Justin’s Super Salad Changelog

Name: Justin’s Super Salad

Cost per serving: $10.46

Nutrition per serving:

Calories: 1597

Carbohydrates: 51

Protein: 62 grams

Fiber: 9.3 grams

Fat: 138 grams

Vitamin C: 177%

Vitamin A: 142%

Calcium: 30%

Iron: 48%

Zinc: 70%

vegetable servings: 6 cups

-1 bag brocolli slaw or broccoli florets $3

-2 bags arugula  – $4

-3 bunch watercress = $4.5

-3 bunch cilantro = $3.87

-2 containers sugar plum tomatoes $7

-1 bunch beets and beet greens or 1 purple cabbage $2.49

-1 container blue cheese  $3.49

-1 bag raw walnuts $4.99

–broccoli sprouts– $23.75 per 1 lb bag of broccoli seeds, serving cost TBD, $.05?

PROTEIN: 100% organic grass fed ground beef $7-9/lb = $3.50-$4.50/serving

DRESSING :

-Ingredients for 1 serving:

-2 oz ( 4 tbsp ) ACV- $.40/serving *

-2 oz ( 4 tbsp ) Olive Oil – $.60/serving *

-1 tbsp Raw honey – $.31 /serving *

-1/8 tbsp black pepper- ?$

-1/8 tbsp cayenne pepper ?$

-2 bag garlic/8 salads -$1.50 x 2=$3 / 8 servings = $.38/serving

 Total cost for dressing: $1.80?/serving

Ingredient: -1 bag Trader joes brocolli slaw $3/bag
5 cups broccoli slaw  (340 grams)/ 8 servings = .625 cups (42.5 grams) of slaw per serving
100 calories / 8 servings = 12.5 calories per serving
20 grams carbohydrates / 8 servings = 2.5 grams  carbs per serving
8 grams protein / 8 servings = 1 gram protein per serving
8 grams fiber / 8 servings = 1 gram fiber per serving
480 % vitamin C / 8 servings = 60% vitamin c per serving
280 % vitamin A / 8 servings = 35% vitamin A per serving
16 % calcium /8 servings = 2% calcium per serving

Ingredient: Arugula 
10 calories per serving
12 cups arugula per 8 servings = 1.5 cups per serving
12 grams carbohydrates per 8 servings =  3 grams per serving
8 grams sugar per 8 servings = 1 gram sugar per serving
4 grams fiber per 8 servings = .5 grams fiber per serving
8 grams protein per 8 servings = 1 gram protein per serving
Vitamin A= 160% per 8 servings = 20% per serving
Vitamin C= 80% per 8 servings = 10% per serving
Calcium
Iron

Ingredient: Beets
Serving Size: 37 grams
Calories 13
Sodium 24 mg
Potassium 100 mg
Total Carbs 3 g
Dietary Fiber 1 g
Sugars 2 g
Vitamin C 3%
Iron 1%

Ingredient: Beet Greens
Serving size: .5 cup
Calories 4
Sodium 43 mg
Potassium 145 mg
Total Carbs 1 g
Dietary Fiber 1 g
Vitamin A 24%
Calcium 2%
Vitamin C 10%
Iron 3%

Ingredient: Watercress
Serving size:  Per 1 cup, chopped (34 g)
Calories 4
Potassium 112 mg 3%
Total Carbohydrate 0.4 g 0%
Dietary fiber 0.2 g 0%
Sugar 0.1 g
Protein 0.8 g 1%
Vitamin A 21%
Vitamin C 24%
Calcium 4%
Magnesium 1%

Ingredient: Cilantro
Nutrition Facts
Cilantro leaves
Amount Per 9 sprigs (20 g)
Calories 5
Sodium 9 mg 0%
Potassium 104 mg 2%
Total Carbohydrate 0.7 g 0%
Dietary fiber 0.6 g 2%
Sugar 0.2 g
Protein 0.4 g 0%
Vitamin A 27%
Vitamin C 9%
Calcium 1%
Iron 2%
Magnesium 1%

Ingredient: Grass Fed Beef
1/2 lb serving of 85%lean 15% fat
Calories: 480
Fat: 34g
Saturated Fat: 14g
Cholesterol: 150mg 50%dv
Sodium: 1 50mg 6%dv
Protein: 42g
Iron: 30%
Riboflavin: 20%
Niacin: 50%
Vitamin B6: 40%
Zinc:  70%
Selenium: 50%

Ingredient: Blue Cheese
Serving Size 1oz (28g)
Calories: 100
Total Fat: 8g 12%
Saturated Fat: 6g 30%DV
Cholesterol: 20mg 7%
Sodium 380mg 16%
Carbohydrate: 1g
Protein: 6g Vitamin A 6% DV
Calcium 15% DV

 Ingredient: Walnuts

Serving size: about 1/2 cup (60g)
Calories: 400
Total Fat: 40g 60%DV
Saturated Fat: 4g 18%DV
Polyunsaturated Fat: 28g
Mono Unsaturated Fat: 5g
Total Carbohydrate: 8g
Fiber 4g 16% DV
Sugars: 2g
Protein: 10g
Calcium 4%
Iron: 8%

Ingredient: Tomatoes (Trader Joes organic sugar plum tomatoes)

serving size: 4oz.

Calories 29
Sodium 17 mg
Potassium 267 mg
Total Carbs 7 g
Dietary Fiber 1 g
Sugars 4 g
Protein 1 g
Vitamin A 15%
Calcium 2%
Vitamin C 61%
Iron 6%

Ingredient: Olive Oil

serving size: 2oz:=  4tbs?
Calories: 480
Total Fat: 56g
Saturated fat: 8g
Polyunsaturated Fat: 6 g
Monounsaturated Fat: 40g

Ingredient: Raw Wild Honey

Serving Size: 1 tbs
Calories: 60
Total Carbs: 17g
Sugar 16g

running total of calories: 1597