The pipeline
Every one of the 123 recipes on this site (the 111-recipe cookbook plus the12-flavor Creami library) exists as structured data: each ingredient carries agram weight, and each gram weight maps to per-100-gram nutrition values fromUSDA FoodData Central (or standard U.S. label values for branded-category items like dairy-free cream cheese, protein blends, and allulose syrup). A build script multiplies, sums, and divides by servings. No rounding happens until the final per-serving figure. When a recipe uses another recipe as a component — a slice of theprotein bread, a tablespoon ofcaramel — it pulls that recipe's computed per-unit macros, so the math nests instead of drifting.
Two validation passes run on every recipe before it publishes: an Atwater sanity check(listed calories must reconcile with 4/4/9 kcal-per-gram macro math, with fiber at ~2 and allulose at 0.4 — any recipe off by more than 30% fails the build) and an allergen text auditthat pattern-scans every ingredient line and step against the site's exclusion list — gluten, oats, dairy, soy, peanuts — so a stray "soy sauce" can't sneak into step 4 of anything.
Net carbs, and the allulose line
Net carbs = total carbohydrate − fiber − allulose. That is this site's calculation, not an FDA-defined label declaration. Allulose is chemically a carbohydrate, so it remains inside Total Carbohydrate on U.S. labels. FDA guidance uses 0.4 kcal/g and states that the agency intends enforcement discretion for excluding allulose from Total Sugars and Added Sugars. Rather than make you take our subtraction on faith, every nutrition label on this site printsallulose on its own line so both readings are visible. The evidence behind that treatment is laid out, with sources, in the allulose guide. Soluble psyllium fiber is counted at ~2 kcal/g.
Weighing conventions
- Meats are weighed raw unless the ingredient line says cooked; rice and pasta lines say which state they mean.
- Volume equivalents (cups, tablespoons) are conveniences printed next to the gram weights; the grams are the recipe.
- Brand variation is real: expect ±10–20% versus your exact products, mostly from protein powders and dairy-free substitutes. Weigh, don't eyeball, when precision matters to you.
The design targets the numbers serve
| Target | Design rule | Site-wide result |
|---|---|---|
| Protein | Mains ≥ 28 g/serving (18 g vegetarian); ice creams ≥ 20 g | Mains average 35.9 g |
| Fiber | Engineered in everywhere: psyllium bread, bean layers, chickpea pasta, chia | Mains average 7.3 g |
| Fat | ≤ 15 g/serving, most under 10 | Site maximum: 15.3 g (Classic Shakshuka) |
| Carbs | Medium — real rice, potatoes, corn tortillas, fruit; sweetness from allulose | Mains average 38.2 g net |
What we deliberately don't track
Sodium isn't computed — it swings enormously with your broth, sauces, and salt hand, and a fake-precise number is worse than none. Recipes season to taste; if you track sodium, your brands' labels are the source of truth. Micronutrients are likewise out of scope: the per-100 g source data exists, but stacking twenty ±15% estimates produces confident-looking nonsense, and we'd rather publish four numbers we can defend than thirty we can't.
Editorial standards, while you're here
- Health and safety claims in the education center cite primary sources — FDA guidance documents, GRAS notices, peer-reviewed trials — never other blogs.
- Where evidence is thin (long-term outcome data, pet safety), the page says so instead of rounding up to certainty.
- Nutrition information here is an estimate for general guidance, not medical or dietetic advice; allergen formulations vary by brand and change over time — verify labels.
Found an error in a number? We want it: say hello and tell us.