This is the vegan version of my morning shake. I basically added more hemp and flax oil and took out the egg. Not too different, I know, but I wanted to post this recipe so I could have a comprehensive meal plan with links to the recipes.
Appetite Control Shake II – Vegan
(serves 1)
1C Almond Milk – Unsweetened
1/2C Water
10g Flax Oil
20g Nutiva Hemp Powder + Fiber
200g Frozen Strawberries
1t Vanilla Extract
Stevia to taste
Blend well and serve. Yum. Here is the nutritional profile for the shake, which happens to have more overall vitamins and minerals:
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Report generated by CRON-o-Meter v0.9.7
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General (25%)
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Energy | 291.2 kcal 22%
Protein | 11.1 g 20%
Carbs | 28.6 g 15%
Fiber | 15.4 g 62%
Starch | 0.1 g 1%
Sugars | 10.0 g 20%
Fat | 15.8 g 34%
Vitamins (52%)
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Vitamin A | 5212.5 IU 104%
Lutein+Zeaxanthin | 6151.0 µg 123%
Folate | 145.0 µg 81%
B1 (Thiamine) | 0.1 mg 8%
B2 (Riboflavin) | 0.1 mg 11%
B3 (Niacin) | 1.1 mg 8%
B5 (Pantothenic Acid)| 0.3 mg 6%
B6 (Pyridoxine) | 0.2 mg 12%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 131.6 mg 219%
Vitamin D | 100.0 IU 50%
Vitamin E | 12.5 mg 104%
Vitamin K | 245.8 µg 273%
Minerals (23%)
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Calcium | 311.8 mg 31%
Copper | 0.2 mg 9%
Iron | 3.1 mg 21%
Magnesium | 210.9 mg 66%
Manganese | 1.2 mg 31%
Phosphorus | 113.4 mg 16%
Potassium | 589.1 mg 17%
Selenium | 1.3 µg 2%
Sodium | 47.7 mg 10%
Zinc | 2.8 mg 23%
Amino Acids (40%)
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CYS | 0.2 g 70%
ILE | 0.4 g 33%
LEU | 0.6 g 26%
LYS | 0.3 g 20%
MET | 0.2 g 28%
PHE | 0.4 g 39%
THR | 0.4 g 51%
TRP | 0.1 g 45%
TYR | 0.3 g 63%
VAL | 0.5 g 26%
Lipids (29%)
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Saturated | 1.8 g 9%
Monounsaturated | 1.9 g 8%
Polyunsaturated | 8.7 g 35%
Omega-3 | 5.9 g 536%
Omega-6 | 2.4 g 21%
Cholesterol | 0.0 mg 0%
June 6th, 2010 at 11:59 pm
Hello,
I just bought the ingredients to make this shake and entered them into CRON-o-meter and my numbers did not match up to yours. I’ve double checked and triple checked my numbers. I’ve posted what I’ve come up with below. If you don’t mind would it be possible for you to compare my numbers with yours and let me know the outcome? Thank you!
~ Julie
Full Shake:
( I did not include the amino acids in this report )
General (25%)
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Energy | 290.5 kcal 22%
Protein | 9.2 g 8%
Carbs | 30.1 g 24%
Fiber | 14.5 g 58%
Fat | 15.2 g 29%
Water | 300.5 g 11%
Vitamins (24%)
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Vitamin A | 590.0 IU 25%
Folate | 34.0 µg 8%
B1 (Thiamine) | 0.0 mg 4%
B2 (Riboflavin| 0.1 mg 7%
B3 (Niacin) | 0.9 mg 7%
B5 (Pantothenic Acid)| 0.2mg 4%
B6 (Pyridoxine)| 0.1 mg 4%
B12 (Cyanocobalamin) | 0.0µg 0%
Vitamin C | 82.4 mg 110%
Vitamin D | 100.0 IU 50%
Vitamin E | 13.2 mg 88%
Vitamin K | 4.4 µg 5%
Choline | 11.4 mg 3%
Minerals (20%)
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Calcium | 262.7 mg 26%
Copper | 0.1 mg 13%
Iron | 1.9 mg 10%
Magnesium | 167.7 mg 52%
Manganese | 0.6 mg 33%
Phosphorus | 66.3 mg 9%
Potassium | 492.2 mg 10%
Selenium | 1.4 µg 3%
Sodium | 199.1 mg 13%
Zinc | 2.5 mg 31%
Lipids (30%)
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Saturated | 1.0 g 5%
Omega-3 | 5.6 g 513%
Omega-6 | 2.1 g 17%
Cholesterol | 0.0 mg 0%