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
- 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)
- 1 cup Ice cubes (Crushed)
- 1 tbsp Chia seeds (Optional for extra fiber)
- 1 small Banana (Sliced thin)
Step-by-step instructions
Step 1 · Prepare the fruits: Slice young coconut meat
Prepare the fruits: Slice young coconut meat, jackfruit, avocado, and banana (if using). Set aside.
Step 2 · Arrange the prepared fruits and nata de coco in serving bowls
Arrange the prepared fruits and nata de coco in serving bowls.
Step 3 · Mix coconut milk and pandan syrup in a pitcher
Mix coconut milk and pandan syrup in a pitcher. Add condensed milk if a sweeter flavor is desired.
Step 4 · Pour the coconut milk mixture over the fruits in the bowls
Pour the coconut milk mixture over the fruits in the bowls.
Step 5 · Add crushed ice to each bowl to chill the dessert
Add crushed ice to each bowl to chill the dessert.
Step 6 · Sprinkle chia seeds on top for added fiber and nutrients
Sprinkle chia seeds on top for added fiber and nutrients.
Step 7 · Garnish with extra fruit slices or a drizzle of pandan syrup
Garnish with extra fruit slices or a drizzle of pandan syrup. Serve immediately.
Why this recipe 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.
A note on tradition
Es Teler is a signature Indonesian dessert originating from Java, often featured during Ramadan, Independence Day, and local festivals. It is a staple at family gatherings and street food stalls, symbolizing Indonesia's tropical abundance and hospitality. Traditionally, Es Teler is enjoyed to cool down after meals or during hot afternoons, and its recipe has been passed down through generations.