Name: Holm Soylent 1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 1500ml Kranvatten, Göteborg; 300g Havremjöl; 115g Sojaproteinisolat; 70g Majsmjöl, polenta; 35g Rapsolja; 20g Maltodextrin; 3g Salt med jod; 2g Dikaliumfosfat; 1g Multivitamin - pulver; 0.5g Kolinbitartrat

Amount		Ingredient	kr / day	Source
1500	ml	Kranvatten, Göteborg	kr0.00	Kranen
300	g	Havremjöl	kr7.74	Myprotein
115	g	Sojaproteinisolat	kr14.21	Myprotein
70	g	Majsmjöl, polenta	kr1.01	Coop/Willys
35	g	Rapsolja	kr0.55	Willys
20	g	Maltodextrin	kr0.98	Myprotein
3	g	Salt med jod	kr0.02	ICA
2	g	Dikaliumfosfat	kr1.83	Myprotein
1	g	Multivitamin - pulver	kr0.94	Myprotein
0.5	g	Kolinbitartrat	kr0.24	Myprotein
Amounts for: Total Daily Cost:			kr27.55	Add Ingredients to Amazon Cart

Version av Silverkrubb av jonmogard

Den smakade inte alls bra, tyckte inte att majsmjölet gjorde sig bra utan lade sig som klumpar i botten. Kanske om en använde sig av originalreceptets masa harina, men jag hittade inte det i min matbutik. Gjorde en sats av denna och skapade därefter Holm Soylent 1.1 eftersom 1.0 knappt gick ner.

Nutrition Facts

Amount Per Day

48% Carb, 26% Protein, 26% Fat

Calories2215

% Daily Values*

94%

Total Carbohydrate260g

494%

Dietary Fiber 138g

104%

Protein143g

103%

Total Fat63g

Saturated Fat7g

Monounsaturated Fat33g

Polyunsaturated Fat21g

241%

Omega-3 Fatty Acids4g

108%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 97%	•	Vitamin A 100%
Chloride 102%	•	Vitamin B6 1581%
Chromium 286%	•	Vitamin B12 > 5000%
Copper 327%	•	Vitamin C 200%
Iodine 100%	•	Vitamin D 250%
Iron 336%	•	Vitamin E 117%
Magnesium 180%	•	Vitamin K 112%
Manganese 210%	•	Thiamin 2246%
Molybdenum 1333%	•	Riboflavin 1888%
Phosphorus 434%	•	Niacin 170%
Potassium 110%	•	Folate 175%
Selenium 262%	•	Pantothenic Acid 512%
Sodium 146%	•	Biotin 500%
Sulfur 136%	•	Choline 158%
Zinc 224%

* Percent Daily Values are based on "SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 calories". 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	Kranvatten, Göteborg	1500	ml	Liquid	Kranen	1000	kr0.00	kr0.00	1	0	0.0	0.00
2	Havremjöl	300	g	Powder	Myprotein	5000	kr129.00	kr7.74	17	1152	186.0	33.00
3	Sojaproteinisolat	115	g	Powder	Myprotein	2500	kr309.00	kr14.21	22	436	1.1	104.65
4	Majsmjöl, polenta	70	g	Powder	Coop/Willys	1000	kr14.50	kr1.01	14	242	53.5	5.25
5	Rapsolja	35	g	Liquid	Willys	2000	kr31.50	kr0.55	57	309	0.0	0.00
6	Maltodextrin	20	g	Powder	Myprotein	1000	kr49.00	kr0.98	50	76	18.8	0.00
7	Salt med jod	3	g	Powder	ICA	1000	kr8.20	kr0.02	333	0	0.0	0.00
8	Dikaliumfosfat	2	g	Powder	Myprotein	250	kr229.00	kr1.83	125	0	0.0	0.00
9	Multivitamin - pulver	1	g	Powder	Myprotein	200	kr189.00	kr0.94	200	0	0.0	0.00
10	Kolinbitartrat	0.5	g	Powder	Myprotein	100	kr49.00	kr0.24	200	0	0.0	0.00
	Total						kr1008.20	kr27.55		2215	259.5	142.90
	Target									2200	275.0	138.00
	% Reached									101%	94%	104%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2200	2215	101%
Carbohydrates (g)	275	259.5	94%
Protein (g)	138	142.9	104%
Total Fat (g)	61	62.59	103%
Saturated Fat (g)	0	7.15
Monounsaturated Fat (g)	0	32.74
Polyunsaturated Fat (g)	0	20.96
Omega-3 Fatty Acids (g)	1.6	3.86	241%
Omega-6 Fatty Acids (g)	16.5	17.82	108%
Total Fiber (g)	28	138.4	494%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3000	10000	100%
Vitamin B6 (mg)	1.6	25.3	100	1581%
Vitamin B12 (ug)	2	100		> 5000%
Vitamin C (mg)	75	150	2000	200%
Vitamin D (IU)	400	1000	4000	250%
Vitamin E (IU)	20	23	1000	117%
Vitamin K (ug)	120	135		112%
Thiamin (mg)	1.3	29.2		2246%
Riboflavin (mg)	1.6	30.2		1888%
Niacin (mg)	19	32.3	60	170%
Folate (ug)	400	699	1000	175%
Pantothenic Acid (mg)	5	25.6		512%
Biotin (ug)	30	150		500%
Choline (mg)	550	870.42	3500	158%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.9	0.88	2.5	97%
Chloride (g)	2.3	2.352	3.6	102%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	2.943	10	327%
Iodine (ug)	150	150	1100	100%
Iron (mg)	12	40.29	45	336%
Magnesium (mg)	350	629.1		180%
Manganese (mg)	2.3	4.825	11	210%
Molybdenum (ug)	45	600	2000	1333%
Phosphorus (g)	0.6	2.606	4	434%
Potassium (g)	3.5	3.851		110%
Selenium (ug)	60	157	400	262%
Sodium (g)	1.5	2.183	2.3	146%
Sulfur (g)	2	2.72		136%
Zinc (mg)	11	24.6015	40	224%

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Parent Recipes:	Author	Last Updated	Created
Copy of Matpulver 1.0	karlperemil	6 Oct '14	6 Oct '14
Guldkrubb 2600 kcal	jonmogard	14 Jan '15	18 Nov '14
Silverkrubb (Vegan, Soja) 2200 kcal	jonmogard	14 Jan '15	19 Apr '17
This recipe	simonholm	19 Apr '17	19 Apr '17
Recipes based on this one:
Holm Soylent 2.0.1	simonholm	21 Sep '17	21 Sep '17
Holm Soylent 2.0	simonholm	31 May '17	30 May '17

Holm Soylent 1.0

Nutrition Facts

Nutrient Profile: SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 caloriesChange

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Nutrient Profile: SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 calories Change