Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
60 | g | Vital Pea Protein Powder | $2.70 | |||
0 | g | glucose syrup | $0.00 | |||
0.1 | g | Iodized Salt | $0.00 | Hain | ||
0 | g | White chia seeds | $0.00 | |||
0 | g | Seeds, chia seeds, dried | $0.00 | |||
0 | g | Brussels sprouts, raw | $0.00 | |||
70 | g | Egg, whole, raw, fresh | $0.00 | |||
0 | g | Orange juice, raw | $0.00 | |||
0 | g | Cranberry juice, unsweetened | $0.00 | |||
0 | g | Lemon juice, raw | $0.00 | |||
0 | g | Oil, coconut | $0.00 | |||
0 | g | Broccoli, raw | $0.00 | |||
0 | g | Pineapple juice, canned, unsweetened, with added ascorbic acid | $0.00 | |||
0 | g | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | $0.00 | |||
250 | ml | Water | $0.00 | |||
0 | g | sodium hydrogen carbonate | $0.00 | |||
250 | ml | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | $0.63 | |||
0 | g | Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES | $0.00 | |||
0 | g | Seaweed, spirulina, dried | $0.00 | |||
50 | g | Rice flour, white | $0.00 | |||
0 | g | Sorghum flour | $0.00 | |||
50 | g | Corn flour, masa, unenriched, white | $0.00 | |||
0 | g | Almond Flour | $0.00 | Amazon | ||
0 | g | Seaweed, spirulina, dried | $0.00 | |||
0 | pill | cenovis Mega B tablets | $0.00 | |||
1 | pill | centrum for men | $0.50 | |||
1 | pill | 1 | capsule | Molybdenum and vit k | $0.05 | |
15 | g | benefiber | $1.50 | |||
Amounts for: Total Daily Cost: | $5.37 | Add Ingredients to Amazon Cart |
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.