soy dairy gluten free - feb 2016

Last updated December 1, 2017 Copy
AmountVolumeIngredient$ / daySource
60gVital Pea Protein Powder$2.70
0gglucose syrup$0.00
0.1gIodized Salt$0.00Hain
0gWhite chia seeds$0.00
0gSeeds, chia seeds, dried$0.00
0gBrussels sprouts, raw$0.00
70gEgg, whole, raw, fresh$0.00
0gOrange juice, raw$0.00
0gCranberry juice, unsweetened$0.00
0gLemon juice, raw$0.00
0gOil, coconut$0.00
0gBroccoli, raw$0.00
0gPineapple juice, canned, unsweetened, with added ascorbic acid$0.00
0gNuts, coconut milk, canned (liquid expressed from grated meat and water)$0.00
250mlWater$0.00
0gsodium hydrogen carbonate$0.00
250mlMilk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D$0.63
0gCereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES$0.00
0gSeaweed, spirulina, dried$0.00
50gRice flour, white$0.00
0gSorghum flour$0.00
50gCorn flour, masa, unenriched, white$0.00
0gAlmond Flour$0.00Amazon
0gSeaweed, spirulina, dried$0.00
0pillcenovis Mega B tablets$0.00
1pillcentrum for men$0.50
1pill1capsuleMolybdenum and vit k$0.05
15gbenefiber$1.50
Amounts for:
Total Daily Cost:
$5.37Add Ingredients
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Soy free, Lactose free, Gluten free

You can make this into a pretty edible super shake. According to this site on losing vitamins and minerals through baking, basically nothing will be lost by baking the shake into a brownie type thing.

http://www.dummies.com/how-to/content/preserving-nutrients-when-cooking-foods.html

The way you lose most vitamins and minerals is cooking things where vitamins and minerals soak up into the water/fat that will then be thrown away. When you're baking biscuit/brownie type things there isn't any fat/water that is discarded. And baking it until it is slightly golden instead of brown keeps molecular integrity for more of the food to a greater degree, holding more vitamins.

It seems like there is never 100% loss of any vitamins/minerals in any cooking method, and if you're starting with a complete food and then cook it, it's a whole lot of worry about nothing.

note: everything online says RDI for iron is 20mg so I'll change it to that. otherwise I'm using the USA gov nutrient profile. One extra note, Sunshine: approx half an hour a day in winter and a few minutes in the summer will give you 100% of your vitamin D. There is no need to consume your vitamin D unless you live on pluto... or you're a vampire.

Nutrition Facts

Amount Per Day
49% Carb, 35% Protein, 16% Fat
Calories808
% Daily Values*
78%
Total Carbohydrate103g
20%
Dietary Fiber 6g
35%
Protein73g
18%
Total Fat15g
Saturated Fat5g
Monounsaturated Fat4g
Polyunsaturated Fat2g
8%
Omega-3 Fatty Acids0.13g
13%
Omega-6 Fatty Acids2g
Cholesterol270mg
* Percent Daily Values are based on "knifey_DIY's U.S. government DRI, jan 2016". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: knifey_DIY's U.S. government DRI, jan 2016Change

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