Amount | Volume | Ingredient | $ / day | Source | ||
---|---|---|---|---|---|---|
91 | g | Whey Protein Isolate (Nutrabio flavored whey) | $3.17 | NutraBio | ||
20 | g | Cocoa | $0.40 | Amazon | ||
14 | g | GNC Mega Men® Sport | $0.60 | GNC | ||
10.9 | g | Lecithin | $0.35 | Amazon | ||
9 | g | Coconut Flour | $0.07 | Amazon | ||
9 | g | Psyllium Husk Powder | $0.11 | Amazon (S) | ||
5.9 | g | Potassium Citrate | $0.22 | Amazon | ||
4.7 | g | Sea Salt | $0.03 | Amazon (S) | ||
1.6 | g | Calcium Phosphate | $0.05 | Amazon | ||
0.5 | g | ⅛ | tsp | Xanthan Gum | $0.02 | Amazon |
0.2 | g | Magnesium Citrate | $0.01 | Amazon | ||
0.1 | g | Vitamin E | $0.02 | Amazon | ||
0.03 | g | Manganese Gluconate | $0.00 | Amazon | ||
236.6 | ml | 1 | cup | Heavy Cream (1 cup) | $0.97 | Walmart |
5 | ml | Cod Liver Oil (Garden of Life - Lemon Mint) | $0.29 | Amazon | ||
2 | ml | Iron | $0.19 | Amazon | ||
2 | portion | Thorne Vitamin D/K2 | $0.04 | Amazon | ||
2 | portion | Molybdenum | $0.04 | Amazon | ||
150 | g | 3 | piece | Egg, whole, raw, fresh | $0.50 | Walmart |
Amounts for: Total Daily Cost: | $7.07 | Add Ingredients to Amazon Cart |
The powders are premixed from my Keto 9.3 recipe.
Beat the eggs and combine all wet ingredients, no water needed. Slowly add in a full days worth of Keto 9.3 powder, it will make a thick batter consistency. The recipe is pretty tasty at this point, so you may just want to stop and enjoy some pudding. :)
I've been baking in a single 4 part silicon pan, but my initial experiment used a couple large coffee mugs, you'd likely need 4-8 mugs, depending on their size. The recipe expands quite a bit while cooking, so be sure to leave lots of headroom in your dish, it shrinks back after cooking. I don't recommend using a single large dish, past experiments with different recipes have shown that it's very difficult to cook throughout when using a large dish, smaller vessels work much better for my soylent baking.
I'm still experimenting, but have been cooking in the microwave on high for about 4 minutes total, I've stoped the cook briefly at about the two minute mark, and a couple times after, it seems to cook better. The bread is done when a toothpick comes out dry, a few crumbs are OK, just no wet batter. Cooking on medium may be better, with a bit more time, but no stopping, I'll be trying that soon.