| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 150 | g | Masa harina (organic) | $0.15 | Amazon |
| 120 | g | Rice protein powder (organic) | $3.09 | Amazon |
| 85 | g | Beans, Navy (organic, cooked) | $0.09 | Grocery |
| 80 | g | Oat Flour/Powder (grind from organic oatmeal) | $0.35 | Grocery |
| 30 | g | Flaxseed Meal (grind from organic seed) | $0.18 | Grocery |
| 240 | ml | Almond Milk, Organic (3 cups) | $0.76 | Grocery |
| 55 | g | Canola Oil (organic) - 1/4 cup | $0.64 | Whole Foods |
| 250 | g | Banana, Organic (two) | $0.50 | Grocery |
| 2 | portion | Honey (organic) - 2 Tbsp | $1.07 | Grocery |
| 15 | ml | Vanilla (organic) - 3 tsp | $0.41 | Grocery |
| 5 | g | Nutmeg | $0.33 | Grocery |
| 3 | g | Iodised Salt (mounded 1/2 teaspoon) | $0.01 | Grocery |
| 0 | g | VITAMINS (taken separately) | $0.00 | |
| 1 | pill | Multivitamin 365 Whole Foods | $0.08 | Whole Foods |
| 1 | pill | B12-2000 Biotics Research | $0.33 | Amazon |
| 1 | pill | Vitamin C | $0.05 | Whole Foods |
| 1 | pill | Vitamin D Nutragold | $0.04 | Amazon |
| 1 | pill | Vitamin K - Now Foods | $0.05 | Amazon |
| 3 | pill | MSM Glucosamine - Now | $0.25 | Amazon |
| 1 | pill | Biotin | $0.25 | Amazon |
| 2 | pill | Choline & Inositol - Solaray | $0.23 | Amazon |
| 2 | g | Potassium chloride | $0.04 | Amazon |
Amounts for: Total Daily Cost: | $8.89 | Add Ingredients to Amazon Cart | ||
This recipe is a two-parter: the first part is the actual food, the second is a list of supplements that are taken separately. I wanted to create a healthy, vegan, soy-free and wheat-free blend that actually tastes good, which also complements the doctor-recommended vitamin regime I am already on. This recipe uses only a little water, a huge plus for taste. I recommend that you make this 30 minutes before consuming it, and cook the masa for 5 minutes, 1:2 with water (as you would oatmeal), so that it softens.