Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
4 | g | Emergen-C | $0.00 | |
5 | ml | Trader Joe's Flax Oil with Lignans | $0.08 | |
15 | ml | Sprouts Coconut Oil | $0.20 | Sprouts |
60 | g | Brown Sugar | $0.35 | Trader Joe's |
15 | ml | vanilla extract | $0.51 | Trader Joe's |
87 | g | Trader Joe's Unflavored Soy Protein | $1.53 | Trader Joe's |
20 | g | Potassium Gluconate | $0.62 | Amazon |
32 | g | Flaxseed Meal | $0.19 | Amazon |
11 | g | Coconut slices | $0.13 | |
2 | g | Table Salt | $0.00 | |
16 | g | coffee | $0.14 | |
100 | g | Oats | $0.22 | Sprouts |
6 | g | MSM Sulfur Powder | $0.34 | Amazon |
5 | g | Soy Lecithin Granules | $0.07 | Puritan's Pride |
20 | g | Safflower Oil | $0.33 | Vitacost |
28 | g | Coconut Flour | $0.26 | Amazon |
Amounts for: Total Daily Cost: | $4.99 | Add Ingredients to Amazon Cart |
I was looking to develop a recipe that is mostly complete--but I'm not planning to use this as my sole source of nutrition--probably 1-2 meals a day at the most. I wanted something that I could use for breakfast or lunch in a pinch. In reality I probably won't add all the extra supplements, like the vitamin D and K, sulfur, and potassium. We get lots of sun here in Denver so I'm not super worried about vitamin D--and I'm not planning to give up food altogether so I probably will keep it more minimal to keep the cost down.
Also--I love coffee! In the morning I just add a little cold coffee to the mix instead of water. Adds to the taste and gives you a little extra buzz.
I used mostly ingredients from Trader Joe's and Sprout's market. I have a vitamix blender, so I just used rolled oats instead of oat flour, if you don't have a super-blender its probably better to use flour. I also ended up using more water than I listed, as I don't like the texture super-thick.
I'm a bike commuter, so I'm really active during the week--definitely not looking to lose weight! I wanted something that I could use for extra fairly healthy calories during the day, as I often find it hard to eat enough during the day without spending too much money going out. Probably most normal-size people would need more calories than this recipe. I'm only about 5 feet tall, so I think this is probably about right for me to maintain weight even though I'm pretty active.
I really like the vanilla-coconut combo taste-wise. It's a bit oat-y tasting--I might try to add some masa or other flour next time. Let me know if you have suggestions!