Name: jean's augmented oatmeal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 120g Cereals, oats, regular and quick, not fortified, dry; 60g Shredded Wheat (HEB brand--other probably similar); 120g Masa Harina; 50g Trader Joe's Unflavored Soy Protein; 20g Flaxseed; 36g Chia Seeds; 0ml Oil, canola; 3pill Omega-3 fatty acids EPA & DHA (central Market HEB); 0.5pill Equate One Daily Women's Health; 3g Potassium Citrate; 3.4g Iodized Salt; 1g Choline bitartrate; 0ml Extra Virgin Olive Oil; 1portion Thorne Research Vitamin D/K2; 0g Lemon juice, canned or bottled; 0.1g vitamin c

Amount		Ingredient	$ / day	Source
120	g	Cereals, oats, regular and quick, not fortified, dry	$0.25	HEB groceries (or Walmart same price)
60	g	Shredded Wheat (HEB brand--other probably similar)	$0.26	grocery (HEB)
120	g	Masa Harina	$0.24	Amazon
50	g	Trader Joe's Unflavored Soy Protein	$0.88	Trader Joe's
20	g	Flaxseed	$0.10	Local
36	g	Chia Seeds	$1.00	Nuts
0	ml	Oil, canola	$0.00
3	pill	Omega-3 fatty acids EPA & DHA (central Market HEB)	$0.16	grocery (HEB)
0.5	pill	Equate One Daily Women's Health	$0.03	Amazon
3	g	Potassium Citrate	$0.12	PureBulk, Inc.
3.4	g	Iodized Salt	$0.01	Amazon
1	g	Choline bitartrate	$0.01	Amazon
0	ml	Extra Virgin Olive Oil	$0.00	Amazon
1	portion	Thorne Research Vitamin D/K2	$0.02	Amazon
0	g	Lemon juice, canned or bottled	$0.00
0.1	g	vitamin c	$0.00
Amounts for: Total Daily Cost:			$3.08	Add Ingredients to Amazon Cart

first time creating a 100% recipe

Nutrition Facts

Amount Per Day

59% Carb, 21% Protein, 20% Fat

Calories1614

% Daily Values*

182%

Total Carbohydrate237g

223%

Dietary Fiber 47g

165%

Protein82g

Total Fat36g

Saturated Fat3g

Monounsaturated Fat3g

Polyunsaturated Fat12g

1088%

Omega-3 Fatty Acids12g

72%

Omega-6 Fatty Acids8g

Cholesterol0mg

Calcium 108%	•	Vitamin A 182%
Chloride 102%	•	Vitamin B6 209%
Chromium 472%	•	Vitamin B12 278%
Copper 431%	•	Vitamin C 222%
Iodine 166%	•	Vitamin D 207%
Iron 503%	•	Vitamin E 160%
Magnesium 211%	•	Vitamin K 171%
Manganese 526%	•	Thiamin 391%
Molybdenum 234%	•	Riboflavin 206%
Phosphorus 288%	•	Niacin 155%
Potassium 123%	•	Folate 140%
Selenium 184%	•	Pantothenic Acid 218%
Sodium 142%	•	Biotin 657%
Sulfur 62%	•	Choline 114%
Zinc 351%

* Percent Daily Values are based on " U.S. govt DRI for postmenopausal female 50-70 (reduced potassium), active/2000 calories (adjustable). Room to experiment with fats.". 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	Cereals, oats, regular and quick, not fortified, dry	120	g	Powder	HEB groceries (or Walmart same price)	1190	$2.48	$0.25	10	455	81.2	15.78
2	Shredded Wheat (HEB brand--other probably similar)	60	g	Powder	grocery (HEB)	464	$2.00	$0.26	8	218	48.0	6.55
3	Masa Harina	120	g	Powder	Amazon	22680	$45.73	$0.24	189	438	91.5	11.16
4	Trader Joe's Unflavored Soy Protein	50	g	Powder	Trader Joe's	908	$15.99	$0.88	18	190	0.0	39.66
5	Flaxseed	20	g	Powder	Local	200	$0.99	$0.10	10	107	0.3	3.66
6	Chia Seeds	36	g	Powder	Nuts	2268	$63.00	$1.00	63	176	15.8	5.66
7	Oil, canola	0	ml	Liquid		0	$0.00	$0.00		0	0.0	0.00
8	Omega-3 fatty acids EPA & DHA (central Market HEB)	3	pill	Pill	grocery (HEB)	250	$13.50	$0.16	83	30	0.0	0.00
9	Equate One Daily Women's Health	0.5	pill	Pill	Amazon	200	$10.29	$0.03	400	0	0.0	0.00
10	Potassium Citrate	3	g	Powder	PureBulk, Inc.	250	$10.00	$0.12	83	0	0.0	0.00
11	Iodized Salt	3.4	g	Powder	Amazon	737	$2.09	$0.01	217	0	0.0	0.00
12	Choline bitartrate	1	g	Powder	Amazon	500	$4.99	$0.01	500	0	0.0	0.00
13	Extra Virgin Olive Oil	0	ml	Liquid	Amazon	3000	$36.27	$0.00		0	0.0	0.00
14	Thorne Research Vitamin D/K2	1	portion	Liquid	Amazon	1200	$22.00	$0.02	1200	0	0.0	0.00
15	Lemon juice, canned or bottled	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
16	vitamin c	0.1	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
	Total						$229.33	$3.08		1614	236.9	82.46
	Target									2001	130.0	50.00
	% Reached									81%	182%	165%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2001	1614	81%
Carbohydrates (g)	130	236.9	182%
Protein (g)	50	82.46	165%
Total Fat (g)	0	35.63
Saturated Fat (g)	0	3.09
Monounsaturated Fat (g)	0	3.15
Polyunsaturated Fat (g)	0	11.66
Omega-3 Fatty Acids (g)	1.1	11.96	1088%
Omega-6 Fatty Acids (g)	11	7.91	72%
Total Fiber (g)	21	46.9	223%
Soluble Fiber (g)	0	3.4
Insoluble Fiber (g)	0	10.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5467	10000	182%
Vitamin B6 (mg)	1.5	3.1	100	209%
Vitamin B12 (ug)	2.4	6.7		278%
Vitamin C (mg)	75	166	2000	222%
Vitamin D (IU)	600	1241	4000	207%
Vitamin E (IU)	20	32	1000	160%
Vitamin K (ug)	90	154		171%
Thiamin (mg)	1.1	4.303		391%
Riboflavin (mg)	1.1	2.266		206%
Niacin (mg)	14	21.657	35	155%
Folate (ug)	400	558	1000	140%
Pantothenic Acid (mg)	5	10.918		218%
Biotin (ug)	30	197		657%
Choline (mg)	425	484.54	3500	114%

Minerals	Target	Recipe	Max	%
Calcium (g)	1.2	1.3	2	108%
Chloride (g)	2	2.04	3.6	102%
Chromium (ug)	20	94		472%
Copper (mg)	0.9	3.876	10	431%
Iodine (ug)	150	249	1100	166%
Iron (mg)	8	40.27	45	503%
Magnesium (mg)	320	676.6	350	211%
Manganese (mg)	1.8	9.469	11	526%
Molybdenum (ug)	45	105	2000	234%
Phosphorus (g)	0.7	2.019	4	288%
Potassium (g)	3.5	4.295		123%
Selenium (ug)	55	101	400	184%
Sodium (g)	1.3	1.841	2.3	142%
Sulfur (g)	2	1.23		62%
Zinc (mg)	8	28.0558	40	351%

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Parent Recipes:	Author	Last Updated	Created
This recipe	jeanbraithwaite	8 Jul '14	28 Jun '14
Recipes based on this one:
Jean's nourishing gruel, HAES friendly	jeanbraithwaite	6 Nov '14	16 Sep '14

jean's augmented oatmeal Private

Nutrition Facts

Nutrient Profile: U.S. govt DRI for postmenopausal female 50-70 (reduced potassium), active/2000 calories (adjustable). Room to experiment with fats.Change

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jean's augmented oatmeal Private

Nutrition Facts

Nutrient Profile: U.S. govt DRI for postmenopausal female 50-70 (reduced potassium), active/2000 calories (adjustable). Room to experiment with fats.Change

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