|Amount||Ingredient||AUD / day||Source|
|200||g||Cereals, oats, regular and quick, not fortified, dry||AUD0.60|
|56||g||Whey Protein Concentrate||AUD1.90||Bulk Nutrients|
|180||g||Egg, whole, cooked, hard-boiled||AUD1.44|
|64||g||Peanut butter, reduced sodium||AUD0.80|
|600||g||Milk, low sodium, fluid||AUD0.60|
|27||g||Oil, olive, salad or cooking||AUD0.26|
|350||g||Potatoes, boiled, cooked without skin, flesh, without salt||AUD0.63||Coles|
|350||g||Sweet potato, raw, unprepared||AUD0.67||Coles|
Total Daily Cost:
|AUD8.43||Add Ingredients |
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Chop up ingredients and blend them in a big bowl.
Line a baking tray with baking paper and pour mixture into tray.
Put in oven on medium for about 30 minutes, you'll need to experiment to find the right texture you like.
Leave on a cooling rack for 20 mins for it to cool down and dry out a bit.
Cut into squares and put in the fridge.
Should last in the fridge for about 5 days.
Eat straight out of the fridge or microwave for 1 minute if you like them warm.
Benefits of NutriSquares
Uses whole foods
Easy to cook
Ingredients can be bought from your local supermarket
Minimal cooking time to preserve nutrients.
Release Notes for NutriSquares v1.0.1 :
Reduced cost by removing baby spinach and switching to a cheaper protein powder.
Some of the items didn't have complete values for certain nutrients so researched those nutrients and found the correct values for the items in the list. Needed to find values for iodine, chromium and Molybdenum. Nutrient values are more complete now.
Not really concerned about not meeting the values for Vitamin D as you get vitamin D from the Sun, if you are concerned then eat a can of Salmon or Tuna or take a cod liver supplement.
Not concerned about not enough Sodium in the recipe as I am sure I get too much salt in my diet already.
Also not concerned about having too much Vitamin A in the recipe as it is from vegetable sources and the body can process it fine :