Ambrosia

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Ambrosia
120 min.
8
260kcal

Suggestions

Ingredients

  • medium coconut or 
  • tablespoons cream sherry 
  • large navel oranges 
  • pinch sea salt 
  • tablespoons sugar 

Equipment

  • bowl
  • oven
  • knife
  • baking pan
  • peeler
  • box grater

Directions

  1. Preheat oven to 400°F with rack in middle.
  2. Pierce softest eye of coconut with a small screwdriver, then drain liquid and discard.
  3. Bake coconut in a shallow baking pan until it cracks, about 20 minutes. When cool, wrap in a towel and break shell with a hammer. Pry flesh from shell with screwdriver and peel off brown membrane with a vegetable peeler. Rinse coconut flesh. Coarsely grate coconut on large holes of a box grater using light pressure in long strokes to produce long, feathery flakes.
  4. Cut peel and pith from oranges with a sharp paring knife. Working over a large bowl, cut segments free from membranes, letting them drop into bowl; squeeze juice from membranes into bowl.
  5. Gently toss oranges with coconut, sugar, salt, and Sherry. Chill, covered, at least 1 hour.

Nutrition Facts

Calories260kcal
Protein4.24%
Fat54.88%
Carbs40.88%

Properties

Glycemic Index
11.89
Glycemic Load
2.42
Inflammation Score
-6
Nutrition Score
12.717826246891%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
30.64mg
Naringenin
9.96mg
Luteolin
0.98mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:260.43kcal
13.02%
Fat:16.84g
25.91%
Saturated Fat:14.76g
92.27%
Carbohydrates:28.23g
9.41%
Net Carbohydrates:20.69g
7.52%
Sugar:18.04g
20.04%
Cholesterol:0mg
0%
Sodium:16.48mg
0.72%
Alcohol:0.58g
100%
Alcohol %:0.37%
100%
Protein:2.93g
5.86%
Vitamin C:84.38mg
102.28%
Manganese:0.79mg
39.58%
Fiber:7.55g
30.18%
Folate:60.56µg
15.14%
Copper:0.27mg
13.55%
Potassium:413.12mg
11.8%
Phosphorus:89.29mg
8.93%
Vitamin B1:0.13mg
8.55%
Magnesium:31.84mg
7.96%
Iron:1.4mg
7.8%
Selenium:5.04µg
7.19%
Vitamin B6:0.14mg
7.01%
Vitamin A:345.8IU
6.92%
Calcium:67.69mg
6.77%
Vitamin B5:0.52mg
5.17%
Vitamin B2:0.08mg
4.87%
Zinc:0.66mg
4.43%
Vitamin B3:0.87mg
4.35%
Vitamin E:0.33mg
2.19%
Source:Epicurious