Recipe and Nutrient content

Size: px

Start display at page:

Download "Recipe and Nutrient content"

Philomena Pierce
5 years ago
Views:

1 Recipe and Nutrient content

Recipe Nutrient dense luten free crêpes by Hartmut Günther Packin as many nutrients as possible into a simple variation on the pancake theme. Excellent for kids.

2 Recipe Nutrient dense luten free crêpes by Hartmut Günther Packin as many nutrients as possible into a simple variation on the pancake theme. Excellent for kids. Little oranic suar and butter and squeezed lemon help them o down with deliht. All inredients are oranic. This recipe has been tested on 3 children aed 2-7 years of ae. They had 2 crepes each (one adult portion!!) and stilled wanted more. All the rains and seeds are whole. A simple inexpensive coffee rinder was used to turn the rains and seeds into flour. Inredients were mixed with water and left to sit for 24 hrs to facilitate better diestion. This recipe makes 7 portions that weih about 247 rams each. Total weiht of all inredients in this recipe comes to 1726 rams. The portion size is estimated based on what an adult woman would comfortably consume. The accompanyin nutrient analysis for this recipe is based on one portion. hart@foodsynery.com.au

Nutrient dense luten free crêpes Water, bottled, eneric Inredients & Quantities 3 X 1 cup (One serve is - 237 rams) Total Weiht of these servins: 711 rams E, whole, raw and fresh 6 X 1 lare (One

3 Nutrient dense luten free crêpes Water, bottled, eneric Inredients & Quantities 3 X 1 cup (One serve is rams) Total Weiht of these servins: 711 rams E, whole, raw and fresh 6 X 1 lare (One serve is - 50 rams) Total Weiht of these servins: 300 rams Buckwheat 4 X.25 cup (One serve is rams) Total Weiht of these servins: 170 rams Oats 4 X.25 Cup (One serve is - 39 rams) Total Weiht of these servins: 156 rams Amaranth, uncooked 3 X 4 tbsp (One serve is rams) Total Weiht of these servins: rams Lemon juice, raw 2 X 1 lemon yields (One serve is - 48 rams) Total Weiht of these servins: 96 rams Flaxseed or Linseed 1 X 3 tbsp, whole (One serve is - 31 rams) Total Weiht of these servins: 31 rams Cheese, ricotta, whole milk 1 X 2 tbls (One serve is - 30 rams) Total Weiht of these servins: 30 rams Butter, without salt 6 X 1 pat (1" sq, 1/3" hih) (One serve is - 5 rams) Total Weiht of these servins: 30 rams Chia Seeds 1 X 3 tbsp (One serve is - 27 rams) Total Weiht of these servins: 27 rams Suars, brown 2 X 3 tsp unpacked (One serve is - 9 rams) Total Weiht of these servins: 18 rams Seeds, sunflower seed kernels, dried.66 X 6 tbsp (One serve is rams) Total Weiht of these servins: rams Salt, table.2 X 1 tsp (One serve is - 6 rams) Total Weiht of these servins: 1.2 rams hart@foodsynery.com.au

4 Recipe Nutrient dense luten free crêpes Not all Nutrients have assined RDI's & for this analysis RDI values are based on >> Women Years Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI Ash TOTAL ASH 2.67 Carbohydrate - Grand Total - includes Fibre, Starch & Suars TOTAL CARBOHYDRATE Cholesterol Cholesterol m Enery TOTAL ENERGY in Kj kj 950 Kj/day 18.10% TOTAL ENERGY in KCal kcal 227 kcal/day 18.10% FAT - Grand Total GRAND TOTAL FAT FAT - Totals TOTAL TRANS FATS TOTAL SATURATED FATS TOTAL POLYUNSATURATED FATS TOTAL MONOUNSATURATED FATS Fibre TOTAL FIBRE /day 31.76% Protein TOTAL PROTEIN /day 38.10% Suars - Total TOTAL SUGARS Water 3.47 Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

5 Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI TOTAL WATER r/day 5.64% Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory

6 Recipe Nutrient dense luten free crêpes Vitamins Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI Vitamins - All Water Soluble Pantothenic acid - Vitamin B m 4.00 m/day 41.39% Riboflavin - Vitamin B m 1.10 m/day 36.61% Choline, total m m/day 34.60% Thiamin - Vitamin B m 1.10 m/day 32.78% Pyridoxine - Vitamin B m 1.30 m/day 24.98% Niacin - Vitamin B m m/day 19.83% Cobalamin - Vitamin B µ 2.40 u/day 16.80% Folate, Dietary Equivalents µ 60 u/day 11.30% Ascorbic acid - Vitamin C 6.29 m 19 m/day 3.31% Betaine m Vitamins - Fat Soluble Vitamin D IU 20 IU 19.07% Vitamin E (alpha-tocopherol) 1.43 m m/day 10.18% Vitamin A µ 122 u/day 8.45% Vitamin K (phylloquinone) 0.67 µ 6 u/day 1.11% Vitamin K (Dihydrophylloquinone) 0.04 µ Vitamin E (Tocotrienol, amma) Vitamin E (Tocotrienol, beta) Vitamin E (Tocotrienol, alpha) Vitamin E (amma-tocopherol) Vitamin E (delta-tocopherol) Vitamin E (beta-tocopherol) m m m m m m Lutein + zeaxanthin µ Cryptoxanthin, beta 4.41 µ Carotene, beta 9.02 µ Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

7 Recipe Nutrient dense luten free crêpes Minerals Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI Minerals Manesium, M m 32 m/day 59.74% Copper, Cu 0.68 m 1.20 m/day 56.43% Phosphorus, P m 100 m/day 48.22% Mananese, Mn 2.36 m 5.00 m/day 47.26% Selenium (soil dependent) µ 6 u/day 39.77% Zinc, Zn 3.13 m 8.00 m/day 39.07% Iron, Fe 4.59 m m/day 25.52% Sodium, Na m 69 m/day 19.98% Calcium, Ca m 100 m/day 13.32% Potassium, K m 470 m/day 9.72% Fluoride, F 0.59 µ 300 mc/day 0.02% Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

8 Recipe Nutrient dense luten free crêpes Carbohydrate Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI Carbohydrate - Grand Total - includes Fibre, Starch & Suars TOTAL CARBOHYDRATE Fibre TOTAL FIBRE /day 31.76% Suars - Total TOTAL SUGARS Starch Starch Suars - Di Saccharide Sucrose Maltose Suars - Mono Saccharide Glucose (dextrose) Fructose Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

9 Recipe Nutrient dense luten free crêpes Fats Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI FAT - Grand Total GRAND TOTAL FAT FAT - Totals TOTAL TRANS FATS TOTAL SATURATED FATS TOTAL POLYUNSATURATED FATS TOTAL MONOUNSATURATED FATS FATS Poly-unsaturated TOTAL Linolenic Ω3 Acid Omea /day % TOTAL Linoleic Omea /day 37.47% DHA Omea r/day 5.78% EPA Omea r/day 0.05% TOTAL DGLA Omea 6 TOTAL Arachidonic acid Omea 6 Parinaric acid 18:4 Omea 3 Linoleic acid trans 18:2 Omea 6 Linoleic acid mixed isomers 18:2 Omea Linoleic acid cis cis 18:2 Omea 6 Linoleic acid (CLA) conjuated Omea 6 Gamma-linolenic acid (GLA) Omea 6 Fatty acids, total trans-polyenoic Eicosatrienoic acid (ETE) Omea 3 Eicosadienoic acid Omea 6 DPA Omea 3 DGLA Omea 6 Alpha-linolenic acid (ALA) Omea 3 Adrenic acid Omea Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

10 Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI FATS Mono-unsaturated Trans-monoenoic total Palmitoleic acid trans 16:1 Omea 7 Palmitoleic acid cis 16:1 Omea 7 Palmitoleic acid 16:1 Omea 7 Oleic acid trans 18:1 Omea 9 Oleic acid cis 18:1 Omea 9 Oleic acid 18:1 Omea 9 Nervonic acid cis 24:1 Omea 9 Myristoleic acid 14:1 Omea 5 Heptadecenoic acid 17:1 Erucic acid 22:1 Omea 9 Eicosenoic acid 20:1 Omea 9 FATS Saturated Stearic acid 18:0 Pentadecylic acid 15:0 Palmitic acid 16:0 Myristic acid 14:0 Mararic acid 17:0 Linoceric acid 24:0 Lauric acid 12:0 Caprylic acid 8:0 Caproic acid 6:0 Capric acid 10:0 Butyric acid 4:0 Behenic acid 22:0 Arachidic acid 20: Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

11 Recipe Nutrient dense luten free crêpes Protein & Amino Acids Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI Protein TOTAL PROTEIN /day 38.10% Amino Acids Hydroxyproline Glutamic acid Aspartic acid Alanine Amino Acids - Essential Tryptophan r/day 40.76% Histidine r/day 39.81% Threonine r/day 34.61% Phenylalanine r/day 34.35% Leucine r/day 33.33% Isoleucine r/day 32.56% Valine r/day 32.43% Lysine r/day 30.41% Methionine r/day 27.37% Amino Acids - Essential - Conditionally Glycine r/day 68.90% Proline r/day 44.21% Arinine r/day 43.63% Cystine r/day 34.66% Serine r/day 31.34% Tyrosine r/day 30.07% Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

12 Recipe Nutrient dense luten free crêpes Auxiliary Food Substances Nutrient Name Amount of nutrient RDI of this nutrient Percentae of the RDI Phytosterols Stimasterol Phytosterols Campesterol Beta-sitosterol m m m m Council Nutrient Data: US Department of Ariculture (USDA), Aricultural Research Service, Nutrient Data Laboratory hart@foodsynery.com.au

All the grains and seeds are whole. A simple inexpensive coffee grinder was used to turn the grains and seeds into flour.

All the grains and seeds are whole. A simple inexpensive coffee grinder was used to turn the grains and seeds into flour. by Hartmut Günther Packin as many nutrients as possible into a simple variation on the pancake theme. Excellent for kids. Little oranic suar and butter and squeezed lemon help them o down with deliht.