{"id":4833,"date":"2018-12-11T16:50:20","date_gmt":"2018-12-11T08:50:20","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/\/?p=4833"},"modified":"2021-04-11T15:50:26","modified_gmt":"2021-04-11T07:50:26","slug":"whey-cheesecake-v2-2","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/whey-cheesecake-v2-2\/","title":{"rendered":"(Recipe) Whey Cheesecake V2"},"content":{"rendered":"

To celebrate my Annual\u00a0Food for Thoughts 2018<\/a>\u00a0writeup - here is a much more frugality approved recipe over\u00a0the initial 2017 version<\/a>. 40% Less Greek yoghurt used. 50% Less cream cheese required. A staple dessert during this year's strenuous Cyclical Keto\/LC+IF.<\/p>\n

Ingredients & Pricing<\/h1>\n

Each cake = 4 serves. Or 3 for a very hungry person.<\/p>\n

    \n
  1. 165g (any brand) Greek yoghurt preferably NOT low fat (obviously)<\/strong>. ($4 for 1kg tub) 65 cents\u00a0used up.<\/span><\/li>\n
  2. 1x whole egg.<\/strong> (one 12x 600g carton of egg = $2.00 - $2.50). <\/em>18 cents<\/span>\u00a0used up<\/span>. NOTE: 2018 seasonal pricing.<\/em><\/li>\n
  3. 125g of cream cheese (regular)<\/strong>.\u00a0($2.50-$2.75 per small tub sadly a price increase compared to 2017). <\/em>$1.25 used up<\/span><\/li>\n
  4. WPCs of choice <\/strong>(I'm using unflavoured 2 Brother Foods bulk purchased FIVE KILOGRAMS for $25<\/a>) = 33g<\/strong>. 17 cents used up.<\/span><\/strong><\/li>\n
  5. 3 tsp psyllium husk ($6 per 250g bag).\u00a08 Cents used up.<\/span><\/li>\n
  6. 1 tsp of Xanthan Gum. A 100g batch @ $5 lasts for plentiful for month\/s at a time.<\/li>\n
  7. Sweetener of choice, crushed tablet\/s of either: Equals<\/a> (Ace-K\/aspartame based) \/ Hermesetas HMC<\/a> cubes (the old one as Sucralose based) \/ or ALDI's Merryfield brand (Stevia based): $6 for average simplicity sake. I'm not here debating whether all these sweeteners are heat stable or not - one study says yes<\/a>, and the other says no<\/a>. My pragmatic conclusion? I'd crush the tablets BEFORE serving.<\/li>\n
  8. (optional) Baking soda & cream of tartar: just out of experimentation I've been trying to make a cheesecake that \"rises\" but so far failed. Hence, these two are optional ingredients.<\/em><\/li>\n<\/ol>\n

    Tallying up the price - it takes approximately $37AUD<\/strong> as \"Recipe Initial Investment\". And it takes $THREE to make each cake.<\/p><\/blockquote>\n

    Theoretically, you could make up to TWELVE (12) cheese cakes from this initial investment of $37. <\/strong>You know exactly what goes within it. If you earn a very comfortable $75,000 Australian FIAT dollars<\/a> per annum (excluding tax) - you should be able to comfortably make this perhaps three cakes (3) every week. Every week, of the year.\u00a0<\/strong><\/p>\n

    What's $468 Dollars <\/strong>($3 times 3 = $9 per week; $9 times 52 weeks per year = $468)<\/em> per year<\/strong> means to you? That could be a holiday for sure. But a very frugal holiday in paradise indeed - without food.<\/p>\n

    Execution.<\/h1>\n

    Preheat your oven to 150 degree Celcius.<\/p>\n

    <\/p>\n

    Go combine all ingredients (use 150g of yoghurt first of all I will explain why later), before blending it all with a mixer be sure to gently first soften any solid chunks.<\/p>\n

    The main difference between this and the initial version<\/a> - is that you HAVE to add plenty of water<\/strong> - up to 100ML worth to ensure that the pysllium and the xanthan gum swells up well.<\/p><\/blockquote>\n

    If you do find the overall mixtures is too \"broken up\", add slightly more xanthan gum (tiny pinch at a time) with perhaps 2 tablespoons of water. The goal here is to ensure the overall resulting mix is as fluid like as possible,<\/strong> not dispersed or broken to chunks. This may take time and practise.<\/p>\n

    About a minute or two worth of mixing, it's time to bake<\/strong>. Bake for 25<\/strong> minutes at preheated 150 degrees celsius. After this 25 minutes have passed - turn down the heat to 50 degrees celsius<\/strong> and bake for another 30 minutes.<\/p>\n

    Take out and let cool to surrounding temperature before storing in fridge for at least six hours before serve.\u00a0The psyllium + xanthan should resembles a thick enough finish of a cake.<\/p>\n

    Now - that you've used up 150g of yoghurt, chances are - the familiar cheesecake palatability is missing.<\/strong> This is where you'll need to spoon out a further 15g of greek yoghurt to help achieve that on top of each<\/strong> serve.<\/p><\/blockquote>\n

    Next, you also need to now add the sweeteners. Crush the tablets.<\/p>\n

    World Peace.<\/p>\n

    <\/p>\n

    Version 2.0 Macros<\/h1>\n

    One batch, one cake = 4 serves.\u00a0 The entire<\/strong> cake comprises of 648<\/strong> calories. 20g of carbs (most are added from fibre), 40g of fats, 52g of protein. Split into four (4) serves you will get 162<\/strong> calories, 5 grams of carbs, 13g of protein, and 10g of fats.<\/p>\n

    Nearly HALF the calories off the initial version<\/a>; but thanks to the added \"bulk\" from water + pysllium + Xanthan = makes this a more frugality friendly version. Humility approved.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
    Nutrition Facts<\/th>\n<\/tr>\n
    Servings<\/span>\u00a04.0<\/span><\/td>\n<\/tr>\n
    Amount Per Serving<\/td>\n<\/tr>\n
    calories<\/strong>\u00a0<\/span>162<\/span><\/td>\n<\/tr>\n
    % Daily Value *<\/td>\n<\/tr>\n
    Total Fat\u00a0<\/strong><\/span>10<\/span>\u00a0g<\/span><\/td>\n15<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Saturated Fat\u00a0<\/span>6<\/span>\u00a0g<\/span><\/td>\n31<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Monounsaturated Fat\u00a0<\/span>0<\/span>\u00a0g<\/span><\/td>\n<\/tr>\n
    Polyunsaturated Fat\u00a0<\/span>0<\/span>\u00a0g<\/span><\/td>\n<\/tr>\n
    Trans Fat\u00a0<\/span>0<\/span>\u00a0g<\/span><\/td>\n<\/tr>\n
    Cholesterol<\/strong>\u00a0<\/span>47<\/span>\u00a0mg<\/span><\/td>\n16<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Sodium<\/strong>\u00a0<\/span>320<\/span>\u00a0mg<\/span><\/td>\n13<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Potassium<\/strong>\u00a0<\/span>18<\/span>\u00a0mg<\/span><\/td>\n1<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Total Carbohydrate<\/strong>\u00a0<\/span>5<\/span>\u00a0g<\/span><\/td>\n2<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Dietary Fiber<\/strong>\u00a0<\/span>0<\/span>\u00a0g<\/span><\/td>\n2<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Sugars<\/strong>\u00a0<\/span>5<\/span>\u00a0g<\/span><\/td>\n<\/td>\n<\/tr>\n
    Protein<\/strong>\u00a0<\/span>13<\/span>\u00a0g<\/span><\/td>\n25<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Vitamin A<\/span><\/td>\n1<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Vitamin C<\/span><\/td>\n0<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Calcium<\/span><\/td>\n11<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    Iron<\/span><\/td>\n1<\/span>\u00a0%<\/span><\/td>\n<\/tr>\n
    * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    <\/p>\n

    To up the fat content and finish - I serve mine with flaxseeds and if the austerity budget allows - 15g worth of peanut butter, or\u00a015g\u00a0brazil nuts and raspberries.<\/strong>\u00a0With cinnamon on top.<\/p>\n

    Feeling constipated or gassy the next day?<\/h2>\n

    My thoughts on fibre is neither for or against. Try lessening the amount of pysllium husk next time, but try adding more of the xanthan.<\/strong>\u00a0Experiment the amounts.<\/p>\n

    Mix the whey 1\/2 and 1\/2 with gelatin<\/a> powder.\u00a0 There seems to be compelling reasons to balance<\/a> between muscle-meats intake with gelatinous rich sources to aid gut health.<\/p>\n

    Mineral supplementation is also a must. If 50% of the population in one of the world's populous countries are deficient in magnesium; <\/a>then it pays to have a good Magnesium supplement in order. Lacking\u00a0Potassium<\/a> may also be another factor; though I'd warn this to be the more difficult to manage than magnesium; too much of one can lead to dangerous side effects.<\/p>\n

     <\/p>\n

    --<\/p>\n

    Another recipe for ending the year done and dusted. Post your thoughts below!<\/h5>\n","protected":false},"excerpt":{"rendered":"

    To celebrate my Annual\u00a0Food for Thoughts 2018\u00a0writeup - here is a much more frugality approved recipe over\u00a0the initial 2017 version. 40% Less Greek yoghurt used. 50% Less cream cheese required. A staple dessert during this year's strenuous Cyclical Keto\/LC+IF. Ingredients & Pricing Each cake = 4 serves. Or 3 for a very hungry person. 165g […]<\/p>\n","protected":false},"author":1,"featured_media":9099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/pbxvaa.sn.files.1drv.com\/y4mzOpBgJ5TWp8ZotBVhgsWpBlC6qAIJ_a6ne8-_vRbvdQw_LwnC7C9I_x3i3-DsWYLPatyFcIi19gWQPtTpfu7a_ZQUMf0psQ4SgrTL5HmCWsagv7SyLAmGXqmKEnecM6g9KEqdmfh9wH9Nt7oxfn-8epvCWlL-X4tPoBiKW9GmopHEjp8nBN_zs5rp1kIcwSw0vehsJicfu-m8kpAFH7gsw?width=1559&height=879&cropmode=none","fifu_image_alt":"This Is\u2122 Humility Whey Cheesecake V2","footnotes":""},"categories":[10],"tags":[],"class_list":["post-4833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-methods"],"yoast_head":"\n(Recipe) Whey Cheesecake V2 - fair-enough.me<\/title>\n<meta name=\"description\" content=\"A revenge of the humility budget approved whey protein cheesecake. 40% less yoghurt used. 50% cream cheese used. 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