|Amount||Ingredient||$ / day||Source|
|311||g||Pre-cooked corn meal||$1.51||P.A.N.|
|138||g||Soy flour||$1.28||Bob's Red Mill|
|20||g||Chia seeds||$0.21||Marquis-Nutra Foods|
|24||g||Shredded coconut||$0.19||Bob's Red Mill|
|38||g||Toasted, unhulled sesame seeds||$0.61||Kevala|
|4||g||Iodized salt||$0.01||Morton Salt|
|1||pill||Kirkland Signature Daily||$0.03||Kirkland Signature|
|1||pill||Nature's Way Choline||$0.10||Nature's Way|
Total Daily Cost:
|$3.94||Add Ingredients |
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Own experience: Since August 2015, I've been replacing workday breakfasts and lunches with a low-protein, low-calorie EU-spec version, better tailored to my body weight. It's been remarkably uneventful, so no noticeable positive or negative effects compared to regular food.
Version notes: US adaptation of my Swedish recipe, with the same recommendations as in People Chow and links to Amazon. I'm pretty happy with this recipe, so there probably won't be any future changes.
All ingredients: Corn flour, soy flour, sesame seeds, chia seeds and salt.
Two weeks worth of powder (2.5 qt, 4 lb), see 11oz can for comparison
Same amount as above, now in a ziploc bag for transportation to my workplace...
...where it's put in a mixer with hot water
Cold, coagulated pudding with some apricot jam on top
Nutritional values: The recipe is high on copper (7.25mg, UL 10) and manganese (8.86mg, UL 11), but does not exceed any upper limits. As for choline bitartrate, no government body has specified any recommended daily intake levels. Without the pill, you'll get 55% of the National Academy of Sciences RDI and the rest will be synthesized by your body. If you're still concerned, just add a choline pill (like in the other recipes here).
Preparation: Depends on your desired consistency, which in turn depends on water temperature and soaking time. I recommend to (1) mix the powder with four times the warm water (at least 180F), (2) blend it for a minute or so, and (3) let rest for a minimum of 15 minutes but preferably 2 hours in order for the chia seeds to do their jelly thing. Also, soy flour and sesame seeds taste better if toasted in a dry pan.
Taste: Pretty mild, if not bland. It won't make your tastebuds light up like a Christmas tree, but I really like the absence of sweetness that's often found in other alternativts, whether store-bought or DIY-ed. Feel free to add milk, fresh och dried fruit, nuts, cinnamon or whatever you like.
Comments very welcome!