Elle's Almanack

The 90 Calorie Protein Milkshake (Vanilla Almond Banana)

Market Comparison:

Financially, the most expensive aspect is the whey protein powder but I bought a big tin of 30 scoops for 25.99, coming out to about $.87 cents per scoop. Compared to chicken, this is either as cheap or cheaper as the worst frozen chicken (if you were using meat as a protein source).

Nutritionally, at 90 calories, it’s much less than an Odwalla (or comparable brand) and has a much better distribution of protein and carbs.

Ingredients:

• 1 Scoop (29g) of Optimum Nutrition Vanilla Ice Cream Protein Powder. Although, any vanilla flavored protein powder would do.
• 4-5 oz (120 ml) of Unsweetened Almond Milk.
• 2oz (56g) Banana
• 2oz (56g) ice.

Servings: 2 Milkshakes

Nutritional Facts:

• Calories Per Serving: 93.75 cal
• Fat (g) per Serving: 1.23 g
• Carbs (g) per Serving: 8.25 g
• Protein (g) per Serving: 12.55 g
• Sodium: 102.80 mg

Financial Facts:

Depends on cost of bananas and milk but around $.60 per serving.

Directions:

1. It’s a milkshake, not science. Throw in a blender and blend.
2. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

The 20 Calorie Almond Latté

Market Comparison:

Financially, depends on what coffee you use. I bought my almond milk for $2.50 so half a cup of this is $.15 cents. The coffee used for the espresso cost roughly $.10. A $.25 cent latte is much cheaper than anything you’d buy elsewhere.

Nutritionally, 20 calories is pretty unmatched anywhere.

Ingredients:

• 1 Espresso shot (or more, but adjust milk accordingly)
• 4-5 oz (120 ml) of Unsweetened Almond Milk

Servings: 1 Latte

Nutritional Facts:

• Calories Per Serving: 17.50 cal
• Fat (g) per Serving: 1.25 g
• Carbs (g) per Serving: .50 g
• Protein (g) per Serving: .50 g
• Sodium: 75.0 mg

Financial Facts:

Cost Per Serving is $0.25.

Directions:

1. Steam your milk either using a pot on your stove or using a steam wand from your espresso machine. Almond milk has fat in it so it will froth up nicely.
2. Set steamed milk aside.
3. Prepare your espresso shot using your preferred method.
4. Place the espresso shot in to your cup.
5. Pour the steam milk into your cup, using a spoon to hold back the froth. A latte uses only steamed milk.
6. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

Valentine Cookies

Market Comparison:

Total recipe cost $2.07, which is much cheaper than a box of cookies at the store. 52 cookies in this batch.

Ingredients:

• 10 teaspoons of Red Sprinkles
• 1 cup Confectioners Sugar
• 2 1/2 cups flour
• 1 tablespoon milk
• 2 sticks margarine
• 2 teaspoons vanilla extract

Servings: Creates 52 cookies in a small-medium heart form (1 cookie = 1 Serving)

Nutritional Facts:

• Calories Per Serving: 54.90 cal
• Fat (g) per Serving: 2.46 g
• Carbs (g) per Serving: 7.51 g
• Protein (g) per Serving: .59 g
• Sodium: 328.61 mg

Financial Facts:

Cost Per Serving is $0.04.

Directions:

1. Combine all ingredients (except sprinkles) into a bowl and mix together. I recommend melting the butter ahead of time a bit to make it easier to mix.
2. While the dough is in the bowl, begin to knead with one hand (or both, depending how big your bowl is). It will be pretty crumbly so you need to continue to knead it until it is a solid ball of dough that doesn’t crumb when you squeeze it.
3. Put in the refrigerator for 15-30 minutes.
4. Heat the oven to 305 degrees fahrenheit. Grease a cookie sheet (or two, depending on how efficient you’d like to be).
5. After the dough is refrigerated, put some flour onto the counter and take out the dough.
6. Pour sprinkles into a big plate and shift the plate to make the sprinkles spread evenly.
7. Take parts of the dough and use a roller to flatten the dough 1/4 inch thick. Use more flour if needed to prevent the dough from sticking to the counter or roller.
8. Use a small to medium heart shaped cookie form to create heart-shaped dough. Take each piece and press into the plate of sprinkles.
9. Place the cookies onto the greased cookie sheet.
10. Put the cookie sheet into the oven for about 12-14 minutes.
11. Take out and let the cookies cool on the sheet for 15 minutes.
12. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

The 40 Calorie Flour Tortilla

Market Comparison:

In terms of cost, I’m not sure as I’ve never bought tortillas from the store… But I imagine they do not cost 1 cent per tortilla. Nutritionally, 1 Flour Mission Tortilla is 150 calories… These are about a FOURTH of that. :)

Ingredients:

• 1/8 Teaspoon Salt
• .5 oz Water
• 1/4 Cup Flour
• 1/8 Teaspoon Baking Powder

Servings: Creates 2 Tortillas (1 Tortilla = 1 Serving)

Nutritional Facts:

• Calories Per Serving: 41.25 cal
• Fat (g) per Serving: 0.00 g
• Carbs (g) per Serving: 8.63 g
• Protein (g) per Serving: 1.13 g
• Sodium: 32.50 mg

Financial Facts:

Cost Per Serving is $0.01.

Directions:

1. Combine all ingredients into a bowl and mix. Dough should combine in to a single ball. If this doesn’t happen, add a little more water incrementally until it does.
2. Cover the dough with a wet towel or cloth for ~15 minutes.
3. Split dough into two balls. Roll into round shapes.
4. Flour the counter.
5. Take each ball and roll out into a very flat circle.
6. Take each circle and place onto an ungreased skillet.
7. Cook over medium heat until tortilla starts to show brown spots.
8. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

The 25 Calorie Latte

Market Comparison:

A tall Starbucks Latte with soy milk still has 130 calories. This version is less than a fourth of that in terms of nutrition and costs less than a tenth.

Ingredients:

• 1 Espresso shot (or more)
• 3/4 cup unsweetened almond milk

Servings: Creates 1 latte.

Nutritional Facts:

• Calories Per Serving: 26.25 cal
• Fat (g) per Serving: 1.88 g
• Carbs (g) per Serving: .75 g
• Protein (g) per Serving: .75 g
• Sodium: 112.50 mg

Financial Facts:

Cost Per Serving is $0.30.

Directions:

1. Make an espresso shot with either an espresso machine, stove top espresso machine, or a french press. Espresso zealots will cry foul on the french press but that is what I do at the moment. I just make the ratio of coffee to water unconscionably powerful.
2. Pour the milk into a small pot. Heat over low heat and whisk the milk. Ensure it does not boil. You will never get that much foam with this method and it’s a slight bastardization of the way to steam milk but it’ll do if you don’t have an espresso machine or hand held milk steamer.
3. Pour shot and milk into a mug.
4. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.

Honey Strawberry Banana Protein Milk Smoothie

Ingredients:

• 1 cup skim milk
• 1/2 cup crushed ice
• 1 banana (3.5 oz)
• 4oz strawberries
• 1 Tablespoon of honey (increase if not sweet enough)
• 2 egg whites (increase if you want more protein)

Creates 3 cups (1 serving = 1 cup).

Nutritional Facts:

• Calories Per Serving: 99.17 cal
• Fat (g) per Serving: .32 g
• Carbs (g) per Serving: 20.32 g
• Protein (g) per Serving: 5.68 g
• Sodium: 30.53 mg

Cost Per Serving: $0.38

Directions:

1. Heat egg whites on a skillet. Make sure they are cooked (for safety reasons) but NOT overdone. I recommend turning the heat off prematurely so they will continue to cook on the pan.
2. Put egg whites into freezer or refrigerator to cool. I recommend 15-30 minutes.
3. Throw all ingredients blender. Order does not matter here.
4. Blend until smooth.
5. Pour into a glass.
6. Enjoy!

NOTE: All content in this blog is original and includes images, nutritional information and recipe costs for each post.