Dirkosmoothie - Plain Private

Last updated August 31, 2018 Copy
AmountIngredient$ / daySource
1pillKirkland Signature Daily Multivitamin$0.03Amazon
1.6gIodized Salt$0.01Amazon
1.5gPotassium chloride$0.02Amazon
1gCholine bitartrate$0.01Amazon
0.04gVitamin D powder$0.00Amazon
34gSugars, granulated$0.03Local
65gNow Foods WHEY PROTEIN$1.09Amazon
56gSoybean Oil$0.13Local
168gBananas, raw$0.28Local
800gMilk, whole, 3.25% milkfat, with added vitamin D$0.72Local
90gFlaxseeds$0.43Amazon
Amounts for:
Total Daily Cost:
$2.75Add Ingredients
to Amazon Cart

This is an attempt to balance flavor, adequate protein and micro-nutrient intake, cost, and diabetic suitability.

This is the 'plain' flavor, which is used as the template to create other flavors off of.

The recipe relies heavily on local availability of bulk good, like milk, to lower costs.

The flax meal can be manipulated to produce the textural experience you'd like. If you want a thicker smoothie, add the flax when you make it and allow it to sit mixed in liquid, in the fridge, for a few hours. For a thinner smoothie, add the flax just before serving.

Flax is available via Amazon, but is likely to be much, much cheaper purchased in bulk from a local supplier. The same applies for salt, and may apply for whey protein.

The multivitamin can be crushed and added directly to the smoothie without negatively affecting flavor.

The cost of bananas has been estimated at 55 cents, then adjusted upward by 36% to account for peel waste. The amount used in the plain recipe is about 1.5x the average banana. It's perfectly acceptable to refrigerate or freeze the bananas to preserve them.

The body produces sulfur itself out of complete proteins. This recipe provides almost entirely complete proteins, and more of them than the usual US RDA, so it should provide adequate sulfur.

Buuut I'm just some idiot on the internet, and you probably shouldn't take my nutrition advice seriously. Research it yourself!

Nutrition Facts

Amount Per Day
27% Carb, 20% Protein, 53% Fat
Calories2000
% Daily Values*
Total Carbohydrate137g
102%
Dietary Fiber 29g
84%
Protein101g
Total Fat122g
Saturated Fat24g
Monounsaturated Fat19g
Polyunsaturated Fat34g
1316%
Omega-3 Fatty Acids21g
195%
Omega-6 Fatty Acids33g
Cholesterol80mg
* Percent Daily Values are based on "My own half assed goals". 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
Kirkland Signature Daily Multivitamin
1
pillPillAmazon500
$17.16
$0.03
50000.00.00
2
Iodized Salt
1.6
gPowderAmazon2948
$13.75
$0.01
184300.00.00
3
Potassium chloride
1.5
gPowderAmazon1000
$15.16
$0.02
66700.00.00
4
Choline bitartrate
1
gPowderAmazon500
$4.99
$0.01
50000.00.00
5
Vitamin D powder
0.04
gPowderAmazon100
$11.96
$0.00
250000.00.00
6
Sugars, granulated
34
gPowderLocal11340
$8.78
$0.03
33413234.00.00
7
Now Foods WHEY PROTEIN
65
gPowderAmazon2268
$37.97
$1.09
352550.058.04
8
Soybean Oil
56
gLiquidLocal871
$1.98
$0.13
164950.00.00
9
Bananas, raw
168
gPowderLocal454
$0.75
$0.28
315038.41.83
10
Milk, whole, 3.25% milkfat, with added vitamin D
800
gLiquidLocal3904
$3.50
$0.72
548838.425.20
11
Flaxseeds
90
gPowderAmazon2722
$13.06
$0.43
3048126.116.20
Total
$129.06
$2.75
2000136.9101.27
Target
20000.0120.00
% Reached
100%84%
Safe Maximum
00.0220.00
% Max Reached
N/A46%
Nutrient Profile: My own half assed goalsChange
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)0136.9
Protein (g)120101.2722084%
Total Fat (g)0121.52
Saturated Fat (g)024.07
Monounsaturated Fat (g)019.32
Polyunsaturated Fat (g)033.99
Omega-3 Fatty Acids (g)1.621.061316%
Omega-6 Fatty Acids (g)1733.14195%
Total Fiber (g)2828.7102%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)080
VitaminsTargetRecipeMax%
Vitamin A (IU)3000490410000163%
Vitamin B6 (mg)1.33.4100258%
Vitamin B12 (ug)2.49.6400%
Vitamin C (mg)901052000117%
Vitamin D (IU)1000610400061%
Vitamin E (IU)20381000190%
Vitamin K (ug)120135113%
Thiamin (mg)1.23.36280%
Riboflavin (mg)1.33.361259%
Niacin (mg)1624.61935154%
Folate (ug)4006521000163%
Pantothenic Acid (mg)514.445289%
Biotin (ug)3030100%
Choline (mg)550611.6943500111%
MineralsTargetRecipeMax%
Calcium (g)11.342.5134%
Chloride (g)4.76.2748133%
Chromium (ug)3535100%
Copper (mg)0.92.31310257%
Iodine (ug)1505571100371%
Iron (mg)823.823845298%
Magnesium (mg)420578.2770138%
Manganese (mg)2.35.03711219%
Molybdenum (ug)45452000100%
Phosphorus (g)0.71.3964199%
Potassium (g)3.53.552101%
Selenium (ug)55109400199%
Sodium (g)3.74.0296109%
Sulfur (g)00.84
Zinc (mg)1118.085440164%

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