Heart-Healthy Chendol
Indulge guilt-free with this Heart-Healthy Chendol, a lighter twist on a classic Southeast Asian dessert that's just as satisfying. This refined recipe swaps traditional ingredients for health-conscious alternatives, featuring the low-fat creaminess of reduced-fat coconut milk and the natural sweetness of ripe mango and avocado. Infused with the aromatic essence of fresh pandan leaves, the homemade mung bean flour chendol strands offer a soft, delicate texture that's a delight to savor. Layered with chia seeds for a nutrient boost and topped with ice cubes for a refreshing chill, this dessert is perfect for those looking to enjoy tropical flavors without compromising on heart health. Quick to prepare in just under an hour, this vibrant, wholesome treat is sure to steal the spotlight at your next gathering!
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Recipe Information
Ingredients
- 100 grams Mung bean flour
- 500 ml Water
- 5 leaves Pandan leaves
- 200 ml Reduced-fat coconut milk
- 50 grams Palm sugar
- 1 medium Ripe avocado, sliced
- 1 medium Ripe mango, diced
- 1 tablespoon Chia seeds
- 10 cubes Ice cubes
Instructions
1. In a medium saucepan, bring 500 ml of water to a boil. Add the pandan leaves and boil for 5 minutes to infuse the water with pandan flavor, then remove the leaves.
2. Gradually whisk the mung bean flour into the pandan water until smooth and well combined.
3. Reduce heat to medium and continue to stir the mixture constantly until it thickens and turns into a paste. This should take about 5-7 minutes.
4. Pour the thick mixture through a sieve into a bowl of ice water to form chendol strands. Allow it to set in the ice water for about 5 minutes.
5. In a small pot, warm the coconut milk over medium heat. Do not allow it to boil. Stir in the palm sugar until it is completely dissolved. Set aside to cool.
6. To serve, layer the chendol strands, avocado slices, and mango dice in a bowl or glass.
7. Pour the sweetened coconut milk over the layered ingredients.
8. Sprinkle the chia seeds evenly on top.
9. Add the ice cubes on top and gently mix before serving to keep it chilled and refreshing.
Nutrition Facts
Calories |
1076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.9 g | 50% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 72 mg | 3% | |
| Total Carbohydrate | 162.1 g | 59% | |
| Dietary Fiber | 32.8 g | 117% | |
| Total Sugars | 85.3 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 271 mg | 21% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 3039 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
