| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 75 | g | Organic Blue (Purple) Corn Masa Flour | $0.40 | Amazon |
| 75 | g | Oat Flour/Powder | $0.18 | Amazon |
| 101 | g | Whey Protein Isolate (Unflavored) | $2.46 | Amazon (S) |
| 0.35 | g | Stevia | $0.07 | Amazon |
| 3.7 | g | Sea Salt | $0.01 | Amazon (S) |
| 3.3 | g | Potassium Citrate | $0.10 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
| 40 | g | Bob's Red Mill Chia Seeds | $0.55 | Amazon (S) |
| 10 | g | Bob's Red Mill Soy Lecithin Granules | $0.19 | Amazon (S) |
| 18 | ml | Extra Virgin Olive Oil | $0.22 | Amazon |
| 20 | ml | MCT Oil | $0.38 | Amazon |
| 30 | g | Coconut Oil | $0.37 | Swanson |
| 9.86 | ml | Vanilla | $0.27 | Amazon |
| 1500 | ml | Water | $0.00 | |
| 1 | pill | Publix 50 Plus Complete Senior Multivitamins | $0.04 | Publix |
| 5 | pill | Sundown Naturals Fish Oil Pills | $0.00 | Publix |
Amounts for: Total Daily Cost: | $5.28 | Add Ingredients to Amazon Cart | ||
DI 9QSDS682-1 FOOD SUBSTITUTE, POWDERED, VANILLA
NOTE: This recipe is in progress. I will continue to tweak it for flavor, likely increasing the oats : haranilla ratio. It's already fairly tasty, but in two phases: it's like drinking a vanilla shake followed by eating a corn chip, due to the haranilla aftertaste.
Nutrient Profile: This is based on my personal profile, and will change total calories and ratio as I play with that. TODO: add instructions on how to fork and personalize.
Preparation notes:
Making the powder:
Combine all dry ingredients excluding the soy lecithin and chia seeds, but including the K2/D3 capsule contents, and set aside. This can be done days in advance. Refrigeration is recommended but not required if not preparing immediately.
The lecithin/chia combo can also be pre-prepared and stored separately for convenience (refrigeration recommended, to best preserve the chia seeds)
Making the drink:
Note that 9.86ml (for the vanilla) is 2 tsp.
Combine 1L warm water with chia seeds, soy lecithin and blend. Add oils and vanilla and blend. Mix with powder, adding .5L additional water and let sit overnight. Blend before serving. Best served cold. Makes about 2L. The specks of chia seed and haranilla give it somewhat of a "melted vanilla bean ice cream" appearance.
Consume with 1 vitamin per day. I split it and take half with each of two meals. If you don't have a Publix supermarket nearby, try to find an iron-free multivitamin that keeps everything in range. The Kirkland multi from the QuidNYC Superfood recipe will do, but the iron is a bit too high for my liking.
Change Log:
2014-03-28 Derived from: https://www.completefoods.co/diy/recipes/quidnycs-superfood-for-him
