate, per serving):**
* Calories: 350-400
* Fat: 20-25g (mostly healthy fats from avocado, nuts, and oil)
* Saturated Fat: 5-7g (from coconut and dark chocolate)
* Cholesterol: 0mg
* Sodium: 20-30mg
* Carbohydrates: 40-45g
* Fiber: 8-10g
* Sugar: 20-25g (naturally occurring from fruits and honey/maple syrup)
* Protein: 5-7g
**Important Considerations:**
* **Adjust Sweetness:** Taste the fruit mixture before adding the honey/maple syrup. If the fruits are very ripe and sweet, you may need less sweetener.
* **Quality of Ingredients:** Use high-quality, ripe fruits for the best flavor.
* **Freshness:** This dessert is best when made and served immediately.
* **Allergies:** Be mindful of nut allergies when adding nuts as a topping.
Enjoy this delicious and heart-healthy Filipino-inspired dessert!
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