Dirkosmoothie - Plain Private

Last updated August 31, 2018 Copy
AmountIngredient$ / daySource
1pillKirkland Signature Daily Multivitamin$0.03Amazon
1.6gIodized Salt$0.01Amazon
1.5gPotassium chloride$0.02Amazon
1gCholine bitartrate$0.01Amazon
0.04gVitamin D powder$0.00Amazon
34gSugars, granulated$0.03Local
65gNow Foods WHEY PROTEIN$1.09Amazon
56gSoybean Oil$0.13Local
168gBananas, raw$0.28Local
800gMilk, whole, 3.25% milkfat, with added vitamin D$0.72Local
Amounts for:
Total Daily Cost:
$2.75Add Ingredients
to Amazon Cart

This is an attempt to balance flavor, adequate protein and micro-nutrient intake, cost, and diabetic suitability.

This is the 'plain' flavor, which is used as the template to create other flavors off of.

The recipe relies heavily on local availability of bulk good, like milk, to lower costs.

The flax meal can be manipulated to produce the textural experience you'd like. If you want a thicker smoothie, add the flax when you make it and allow it to sit mixed in liquid, in the fridge, for a few hours. For a thinner smoothie, add the flax just before serving.

Flax is available via Amazon, but is likely to be much, much cheaper purchased in bulk from a local supplier. The same applies for salt, and may apply for whey protein.

The multivitamin can be crushed and added directly to the smoothie without negatively affecting flavor.

The cost of bananas has been estimated at 55 cents, then adjusted upward by 36% to account for peel waste. The amount used in the plain recipe is about 1.5x the average banana. It's perfectly acceptable to refrigerate or freeze the bananas to preserve them.

The body produces sulfur itself out of complete proteins. This recipe provides almost entirely complete proteins, and more of them than the usual US RDA, so it should provide adequate sulfur.

Buuut I'm just some idiot on the internet, and you probably shouldn't take my nutrition advice seriously. Research it yourself!

Nutrition Facts

Amount Per Day
27% Carb, 20% Protein, 53% Fat
% Daily Values*
Total Carbohydrate137g
Dietary Fiber 29g
Total Fat122g
Saturated Fat24g
Monounsaturated Fat19g
Polyunsaturated Fat34g
Omega-3 Fatty Acids21g
Omega-6 Fatty Acids33g
* Percent Daily Values are based on "My own half assed goals". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: My own half assed goalsChange

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