Heart-Healthy Chendol
Indulge in the tropical bliss of *Heart-Healthy Chendol*, a modern twist on the classic Southeast Asian dessert that’s as nourishing as it is delicious. This guilt-free version swaps traditional ingredients for wholesome, heart-friendly alternatives, featuring mung bean flour for gluten-free chendol strands and reduced-fat coconut milk for a creamy yet lighter finish. Infused with the aromatic essence of fresh pandan leaves, this recipe layers vibrant slices of ripe avocado and juicy mango for a boost of vitamins and natural sweetness. Finished with a sprinkle of nutrient-packed chia seeds and a touch of caramel-like palm sugar, it’s a refreshing, chilled treat perfect for any occasion. Packed with antioxidants, healthy fats, and tropical flavors, this dessert is a delightfully nutritious way to satisfy your sweet tooth while keeping your heart in mind.
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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
Directions
Step 1
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.
Step 2
2. Gradually whisk the mung bean flour into the pandan water until smooth and well combined.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
6. To serve, layer the chendol strands, avocado slices, and mango dice in a bowl or glass.
Step 7
7. Pour the sweetened coconut milk over the layered ingredients.
Step 8
8. Sprinkle the chia seeds evenly on top.
Step 9
9. Add the ice cubes on top and gently mix before serving to keep it chilled and refreshing.
Nutrition Facts
| Serving size | 1527.8 grams (1527.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1076 |
| Total Fat 38.90g | 50% |
| Saturated Fat 14.20g | 71% |
| Polyunsaturated Fat 2.40g | |
| Cholesterol 0mg | 0% |
| Sodium 72mg | 3% |
| Total Carbohydrate 162.10g | 59% |
| Dietary Fiber 32.80g | 117% |
| Total Sugars 85.30g | |
| Protein 31.20g | 62% |
| Vitamin D 0IU | 0% |
| Calcium 271mg | 21% |
| Iron 12mg | 68% |
| Potassium 3039mg | 65% |
Source of Calories