Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
180 | g | Corn flour, masa, unenriched, yellow | $0.90 | Amazon | ||
167 | g | 2½ | cups | Rolled Oats | $0.29 | Costco |
85 | g | MusclePharm Combat Protein Powder - Cookies 'n' Cream | $1.69 | Costco | ||
42 | g | Soybean Oil | $0.29 | Amazon | ||
6 | g | 1 | tsp | Potassium Citrate | $0.22 | Amazon |
5 | g | MSM Sulfur Powder | $0.29 | Amazon | ||
4 | g | ½ | tsp | Iodised Salt | $0.03 | local |
2 | g | ½ | tsp | Choline bitartrate | $0.06 | Amazon |
1 | pill | Kirkland Signature Daily Multi (vitamin) | $0.03 | Costco | ||
1 | pill | 1 | piece | Kirkland Calcium Chews (caramel or chocolate) | $0.07 | Costco|Amazon |
Amounts for: Total Daily Cost: | $3.86 | Add Ingredients to Amazon Cart |
This is a hybrid of People Chow and Chewable Chow. I find the mix of oats and corn to be quite tasty. Using the Combat Powder available at Costco is quite cost effective and the Cookies 'n' Cream flavor likely contributes a lot to the flavor.
The rolled oats can be ground using a blender or food processor for a few minutes to make a semi-coarse oat flour. The daily multivitamin should be ground to a powder and thrown into the mix for maximal absorption. The only additional supplement is the Kirkland Calcium Chews, which I think tastes exactly like tootsie rolls, so it's a nice midday snack.
A single batch of this makes ~4 cups for a 2000 kcal dietary intake, so 1+1/3 cup for a single meal or 2/3 cup for a snack portion. For smaller or dieting folk, a 1500 kcal diet would use 3 cups out of the batch. I use a 1:1 ratio of powder to water, but my girlfriend likes a little more water in hers. I like mine room temp, and she likes hers chilled overnight. I've experimented in adding yogurt, instant coffee, spiced ground chocolate, and to be honest, I prefer it without any additional flavors, but it's nice to have the occasional change.