Veg Complete Vegan

Last updated May 14, 2014 Copy
AmountIngredient$ / daySource
225gOrganic White/Blue Corn Masa Flour$0.65Amazon
60gWheat protein isolate$0.65Honeyville
30gTrue Nutrition Rice Protein$0.53True Nutrition
18gFlaxseed (whole)$0.09Amazon (S)
16gSoy Lecithin$0.51Amazon (S)
20gHershey's Cocoa Powder$0.26Amazon
65gLight Brown Sugar$0.29Local
14gPotassium Gluconate$0.42Amazon
2gNow Foods Calcium Citrate Powder$0.08Amazon
32mlCanola Oil $0.07Target
4gIodised Salt$0.01local
1pillDEVA Vegan Multivitamin (Iron Free)$0.10Amazon
1pillNOW Foods Vitamin k-2$0.33Amazon
2gSulfur from Aminos$0.00Here
1portionSunlight$0.00The Sun!
Amounts for:
Total Daily Cost:
$3.99Add Ingredients
to Amazon Cart

Goals for this Recipe

  • Cheapness (low cost) (< $3/day goal.. still a work in progress)
  • Completeness (fulfill nutritional profile)
  • Vegan-ness (uh.. vegan)
  • Edible-ness (Should be consumable)
  • Drinkable-ness (End result should be a drink)
  • (somewhat required) Easiness (Should be relatively simple to put together)

Actual Updates

####2014-4-11

  • So made my first batch today. The first thought that comes to mind when I look at it: "chocolate shake". The second thought occurs after tasting it: "Nasty... in a bad way." Also, "Did I really just drop $200 to make this?". It tastes pretty doughy - like I've just diluted flour with water (which is pretty much what it is) and added a little cocoa in there for fun. I thought 65g of brown sugar would be a lot, but there's only the tiniest hint of any sweetness. Definitely gonna need some tweaking. Will also need to not do an entire day's worth in one blender go.

Minor Updates

####2014-3-8

  • Ordered all the amazon ingredients besides the soy lecithin. Also getting a scale and mason jars (I've always wanted my own set). Generally following kennufs' notes and tips.

  • Looking into Sunflower Lecithin as the primary choline source. There seems to be a lot of secondary sources/blog posts regarding soy lecithin's health concerns, so I may try to avoid it. I've emailed Swanson inquiring whether it is suitable for vegans as well as for the choline content in it.

  • Changed the cocoa source to Hershey's, since it appeared to be cheaper than the original version. For the most part, stuck with this source for nutrition info.


Nutrition Facts

Amount Per Day
52% Carb, 21% Protein, 27% Fat
Calories1933
% Daily Values*
106%
Total Carbohydrate257g
101%
Dietary Fiber 28g
132%
Protein106g
110%
Total Fat59g
Saturated Fat8g
Monounsaturated Fat26g
Polyunsaturated Fat24g
449%
Omega-3 Fatty Acids7g
100%
Omega-6 Fatty Acids17g
Cholesterol0mg
Calcium
105%
Vitamin A
167%
Chloride
104%
Vitamin B6
1055%
Chromium
343%
Vitamin B12
4167%
Copper
187%
Vitamin C
174%
Iodine
225%
Vitamin D
100%
Iron
211%
Vitamin E
298%
Magnesium
104%
Vitamin K
128%
Manganese
183%
Thiamin
1110%
Molybdenum
167%
Riboflavin
988%
Phosphorus
113%
Niacin
342%
Potassium
101%
Folate
122%
Selenium
240%
Pantothenic Acid
515%
Sodium
110%
Biotin
250%
Sulfur
246%
Choline
100%
Zinc
160%
 
* Percent Daily Values are based on "initialV's DRI". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: initialV's DRIChange

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