|Amount||Volume||Ingredient||$ / day||Source|
|169||g||Oats, whole milled||$0.22||Local|
|43||g||ON Whey Protein||$0.09||Amazon|
|81||g||Now Carbo Gain 100% Maltodextrin||$0.47||Amazon|
|70||g||Milk, dry, nonfat, instant, with added vitamin A||$0.56||Walmart|
|2||g||MSM Sulfur Powder||$0.07||Amazon|
|1||g||Green Tea Powder||$0.04||Amazon|
|39||ml||Extra Virgin Olive Oil||$0.25||local|
|1||pill||Kirkland Signature Daily Multi||$0.03||Amazon|
|1||pill||Vitamin D-3 & K-2 supplement||$0.06||Amazon|
Total Daily Cost:
|$3.21||Add Ingredients |
to Amazon Cart
- Full meal - 11/4 cups powder + 5 teaspoons oil mixture + ~3 cups water
- Snack portion - 5/8 cup powder + 1 tablespoon oil mixture + ~2 cups water
This recipe is called Golden Spice because of its golden color and it contains a number of disease fighting spices. Namely, cinnamon, turmeric, cocoa, ginger, green tea, and garlic.
The overall philosophy of this recipe is:
Full nutrition, disease fighting spices and oils, great, full taste, and nutrient profile selection.
The nutrient profile is the standard US government DRI, but with omega 3 and 6 oils included. The calories are tuned to my particular needs (age, height, and weight). To fine tune the calorie level for your particular needs, create a copy, and adjust the protein and oil amounts.
The calorie ratio is 44% carbs, 17% protein, and 39% fat.
Despite the use of turmeric, ginger, cocoa, green tea, and garlic, they can barely be detected. The dominant flavor is cinnamon, but that can be easily adjusted down to one's desired taste without affecting the total nutrition. (Add 1g of flax for every 2g of cinnamon removed.)
The texture can best be described as smooth, but with chewy bits. The flax ends up sinking to the bottom. It must be shaken between sips. It's recommended to leave Golden Spice in the refrigerator for at least 2 hours after mixing to have the smoothest texture. If consumed right after mixing, it can be slightly gritty.
Detailed Ingredient Descriptions
Whole Milled Oats - Do not confuse this with oat flour. Whole ground oats includes the oat bran along with the flour. I use a wheat grinder to produce my own. It saves money and contains more heart-healthy oat bran than regular oat flour.
Maltodextrin - Most other recipes have an equal ratio between oats and maltodextrin, but I found this to be too sweet. This recipe uses a ratio of 48% maltodextrin to oats.
Whey Isolate - This is the brand that can be found at Costco, and is, therefore, very convenient to acquire and at a competitive price. It's not pure protein and the vanilla flavor definitely adds to the overall flavor of Golden Spice.
Nonfat Dry Milk - Milk adds body and flavor. Otherwise, it would taste like watered down oats. Milk also adds a good mix of micronutrients, reducing the need for other supplements.
Milled Flax Seeds - Flax is the best source of ALA omega 3 oil, but it must be ground up. I grind mine in a blender for maximum freshness and lowest cost. The ground flax does tend to float and sink in the mixture. It also adds chewy bits to the drink. This may bother some people.
Cinnamon - As mentioned above, cinnamon is the dominant flavor of Golden Spice. It is also one of the 6 beneficial spices in the recipe. There are two types of cinnamon: Ceylon and cassia. Be sure to use Ceylon. Studies have shown that regular consumption aids in glucose digestion, weight control, liver health, and lower blood pressure. Cassia cinnamon, if consumed on a daily basis, can actually be harmful to health.
Iodized Salt - I have chosen to put the maximum daily allowance in the recipe. It helps with taste.
MSM Sulfur - Sulfur is needed to bump up the recipe to the recommended daily amount.
Choline Bitartrate - Choline is needed to bump up the recipe to the recommended daily amount.
Turmeric - Studies have shown that turmeric can prevent numerous types of cancer. It is an anti-oxidant and anti-inflammatory. It has benefits for heart health and potential Alzheimer's prevention. Turmeric has a strong flavor, but at only 2g per day, the taste is barely perceptible.
Cocoa - Cocoa is high in antioxidants and polyphenols. There's evidence that it has an antidepressant effect and that it can lower LDL cholesterol.
Ginger - Ginger has been shown to slow the growth of colon cancer. It has an anti-inflammatory effect, and is a natural pain reliever
Black Garlic - Black garlic is garlic that has been caramelized by slow cooking over several weeks. The net result is a spice that has all the health benefits, but with the strong taste removed. Garlic is a strong antioxidant. It has anti-clotting abilities. Studies have shown that it can prevent the following cancers: skin, prostate, colon, stomach, breast. It promotes weight loss, lowers blood pressure, lowers LDL cholesterol, and can reduce inflamation.
Green tea - Green tea is loaded with polyphenols and catechins which are powerful antioxidants. It has low amounts of caffeine, which helps improve brain function. It increases the metabolic rate, thereby promoting weight loss. It also has some anti-cancer benefits.
Xanthan gum - This is a thickening agent. It helps make the texture smooth and not so watery.
Potassium Citrate - This helps meet the RDA of potassium.
Olive Oil - This oil is ideal for being high in monounsaturated fat.
Kirkland Signature Daily Multi Pill - This makes up for all the micronutrients and minerals that the rest of the recipe needs.
Fish Oil Pill - DHA and EPA are important omega 3 oils that contribute to brain and heart health.
Vitamin D3 & K2 Pill - This is actually a capsule. Instead of swallowing the pill, I empty out the contents into the powder mix.