| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 67 | g | Kale, fresh | $0.45 | Nations |
| 7 | ml | Flora Flaxseed Oil | $0.17 | Fortinos |
| 55 | g | Salba Chia Seeds | $2.75 | Fortinos |
| 40 | g | Precision Whey Isolate Unflavoured | $2.78 | Fortinos |
| 57 | g | Honey, raw | $2.28 | Honey lady |
| 160 | g | Peanut paste, dry roasted, unsalted | $2.00 | Bulk |
| 15 | g | Coconut Oil | $0.19 | Swanson |
| 67 | g | Sunflower Seeds | $0.56 | Fortinos |
| 20 | g | Coconut sugar | $0.00 | |
| 20 | g | Cocoa Nibs | $2.00 | Fortinos |
Amounts for: Total Daily Cost: | $13.17 | Add Ingredients to Amazon Cart | ||
Double batch good for 2 to 2.5 days' worth of meals:
Peanuts, dry roasted unsalted blanched, 320g Coconut oil, 2 tbsp Flax seed oil, 1 tbsp Green kale, chopped, ~2 cups Sunflower seeds, dry roasted unsalted, 1 cup Raw cocoa nibs, 1/3 cup (40 g) Chia seeds, 2/3 cups Honey, raw, 1/3 cup Whey protein isolate, 80g Coconut sugar (to taste)
Drizzle flax seed oil over chopped kale and roast in toaster oven. Grease a deep rectangular baking dish with some coconut oil. Mix peanuts with remainder coconut oil and blend in blender until just wet (substitute natural peanut butter without additives if you don't want to blend, and mix in as much coconut oil as seems necessary for consistency). Put in saucepan on lowest heat to sustain melty consistency. With a spatula, fold in sunflower seeds, cocoa nibs, chia seeds, honey, and protein powder. Mix well. Remove roasted kale from toaster oven and fold in. Push down into dish until surface is smooth and even. Put in fridge for 1-2 hours to set. Remove from fridge, cut into 14-16 bars. Dip / push bars into coconut sugar. Keep refrigerated to maintain consistency.
1 meal = ~2 bars.
Nutritional profile: https://www.completefoods.co/diy/recipes/toxicity-power-bars
Note this is not exactly all the nutrition a person needs in a day. Notably, it is lacking in Vitamins A, B12, and D. It contains no iodine, but is low in sodium, so you could probably add a teaspoon of iodized table salt to the recipe to meet that target. Eat a banana or two for a bit more potassium and carbohydrates.
If you're concerned about the amount of fat vs carbohydrates (I'm not), replace some of the sunflower seeds with oats.
If you're not a kale fan, omit it - it doesn't impact the nutritional profile that much.
