I list the weights by each ingredient so you can see how my nutrition information was calculated. The attached Excel spreadsheet will then let you plug in your own ingredient weights to get the exact value for the version you make. The aim is not to have you match my values exactly :).Ingredients:
1/2 bag Very Veggie - 52g
handful grapes - 52g
1 green onion - 10g
1 baseball-sized white mushroom - 43g
2 tsp flaxseed
handful grape tomatoes - 60g
1" cucumber - 70g
1/2 scoop whey protein - 12g
1/2 cup water
Start with the grapes at the bottom of the blender. Then add in the very veggie and green onions. Break up the white mushroom a bit and add it in. Sprinkle in the flaxseed and tomatoes. Slice up the cucumber into chunks and add in. Finish up with the whey protein and water.
Blend! You should end up with two 3/4-full pint glasses with this. Each one is a serving for me.
The cost per serving for me is $1.27
The nutrition information per serving is:
calories - 79.3
fat - 0.7g
cholesterol - 10.9
total carbs - 11.3g
fiber - 2.4g
net carbs - 8.9g
protein - 6.2g
vitamin C - 33%
So with less than 9g of net carbs in it, this is fine for pretty much all levels of low carbing including induction, depending on what else you ate that day. It's full of great nutrition including lycopene from the tomatoes.
Most of the cost here comes from the very veggie salad bag, so if you can get the ingredients cheaper individually in bulk, you can try that too. The bag has lettuce, radish, carrots, and snow peas in it.
For the Excel spreadsheet to plug in your own weights:
Very Veggie Shake Juice Recipe Spreadsheet
Here's the video version to see it in action:
Very Veggie Shake Juice Recipe YouTube Video
Post in our forums if you have any questions!
Lisa Shea's Library of Low Carb Books
