Name: Happy-Belly Mix - Beta
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 99g Gluten Free Oat flour; 11/4 cups Rice Flour; 1/2 tsp Choline Bitartrate; 1 tbsp Psyllium Husk Powder; 1/2 tsp Iodized Salt; 1 capsule VegVit Multivitamin; 100g Maltodextrin; 78g Almond Flour; 40g Super Pea Protein Isolate; 35g Organic Rice protein powder; 3.3g Potassium chloride; 16g Coconut Flour; 16ml Oil, flaxseed, cold pressed; 1/8 tsp Xanthan Gum; 1pill Vitashine Vegan Vitamin D3

Amount		Volume		Ingredient	£ / day	Source
99	g			Gluten Free Oat flour	£0.24	Glebe Farm
75	g	1¼	cups	Rice Flour	£0.15	Healthy Supplies
1.17	g	½	tsp	Choline Bitartrate	£0.04	Amazon
2	g	1	tbsp	Psyllium Husk Powder	£0.03	Amazon
2.84	g	½	tsp	Iodized Salt	£0.03	Amazon
1	g	1	capsule	VegVit Multivitamin	£0.10	VegVit
100	g			Maltodextrin	£0.38	Bulk Powders
78	g			Almond Flour	£0.43	Amazon
40	g			Super Pea Protein Isolate	£0.30
35	g			Organic Rice protein powder	£0.25
3.3	g			Potassium chloride	£0.10	Amazon
16	g			Coconut Flour	£0.11	BuyWholeFoodsOnline
16	ml			Oil, flaxseed, cold pressed	£0.29	Amazon
0.5	g	⅛	tsp	Xanthan Gum	£0.02	Amazon
1	pill			Vitashine Vegan Vitamin D3	£0.11
Amounts for: Total Daily Cost:					£2.58	Add Ingredients to Amazon Cart

A mix designed to be friendly to the IBS digestive tract.

Opted for GF oats as I tolerate them, but not in the high levels (180g +) listed in other recipes. Coconut & almond flours are both pretty widely recognised as digestion friendly.

Combined Rice & Pea protein to give a complete amino acid blend.

I add different flavours/sweeteners when preparing one meal.

Nutrition Facts

Amount Per Day

50% Carb, 19% Protein, 31% Fat

Calories2014

% Daily Values*

103%

Total Carbohydrate257g

100%

Dietary Fiber 28g

116%

Protein98g

107%

Total Fat70g

Saturated Fat6g

Monounsaturated Fat6g

Polyunsaturated Fat14g

393%

Omega-3 Fatty Acids9g

848%

Omega-6 Fatty Acids6g

Cholesterol0mg

Calcium 50%	•	Vitamin A 47%
Chloride 142%	•	Vitamin B6 1002%
Chromium 114%	•	Vitamin B12 417%
Copper 257%	•	Vitamin C 102%
Iodine 189%	•	Vitamin D 450%
Iron 432%	•	Vitamin E 216%
Magnesium 108%	•	Vitamin K 66%
Manganese 377%	•	Thiamin 1120%
Molybdenum 111%	•	Riboflavin 1032%
Phosphorus 155%	•	Niacin 163%
Potassium 103%	•	Folate 118%
Selenium 185%	•	Pantothenic Acid 324%
Sodium 112%	•	Biotin 167%
Sulfur 131%	•	Choline 101%
Zinc 147%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". 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	Gluten Free Oat flour	99	g	Powder	Glebe Farm	25000	£60.00	£0.24	253	400	65.0	14.51
2	Rice Flour	75	g	Powder	Healthy Supplies	500	£0.99	£0.15	7	275	60.1	4.46
3	Choline Bitartrate	1.17	g	Powder	Amazon	100	£3.75	£0.04	85	0	0.0	0.00
4	Psyllium Husk Powder	2	g	Powder	Amazon	500	£6.81	£0.03	250	8	1.8	0.00
5	Iodized Salt	2.84	g	Powder	Amazon	737	£6.75	£0.03	260	0	0.0	0.00
6	VegVit Multivitamin	1	g	Powder	VegVit	90	£8.66	£0.10	90	0	0.0	0.00
7	Maltodextrin	100	g	Powder	Bulk Powders	1000	£3.79	£0.38	10	396	99.0	0.00
8	Almond Flour	78	g	Powder	Amazon	10000	£55.00	£0.43	128	449	17.2	16.38
9	Super Pea Protein Isolate	40	g	Powder		5000	£37.49	£0.30	125	158	1.2	33.94
10	Organic Rice protein powder	35	g	Powder		5000	£36.27	£0.25	143	128	3.5	26.83
11	Potassium chloride	3.3	g	Powder	Amazon	227	£6.81	£0.10	69	0	0.0	0.00
12	Coconut Flour	16	g	Powder	BuyWholeFoodsOnline	5000	£35.66	£0.11	313	59	9.1	2.29
13	Oil, flaxseed, cold pressed	16	ml	Powder	Amazon	500	£9.17	£0.29	31	141	0.0	0.02
14	Xanthan Gum	0.5	g	Powder	Amazon	454	£15.95	£0.02	908	2	0.4	0.00
15	Vitashine Vegan Vitamin D3	1	pill	Powder		60	£6.65	£0.11	60	0	0.0	0.00
	Total						£293.75	£2.58		2014	257.3	98.43
	Target									2000	250.0	85.00
	% Reached									101%	103%	116%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2014		101%
Carbohydrates (g)	250	257.3		103%
Protein (g)	85	98.43		116%
Total Fat (g)	65	69.6		107%
Saturated Fat (g)	0	5.6
Monounsaturated Fat (g)	0	6.12
Polyunsaturated Fat (g)	2.89	14.44	22.22	500%
Omega-3 Fatty Acids (g)	2.22	8.73		393%
Omega-6 Fatty Acids (g)	0.67	5.68		848%
Total Fiber (g)	28	28.1		100%
Soluble Fiber (g)	0	7.7
Insoluble Fiber (g)	0	6.3
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1401	10000	47%
Vitamin B6 (mg)	1.3	13	100	1002%
Vitamin B12 (ug)	2.4	10		417%
Vitamin C (mg)	90	91	2000	102%
Vitamin D (IU)	600	2700	4000	450%
Vitamin E (IU)	20	43	1000	216%
Vitamin K (ug)	120	80		66%
Thiamin (mg)	1.2	13.445		1120%
Riboflavin (mg)	1.3	13.419		1032%
Niacin (mg)	16	26.054	35	163%
Folate (ug)	400	474	1000	118%
Pantothenic Acid (mg)	5	16.203		324%
Biotin (ug)	30	50		167%
Choline (mg)	550	557.621	3500	101%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.5	2.5	50%
Chloride (g)	2.3	3.275	3.6	142%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	2.31	10	257%
Iodine (ug)	150	283	1100	189%
Iron (mg)	8	34.5293	45	432%
Magnesium (mg)	420	454.7		108%
Manganese (mg)	2.3	8.673	11	377%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	1.085	4	155%
Potassium (g)	2.7	2.777		103%
Selenium (ug)	55	102	400	185%
Sodium (g)	1.5	1.686	2.3	112%
Sulfur (g)	2	2.63		131%
Zinc (mg)	11	16.1972	40	147%

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Parent Recipes:	Author	Last Updated	Created
Happy Belly Mix	Waltster	24 Mar '15	24 Mar '15
This recipe	Waltster	24 Mar '15	24 Mar '15

Happy-Belly Mix - Beta Vegan

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

No reviews yet - why not add the first one?

Happy-Belly Mix - Beta Vegan

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

No reviews yet - why not add the first one?

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