Chilean Keto Butter Noats v0.0.2 PrivateKetogenic

Last updated October 6, 2020 Copy
AmountIngredientCLP / daySource
75gButter, saltedCLP555.00Lider
20gOil, coconutCLP284.00Lider
21gSeeds, flaxseedCLP0.00La Nuez, La Ligua
8gCocoa, dry powder, unsweetenedCLP65.60Lider
1gSalt, tableCLP1.68Lider
118.5mlWater, tap, drinkingCLP0.00Tap
150gEgg, whole, raw, freshCLP600.00Local
30gNuts, coconut meat, rawCLP0.00La Nuez, La Ligua
12gSeeds, pumpkin and squash seed kernels, driedCLP0.00La Nuez, La Ligua
5gSuplalim Sport, Creatine MonohydrateCLP135.33Farmacias del Doctor Simi
0.5gVitamin C with Stevia, Dulzura NaturalCLP29.92Pronamed
0.024gVitamin D3, Dulzura NaturalCLP14.35Cambiatunutricion.cl
30gNuts, almondsCLP330.00La Nuez, La Ligua
16gNuts, walnuts, englishCLP120.00Local
2pillUltra Pure, UP Omega 3CLP388.50Cambiatunutricion.cl
1pillB-Complex, Sunvit LifeCLP73.00Pronamed
0.5pillGNC, Vitamin K 100 mcgCLP158.29Farmacias Ahumada
0.5pillGNC, Magnesium, 250mgCLP44.42Farmacias Ahumada
0.5pillZinc Oxide, 15 mg, NutrapharmCLP21.00Farmazon
Amounts for:
Total Daily Cost:
CLP2821.09Add Ingredients
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Preparation

  1. Mix everything up to and including the water in a pot and heat until the butter has melted
  2. Add eggs and swirl the pot to mix the egg whites while at the same time keeping the yolks intact (runny yolks provide more choline)
  3. Mix the rest of the nuts, seeds, creatine and vitamin C in a bowl, then pour the mix from the pot on top. Slurp the yolks, then stir the rest
    • 3 tbsps grated coconut
    • 1 tbsp pumpkin seeds
    • 6 walnut halves
    • 36 almonds
  4. Take the supplements, postponing the magnesium or zinc for an hour or two, so they do not compete with other nutrients. (I alternate zinc, magnesium and vitamin K2 between days instead of having to break them in half.)

Notes

  • Ignore the red Carbohydrates because this tool does not take fiber into account for net carbs
  • Ignore the red Omega-3 Fatty Acids because most of those are ALA from flax seed and not taken up fully

Changelog

0.0.2 - 2020-10-06

Added

  • Almonds for added minerals and vitamin E (although I can't go too high because that'll blow out omega 6)
  • Prices and links for supplements
  • Changelog

Changed

  • More cocoa powder, for the taste (and maybe some added iron)
  • Fewer walnuts, to accommodate the added carbs and omega 6 from almonds
  • Adjusted amounts (grated coconut, pumpkin seeds) to match heaping tablespoons with my spork, for when I no longer have scales

0.0.1 - 2020-10-05

Added

  • Started with my Cronometer recipe

Nutrition Facts

Amount Per Day
7% Carb, 10% Protein, 83% Fat
Calories1528
% Daily Values*
Total Carbohydrate27g
42%
Dietary Fiber 17g
30%
Protein38g
74%
Total Fat148g
Saturated Fat74g
Monounsaturated Fat38g
Polyunsaturated Fat27g
259%
Omega-3 Fatty Acids8g
613%
Omega-6 Fatty Acids18g
Cholesterol729mg
* Percent Daily Values are based on "Keto (~4/21/75, 2,400 kcal) with Optimal Micros". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Keto (~4/21/75, 2,400 kcal) with Optimal MicrosChange

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