Fresh Fruit and Gunk soylent

by lachek
Last updated January 12, 2014 Copy
AmountIngredient$ / daySource
280gRaspberries$1.87Fortinos
200gBanana$1.00Fortinos
125gKale, fresh$0.83Nations
175gLiberte Vanilla Greek Yogurt 2%$1.40Fortinos
30mlCedar Tahini$0.28Nations
10mlFlora Flaxseed Oil$0.24Fortinos
30gSalba Chia Seeds$1.50Fortinos
48gNorth Coast Naturals Soya Protein$2.12Fortinos
50gSelection Skim Milk Powder$0.40Metro
2gIodized Salt$0.01Fortinos
8gGrace Organic Coconut Sugar$0.11Nations
Amounts for:
Total Daily Cost:
$9.76Add Ingredients
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You can definitely keep a portioned mix of the dry ingredients (chia seeds, soy protein, skim milk powder, salt, sugar). You could probably mix up the flaxseed oil and tahini as well and keep refrigerated, but there's not much time saving to be had by that. Raspberries, banana, and kale could be fresh, or frozen into portions (1 cup raspberries, 1 banana, 75g kale). Mix in about 2 cups of water before blending.

This needs some improvement. My previous recipes contained strawberries which made the smoothie much sweeter and appealing to look at. In addition it does not meet my protein expectations; considering switching the soy-based protein for whey isolate again. Maybe more sugar?

Very happy with its vitamin and mineral content, although a bit more care would be needed to ensure 100% of requirements are met. ALA vs Omega-6 fats ratio seem OK. Fiber content is great thanks mostly to the kale and chia.

In future versions would like to minimize amount of wet ingredients (tahini, flaxseed oil, yogurt) or at least find a way of making it into a single portionable wet-mix.

I find that the main difficulty in sticking to this smoothie-based diet is that the flavour and consistency deteriorates when it sits (especially overnight). Ultimately I'd like to develop a mix consisting of one or two portionable components that you toss some fresh fruit into and blend right away, rather than several non-mixable components that needs to be carefully portioned and measured individually.

For being an unofficial soylent clone it is rather expensive (although still about the same cost as official soylent). I'm chalking that up mostly to being predominantly a fresh-ingredient product in reasonable grocery-store sized quantities. In the next version I will try to bring the cost down by using whey isolate instead of soy protein and get that and chia seeds in much, much larger bulk quantities.

Nutrition Facts

Amount Per Day
49% Carb, 19% Protein, 32% Fat
Calories1472
% Daily Values*
92%
Total Carbohydrate190g
190%
Dietary Fiber 53g
71%
Protein73g
119%
Total Fat55g
Saturated Fat9g
Monounsaturated Fat13g
Polyunsaturated Fat30g
839%
Omega-3 Fatty Acids13g
100%
Omega-6 Fatty Acids17g
Cholesterol25mg
* Percent Daily Values are based on "lachek's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: lachek's U.S. government DRI, male 19-50, 2000 caloriesChange

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