Es Teler
Desserts • Indonesia
About Es Teler
Mixed fruit iced dessert with coconut milk and syrup
How to Make Es Teler (Traditional & Healthy Version)
Es Teler is a beloved Indonesian dessert, cherished for its vibrant mix of tropical fruits and refreshing coconut milk base. Originating from Java, Es Teler is a classic treat enjoyed across Indonesia, particularly during warm weather or festive gatherings. This dessert combines fresh jackfruit, avocado, coconut, and nata de coco, making it both visually appealing and satisfying to the palate. Es Teler offers a harmonious balance of creamy, sweet, and fruity flavors, perfectly representing Indonesia’s rich culinary heritage. As a traditional Indonesian dessert, Es Teler is often served at family events, celebrations, and street food stalls. Its popularity stems from its cooling properties and natural sweetness, making it a wonderful dessert choice after a spicy meal. The ingredients are locally sourced and reflect Indonesia’s tropical abundance. This healthy adaptation uses minimal sugar and fresh fruits, making it suitable for calorie-conscious eaters and those seeking a lighter, vegetarian option. Whether you’re looking for an authentic taste of Indonesia or a nutritious dessert, Es Teler delivers both culture and health in every spoonful.
Ingredients(for 1 large bowl per serving)
- 1 cup Young coconut meat (Kelapa muda, thinly sliced)
- 1 medium Avocado (Potong dadu (cubed))
- 1 cup Jackfruit (Nangka, thinly sliced)
- 1/2 cup Nata de coco (Jelly cubes)
- 2 tbsp Pandan syrup (Homemade or store-bought)
- 1 cup Coconut milk (Reduced-fat, unsweetened)
- 2 tbsp Condensed milk (Low-sugar or vegan alternative) - optional
- 1 cup Ice cubes (Crushed)
- 1 tbsp Chia seeds (Optional for extra fiber) - optional
- 1 small Banana (Sliced thin) - optional
Instructions
- 1
Prepare the fruits: Slice young coconut meat, jackfruit, avocado, and banana (if using). Set aside.
5 minutes
Use ripe, fresh fruits for best flavor and nutrition.
- 2
Arrange the prepared fruits and nata de coco in serving bowls.
3 minutes
Layer fruits for an attractive presentation.
- 3
Mix coconut milk and pandan syrup in a pitcher. Add condensed milk if a sweeter flavor is desired.
3 minutes
Use low-sugar or vegan condensed milk to reduce calories.
- 4
Pour the coconut milk mixture over the fruits in the bowls.
2 minutes
Ensure all fruit is fully immersed for even flavor.
Why This Dish is Healthy
This healthy Es Teler recipe maximizes natural sweetness from fruit and reduces added sugars, making it a guilt-free dessert. The blend of fresh produce offers essential nutrients without excess calories or fat. Using plant-based ingredients and optional vegan substitutes, this dessert is adaptable for various dietary needs. It’s a refreshing treat that hydrates, energizes, and satisfies sweet cravings while supporting overall wellness.
Es Teler is packed with vitamins, minerals, and antioxidants from fresh tropical fruits like avocado, jackfruit, and coconut. Avocado provides healthy fats and fiber, jackfruit is rich in vitamin C, and coconut supplies potassium and hydration. Nata de coco adds a chewy texture with minimal calories. By using reduced-fat coconut milk and minimal sweetener, this version is lower in calories and sugar, making it suitable for calorie tracking and balanced diets. Chia seeds give extra fiber and omega-3 fatty acids, supporting digestive health.
Pro Tips
- 💡Tip 1: Use freshly cracked young coconut for authentic flavor.
- 💡Tip 2: Adjust sweetness based on fruit ripeness.
- 💡Tip 3: Serve immediately after adding ice for best texture and taste.
Storage & Serving
Store Es Teler covered in the refrigerator for up to 24 hours. Add ice just before serving. Do not freeze, as the texture of the fruits and coconut milk will change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
| Protein | 3.0 g |
| Carbohydrates | 38.0 g |
| Total Fat | 5.0 g |
| Fiber | 3.0 g |
