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General • Easy

Coconut Chia Pudding with Mango

2 / Portions

Contains allergens

Pork Mango Sulphites FD&C Yellow #5 & #6 Honey Birch Pollen-Related Oral Allergy Syndrome Tree nuts Sesame Salicylates Coconut Mint

Ingredients - 7

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Lard

kcal: 3614

400 x Mililiter

(1 g)

Protein 4g Fat 398g Carbohydrates 4g

Lard

Nutrients

Ash 1 g

Carbohydrate 1 g

Chlorine 1 mg

Cholesterol 95 mg

Fat 99.5 g

Fatty monounsaturated 45.1 g

Fatty polyunsaturated 11.2 g

Fatty saturated 39.2 g

Fiber 1 g

KJ 3760 kJ

Kcal 898 kcal

Omega 3 1 g

Omega 6 10.2 g

Protein 1 g

Salt 1 g

Sodium 1 mg

Sugar 1 g

Vitamin B12 (Cobalamin) 0.1 µg

Vitamin E 2.4 mg

Vitamin K 5.2 µg

Water 0.2 g

Lard

Mango 2

kcal: 187

1 x Piece

(280 g)

Protein 2.24g Fat 1.12g Carbohydrates 42g

Mango 2

Nutrients

Ash 0.5 g

Beta-carotene 640 µg

Calcium 11 mg

Carbohydrate 15 g

Cholesterol 1 mg

Copper 0.11 mg

Fat 0.4 g

Fatty monounsaturated 0.14 g

Fatty polyunsaturated 0.07 g

Fatty saturated 0.1 g

Fiber 1.6 g

Fiber insoluble 0.9 g

Fiber soluble 0.7 g

Iron 0.2 mg

KJ 251 kJ

Kcal 60 kcal

Lutein + zeaxanthin 23 mg

Magnesium 10 mg

Manganese 0.03 mg

Omega 3 0.01 g

Omega 6 0.05 g

Phosphorus 14 mg

Potassium 168 mg

Protein 0.8 g

Selenium 0.6 µg

Sodium 1 mg

Sugar 14 g

Vitamin A 54 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 14 µg

Vitamin C (Ascorbic acid) 36.4 mg

Vitamin E 0.9 mg

Vitamin K 4.2 µg

Water 83.5 g

Zinc 0.09 mg

Mango 2

Bee Honey

kcal: 328.2

4 x Tablespoon

(25 g)

Protein 0.3g Fat 1g Carbohydrates 79.5g

Bee Honey

Nutrients

Ash 0.2 g

Calcium 5 mg

Carbohydrate 79.5 g

Chlorine 16 mg

Cholesterol 1 mg

Copper 0.09 mg

Fat 1 g

Fatty saturated 1 g

Fiber 0.2 g

Fructose 40.9 g

Glicemyc Index 58 µg

Glucose 35.4 g

Iron 0.9 mg

KJ 1271 kJ

Kcal 304 kcal

Magnesium 5 mg

Manganese 0.03 mg

Omega 6 0.01 g

Phosphorus 16 mg

Potassium 46 mg

Protein 0.3 g

Salt 0.02 g

Sodium 7 mg

Sucrose 1.3 g

Sugar 78.5 g

Vitamin B1 (Thiamin) 0 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 1.4 mg

Vitamin E 0.02 mg

Vitamin K 0.2 µg

Water 17.1 g

Zinc 0.1 mg

Bee Honey

Almonds 2

kcal: 24

4 x Tablespoon

(1 g)

Protein 1.02g Fat 2.08g Carbohydrates 0.31g

Almonds 2

Nutrients

Alanine 0.85 g

Alpha Linolenic Acid 0.01 g

Arginine 2.46 g

Ash 2.9 g

Aspartic acid 2.31 g

Beta-Glucan 0.1 g

Beta-carotene 0.3 µg

Betaine 0.7 mg

Boron 0.8 mg

Calcium 270 mg

Carbohydrate 7.8 g

Chlorine 40 mg

Cholesterol 1 mg

Chromium 0 µg

Cobalt 0 µg

Copper 1.03 mg

Cysteine 0.25 g

Fat 52.1 g

Fatty acids 52.1 g

Fatty monounsaturated 31.4 g

Fatty polyunsaturated 11.4 g

Fatty saturated 4.1 g

Fatty trans 1 g

Fiber 13.3 g

Fiber insoluble 11.8 g

Fiber soluble 1.5 g

Fluoride 0 mg

Fructose 0.1 g

Glicemyc Index 1 µg

Glucose 0.17 g

Glutamic acid 5.3 g

Glutamine 4.65 g

Glycine 1.08 g

Histidine 0.56 g

Iodine 0.2 µg

Iron 3.3 mg

Isoleucine 0.81 g

KJ 2423 kJ

Kcal 579 kcal

Leucine 1.63 g

Linoleic Acid 11.3 g

Lutein + zeaxanthin 1.5 mg

Lysine 0.56 g

Magnesium 240 mg

Manganese 2.28 mg

Methionine 0.21 g

Molybdenum 0 µg

Natron 1.1 g

Nickel 0 mg

Oleic Acid 31.4 g

Omega 3 0.02 g

Omega 6 11.33 g

Oxalic acid 4.5 mg

Palmitic Acid 3.1 g

Phenylalanine 1.19 g

Phosphorus 510 mg

Phytosterols 120 mg

Potassium 705 mg

Proline 0.92 g

Protein 25.6 g

Salt 0 g

Selenium 2.2 µg

Serine 0.87 g

Silica 0.1 mg

Sodium 1 mg

Starch 0.7 g

Stearic Acid 0.7 g

Sucrose 6.01 g

Sugar 6.6 g

Sugar added 1 g

Threonine 0.64 g

Tocopherol beta 0.03 mg

Tocopherol gamma 0.68 mg

Total sugar alcohols 1 g

Tryptophan 0.26 g

Tyrosine 0.47 g

Valine 0.98 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.15 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.94 mg

Vitamin B3 (Niacin) 1.88 mg

Vitamin B4 (Choline) 52.1 mg

Vitamin B5 (Pantothenic acid) 0.48 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B7 (Biotin) 50 mg

Vitamin B9 (Folate) 55.9 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 25.63 mg

Vitamin K 740 µg

Water 3.3 g

Zinc 3.3 mg

Almonds 2

Chia seeds 2

kcal: 16

4 x Tablespoon

(1 g)

Protein 0.86g Fat 1.36g Carbohydrates 0.07g

Chia seeds 2

Nutrients

Alanine 0.86 g

Alcohol 1 g

Alpha Linolenic Acid 17.83 g

Arginine 1.65 g

Ash 4.5 g

Beta-sitosterol 0.15 mg

Betaine 0.5 mg

Boron 1.2 mg

Calcium 550 mg

Carbohydrate 1.8 g

Carotene Beta 0.01 mg

Chloride 24 mg

Chlorine 24 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Complete Protein 21.4 g

Copper 0.92 mg

Cysteine 0.31 g

Fat 34.1 g

Fatty monounsaturated 2.1 g

Fatty polyunsaturated 24.9 g

Fatty saturated 3.1 g

Fatty trans 0.14 g

Fiber 34.4 g

Fiber insoluble 28.6 g

Fiber soluble 5.8 g

Fluoride 0 mg

Glicemyc Index 1 µg

Glutamic acid 3.16 g

Glycine 0.75 g

Histidine 0.47 g

Inulin 0.1 g

Iodine 0 µg

Iron 6.5 mg

Isoleucine 0.86 g

KJ 2033 kJ

Kcal 486 kcal

Leucine 1.53 g

Linoleic Acid 5.84 g

Lutein + zeaxanthin 0.01 mg

Lysine 0.93 g

Magnesium 320 mg

Manganese 2.72 mg

Methionine 0.42 g

Molybdenum 0.03 µg

Natron 16 g

Nickel 0.01 mg

Nitrogen 3.4 g

Oleic Acid 2.1 g

Omega 3 17.83 g

Omega 6 5.84 g

Oxalic acid 0.03 mg

Phenylalanine 0.92 g

Phosphorus 650 mg

Phytosterols 0.2 mg

Potassium 407 mg

Proline 0.82 g

Protein 21.4 g

Protein Plant 21.4 g

Salt 0.05 g

Selenium 9.7 µg

Serine 0.87 g

Sodium 20 mg

Starch 0.1 g

Sugar 1.8 g

Sugar added 1 g

Sulfur 0.2 mg

Threonine 0.75 g

Total Carbohydrates 1.8 g

Total Fat 34.1 g

Total Protein 21.4 g

Total sugar alcohols 1 g

Tryptophan 0.44 g

Tyrosine 0.43 g

Valine 0.98 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.47 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 4.13 mg

Vitamin B4 (Choline) 78.7 mg

Vitamin B5 (Pantothenic acid) 0.34 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 70.7 µg

Vitamin C (Ascorbic acid) 1.6 mg

Vitamin D 1 µg

Vitamin E 0.5 mg

Vitamin K 640 µg

Water 6.1 g

Zinc 5.1 mg

Chia seeds 2

Coconut Flakes

kcal: 28

1 x Teaspoon

(4 g)

Protein 0.22g Fat 2.53g Carbohydrates 1.08g

Coconut Flakes

Nutrients

Acidity 0.2 g

Alcohol 1 g

Alpha Linolenic Acid 0.02 g

Ash 2.2 g

Beta-carotene 1 µg

Beta-sitosterol 15 mg

Betaine 0.5 mg

Boron 0.3 mg

Calcium 23 mg

Calories 660 kcal

Capric Acid 4.2 g

Caprylic Acid 4.5 g

Carbohydrate 27 g

Chloride 45 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Copper 0.55 mg

Energy 2760 kJ

Fat 63.2 g

Fatty monounsaturated 4.58 g

Fatty polyunsaturated 1.37 g

Fatty saturated 53.25 g

Fatty trans 0.01 g

Fiber 21.1 g

Fiber insoluble 17.2 g

Fiber soluble 3.9 g

Fluoride 0.01 mg

Fructose 0.3 g

Galactose 0.1 g

Glicemyc Index 45 µg

Glucose 0.3 g

Inulin 1 g

Iodine 0 µg

Iron 3.6 mg

KJ 2760 kJ

Kcal 660 kcal

Lactose 1 g

Lauric Acid 30.5 g

Lignin 1 g

Linoleic Acid 1.2 g

Lutein + zeaxanthin 10 mg

Magnesium 90 mg

Maltose 0.1 g

Manganese 1.8 mg

Molybdenum 0.02 µg

Myristic Acid 10.5 g

Nickel 0 mg

Oleic Acid 4.2 g

Omega 3 0.02 g

Omega 6 1.35 g

Oxalic acid 15 mg

Palmitic Acid 5.5 g

Phosphorus 160 mg

Phytosterols 25 mg

Potassium 660 mg

Protein 5.6 g

Salt 0.07 g

Saturated Fatty Acids 53.25 g

Selenium 8.1 µg

Sodium 28 mg

Starch 0.5 g

Stearic Acid 2.2 g

Sucrose 5.6 g

Sugar 6.23 g

Sugar added 1 g

Theobromine 1 mg

Total Carbohydrates 27 g

Total Fat 63.2 g

Total Protein 5.6 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.9 mg

Vitamin B4 (Choline) 11.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B7 (Biotin) 2.5 mg

Vitamin B9 (Folate) 13 µg

Vitamin C (Ascorbic acid) 1.8 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 1.26 mg

Vitamin K 0.2 µg

Water 3.3 g

Zinc 0.9 mg

Coconut Flakes

Dried Mint

kcal: 3.5

1 x Gram

(1 g)

Protein 0.12g Fat 0.04g Carbohydrates 0.66g

Dried Mint

Nutrients

Ash 9.1 g

Calcium 1488 mg

Carbohydrate 65.6 g

Cholesterol 1 mg

Copper 0.83 mg

Fat 4.3 g

Fatty monounsaturated 0.24 g

Fatty polyunsaturated 2.08 g

Fatty saturated 1.24 g

Fiber 28 g

Iron 17.15 mg

Kcal 285 kcal

Magnesium 429 mg

Manganese 6.9 mg

Omega 3 0.58 g

Omega 6 1.5 g

Phosphorus 233 mg

Potassium 1633 mg

Protein 12.1 g

Sodium 103 mg

Sugar 7.6 g

Vitamin A 4248 µg

Vitamin B1 (Thiamin) 0.17 mg

Vitamin B2 (Riboflavin) 0.52 mg

Vitamin B3 (Niacin) 1.71 mg

Vitamin B6 (Pyridoxine) 0.58 mg

Vitamin B9 (Folate) 178 µg

Vitamin C (Ascorbic acid) 31.8 mg

Vitamin E 16.2 mg

Vitamin K 568.8 µg

Water 7.9 g

Zinc 2.93 mg

Dried Mint

4201 kcal

Protein 8.76g

Fat 406.13g

Carbs 127.62g

Fiber 0g

Recipe preparation steps

Na suchej patelni podprażamy płatki migdałowe.Do miski wlewamy mleko kokosowe i dokładnie mieszamy trzepaczką. Dodajemy nasiona chia i energicznie mieszamy. Pudding nakładamy do pucharków, do połowy wysokości. Wkładamy do lodówki na około 5 godzin.Mango, obrane ze skóry, kroimy w kostkę i dodajemy do deseru. Deser dekorujemy płatkami migdałów, wiórkami kokosowymi, miodem. Przyozdabiamy listkami mięty. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	0.01 g	0.01 g
Alanine	0.06 g	0.03 g
Alcohol	0.08 g	0.04 g
Alpha Linolenic Acid	0.71 g	0.36 g
Arginine	0.17 g	0.09 g
Ash	6.08 g	3.04 g
Aspartic acid	0.09 g	0.05 g
Beta-Glucan	0 g	0 g
Beta-carotene	1792.05 µg	896.03 µg
Beta-sitosterol	0.61 mg	0.31 mg
Betaine	0.07 mg	0.04 mg
Boron	0.09 mg	0.05 mg
Calcium	84.4 mg	42.2 mg
Calories	26.4 kcal	13.2 kcal
Capric Acid	0.17 g	0.09 g
Caprylic Acid	0.18 g	0.09 g
Carbohydrate	127.62 g	63.81 g
Carotene Beta	0 mg	0 mg
Chloride	2.76 mg	1.38 mg
Chlorine	22.56 mg	11.28 mg
Cholesterol	383.93 mg	191.97 mg
Chromium	0 µg	0 µg
Cobalt	0 µg	0 µg
Complete Protein	0.86 g	0.43 g
Copper	0.51 mg	0.26 mg
Cysteine	0.02 g	0.01 g
Energy	110.4 kJ	55.2 kJ
Fat	406.13 g	203.07 g
Fatty acids	2.08 g	1.04 g
Fatty monounsaturated	182.31 g	91.16 g
Fatty polyunsaturated	46.53 g	23.27 g
Fatty saturated	160.5 g	80.25 g
Fatty trans	0.05 g	0.03 g
Fiber	11.71 g	5.85 g
Fiber insoluble	4.82 g	2.41 g
Fiber soluble	2.41 g	1.21 g
Fluoride	0 mg	0 mg
Fructose	40.91 g	20.46 g
Galactose	0 g	0 g
Glicemyc Index	59.88 µg	29.94 µg
Glucose	35.42 g	17.71 g
Glutamic acid	0.34 g	0.17 g
Glutamine	0.19 g	0.1 g
Glycine	0.07 g	0.04 g
Histidine	0.04 g	0.02 g
Inulin	0.04 g	0.02 g
Iodine	0.01 µg	0.01 µg
Iron	2.16 mg	1.08 mg
Isoleucine	0.06 g	0.03 g
Lactose	0.04 g	0.02 g
Lauric Acid	1.22 g	0.61 g
Leucine	0.13 g	0.07 g
Lignin	0.04 g	0.02 g
Linoleic Acid	0.73 g	0.37 g
Lutein + zeaxanthin	64.86 mg	32.43 mg
Lysine	0.06 g	0.03 g
Magnesium	63.29 mg	31.65 mg
Maltose	0 g	0 g
Manganese	0.45 mg	0.23 mg
Methionine	0.03 g	0.02 g
Molybdenum	0 µg	0 µg
Myristic Acid	0.42 g	0.21 g
Natron	0.68 g	0.34 g
Nickel	0 mg	0 mg
Nitrogen	0.14 g	0.07 g
Oleic Acid	1.51 g	0.76 g
Omega 3	4.75 g	2.38 g
Omega 6	41.7 g	20.85 g
Oxalic acid	0.78 mg	0.39 mg
Palmitic Acid	0.34 g	0.17 g
Phenylalanine	0.09 g	0.05 g
Phosphorus	110.33 mg	55.17 mg
Phytosterols	5.81 mg	2.91 mg
Potassium	603.61 mg	301.81 mg
Proline	0.07 g	0.04 g
Protein	8.76 g	4.38 g
Protein Plant	0.86 g	0.43 g
Salt	4.02 g	2.01 g
Saturated Fatty Acids	2.13 g	1.07 g
Selenium	2.48 µg	1.24 µg
Serine	0.06 g	0.03 g
Silica	0 mg	0 mg
Sodium	16.79 mg	8.4 mg
Starch	0.05 g	0.03 g
Stearic Acid	0.12 g	0.06 g
Sucrose	1.76 g	0.88 g
Sugar	122.36 g	61.18 g
Sugar added	0.12 g	0.06 g
Sulfur	0.01 mg	0.01 mg
Theobromine	0.04 mg	0.02 mg
Threonine	0.06 g	0.03 g
Tocopherol beta	0 mg	0 mg
Tocopherol gamma	0.03 mg	0.02 mg
Total Carbohydrates	1.15 g	0.58 g
Total Fat	3.89 g	1.94 g
Total Protein	1.08 g	0.54 g
Total sugar alcohols	0.12 g	0.06 g
Tryptophan	0.03 g	0.02 g
Tyrosine	0.04 g	0.02 g
Valine	0.08 g	0.04 g
Vitamin A	193.8 µg	96.9 µg
Vitamin B1 (Thiamin)	0.11 mg	0.06 mg
Vitamin B12 (Cobalamin)	0.48 µg	0.24 µg
Vitamin B2 (Riboflavin)	0.21 mg	0.11 mg
Vitamin B3 (Niacin)	2.19 mg	1.1 mg
Vitamin B4 (Choline)	5.69 mg	2.85 mg
Vitamin B5 (Pantothenic acid)	0.04 mg	0.02 mg
Vitamin B6 (Pyridoxine)	0.33 mg	0.17 mg
Vitamin B7 (Biotin)	2.11 mg	1.06 mg
Vitamin B9 (Folate)	48.57 µg	24.29 µg
Vitamin C (Ascorbic acid)	103.81 mg	51.91 mg
Vitamin D	0.12 µg	0.06 µg
Vitamin D3	0.04 µg	0.02 µg
Vitamin E	13.4 mg	6.7 mg
Vitamin K	93.66 µg	46.83 µg
Water	252.28 g	126.14 g
Zinc	0.75 mg	0.38 mg