Real Food Oat & Apricot Bar

by jde
Last updated November 6, 2014 Copy
AmountIngredient$ / daySource
15gLecithin$0.46Coles/Woolworths
150gRolled Oats$0.26Coles/Woolworths
50gWheat germ, crude$0.22Woolworths
50gCocoa, dry powder, unsweetened$0.59Woolworths
1gIodised Salt$0.00Woolworths
70gPeanut butter, chunk style, without salt$0.56Woolworths
180gApricots, dried, sulfured, uncooked$1.54Woolworths
170gDates, medjool$0.73Woolworths
100gWater, tap, drinking$0.00
Amounts for:
Total Daily Cost:
$4.36Add Ingredients
to Amazon Cart

**Edited 6/11# Made some changes to the recipe and ingredients so it's cheaper and was also able to reduce the Omega-6 Levels.

Not a 100% meal replacement but I plan to use this as a breakfast or lunch replacement. All ingredients available at your local supermarket.

If you want to boost the protein you may need some WPI or equivalent.

Manganese levels are high but it's mainly from the oats and not a supplement so I'm not worried. Omega-6 Fatty Acids is high but it's under for the U.S. government DRI profile so it can't be that bad for you.


Recipe

Blend the dates and apricots for a while until they start to form a ball and stick together then set aside.

Blend the nuts and oats if you prefer a finer texture and then combine all the ingredients.

Kneed into a dough with a mixer or by hand, add small amounts of extra water if it needs it and then flatten out and put in to the fridge. It should also keep at room temperature.

Nutrition Facts

Amount Per Day
66% Carb, 11% Protein, 23% Fat
Calories2290
% Daily Values*
104%
Total Carbohydrate417g
171%
Dietary Fiber 69g
57%
Protein68g
102%
Total Fat67g
Saturated Fat12g
Monounsaturated Fat19g
Polyunsaturated Fat13g
75%
Omega-3 Fatty Acids0.57g
1066%
Omega-6 Fatty Acids16g
Cholesterol0mg
* Percent Daily Values are based on "Rob's newest recommendation". 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
Lecithin
15
gPowderColes/Woolworths800
$24.40
$0.46
531103.51.00
2
Rolled Oats
150
gPowderColes/Woolworths900
$1.57
$0.26
6569103.719.63
3
Wheat germ, crude
50
gPowderWoolworths500
$2.18
$0.22
1018025.911.57
4
Cocoa, dry powder, unsweetened
50
gPowderWoolworths375
$4.39
$0.59
811428.99.80
5
Iodised Salt
1
gPowderWoolworths750
$3.17
$0.00
75000.00.00
6
Peanut butter, chunk style, without salt
70
gPowderWoolworths500
$3.99
$0.56
741215.116.84
7
Apricots, dried, sulfured, uncooked
180
gPowderWoolworths500
$4.29
$1.54
3434112.86.10
8
Dates, medjool
170
gPowderWoolworths500
$2.14
$0.73
3471127.43.08
9
Water, tap, drinking
100
gPowder0$0.00$0.00000.00.00
Total
$46.13
$4.36
2290417.468.03
Target
2500400.0120.00
% Reached
92%104%57%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Rob's newest recommendationChange
MacroTargetRecipeMax%
Calories (kcal)2500229092%
Carbohydrates (g)400417.4104%
Protein (g)12068.0357%
Total Fat (g)6566.56102%
Saturated Fat (g)12.02
Monounsaturated Fat (g)19.29
Polyunsaturated Fat (g)13.11
Omega-3 Fatty Acids (g)0.750.57375%
Omega-6 Fatty Acids (g)1.515.99171066%
Total Fiber (g)4068.5171%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00300
VitaminsTargetRecipeMax%
Vitamin A (IU)5000674110000135%
Vitamin B6 (mg)21.910093%
Vitamin B12 (ug)600%
Vitamin C (mg)60220003%
Vitamin D (IU)400040000%
Vitamin E (IU)3025150083%
Vitamin K (ug)80199248%
Thiamin (mg)1.51.907127%
Riboflavin (mg)1.70.86851%
Niacin (mg)2023.1535116%
Folate (ug)400312100078%
Pantothenic Acid (mg)106.00260%
Biotin (ug)30000%
Choline (mg)550601.3163500109%
MineralsTargetRecipeMax%
Calcium (g)10.422.542%
Chloride (g)3.43.43101%
Chromium (ug)12006000%
Copper (mg)24.49510225%
Iodine (ug)1502541100170%
Iron (mg)1825.004345139%
Magnesium (mg)400838.8210%
Manganese (mg)216.12611806%
Molybdenum (ug)75020000%
Phosphorus (g)12.3094231%
Potassium (g)3.55.7876165%
Selenium (ug)70100400143%
Sodium (g)2.42.2832.495%
Sulfur (g)21.1959%
Zinc (mg)1518.333440122%

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