2014-10 Chocolate Keto Liquid Cake Private

Last updated October 31, 2014 Copy
AmountVolumeIngredient£ / daySource
93gPure Whey Protein (Chocolate)£1.06Bulk Powders
62gCoconut Flour£0.37Bulk Powders
8.8gDipotassium Phosphate£0.63MyProtein.com
3.4gTable Salt£0.00Local
0.8gCholine bitartrate£0.02Bulk Powders
1pillCalcium + Vitamin D3 + Vitamin K1 Capsules£0.07Bulk Powders
1pillZMA Capsule£0.12Bulk Powders
250g30% Śmietanka (Light Whipping Cream)£0.60Local
40gRapeseed Oil£0.11Local
1pillKirkland Signature Daily Multivitamin£0.03Costco
0gCocoa Powder£0.00Local
0gSucralose£0.00Bulk Powders
0gGround Cinnamon£0.00Local
0gSucralose£0.00Bulk Powders
0gPsyllium Husk Powder£0.00Bulk Powders
0gFlaxseed Powder£0.00Bulk Powders
0gPure Whey Protein (Vanilla)£0.00Bulk Powders
0gPure Whey Protein (Unflavored)£0.00Bulk Powders
0gUltra Fine Scottish Oats£0.00Bulk Powders
0.25portion1pieceKnorr Chicken Bouillon£0.00Local
0gCoconut Flour 2£0.00Bulk Powders
Amounts for:
Total Daily Cost:
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Note that although 45 g of carbs is a lot, 45 g - 25 g of fiber = 20 g net carbs, which is good :)

This recipe is mostly based on Liquid Cake. In my original, non-keto, recipe I was using psyllium husk as my main source of fiber (other than the oat powder). However, when I switched to a keto recipe, I found that having all of my fiber come from psyllium husk made the soylent undrinkably slimey :p. Replacing it with coconut flour isn't perfect -- the stuff I found locally is not very finely ground, so it makes my soylent gritty. However, I've discovered that I can handle gritty a lot better than slimey, so that's what I'm doing.

Śmietanka is like whipping cream. It's 30% fat :) The best part is that here in Poland it's sold in shelf-stable cartons, so I can just leave it in the cupboard until I open it :) :) :)

The flavor of this soylent is really coming from the protein powder. Adapting the recipe for keto meant that most of my calories are coming from fat (the cream and canola oil) and the protein powder is now a much smaller percent of my mix. This makes the flavor more subtle than before. Unfortunately, I also need to consume more salt than before. These combine to make the drink too salty, so rather than ruin my soylent I just supplement by drinking bouillon. I mix and drink the bouillon seperately -- I don't put the bouillon in the soylent, but I'm putting it on the recipe so my numbers work out :j

Nutrition Facts

Amount Per Day
7% Carb, 21% Protein, 72% Fat
Calories1706
% Daily Values*
Total Carbohydrate27g
101%
Dietary Fiber 25g
101%
Protein86g
118%
Total Fat130g
Saturated Fat62g
Monounsaturated Fat48g
Polyunsaturated Fat12g
Omega-3 Fatty Acids4g
Omega-6 Fatty Acids8g
Cholesterol280mg
Calcium
108%
Vitamin A
862%
Chloride
106%
Vitamin B6
538%
Chromium
140%
Vitamin B12
271%
Copper
100%
Vitamin C
134%
Iodine
100%
Vitamin D
233%
Iron
135%
Vitamin E
137%
Magnesium
107%
Vitamin K
148%
Manganese
128%
Thiamin
149%
Molybdenum
100%
Riboflavin
223%
Phosphorus
307%
Niacin
143%
Potassium
100%
Folate
229%
Selenium
102%
Pantothenic Acid
215%
Sodium
113%
Biotin
100%
Sulfur
Choline
104%
Zinc
272%
 
* Percent Daily Values are based on "mclaypool's keto 11/2014". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: mclaypool's keto 11/2014Change

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