Difference between revisions of "Breakfast & Smoothies & Snacks"

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Smoothies and snacks are a delicious way to get a lot of nutrients with just a few ingredients. Usually, they are quick and easy to make and the necessary ingredients are affordable. Of course, smoothies and snacks are versatile in how they can be prepared, so feel free to add your own (vegan!) ingredients for improved taste or nutrition.
 
  
−
Both the ''cost per serving'' and the ''nutrition facts per serving'' will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.
 
−
 
−
For other recipes: '''[https://philosophicalvegan.com/wiki/index.php/Index_of_Recipes Index of Recipes]'''
 
−
 
−
== Crunchy&cheesy snack ==
 
−
 
−
[[File:Crunchy&cheesy snack.jpeg|thumb]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 2 minutes
 
−
 
−
Servings: 1
 
−
 
−
Cost: $0.80
 
−
 
−
Cost per 2000 kcal: $2.81
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 569         (''calories in whole recipe: 569'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''46%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''25.8g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|40%
 
−
| style="background-color:#FFCEB5;"|0.8g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|33%
 
−
| style="background-color:#FFCEB5;"|0.3g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|45%
 
−
| style="background-color:#FFCEB5;"|0.8g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''18%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''24.5g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|36%
 
−
| style="background-color:#B5E6FF;"|13.8g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|10.7g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|3.9g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''69%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''45.3g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|294%
 
−
| style="background-color:#EDCBFF;"|4.7g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|48%
 
−
| style="background-color:#EDCBFF;"|8.3g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|6.4g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|437%
 
−
| style="background-color:#FEE1C3; width:55px;"|5.2mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|383%
 
−
| style="background-color:#FEE1C3; width:55px;"|5.0mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|244%
 
−
| style="background-color:#FEE1C3;"|39.1mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|28%
 
−
| style="background-color:#FEE1C3;"|1.4mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|402%
 
−
| style="background-color:#FEE1C3;"|5.2mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|52%
 
−
| style="background-color:#FEE1C3;"|208.7μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|0.0μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|0.1mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|24%
 
−
| style="background-color:#FEE1C3;"|3.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|0.9μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|10%
 
−
| style="background-color:#B5FFBB;"|100.5mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|62%
 
−
| style="background-color:#B5FFBB;"|0.6mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|33%
 
−
| style="background-color:#B5FFBB;"|2.7mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|55%
 
−
| style="background-color:#B5FFBB;"|220.9mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|81%
 
−
| style="background-color:#B5FFBB;"|1.9mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|69%
 
−
| style="background-color:#B5FFBB;"|484.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|16%
 
−
| style="background-color:#B5FFBB;"|790.3mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|42%
 
−
| style="background-color:#B5FFBB;"|23.2μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|40%
 
−
| style="background-color:#B5FFBB;"|4.5mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1/2 cup unsalted peanuts
 
−
*2 tbsp flax seeds
 
−
*1 tbsp nutritional yeast
 
−
*Some salt
 
−
 
−
Instructions:
 
−
 
−
*Put all the ingredients in a small bowl, and mix it all together by gently tossing with the help of a spoon, so that the yeast, the peanuts, the salt, and the flax seeds spread evenly.
 
−
 
−
Serving:
 
−
 
−
Eat with your fingers, or grab a spoon if you don't want to dirty your hands.
 
−
 
−
== Crunchy&garlicky snack ==
 
−
 
−
[[File:Crunchy&garlicky snack.jpeg|thumb]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 2 minutes
 
−
 
−
Servings: 1
 
−
 
−
Cost: $0.60
 
−
 
−
Cost per 2000 kcal: $2.28
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 526         (''calories in whole recipe: 526'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''38%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''21.5g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|40%
 
−
| style="background-color:#FFCEB5;"|0.8g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|31%
 
−
| style="background-color:#FFCEB5;"|0.3g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|44%
 
−
| style="background-color:#FFCEB5;"|0.8g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''18%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''24.3g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|29%
 
−
| style="background-color:#B5E6FF;"|11.2g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|13.1g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|4.1g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''65%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''42.5g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|201%
 
−
| style="background-color:#EDCBFF;"|3.2g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|47%
 
−
| style="background-color:#EDCBFF;"|8.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|6.2g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|30%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|15%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|69%
 
−
| style="background-color:#FEE1C3;"|11.2mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|19%
 
−
| style="background-color:#FEE1C3;"|1.0mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|41%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|21%
 
−
| style="background-color:#FEE1C3;"|86.4μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|55.8μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|0.1mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|28%
 
−
| style="background-color:#FEE1C3;"|4.3mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|2%
 
−
| style="background-color:#FEE1C3;"|2.4μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|8%
 
−
| style="background-color:#B5FFBB;"|87.1mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|58%
 
−
| style="background-color:#B5FFBB;"|0.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|33%
 
−
| style="background-color:#B5FFBB;"|2.7mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|48%
 
−
| style="background-color:#B5FFBB;"|192.6mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|75%
 
−
| style="background-color:#B5FFBB;"|1.7mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|54%
 
−
| style="background-color:#B5FFBB;"|382.1mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|14%
 
−
| style="background-color:#B5FFBB;"|686.2mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|21%
 
−
| style="background-color:#B5FFBB;"|11.6μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|26%
 
−
| style="background-color:#B5FFBB;"|2.9mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1/2 cup unsalted peanuts
 
−
*2 tbsp flax seeds
 
−
*1 tsp paprika
 
−
*1 1/2 tsp garlic powder
 
−
*Some salt
 
−
 
−
Instructions:
 
−
 
−
*Put all the ingredients in a small bowl, and mix it all together by gently tossing with the help of a spoon, so that the paprika, the garlic powder, the peanuts, the salt, and the flax seeds spread evenly.
 
−
 
−
Serving:
 
−
 
−
Eat with your fingers, or grab a spoon if you don't want to dirty your hands.
 
−
 
−
== Banana matcha ice cream ==
 
−
 
−
[[File:20200919 161056.jpg|thumb]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 5 minutes
 
−
 
−
Servings: 2
 
−
 
−
Cost per serving: $0.40 (total cost: $0.80)
 
−
 
−
Cost per 2000 kcal: $5.88
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 136         (''calories in whole recipe: 272'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''3%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''2.0g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|3%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|1%
 
−
| style="background-color:#FFCEB5;"|0.0g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|2%
 
−
| style="background-color:#FFCEB5;"|0.0g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''26%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''34.4g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|12%
 
−
| style="background-color:#B5E6FF;"|4.6g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|29.8g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|18.5g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''0%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''0.6g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|3%
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|0%
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.2g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|9%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|9%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|1.1mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|10%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|40%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|9%
 
−
| style="background-color:#FEE1C3;"|36.3μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|11%
 
−
| style="background-color:#FEE1C3;"|103.9μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|39%
 
−
| style="background-color:#FEE1C3;"|35.9mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|3%
 
−
| style="background-color:#FEE1C3;"|0.6mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|25%
 
−
| style="background-color:#FEE1C3;"|30.5μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|1%
 
−
| style="background-color:#B5FFBB;"|17.1mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|14%
 
−
| style="background-color:#B5FFBB;"|0.1mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|8%
 
−
| style="background-color:#B5FFBB;"|0.7mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|10%
 
−
| style="background-color:#B5FFBB;"|44.0mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|22%
 
−
| style="background-color:#B5FFBB;"|0.5mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|6%
 
−
| style="background-color:#B5FFBB;"|42.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|12%
 
−
| style="background-color:#B5FFBB;"|572.0mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|2%
 
−
| style="background-color:#B5FFBB;"|1.5μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|2%
 
−
| style="background-color:#B5FFBB;"|0.3mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*2 very ripe frozen bananas
 
−
*1/2 tsp matcha powder
 
−
*1/2 cup frozen strawberries (or other berries of choice)
 
−
*Fresh mint leaves (optional)
 
−
 
−
Instructions:
 
−
 
−
*Place the frozen bananas, the matcha powder, and the frozen strawberries into a blender or food processor (note: you may want to microwave the bananas for a few seconds so they can blend better).
 
−
*Blend until smooth and creamy.
 
−
 
−
Serving:
 
−
 
−
Pour into a bowl, and top with seeds and other garnish like mint leaves as you please.
 
−
 
−
== Parsley hummus ==
 
−
 
−
[[File:Parsley hummus.jpeg|thumb]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 5 minutes
 
−
 
−
Servings: dip
 
−
 
−
Cost: $1.65
 
−
 
−
Cost per 2000 kcal: $9.24
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 357         (''calories in whole recipe: 357'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''31%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''17.8g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|60%
 
−
| style="background-color:#FFCEB5;"|1.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|27%
 
−
| style="background-color:#FFCEB5;"|0.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|44%
 
−
| style="background-color:#FFCEB5;"|0.8g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''46%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''60.3g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|42%
 
−
| style="background-color:#B5E6FF;"|16.2g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|44.1g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|11.6g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''10%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''7.0g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|5%
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|10%
 
−
| style="background-color:#EDCBFF;"|1.8g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.6g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|8%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|5%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|4%
 
−
| style="background-color:#FEE1C3;"|0.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|14%
 
−
| style="background-color:#FEE1C3;"|0.7mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|25%
 
−
| style="background-color:#FEE1C3;"|0.3mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|40%
 
−
| style="background-color:#FEE1C3;"|160.0μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|9%
 
−
| style="background-color:#FEE1C3;"|87.2μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|60%
 
−
| style="background-color:#FEE1C3;"|54.7mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|1.0mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|280%
 
−
| style="background-color:#FEE1C3;"|336.2μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|13%
 
−
| style="background-color:#B5FFBB;"|139.9mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|72%
 
−
| style="background-color:#B5FFBB;"|0.6mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|48%
 
−
| style="background-color:#B5FFBB;"|3.9mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|19%
 
−
| style="background-color:#B5FFBB;"|76.7mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|90%
 
−
| style="background-color:#B5FFBB;"|2.1mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|31%
 
−
| style="background-color:#B5FFBB;"|221.4mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|10%
 
−
| style="background-color:#B5FFBB;"|487.4mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|13%
 
−
| style="background-color:#B5FFBB;"|7.5μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|16%
 
−
| style="background-color:#B5FFBB;"|1.8mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1 can drained and rinsed chickpeas
 
−
*Juice of 1 1/2 lemon
 
−
*1 handful fresh parsley leaves
 
−
*2 tbsp water OR olive oil
 
−
*Salt and black pepper to taste
 
−
 
−
Instructions:
 
−
 
−
*Put all of the ingredients in a small bowl and blend until smooth using an immersion blender.  You can also use a food processor.
 
−
 
−
Serving:
 
−
 
−
Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, beets, carrots, celery sticks, and other crunchy vegetables.
 
−
 
−
== Hummus ==
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 5 minutes
 
−
 
−
Servings: dip
 
−
 
−
Cost: $3.00
 
−
 
−
Cost per 2000 kcal: $7.23
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 830         (''calories in whole recipe: 830'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''55%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''31.0g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|82%
 
−
| style="background-color:#FFCEB5;"|1.6g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|78%
 
−
| style="background-color:#FFCEB5;"|0.7g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|77%
 
−
| style="background-color:#FFCEB5;"|1.3g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''59%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''77.8g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|60%
 
−
| style="background-color:#B5E6FF;"|23.1g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|54.7g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|13.0g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''76%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''49.4g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|26%
 
−
| style="background-color:#EDCBFF;"|0.4g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|118%
 
−
| style="background-color:#EDCBFF;"|20.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|6.5g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|88%
 
−
| style="background-color:#FEE1C3; width:55px;"|1.1mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|32%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|29%
 
−
| style="background-color:#FEE1C3;"|4.8mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|25%
 
−
| style="background-color:#FEE1C3;"|1.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|38%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|51%
 
−
| style="background-color:#FEE1C3;"|207.4μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|5.6μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|33%
 
−
| style="background-color:#FEE1C3;"|30.0mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|1.0mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|8.3μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|46%
 
−
| style="background-color:#B5FFBB;"|460.6mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|212%
 
−
| style="background-color:#B5FFBB;"|1.9mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|122%
 
−
| style="background-color:#B5FFBB;"|9.8mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|35%
 
−
| style="background-color:#B5FFBB;"|143.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|143%
 
−
| style="background-color:#B5FFBB;"|3.3mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|114%
 
−
| style="background-color:#B5FFBB;"|798.7mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|15%
 
−
| style="background-color:#B5FFBB;"|728.5mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|64%
 
−
| style="background-color:#B5FFBB;"|35.6μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|47%
 
−
| style="background-color:#B5FFBB;"|5.3mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1 can unsalted chickpeas
 
−
*2 cloves garlic
 
−
*1 1/2 squeezed lemons (more to taste)
 
−
*1/3 cup tahini
 
−
*Salt to taste
 
−
*Black pepper
 
−
*Water (or olive oil) for thinning the hummus at the end
 
−
*1 handful fresh parsley OR 1 tbsp dried parsley (optional)
 
−
*1 tsp cumin (optional)
 
−
 
−
Instructions:
 
−
 
−
*Put all the ingredients in a blender, and blend until smooth.
 
−
*Adjust with miso paste/salt, black pepper, lemon and parsley to modify the taste. Adjust with more water/olive oil to thin the hummus if needed (consistency should be smooth). Blend again after adjustments.
 
−
 
−
Serving:
 
−
 
−
Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.
 
−
 
−
== Xberry yogurt with oats  ==
 
−
 
−
[[File:Xberry yogurt with oats (completed).jpg|thumb]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 5 minutes
 
−
 
−
Servings: 1
 
−
 
−
Cost: $1.80
 
−
 
−
Cost per 2000 kcal: $20.00
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 180         (''calories in whole recipe: 180'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''8%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''4.9g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|8%
 
−
| style="background-color:#FFCEB5;"|0.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|6%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|7%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''29%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''37.8g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|25%
 
−
| style="background-color:#B5E6FF;"|9.5g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|28.3g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|24.6g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''4%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''2.9g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|50%
 
−
| style="background-color:#EDCBFF;"|0.8g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|4%
 
−
| style="background-color:#EDCBFF;"|0.8g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.3g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|11%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|9%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|17%
 
−
| style="background-color:#FEE1C3;"|2.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|9%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|11%
 
−
| style="background-color:#FEE1C3;"|0.2mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|12%
 
−
| style="background-color:#FEE1C3;"|48.9μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|3%
 
−
| style="background-color:#FEE1C3;"|30.5μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|14%
 
−
| style="background-color:#FEE1C3;"|13.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|15%
 
−
| style="background-color:#FEE1C3;"|2.4mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|31%
 
−
| style="background-color:#FEE1C3;"|37.7μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|9%
 
−
| style="background-color:#B5FFBB;"|91.3mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|34%
 
−
| style="background-color:#B5FFBB;"|0.3mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|25%
 
−
| style="background-color:#B5FFBB;"|2.0mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|15%
 
−
| style="background-color:#B5FFBB;"|63.3mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|76%
 
−
| style="background-color:#B5FFBB;"|1.8mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|18%
 
−
| style="background-color:#B5FFBB;"|126.0mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|10%
 
−
| style="background-color:#B5FFBB;"|501.9mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|7%
 
−
| style="background-color:#B5FFBB;"|4.2μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|8%
 
−
| style="background-color:#B5FFBB;"|1.0mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1 handful of mixed berries
 
−
*1 sliced peach
 
−
*1/2 tsp chia seeds
 
−
*1/2 tsp flax seeds
 
−
*4 tsp whole-grain oatmeal flakes, quick oats or toasted (uncooked oats may cause stomach upset and have lower nutrition)
 
−
*4 tsp unsweetened soy yogurt
 
−
 
−
Instructions:
 
−
 
−
*If toasting the oats, warm a pan on the stove under medium heat, add oats and stir for about two minutes or until they just begin to brown slightly, take out of the pan and set aside to cool while preparing other ingredients
 
−
*Mix all of the ingredients together in a bowl.
 
−
 
−
Serving:
 
−
 
−
Pour in your yogurt in a bowl.  For added sweetness, sprinkle some date sugar or [[non-caloric sweetener]].
 
−
 
−
== Xberry smoothie ==
 
−
 
−
[[File:Xberry smoothie (completed).jpeg|thumb]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 5 minutes
 
−
 
−
Servings: 2
 
−
 
−
Cost per serving: $1.60 (total cost: $3.20)
 
−
 
−
Cost per 2000 kcal: $15.53
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 206         (''calories in whole recipe: 412'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''6%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''3.9g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|3%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|2%
 
−
| style="background-color:#FFCEB5;"|0.0g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|2%
 
−
| style="background-color:#FFCEB5;"|0.0g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''38%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''49.7g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|30%
 
−
| style="background-color:#B5E6FF;"|11.5g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|38.2g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|27.8g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''1%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''0.9g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|7%
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|1%
 
−
| style="background-color:#EDCBFF;"|0.3g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|8%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|9009%
 
−
| style="background-color:#FEE1C3; width:55px;"|117.1mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|1969%
 
−
| style="background-color:#FEE1C3;"|315.1mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|11%
 
−
| style="background-color:#FEE1C3;"|0.6mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|2489%
 
−
| style="background-color:#FEE1C3;"|32.4mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|22%
 
−
| style="background-color:#FEE1C3;"|90.5μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|1%
 
−
| style="background-color:#FEE1C3;"|15.2μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|73%
 
−
| style="background-color:#FEE1C3;"|65.9mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|13%
 
−
| style="background-color:#FEE1C3;"|2.0mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|63%
 
−
| style="background-color:#FEE1C3;"|75.7μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|8%
 
−
| style="background-color:#B5FFBB;"|85.4mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|28%
 
−
| style="background-color:#B5FFBB;"|0.3mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|102%
 
−
| style="background-color:#B5FFBB;"|8.2mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|13%
 
−
| style="background-color:#B5FFBB;"|53.7mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|93%
 
−
| style="background-color:#B5FFBB;"|2.2mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|9%
 
−
| style="background-color:#B5FFBB;"|67.1mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|17%
 
−
| style="background-color:#B5FFBB;"|842.9mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|6%
 
−
| style="background-color:#B5FFBB;"|3.4μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|4%
 
−
| style="background-color:#B5FFBB;"|0.5mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1 peeled banana
 
−
*1/2 peeled orange
 
−
*1 peeled kiwi (or another preferred medium-sized fruit, like a peach or an apple)
 
−
*1 1/2 cup of mixed berries (or berry of your choice)
 
−
*2 tbsp wheatgrass powder (if you do not have wheatgrass powder, you can use any other powder you have that you like, or a cup of kale)
 
−
*1 1/2 cup water
 
−
 
−
Instructions:
 
−
 
−
*Break the banana in half (for easiness of space), and put it in the blender with the orange, kiwi, berries, wheatgrass powder, and water.  Blend until smooth.
 
−
 
−
Serving:
 
−
 
−
Pour your smoothie in a glass.  For added freshness, top with mint leaves.
 
−
 
−
== Banana berry smoothie ==
 
−
 
−
[[File:Banana berry smoothie.jpg|thumb|200px]]
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 5 minutes
 
−
 
−
Servings: 2
 
−
 
−
Cost per serving: $0.60 (total cost: $1.20)
 
−
 
−
Cost per 2000 kcal: $4.72
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 245         (''calories in whole recipe: 508'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''7%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''5.0g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|8%
 
−
| style="background-color:#FFCEB5;"|0.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|5%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|7%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''38%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''50.2g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|21%
 
−
| style="background-color:#B5E6FF;"|8.1g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|42.1g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|29.0g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''7%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''5.0g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|151%
 
−
| style="background-color:#EDCBFF;"|2.4g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|4%
 
−
| style="background-color:#EDCBFF;"|0.8g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.5g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|22%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|12%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|11%
 
−
| style="background-color:#FEE1C3;"|1.9mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|15%
 
−
| style="background-color:#FEE1C3;"|0.8mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|46%
 
−
| style="background-color:#FEE1C3;"|0.6mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|17%
 
−
| style="background-color:#FEE1C3;"|69.1μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|8.6μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|59%
 
−
| style="background-color:#FEE1C3;"|53.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|5%
 
−
| style="background-color:#FEE1C3;"|0.9mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|7%
 
−
| style="background-color:#FEE1C3;"|8.5μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|21%
 
−
| style="background-color:#B5FFBB;"|218.1mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|35%
 
−
| style="background-color:#B5FFBB;"|0.3mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|17%
 
−
| style="background-color:#B5FFBB;"|1.4mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|23%
 
−
| style="background-color:#B5FFBB;"|94.2mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|46%
 
−
| style="background-color:#B5FFBB;"|1.1mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|17%
 
−
| style="background-color:#B5FFBB;"|124.6mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|16%
 
−
| style="background-color:#B5FFBB;"|780.6mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|7%
 
−
| style="background-color:#B5FFBB;"|4.1μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|7%
 
−
| style="background-color:#B5FFBB;"|0.8mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1 cup orange juice (calcium fortified)
 
−
*2 ripe medium/large bananas
 
−
*1/2 cup mixed frozen berries
 
−
*2 tbsp flax seeds
 
−
*1 tsp amla powder (optional)
 
−
 
−
Instructions:
 
−
 
−
*Put the flax seeds and the amla powder (optional) in the blender, and pulse to grind them.
 
−
*Break the bananas in half (for easiness of space) and put them in the blender, adding the orange juice and the berries. Blend until smooth.
 
−
 
−
== Red bell-pepper creamy dip ==
 
−
 
−
Difficulty: 0/5
 
−
 
−
Time: 20 minutes (or 5 minutes with a store-bought already roasted bell-pepper)
 
−
 
−
Servings: dip
 
−
 
−
Cost: $3.40
 
−
 
−
Cost per 2000 kcal: $9.34
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 728         (''calories in whole recipe: 728'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''63%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''35.8g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|121%
 
−
| style="background-color:#FFCEB5;"|2.4g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|54%
 
−
| style="background-color:#FFCEB5;"|0.5g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|88%
 
−
| style="background-color:#FFCEB5;"|1.5g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''94%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''123.2g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|89%
 
−
| style="background-color:#B5E6FF;"|33.9g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|89.3g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|26.5g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''21%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''14.3g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|13%
 
−
| style="background-color:#EDCBFF;"|0.2g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|23%
 
−
| style="background-color:#EDCBFF;"|3.9g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|1.2g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|19%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|13%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|10%
 
−
| style="background-color:#FEE1C3;"|1.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|28%
 
−
| style="background-color:#FEE1C3;"|1.4mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|73%
 
−
| style="background-color:#FEE1C3;"|1.0mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|66%
 
−
| style="background-color:#FEE1C3;"|265.3μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|31%
 
−
| style="background-color:#FEE1C3;"|285.0μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|248%
 
−
| style="background-color:#FEE1C3;"|223.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|31%
 
−
| style="background-color:#FEE1C3;"|4.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|21%
 
−
| style="background-color:#FEE1C3;"|25.8μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|24%
 
−
| style="background-color:#B5FFBB;"|241.0mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|148%
 
−
| style="background-color:#B5FFBB;"|1.3mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|83%
 
−
| style="background-color:#B5FFBB;"|6.7mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|37%
 
−
| style="background-color:#B5FFBB;"|148.6mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|185%
 
−
| style="background-color:#B5FFBB;"|4.3mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|64%
 
−
| style="background-color:#B5FFBB;"|448.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|20%
 
−
| style="background-color:#B5FFBB;"|971.6mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|28%
 
−
| style="background-color:#B5FFBB;"|15.6μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|30%
 
−
| style="background-color:#B5FFBB;"|3.4mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*2 cans unsalted chickpeas
 
−
*1 medium sized bell-pepper
 
−
*2 cloves garlic
 
−
*1 1/2 squeezed lemons (more to taste)
 
−
*2 tsp paprika
 
−
*Salt to taste
 
−
*Black pepper
 
−
*Water (or olive oil) for thinning the dip at the end
 
−
*1 tsp cumin (optional)
 
−
 
−
Instructions:
 
−
 
−
*Roast the bell-pepper in the oven, for roughly 15 minutes--or until the bell-pepper is darkening in color and becoming softer (you can skip this step if your bell-pepper is already roasted).
 
−
*Cut the bell-pepper in pieces (for easiness of space). Put all the ingredients in a blender, and blend until smooth.
 
−
*Adjust with salt, black pepper, and lemon to modify the taste. Adjust with more water/olive oil to thin the dip if needed (consistency should be smooth). Blend again after adjustments.
 
−
 
−
Serving:
 
−
 
−
Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.
 
−
 
−
== Sandwich with crispy tofu, jackfruit and tzatziki ==
 
−
 
−
[[File:Sandwich with crispy tofu, jackfruit and tzatziki sauce.jpg|thumb]]
 
−
 
−
Difficulty: 1/5
 
−
 
−
Time: 15 minutes (or 5 minutes if the tofu is already crispy and the tzatziki is already made)
 
−
 
−
Servings: 1
 
−
 
−
Cost: $0.80
 
−
 
−
Cost per 2000 kcal: $4.17
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 384         (''calories in whole recipe: 384'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''36%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''20.3g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|26%
 
−
| style="background-color:#FFCEB5;"|0.5g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|21%
 
−
| style="background-color:#FFCEB5;"|0.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|31%
 
−
| style="background-color:#FFCEB5;"|0.5g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''49%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''63.7g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|24%
 
−
| style="background-color:#B5E6FF;"|9.2g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|54.5g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|15.7g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''10%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''6.6g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|18%
 
−
| style="background-color:#EDCBFF;"|0.3g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|15%
 
−
| style="background-color:#EDCBFF;"|2.5g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|1.3g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|45%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.5mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|21%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|35%
 
−
| style="background-color:#FEE1C3;"|5.6mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|20%
 
−
| style="background-color:#FEE1C3;"|1.0mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|37%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|20%
 
−
| style="background-color:#FEE1C3;"|81.1μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|2%
 
−
| style="background-color:#FEE1C3;"|21.8μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|17%
 
−
| style="background-color:#FEE1C3;"|15.8mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|22%
 
−
| style="background-color:#FEE1C3;"|3.3mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|19%
 
−
| style="background-color:#FEE1C3;"|23.4μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|33%
 
−
| style="background-color:#B5FFBB;"|334.8mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|49%
 
−
| style="background-color:#B5FFBB;"|0.4mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|49%
 
−
| style="background-color:#B5FFBB;"|4.0mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|31%
 
−
| style="background-color:#B5FFBB;"|127.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|122%
 
−
| style="background-color:#B5FFBB;"|2.8mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|47%
 
−
| style="background-color:#B5FFBB;"|334.1mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|15%
 
−
| style="background-color:#B5FFBB;"|738.3mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|60%
 
−
| style="background-color:#B5FFBB;"|33.5μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|23%
 
−
| style="background-color:#B5FFBB;"|2.6mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*2 slices whole wheat bread
 
−
*3 tbsp [https://philosophicalvegan.com/wiki/index.php/Greek_Cuisine_Recipes#Tzatziki tzatziki]
 
−
*2 thinly sliced cherry tomatoes
 
−
*2 slices tofu
 
−
*1 leaf chicory
 
−
*4 thin slices cucumber
 
−
*1 tsp lemon juice
 
−
*2 pieces shredded jackfruit
 
−
 
−
Instructions:
 
−
 
−
*Place the tofu in the oven to turn brown and crispy, and prepare the [https://philosophicalvegan.com/wiki/index.php/Greek_Cuisine_Recipes#Tzatziki tzatziki].
 
−
*On 1 slice of bread, pile up all the ingredients, starting in order with the cucumber slices, then the tzatziki, the lemon juice, the cherry tomato slices, the jackfruit, the chicory, and top with the tofu slices (the picture won't show them in this order, but it's the best way to not make a crumbly and messy sandwich).
 
−
*Place the second slice of bread on top, and press to shrink the volume.
 
−
 
−
== Xberry oatmeal ==
 
−
 
−
Difficulty: 1/5
 
−
 
−
Time: 15 minutes
 
−
 
−
Servings: 1
 
−
 
−
Cost: $0.50
 
−
 
−
Cost per 2000 kcal: $2.82
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 355         (''calories in whole recipe: 355'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''20%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''11.5g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|26%
 
−
| style="background-color:#FFCEB5;"|0.5g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|19%
 
−
| style="background-color:#FFCEB5;"|0.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|23%
 
−
| style="background-color:#FFCEB5;"|0.4g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''51%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''66.7g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|31%
 
−
| style="background-color:#B5E6FF;"|12.0g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|54.7g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|8.9g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''8%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''5.6g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|8%
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|11%
 
−
| style="background-color:#EDCBFF;"|1.9g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.9g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|32%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|12%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|11%
 
−
| style="background-color:#FEE1C3;"|1.8mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|20%
 
−
| style="background-color:#FEE1C3;"|2.0mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|9%
 
−
| style="background-color:#FEE1C3;"|0.1mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|12%
 
−
| style="background-color:#FEE1C3;"|51.6μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|4.3μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|2%
 
−
| style="background-color:#FEE1C3;"|2.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|8%
 
−
| style="background-color:#FEE1C3;"|1.2mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|13%
 
−
| style="background-color:#FEE1C3;"|16.6μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|6%
 
−
| style="background-color:#B5FFBB;"|64.0mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|45%
 
−
| style="background-color:#B5FFBB;"|0.4mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|50%
 
−
| style="background-color:#B5FFBB;"|4.0mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|32%
 
−
| style="background-color:#B5FFBB;"|128.4mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|167%
 
−
| style="background-color:#B5FFBB;"|3.9mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|50%
 
−
| style="background-color:#B5FFBB;"|354.7mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|8%
 
−
| style="background-color:#B5FFBB;"|398.9mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|43%
 
−
| style="background-color:#B5FFBB;"|23.7μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|28%
 
−
| style="background-color:#B5FFBB;"|3.1mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*2 cups water
 
−
*1 cup whole-grain oatmeal flakes
 
−
*1/2 cup mixed berries (or berry of your choice)
 
−
 
−
Instructions:
 
−
 
−
*In a pot, add your berries and water.  Bring your water to a rolling boil.
 
−
*Lower your heat and stir in your oatmeal flakes.  Let the mixture simmer until most of the water has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot.
 
−
 
−
Serving:
 
−
 
−
Pour your oatmeal into a bowl.  For added sweetness, sprinkle some date sugar.  You can also add other components, such as seeds, nuts, or other raw fruits.
 
−
 
−
== Ketchup ==
 
−
 
−
[[File:Ketchup.jpeg|thumb]]
 
−
 
−
Difficulty: 1/5
 
−
 
−
Time: 30 minutes
 
−
 
−
Servings: dip
 
−
 
−
Cost: $1.00
 
−
 
−
Cost per 2000 kcal: $16.53
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 121         (''calories in whole recipe: 121'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''6%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''3.6g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|6%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|2%
 
−
| style="background-color:#FFCEB5;"|0.0g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|4%
 
−
| style="background-color:#FFCEB5;"|0.1g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''21%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''28.5g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|14%
 
−
| style="background-color:#B5E6FF;"|5.4g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|23.1g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|20.4g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''1%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''0.8g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|0%
 
−
| style="background-color:#EDCBFF;"|0.0g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|0%
 
−
| style="background-color:#EDCBFF;"|0.0g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|6%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|13%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|16%
 
−
| style="background-color:#FEE1C3;"|2.6mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|17%
 
−
| style="background-color:#FEE1C3;"|0.9mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|21%
 
−
| style="background-color:#FEE1C3;"|0.3mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|26.6μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|5%
 
−
| style="background-color:#FEE1C3;"|52.2μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|19%
 
−
| style="background-color:#FEE1C3;"|17.4mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|23%
 
−
| style="background-color:#FEE1C3;"|3.5mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|6%
 
−
| style="background-color:#FEE1C3;"|7.3μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|5%
 
−
| style="background-color:#B5FFBB;"|51.0mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|36%
 
−
| style="background-color:#B5FFBB;"|0.3mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|32%
 
−
| style="background-color:#B5FFBB;"|2.6mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|11%
 
−
| style="background-color:#B5FFBB;"|47.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|17%
 
−
| style="background-color:#B5FFBB;"|0.4mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|12%
 
−
| style="background-color:#B5FFBB;"|85.2mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|18%
 
−
| style="background-color:#B5FFBB;"|870.5mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|4%
 
−
| style="background-color:#B5FFBB;"|2.3μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|6%
 
−
| style="background-color:#B5FFBB;"|0.7mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*1 can (240g) tomato sauce
 
−
*4 tsp apple cider vinegar
 
−
*2 tbsp date sugar/date paste
 
−
*1 tsp onion powder
 
−
*Salt to taste
 
−
 
−
Instructions:
 
−
 
−
*In a small pot, bring the tomato sauce to a boil, then lower the heat and leave it to simmer.
 
−
*Add the vinegar, the date sugar, and the onion powder, and mix.
 
−
*Let it simmer for 25 minutes, until the tomato sauce is reduced and the sauce is consistent and not too runny, and adjust for salt.
 
−
*Blend the sauce to make it uniform.
 
−
 
−
Serving:
 
−
 
−
Ideally served with fries or vegan chicken strips.
 
−
 
−
== Pancakes ==
 
−
 
−
[[File:Pancakes.jpg|thumb]]
 
−
 
−
Difficulty: 1/5
 
−
 
−
Time: 30 minutes
 
−
 
−
Servings: 3 (2 pancakes per serving, 6 pancakes total)
 
−
 
−
Cost per serving: $1.55 (total cost: $4.65)
 
−
 
−
Cost per 2000 kcal: $6.35
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 488         (''calories in whole recipe: 1464'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''37%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''21.3g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|42%
 
−
| style="background-color:#FFCEB5;"|0.8mg
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|37%
 
−
| style="background-color:#FFCEB5;"|0.3g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|45%
 
−
| style="background-color:#FFCEB5;"|0.8g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''74%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''96.7g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|40%
 
−
| style="background-color:#B5E6FF;"|15.2g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|81.5g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|17.9g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''9%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''6.2g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|19%
 
−
| style="background-color:#EDCBFF;"|0.3g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|16%
 
−
| style="background-color:#EDCBFF;"|2.9g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|1.0g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|48%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.6mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|22%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|34%
 
−
| style="background-color:#FEE1C3;"|5.5mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|16%
 
−
| style="background-color:#FEE1C3;"|0.8mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|41%
 
−
| style="background-color:#FEE1C3;"|0.5mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|17%
 
−
| style="background-color:#FEE1C3;"|70.9μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|0.7μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|0%
 
−
| style="background-color:#FEE1C3;"|0.8mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|5%
 
−
| style="background-color:#FEE1C3;"|0.9mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|8%
 
−
| style="background-color:#FEE1C3;"|10.3μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|35%
 
−
| style="background-color:#B5FFBB;"|352.4mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|69%
 
−
| style="background-color:#B5FFBB;"|0.6mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|71%
 
−
| style="background-color:#B5FFBB;"|5.7mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|46%
 
−
| style="background-color:#B5FFBB;"|185.2mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|195%
 
−
| style="background-color:#B5FFBB;"|4.5mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|79%
 
−
| style="background-color:#B5FFBB;"|558.8mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|16%
 
−
| style="background-color:#B5FFBB;"|763.2mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|120%
 
−
| style="background-color:#B5FFBB;"|66.0μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|28%
 
−
| style="background-color:#B5FFBB;"|3.2mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
DRY
 
−
*2 1/2 cups sifted whole-wheat flour
 
−
*1/2 cup date sugar
 
−
*2 1/2 tbsp baking powder
 
−
*1/2 tsp salt
 
−
 
−
WET
 
−
*2 cups soy milk (OR any plant-based milk)
 
−
*1/3 cup soy yogurt
 
−
*1 tsp vanilla extract (optional)
 
−
 
−
Instructions:
 
−
*Pre-heat oven to 200°C.
 
−
*In a large bowl, place all of the dry ingredients and stir until the ingredients are evenly distributed.
 
−
*In a small bowl, whisk together the wet ingredients.
 
−
*Slowly whisk in the wet ingredients into the dry ingredients until you have a consistent batter.  Do not over-whisk.  Set aside.
 
−
*Create rings using parchment paper on a baking sheet.  These will serve as molds for the pancake batter.  Note that if not using an oven, you can skip this step and heat up a non-stick skillet.
 
−
*Pour a ladle of batter into a baking sheet lined with paper (or into a skillet if not using an oven) and cook all the way through.  Repeat until there is no more batter.
 
−
 
−
Serving:
 
−
 
−
On a plate, stack some pancakes.  Top with a slice of vegan butter or maple syrup.  Drizzle chocolate sauce or a berry coulis, top with fresh mint, and sprinkle date sugar on the plate.
 
−
 
−
== Fries not-fried ==
 
−
 
−
[[File:Fries not-fried.jpg|thumb]]
 
−
 
−
Difficulty: 1/5
 
−
 
−
Time: 1 hour 45 minutes
 
−
 
−
Servings: 1 big one
 
−
 
−
Cost: $1.20
 
−
 
−
Cost per 2000 kcal: $2.86
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
−
| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 839         (''calories in whole recipe: 839'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''41%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''23.3g'''''
 
−
| style="background-color:#FFCEB5;"|Protein: lysine
 
−
| style="background-color:#FFCEB5;"|61%
 
−
| style="background-color:#FFCEB5;"|1.2g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|40%
 
−
| style="background-color:#FFCEB5;"|0.3g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
−
| style="background-color:#FFCEB5;"|43%
 
−
| style="background-color:#FFCEB5;"|0.7g
 
−
|-
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''146%'''''
 
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''190.1g'''''
 
−
| style="background-color:#B5E6FF;"|Fibers
 
−
| style="background-color:#B5E6FF;"|55%
 
−
| style="background-color:#B5E6FF;"|21.2g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Net carbs
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|168.9g
 
−
|-
 
−
| style="background-color:#B5E6FF;"|Sugars
 
−
| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|10.8g
 
−
|-
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''2%'''''
 
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''1.8g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
−
| style="background-color:#EDCBFF;"|8%
 
−
| style="background-color:#EDCBFF;"|0.1g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|2%
 
−
| style="background-color:#EDCBFF;"|0.3g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Saturated fats
 
−
| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|0.4g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|49%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.6mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|26%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.5mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|79%
 
−
| style="background-color:#FEE1C3;"|12.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|68%
 
−
| style="background-color:#FEE1C3;"|3.4mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|222%
 
−
| style="background-color:#FEE1C3;"|2.9mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|61%
 
−
| style="background-color:#FEE1C3;"|247.5μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
−
| style="background-color:#FEE1C3;"|12%
 
−
| style="background-color:#FEE1C3;"|116.0μg
 
−
| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|92%
 
−
| style="background-color:#FEE1C3;"|83.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|11%
 
−
| style="background-color:#FEE1C3;"|1.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|17%
 
−
| style="background-color:#FEE1C3;"|21.0μg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 
−
| style="background-color:#FEE1C3;"|/
 
−
| style="background-color:#FEE1C3;"|/
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Calcium
 
−
| style="background-color:#B5FFBB;"|14%
 
−
| style="background-color:#B5FFBB;"|145.2mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|120%
 
−
| style="background-color:#B5FFBB;"|1.1mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|133%
 
−
| style="background-color:#B5FFBB;"|10.7mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|63%
 
−
| style="background-color:#B5FFBB;"|255.2mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|88%
 
−
| style="background-color:#B5FFBB;"|2.0mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|92%
 
−
| style="background-color:#B5FFBB;"|646.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|102%
 
−
| style="background-color:#B5FFBB;"|4808.3mg
 
−
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
−
| style="background-color:#B5FFBB;"|9%
 
−
| style="background-color:#B5FFBB;"|5.3μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|31%
 
−
| style="background-color:#B5FFBB;"|3.5mg
 
−
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
−
|}
 
−
 
−
Ingredients:
 
−
 
−
*5 medium-sized potatoes with peel (or 2-3 sweet potatoes with peel)
 
−
*1 tsp salt
 
−
*2 tsp garlic powder
 
−
*2 tsp paprika
 
−
*Cayenne powder (optional)
 
−
*Black pepper (optional)
 
−
 
−
Instructions:
 
−
 
−
*Pre-heat the oven to 200°C.
 
−
*Wash the potatoes, and cut them in stick shapes, roughly 0.8-1cm wide, 0.8-1cm deep, and as long as the potato itself. Try to cut them in similar dimensions--they will cook differently from each other if they're too different.
 
−
*In a large bowl, put the potato sticks with the salt, the garlic powder, the paprika, and the cayenne powder (optional, and according to how spicy you want it) on top.
 
−
*Mix the potatoes with your bare hands until evenly coated--alternatively, if you don't want to get your hands dirty, put all the ingredients in a bag and shake repeatedly until evenly coated.
 
−
*Line parchment paper on a baking tray and place the potato sticks evenly on top, trying to not have them overlap too much.
 
−
*Place the tray in the oven. Leave the potato sticks baking for 1.5 hours, flipping midway through.
 
−
*Serve in a plate, and toss them again with some black pepper (optional) and some more salt (optional) to taste.
 
−
 
−
Serving:
 
−
 
−
Serve with dip of your choice on the side. Sprinkle some oregano on top for added flavor.
 

Latest revision as of 17:45, 17 November 2020

Retrieved from "https://philosophicalvegan.com/wiki/index.php?title=Breakfast_%26_Smoothies_%26_Snacks&oldid=6002"