| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 33 | g | Now Foods, Pea Protein, Unflavored | $0.70 | iHerb |
| 50 | g | Meyenberg Goat Milk, Non Fat, Powdered | $1.88 | iHerb |
| 40 | g | Powdered Whole Egg | $2.41 | iHerb |
| 25 | g | Twinlab, Genuine Brewer's Yeast | $0.51 | iHerb |
| 250 | g | Banana | $0.00 | Local |
| 9 | g | Rice Bran | $0.10 | iHerb |
| 25 | g | Toasted Wheat Germ | $0.39 | iHerb |
| 60 | g | Lentils, Cooked | $0.37 | iHerb |
| 40 | g | Garbanzo Beans, Cooked | $0.31 | iHerb |
| 50 | g | Raw Kale (Dehydrated to 20% weight) | $0.91 | iHerb |
| 20 | ml | Blackstrap Molasses | $0.16 | iHerb |
| 19 | g | Flaxseed Meal | $0.13 | iHerb |
| 10 | g | Soy Lecithin | $0.28 | iHerb |
| 13 | ml | Wheat Germ Oil | $0.24 | iHerb |
| 0.7 | g | Table Salt | $0.00 | Local |
Amounts for: Total Daily Cost: | $8.38 | Add Ingredients to Amazon Cart | ||
Work in progress.
I have not made this yet. I'm expecting a very thick paste/bar that can be frozen. Probably needs work on taste and will have to experiment with spices.
Comments and critiques welcome!
Goals
- No multivitamin
- "Real" unfortified foods *
- Lacto-ovo vegetarian- sorry vegan friends.
- Limited soy
- iHerb sourced- Amazon doesn't deliver to my country
* (Yeah it's sort of cheating with the pea-protein and really cheating with the Goat Milk for Vitamin D)
Notes
- Goat Milk
Hard to find complete nutrition information, especially for non-fat. Taking some liberty using information for fresh milk, converting it to powder measurements and removing the fat.
- Kale
Taking liberty again by using fresh kale nutrition information even though I intend to use freeze-dried. The weight listed is for fresh. So where it says 50g you would only use 10g of powder. The container size has been adjusted so that the cost calculator still works. Borrowed somewhat from the SimpleCheapVeganNoSoy recipe by rpn.
- Sulfur
Many references say kale has sulfur, but can't pin down an exact amount.
- Vitamin D
Getting some from the fortified goat milk, but will probably still need to add a supplement.