AT 12;45 ATE A FLAT MUSHROOM + A GREEN PEPPER + 2-3 CUPS OF KALE WITH NUTRITIONAL YEAST + TEASPOON OF EACH: PUMPKIN, SEASAME, HEMP, SUNFLOWER SEEDS + 1/2 GLOVE GARLIC + CHIVES + 1/2 GLASS BOYSENBERRY JUICE
all right, here we go:
portobello 121g, GI=3, IF=-3, O3=ND, O6=242mg, protein 5.2g
green pepper, 1med 119g, GI=2, IF=37, O3=9.5mg, O6=64mg, protein 1g.
kale, boiled, w salt, 2c (260g), GI=3, IF=452, O3=134mg, O6=103mg, protein 2.5g
nutritional yeast, 16g, GI=1, IF=NA, O3=ND, O6=ND
pumpkin seed, roasted, 1oz (28g) (i only have data down to 1oz so all these following numbers should likely be significantly lower: GI=10, IF=-79, O3=22mg, O6=2474mg (!!!), protein 5.2g.
sesame seeds, 1 tbsp (adjust down from this minimum available serving size), GI=0, IF=-3, O3=34mg, O6=1924mg, protein 1.6g
hemp seed ND
sunflower seeds, 1oz (28g) (smallest serving size option avail), GI=0, IF=11, O3=21mg, O6=6454mg, protein 5.8g
garlic, 1 clove, 3g, GI=0, IF=107, O3=.6mg, O6=6.9mg, protein .2g
chives, raw, 1tbsp, GI=0, IF=11, O3=.4mg, O6=7.6mg, protein .1g
all i can give you re boysenberry is numbers for sweetened canned berries...
boysenberries, heavy syrup, GI=8, IF=-51, O3=23mg, O6=45mg, protein 1g
SO, again given that we can't be perfectly accurate, wrt inflammation factors, your kale and garlic are champs for balancing pro-inflammatory foods like the boysenberries and pumpkin seeds.
your nut/seed mix looks tasty, but a bit out of whack on the O6 side - basically canceled out the morning's flaxseed oil and then some (although the second smoothie would fix it right up directly). alternatively, if you drop the second smoothie, you could consider adding walnuts and/or flax seed to this mix to make sure you keep the O3s nice and high.
as for GI, this meal is tough due to the data that's not available or has mismatched serving sizes, but let's ballpark total GI to 15.
total protein, again just ballparking, let's say 13g for this meal.
i think if you want to bulk up calories without the smoothie, that things like avocado, more root veg, and more nuts could be possibilities - just watch that O6/O3 ratio.
going to stop for now. looking forward to analyzing that ox tail bone soup. all the root veg. i really like the wide variety of foods you're getting in.