Description:
I also found that with the strawberries, I could reduce the oats a little. In theory, this reduces the cost, but also reduces the calories. I am not sure if the trade off, after adding in whatever is needed to raise the calories, is actually worth it.As usual, for a thick mixture, mix this with enough water to fill three 20fl oz Gatorade bottles (so, with water, you get 60fl oz). If you want it thinner, add enough water to get 80fl oz total (or just add water to the desired thickness). For best results, blend the mixture.
Ingredient Amount (grams) ---------- -------------- Naturade Total Soy All Natural Powder 105 Soy Lecithin 15 Whole Grain Oat Flour 100 Olive Oil 30 Brown Sugar 70 Dried Basil 5 Baking Cocoa Powder 20 Turmeric 2 Flaxseed Meal 20 Country Fresh Non-fat Powdered Milk 75 Iodized Salt 1 Cinnamon Powder 1 Tomato Powder 10 Dehydrated Strawberries 35 Salt Substitute 1 Dried Parsley 0 Dried Ginger 0
Macronutrients: Fat: 66.02 g Carbs: 282.77 g Fiber: 34.28 g Sugar: 146.48 g Protein: 93.61 g Calories Fat: 594.22 cal Carbs: 1131.09 cal Fiber: 137.13 cal Sugar: 585.93 cal Protein: 374.43 cal Total: 2099.74 cal
Nutrient RDV Total Upper Limit -------- --- ----- ----------- A 900.00 ug 2110.55 ug 3000.00 ug B12 2.40 ug 6.12 ug inf ug B6 1.30 mg 2.66 mg 100.00 mg Biotin 30.00 ug 306.25 ug inf ug C 90.00 mg 264.20 mg 2000.00 mg Calcium 1000.00 mg 2443.60 mg 2500.00 mg Carb 130.00 g 282.77 g 325.00 g Choline 550.00 mg 553.47 mg 3500.00 mg Chromium 35.00 ug 122.50 ug 1900.00 ug Copper 900.00 ug 2434.58 ug 10000.00 ug D3 15.00 ug 15.01 ug 100.00 ug E 15.00 mg 28.29 mg 1000.00 mg Fat 65.00 g 66.02 g 77.00 g Fiber 38.00 g 34.28 g inf g Folate 400.00 ug 621.77 ug 1000.00 ug Iodine 150.00 ug 219.80 ug 1100.00 ug Iron 8.00 mg 34.77 mg 45.00 mg K 120.00 ug 121.59 ug inf ug Magnesium 420.00 mg 779.64 mg inf mg Manganese 2.30 mg 10.09 mg 11.00 mg Molybdenum 45.00 ug 120.00 ug 2000.00 ug Niacin 16.00 mg 25.86 mg 35.00 mg Pantothenic Acid 5.00 mg 11.70 mg inf mg Phosphorus 700.00 mg 2772.73 mg 4000.00 mg Potassium 4.70 g 4.86 g 18.00 g Protein 65.00 g 93.61 g 125.00 g Riboflavin 1.30 mg 3.52 mg inf mg Selenium 55.00 ug 111.90 ug 400.00 ug Sodium 1.50 g 1.50 g 2.30 g Sugar 0.00 g 146.48 g inf g Thiamin 1.20 mg 2.59 mg inf mg Zinc 11.00 mg 21.66 mg 40.00 mg
Information:
Low calories again. I recommend figuring out your recommended calorie intake based on your weight and height, then adding more calories as recommended in my Documents post.This recipe has enough cinnamon to increase insulin sensitivity, but may take up to 40 days to see the full benefits. Also, a packet of processed stevia sweetener can be added to potentially increase insulin sensitivity. (This statement has not been reviewed by the FDA etc...)
If I want to reduce the calories to 1500-1600, what is the best way to balance this nutritionally?
ReplyDeleteYou have two options. You can lower the brown sugar and the oat flour. I do not have the data on hand right now, so I cannot do the math to figure out how much. I believe I have posted all of the necessary information on this blog (maybe the Documentation post) though.
ReplyDeleteThe second option is to scale the entire recipe. The total calories is about 2,000, so if you cut the recipe to 3/4, then it will be 1,500 calories with a decent nutritional balance. This would probably be the easier option.
Note that little research exists on nutritional balance outside of a 1,800 to 2,200 calorie range (the IOM does have data on nutritional balance for children; this might be a good guideline). This means that while just scaling will probably result in a perfectly fine nutritional balance, there may be some deficiencies if a particular nutrient does not scale well (for instance, iron requires a minimum threshold before the body starts to absorb it). If you occasionally eat regular food meals though, this is unlikely to ever be a problem.
(As usual, none of this information has been reviewed or approved by the FDA.)