Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
280 | g | Raspberries | $1.87 | Fortinos |
200 | g | Banana | $1.00 | Fortinos |
125 | g | Kale, fresh | $0.83 | Nations |
175 | g | Liberte Vanilla Greek Yogurt 2% | $1.40 | Fortinos |
30 | ml | Cedar Tahini | $0.28 | Nations |
10 | ml | Flora Flaxseed Oil | $0.24 | Fortinos |
30 | g | Salba Chia Seeds | $1.50 | Fortinos |
48 | g | North Coast Naturals Soya Protein | $2.12 | Fortinos |
50 | g | Selection Skim Milk Powder | $0.40 | Metro |
2 | g | Iodized Salt | $0.01 | Fortinos |
8 | g | Grace Organic Coconut Sugar | $0.11 | Nations |
Amounts for: Total Daily Cost: | $9.76 | Add Ingredients to Amazon Cart |
You can definitely keep a portioned mix of the dry ingredients (chia seeds, soy protein, skim milk powder, salt, sugar). You could probably mix up the flaxseed oil and tahini as well and keep refrigerated, but there's not much time saving to be had by that. Raspberries, banana, and kale could be fresh, or frozen into portions (1 cup raspberries, 1 banana, 75g kale). Mix in about 2 cups of water before blending.
This needs some improvement. My previous recipes contained strawberries which made the smoothie much sweeter and appealing to look at. In addition it does not meet my protein expectations; considering switching the soy-based protein for whey isolate again. Maybe more sugar?
Very happy with its vitamin and mineral content, although a bit more care would be needed to ensure 100% of requirements are met. ALA vs Omega-6 fats ratio seem OK. Fiber content is great thanks mostly to the kale and chia.
In future versions would like to minimize amount of wet ingredients (tahini, flaxseed oil, yogurt) or at least find a way of making it into a single portionable wet-mix.
I find that the main difficulty in sticking to this smoothie-based diet is that the flavour and consistency deteriorates when it sits (especially overnight). Ultimately I'd like to develop a mix consisting of one or two portionable components that you toss some fresh fruit into and blend right away, rather than several non-mixable components that needs to be carefully portioned and measured individually.
For being an unofficial soylent clone it is rather expensive (although still about the same cost as official soylent). I'm chalking that up mostly to being predominantly a fresh-ingredient product in reasonable grocery-store sized quantities. In the next version I will try to bring the cost down by using whey isolate instead of soy protein and get that and chia seeds in much, much larger bulk quantities.