| Amount | Volume | Ingredient | ยฃ / day | Source | ||
|---|---|---|---|---|---|---|
| 312.5 | g | 1¼ | cups | ๐ | Water, tap, drinking | ยฃ0.00 | |
| 330 | g | 1¼ | cups | โฅ๐ ๐๐ผ ๐ โ๏ธ | | Milk, goat's {!! check values !!} | ยฃ0.54 | Tesco (St Helen's Farm) |
| 6.06 | g | fat | Goat's butter (1.5g salt/100g) | ยฃ0.05 | Tesco (St Helen's Farm) | ||
| 17 | g | 8 | piece | Cacao butter | ยฃ0.25 | Amazon (Real Food Source) |
| 40 | g | 0.57 | scoop | protein | Pea Protein Isolate | ยฃ0.22 | Amazon (BULK POWDERS) |
| 40 | g | 0.57 | scoop | protein | Brown rice protein | ยฃ0.45 | eBay (myprotein_outlet) |
| 0 | g | โฅ๐ ๐ฑ๐ ๐๐ | Hemp protein | ยฃ0.00 | Amazon (Golden Peanut) ๐ | ||
| 0 | g | โฅ๐ธ ๐ฑ๐๐พ๐ ๐ | Oats, porridge, milled [Mn, Mo] | ยฃ0.00 | Tesco (organic) ๐ | ||
| 10 | g | 1 | tbsp | ยต, carbs | Maca, white, gelatinised | ยฃ0.25 | eBay (Pink Sun) |
| 0 | g | 3 | tbsp | ๐ฑ๐ โ๏ธ๐๐ | Chia seeds, milled [leucine] | ยฃ0.00 | Amazon (Funktional Foods) ๐ |
| 9.375 | g | 1½ | tbsp | ๐ฑ ๐ | Allspice, ground | ยฃ0.00 | |
| 2.5 | g | ½ | tbsp | insulin | Cinnamon, saigon {!! update values from default cinnamon !!} | ยฃ0.02 | (Kirkland) |
| 0 | g | flavour | Spices, pumpkin pie spice (4 tsp cinnamon, 2 tsp ginger, 1 tsp cloves, 1/2 tsp nutmeg) | ยฃ0.00 | |||
| 14 | g | 2 | tbsp | Cocoa powder {!! update values from packet !!} | ยฃ0.18 | Amazon (Buy Whole Foods Online Ltd.) |
| 2 | g | 1 | tsp | ๐ฑ๐ ๐ | Stevia leaf powder | ยฃ0.07 | eBay (finesseorganic) |
| 20 | g | Blackstrap Molasses, organic | ยฃ0.08 | Amazon (Meridian Foods) [CHEAPER FROM MATTER] | ||
| 105 | g | 3 | tbsp | ๐ฑโ โ๏ธ๐ | Almond butter (Tbsp-measure trumps "g") [Mg?] | ยฃ1.26 | Amazon (MyProteinยฎ) |
| 30 | g | ¼ | cup | ฯ-3, MUFAs, protein, fibre | Almonds, activated, chopped | ยฃ0.00 | Real Food Source |
| 6 | g | Ginger root, raw, grated | ยฃ0.00 | Local shop | ||
| 0 | g | โฅ๐ ๐ฑ ๐ ๐๐โ๏ธ | 100% dark chocolate [Mg] | ยฃ0.00 | |||
| 8.5 | g | 1 | tbsp | fat, protein | Hemp seeds, hulled | ยฃ0.11 | Amazon (RealFoodSource) |
| 9 | g | 1 | tbsp | Sesame seed, toasted | ยฃ0.06 | Amazon |
| 1.8 | g | ½ | tsp | Celtic Sea Salt {!! Check price !!} | ยฃ0.01 | Amazon (Le Paludier) |
| 0 | g | โโโโโโโโโโโโโ | ยฃ0.00 | |||
| 3 | g | 1½ | tsp | Mesquite, raw, powder | ยฃ0.09 | Amazon (The Raw Food World) |
| 0 | g | texture | Guar gum | ยฃ0.00 | Amazon (SPECIAL INGREDIENTS) | ||
| 2 | portion | Eggs | ยฃ0.60 | Tesco | ||
| 35 | g | 1 | tbsp | Nuts, chestnuts, european, roasted | ยฃ0.00 | Merchant Gourmet |
| 38 | g | carbs, fibre | Cannellini beans | ยฃ0.21 | Tesco | ||
| 35 | g | carbs, ยต-n's | Sweet potato, boiled, mashed | ยฃ0.04 | Tesco (loose) | ||
Amounts for: Total Daily Cost: | ยฃ4.48 | Add Ingredients to Amazon Cart | ||||
NEXT STEPS
- make Mike's recipe, then gradually tweak towards my initial recipe
Recipe Notes
These spoil easily, so eat or freeze them within 1โ2 days of making.
Log
- Sun 3 Sep 2017
- The 1st attempt at the cookies yielded a batch that was fairly dry & stodgy;
- The level of spice was good, and the ginger pieces are delish;
- Could've been sweeter, so I doubled the stevia leaf powder from 1g โ> 2g, and the molasses from 10g โ> 20g;
- I think that my zeal to make the recipe nutritionally complete is unfounded; when tracking nutrient-intake, it's not necessary to have every thing balanced in & of itself.
Inspiration Recipes
Mike Mahler's Vanilla Almond Protein Cookies
Ingredients
- 64g worth of protein powder
- 3 Tbsp almond butter
- 3 Tbsp milled chia
- 1 Tbsp maca
- 1/4 cup nuts
- 2 Tbsp allspice OR pumpkin pie spice
- 1 tsp stevia liquid
- 1.5 cups water
Method
- Mix everything in a bowl with a spoon until a thick paste forms;
- Pre-heat oven to 220หC;
- Place mixture on cookie sheets;
- Bake for 15 minutes.