| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 193 | g | Pre-cooked Masa (Masa Precocida) | $0.42 | Amazon |
| 55 | g | Now Foods 100% Whey Protein Isolate | $1.26 | Amazon |
| 60 | g | Almond meal | $0.92 | Amazon |
| 22 | g | GNC Mega Men® Sport - Vanilla Bean | $1.02 | GNC |
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.26 | Amazon |
| 5 | g | Potassium Citrate | $0.20 | PureBulk, Inc. |
| 4 | g | Iodised Salt | $0.01 | local |
| 1 | g | Choline bitartrate | $0.01 | Amazon |
| 20 | g | Hershey's Cocoa Powder - Special Dark | $0.26 | Amazon |
| 96 | g | Honeyville's Star-Dri Matodextrin | $0.26 | Amazon |
| 50 | g | Swanson Premium Sunflower Lecithin Non-GMO | $1.37 | Amazon |
| 1 | pill | NOW Foods Vitamin K-2 | $0.10 | Amazon |
Amounts for: Total Daily Cost: | $6.10 | Add Ingredients to Amazon Cart | ||
GʊdFud (pronounced good food) began as a variant of People Chow. I've made a number of substantial changes however. I had swapped out the Soybean Oil for Soy Lecithin Powder in 1.2 to provide fat in a powdered form. In an effort to ditch the Soybean altogether, I've sine switched it to Sunflower Lecithin Powder. These changes had increased the price substantially, but with the benefit that it is a fully powdered recipe. It also features the addition of Cocoa powder to layer a chocolatey taste on top of the already good taste of vanilla from People Chow's choice of micronutrient base.
Version 1.2 added the use of maltodextrin to bring the sweetness up a bit. In 1.3, I've changed to a bulk source that is significantly cheaper, but requires a bit of a commitment since the package is a 50 pound sack. The Masa and Almond meal have been tweaked to bring the recipe in line.
I've tweaked this version to closely match the US DRI for males 19-50 on a 2000 calorie diet. My own nutrient profile requires more calories, more protein and less fat at the moment, so I will be using slightly different formulation myself.
In 1.2 I was not able to find what I felt was fully reliable nutritional information on Soy Lecithin Powder. The numbers were not very complete and that caused me to list the recipe as beta. With 1.3 and the switch to Sunflower Lecithin, I have much more complete information than I had for the Soy. Unfortunately, the information is still not quite complete since the omega-3 and omega-6 content is estimated, and the choline content computed from the amount of phosphatidylcholine and thus may not be accurate.
The Sunflower Lecithin Powder also does not appear to have any listing for vitamin K, although I'm fairly certain it has some. I've added a Vitamin K-2 supplement to be on the safe side.
Despite the estimated values for omega-3, omega-6 and choline, I feel the estimates are accurate enough that in the current recipe they are reasonable safe. I've ordered my ingredients (in fact, most of them have arrived) and I will be testing for taste and mouth feel shortly. If all goes well, the beta status will be lifted.