Agrovittles: Banana Bread Bars v1.0 [Full Spectrum] (my new fav!) Weight LossBakedTasty!NaturalSolid

by tojomo
Last updated March 11, 2017 Copy
AmountIngredient$ / daySource
5gSpinach (powdered)$0.42north bay trading
50gMilk, dry, nonfat, instant, without added vitamin A and vitamin D$0.77nuts.com
30gWheat, KAMUT khorasan, uncooked$0.26nuts.com
65gPeanuts (raw/ground)$0.72nuts.com
30gNuts, almonds$0.66nuts.com
15gSeeds, chia seeds, dried$0.26nuts.com
3portionIodized Salt (in mg)$0.01walmart
3portionEgg, whole$0.25ALDI
80gBananas, freeze dried$2.75north bay trading
25gRaspberries, freeze dried$2.53north bay trading
25gBlackberries, freeze dried$1.93north bay trading
Amounts for:
Total Daily Cost:
$10.56Add Ingredients
to Amazon Cart

Method

*Note: These instructions should be the same for all my bars.

  • Preheat oven to 350.
  • Mix powdered ingredients (such as flour, spices and/or oatmeal).
  • Chop up dried fruits and nuts, if any, and mix with flour mixture to keep from sticking.
  • Mix eggs and syrup in separate bowl.
  • Mix liquid and dry ingredients. (I do this in a kitchen aid stand mixer. I put the wet ingredients in first to prevent sticking and then the dry ingredients on top. I then mix for as little time as possible to get the dry ingredients coated in the mixture)
  • Put mixture into baking dish (line with parchment for easy clean up) about a granola bar thickness.
  • Bake for 22 min or till tops of bars slightly golden. (this may need a longer cooking time if the dish you use is smaller than mine)

Reasons and Goals

*see recipe "Agrovittles: Electric Green Energy Bars" for my theories on 'full spectrum'

Notes on Nutrients and Calculations

*see recipe "Agrovittles: Electric Green Energy Bars" for my reasons for using the nutrient profiles that I do. Certain nutrients with RDI values are left out for various reasons, one of which is the USDA not testing foods for those ingredients.

ToDo List

  1. Measure water (currently using a splash. Possibly a 1/4 cup. Maybe less.)

Ongoing Notes

v0.1:

v1.0: Incremented version to indicate that this recipe has been tried and is ready for prime time. No changes to ingredients but after trying this one, I decided it tastes like banana bread. Name changed to reflect this.

Nutrition Facts

Amount Per Day
41% Carb, 19% Protein, 40% Fat
Calories1514
% Daily Values*
127%
Total Carbohydrate165g
124%
Dietary Fiber 47g
135%
Protein75g
Total Fat72g
Saturated Fat12g
Monounsaturated Fat32g
Polyunsaturated Fat21g
207%
Omega-3 Fatty Acids3g
103%
Omega-6 Fatty Acids18g
Cholesterol569mg
* Percent Daily Values are based on "U.S. DRI *1500 +/-100 Calories *Removed nutrients that are untested for *Removed Vitamin D". 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
Spinach (powdered)
5
gPowdernorth bay trading85
$7.20
$0.42
17142.31.79
2
Milk, dry, nonfat, instant, without added vitamin A and vitamin D
50
gPowdernuts.com454
$6.99
$0.77
917926.117.55
3
Wheat, KAMUT khorasan, uncooked
30
gPowdernuts.com454
$4.00
$0.26
1510121.24.36
4
Peanuts (raw/ground)
65
gPowdernuts.com454
$5.00
$0.72
736910.516.77
5
Nuts, almonds
30
gPowdernuts.com454
$10.00
$0.66
151746.56.34
6
Seeds, chia seeds, dried
15
gPowdernuts.com454
$7.99
$0.26
30736.32.48
7
Iodized Salt (in mg)
3
portionPowderwalmart737
$1.96
$0.01
24600.00.00
8
Egg, whole
3
portionPowderALDI12
$1.00
$0.25
42331.718.87
9
Bananas, freeze dried
80
gPowdernorth bay trading1361
$46.74
$2.75
1719249.32.35
10
Raspberries, freeze dried
25
gPowdernorth bay trading454
$45.95
$2.53
189321.42.16
11
Blackberries, freeze dried
25
gPowdernorth bay trading454
$34.95
$1.93
188719.42.80
Total
$171.78
$10.56
1514164.675.47
Target
1400130.056.00
% Reached
108%127%135%
Safe Maximum
16000.00.00
% Max Reached
95%N/AN/A
Nutrient Profile: U.S. DRI *1500 +/-100 Calories *Removed nutrients that are untested for *Removed Vitamin DChange
MacroTargetRecipeMax%
Calories (kcal)140015141600108%
Carbohydrates (g)130164.6127%
Protein (g)5675.47135%
Total Fat (g)071.62
Saturated Fat (g)011.62
Monounsaturated Fat (g)032.25
Polyunsaturated Fat (g)021.18
Omega-3 Fatty Acids (g)1.63.31207%
Omega-6 Fatty Acids (g)1717.58103%
Total Fiber (g)3847.1124%
Soluble Fiber (g)00.6
Insoluble Fiber (g)06.3
Cholesterol (mg)0568.5
VitaminsTargetRecipeMax%
Vitamin A (IU)3000728910000243%
Vitamin B6 (mg)1.31.8100136%
Vitamin B12 (ug)2.43.7153%
Vitamin C (mg)901292000143%
Vitamin D (IU)034000
Vitamin E (IU)20201000102%
Vitamin K (ug)120358298%
Thiamin (mg)1.21.259105%
Riboflavin (mg)1.32.548196%
Niacin (mg)1616.9735106%
Folate (ug)4005201000130%
Pantothenic Acid (mg)57.195144%
Biotin (ug)086
Choline (mg)550654.5293500119%
MineralsTargetRecipeMax%
Calcium (g)11.112.5111%
Chloride (g)003.6
Chromium (ug)00
Copper (mg)0.92.12810236%
Iodine (ug)0931100
Iron (mg)813.072845163%
Magnesium (mg)420570.4136%
Manganese (mg)2.36.84111297%
Molybdenum (ug)002000
Phosphorus (g)0.71.5524222%
Potassium (g)3.53.621103%
Selenium (ug)55102400186%
Sodium (g)1.51.6942.3113%
Sulfur (g)02.57
Zinc (mg)1111.113240101%

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