| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 0.5 | g | Vitamin D powder | $0.06 | Amazon |
| 1.2 | g | Choline bitartrate | $0.01 | Amazon |
| 4.5 | g | Potassium chloride | $0.08 | Amazon |
| 1 | pill | Kirkland Signature Daily Multivitamin | $0.03 | Amazon |
| 200 | g | Bulksupplemets Pure Soy Protein Isolate Powder | $1.30 | Amazon |
| 0.5 | g | Sucralose, pure | $0.06 | Amazon |
| 6.5 | g | Salt, table | $0.01 | Local |
| 90 | g | Seeds, flaxseed | $0.18 | Local |
| 30 | g | Seeds, chia seeds, dried | $0.13 | Local |
| 72 | g | Soybean Oil | $0.16 | Local |
| 0.2 | g | 5HTP | $0.04 | Amazon |
Amounts for: Total Daily Cost: | $2.06 | Add Ingredients to Amazon Cart | ||
It tastes good. Like rich, sweetened almond milk. But better, and with a more neutral flavor. It responds well to various flavorings.
This recipe attempts to balance diabetic suitability, flavor, satiation, and cost, in that order.
It is accidentally keto, (7 grams digestible carbs) vegan, and gluten free.
5HTP is optional, and included as a satiation aid.
Additionally, 20mg/day of instant coffee power and/or 1mg/day of L-Theanine may be added without negatively affecting any micronutrients.
Good additional flavorings include: Dutch process cocoa powder (Add more sucralose to offset bitterness). Peanutbutter (Reduce oil to offset calories). Imitation vanilla extract. Mapleline.
Whey or Pea proteins could be used in place of soy, but it's recommended that you vet any such combinations for excesses of magnesium (And other micronutrients).
This recipe achieves 100% RDA according to my own research, which differs in several key areas from the FDA guidelines. More information on that can be obtained by clicking on "Dirkson's half-assed nutrient profile". The name should give you a hint about how much you should trust that.
To prepare the recipe, reduce all solid ingredients (chia, flax, multivitamin) to a powder, then mix all the powders together, add the oil, and mix again. You should be left with a powder that loosely holds together when crushed. Theoretically this should have indefinite shelf stability when all ingredients are mixed and stored in an airtight container, but I'm not sure how to actually measure that.
It's recommended to mix small amounts of the prepared powder with water when hungry. The flaxseeds tend to become very goopy when left in contact with water for extended periods, so it's best to not let that happen.