Urban ambrosia 1.75.jls

Last updated October 9, 2014 Copy
AmountIngredient$ / daySource
0.5pillWalgreens One Daily Women's Multivitamin$0.03Walgreens
0.5pillSuper B-Complex Vitamin$0.03Walgreens
24gLecithin Granules$0.79Amazon
15gHulled Hemp Seed$0.52local
60gChia seeds$0.87local
240gPre-cooked Masa (Masa Precocida)$0.33local
30gOat Flour/Powder$0.15local
31gAlmond meal$0.46local
6gPsyllium Seed Husk Fiber$0.08Amazon
10gLite Salt Mixture$0.12local
80gRaw Protein (vanilla)$3.89Whole Foods
50gAgave Nectar$0.45local
28gCanola Oil$0.06local
Amounts for:
Total Daily Cost:
$7.80Add Ingredients
to Amazon Cart

Note: Recipe produces ~2500 calories. This is about 1.25 the daily requirements. Should probably reduce quantity consumed per day. (Somehow?)

1 DAY

Pills:
1/2 women's multivitamin
1/2 B vitamin

Dry ingredients:
3 Tbsp lecithin granules
2 Tbsp hemp seeds
1/4 cup + 2 Tbsp chia seeds
2 cups masa powder
1/4 cup oat flour
1/3 cup almond flour
2 tsp psyllium husk fiber
1 3/4 tsp lite salt
1/2 cup + 2 Tbsp protein powder
Total daily volume: ~4 cups

Wet ingredients:
8 cups water
3 Tbsp + 1 tsp agave nectar
2 Tbsp canola oil

Grind up the multivitamin, the B vitamin, the hemp seeds, and the lecithin granules. Add this mixture and everything else to a large (3L or bigger) tupperware-like container. Mix thoroughly with an immersion blender. Cover and put in the fridge. The taste improves dramatically when it’s been in the fridge for 8+ hours, so make it the night before. Shake vigorously before serving, and swish it around between sips because some masa will always settle at the bottom.

8 DAYS

Pills:
4 women's multivitamin
4 B vitamins

Dry ingredients:
16 cups masa powder
2 cups oat flour
1.5 cups lecithin granules
2 2/3 cups almond flour
1/3 cup psyllium husk fiber
4 Tbsp + 2 tsp lite salt
3 cups chia seeds
1 cup hemp seeds
5 cups protein powder
Total volume: ~32 cups

Prepare as above, but don't mix in the wet ingredients. Store dry ingredients pre-prepared. When making daily amounts, measure out 4 cups of the dry mixture, add a day's worth of wet ingredients, and finish recipe as above.

Nutrition Facts

Amount Per Day
47% Carb, 18% Protein, 35% Fat
Calories2478
% Daily Values*
134%
Total Carbohydrate286g
260%
Dietary Fiber 65g
101%
Protein108g
201%
Total Fat95g
Saturated Fat11g
Monounsaturated Fat30g
Polyunsaturated Fat36g
Omega-3 Fatty Acids2g
Omega-6 Fatty Acids15g
Cholesterol0mg
Calcium
108%
Vitamin A
621%
Chloride
239%
Vitamin B6
246%
Chromium
240%
Vitamin B12
438%
Copper
214%
Vitamin C
140%
Iodine
286%
Vitamin D
315%
Iron
113%
Vitamin E
160%
Magnesium
228%
Vitamin K
92%
Manganese
227%
Thiamin
4687%
Molybdenum
133%
Riboflavin
1027%
Phosphorus
220%
Niacin
136%
Potassium
89%
Folate
122%
Selenium
99%
Pantothenic Acid
142%
Sodium
145%
Biotin
100%
Sulfur
48%
Choline
176%
Zinc
194%
 
* Percent Daily Values are based on "jemperly's US DRI, female 19-30 modified for 50-25-25, 1826cal". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Walgreens One Daily Women's Multivitamin
0.5
pillPillWalgreens100
$6.79
$0.03
20000.00.00
2
Super B-Complex Vitamin
0.5
pillPillWalgreens60
$3.99
$0.03
12000.00.00
3
Lecithin Granules
24
gPowderAmazon453
$14.99
$0.79
191760.00.00
4
Hulled Hemp Seed
15
gPowderlocal340
$11.79
$0.52
23871.05.50
5
Chia seeds
60
gPowderlocal454
$6.59
$0.87
829225.49.93
6
Pre-cooked Masa (Masa Precocida)
240
gPowderlocal2200
$2.98
$0.33
9876183.122.32
7
Oat Flour/Powder
30
gPowderlocal623
$3.18
$0.15
2113217.84.41
8
Almond meal
31
gPowderlocal453
$6.69
$0.46
151802.96.79
9
Psyllium Seed Husk Fiber
6
gPowderAmazon680
$9.61
$0.08
113235.30.00
10
Lite Salt Mixture
10
gPowderlocal311
$3.80
$0.12
3100.00.00
11
Raw Protein (vanilla)
80
gPowderWhole Foods631
$30.69
$3.89
831313.959.13
12
Agave Nectar
50
gPastelocal666
$5.96
$0.45
1315236.20.00
13
Canola Oil
28
gLiquidlocal1278
$2.82
$0.06
462480.00.00
Total
$109.88
$7.80
2478285.6108.08
Target
1704213.0107.00
% Reached
145%134%101%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: jemperly's US DRI, female 19-30 modified for 50-25-25, 1826calChange
MacroTargetRecipeMax%
Calories (kcal)17042478145%
Carbohydrates (g)213285.6134%
Protein (g)107108.08101%
Total Fat (g)4794.62201%
Saturated Fat (g)010.76
Monounsaturated Fat (g)030.34
Polyunsaturated Fat (g)035.68
Omega-3 Fatty Acids (g)01.79
Omega-6 Fatty Acids (g)015.14
Total Fiber (g)2564.9260%
Soluble Fiber (g)00.9
Insoluble Fiber (g)01.1
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)700434810000621%
Vitamin B6 (mg)1.33.2100246%
Vitamin B12 (ug)2.410.5438%
Vitamin C (mg)751052000140%
Vitamin D (IU)60018914000315%
Vitamin E (IU)30481000160%
Vitamin K (ug)908392%
Thiamin (mg)1.151.5574687%
Riboflavin (mg)1.111.2991027%
Niacin (mg)1419.09735136%
Folate (ug)4004891000122%
Pantothenic Acid (mg)57.083142%
Biotin (ug)3030100%
Choline (mg)425749.6663500176%
MineralsTargetRecipeMax%
Calcium (g)11.082.5108%
Chloride (g)2.35.53.6239%
Chromium (ug)2560240%
Copper (mg)0.91.92410214%
Iodine (ug)1504291100286%
Iron (mg)1820.36345113%
Magnesium (mg)310707.8228%
Manganese (mg)1.84.08211227%
Molybdenum (ug)45602000133%
Phosphorus (g)0.71.544220%
Potassium (g)4.74.16689%
Selenium (ug)555540099%
Sodium (g)1.52.1722.3145%
Sulfur (g)20.9648%
Zinc (mg)815.49140194%

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