NutriSquares v1.0.1 PrivateBakedTasty!

Last updated June 4, 2017 Copy
AmountIngredientAUD / daySource
200gCereals, oats, regular and quick, not fortified, dryAUD0.60
56gWhey Protein ConcentrateAUD1.90Bulk Nutrients
236gBananas, rawAUD0.92
180gEgg, whole, cooked, hard-boiledAUD1.44
64gPeanut butter, reduced sodiumAUD0.80
600gMilk, low sodium, fluidAUD0.60
27gOil, olive, salad or cookingAUD0.26
100gBroccoli, rawAUD0.30Coles
350gPotatoes, boiled, cooked without skin, flesh, without saltAUD0.63Coles
5gFlaxseed OilAUD0.12Coles
100gCarrots, rawAUD0.19Coles
350gSweet potato, raw, unpreparedAUD0.67Coles
Amounts for:
Total Daily Cost:
AUD8.43Add Ingredients
to Amazon Cart

NutriSquares Recipe

  1. Chop up ingredients and blend them in a big bowl.

  2. Line a baking tray with baking paper and pour mixture into tray.

  3. Put in oven on medium for about 30 minutes, you'll need to experiment to find the right texture you like.

  4. Leave on a cooling rack for 20 mins for it to cool down and dry out a bit.

  5. Cut into squares and put in the fridge.

  6. Should last in the fridge for about 5 days.

  7. Eat straight out of the fridge or microwave for 1 minute if you like them warm.

Benefits of NutriSquares

  • Uses whole foods

  • Nutritious

  • Cheap

  • Easy to cook

  • Vegetarian

  • Gluten Free

  • Quantised Food

  • 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 :

Nutrition Facts

Amount Per Day
48% Carb, 19% Protein, 33% Fat
% Daily Values*
Total Carbohydrate389g
Dietary Fiber 53g
Total Fat120g
Saturated Fat31g
Monounsaturated Fat53g
Polyunsaturated Fat24g
Omega-3 Fatty Acids4g
Omega-6 Fatty Acids20g
* Percent Daily Values are based on "alexlaverty's Australian Government RDIs (Male 19-30)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: alexlaverty's Australian Government RDIs (Male 19-30)Change

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