|Amount||Ingredient||$ / day||Source|
|80||g||Golden Flax Seed||$0.40||Sam's Club|
|80||g||Whey protein isolate||$1.99||NutraBio|
|5||g||Morton Salt Substitute (Potassium Chloride)||$0.13||Amazon|
|5||g||NOW Foods Calcium/magnesium 1000/500 mg||$0.22||Amazon|
|2.5||g||Baking powder, aluminum-free||$0.04||Amazon|
|0||g||Spice Blend (Garlic and pepper, curry, etc)||$0.00||home|
|0.3||g||Vanilla extract, imitation, alcohol||$0.00|
|0.3||g||Lemon juice, raw||$0.00|
|1||pill||Centrum Multivitamin - Adults Under 50||$0.06||Amazon|
|0||g||Betterbody Foods Coconut Flour||$0.00||Sam's Club|
Total Daily Cost:
|$3.76||Add Ingredients |
to Amazon Cart
CHANGE LOG: v1.1 Time to reorder my oat flour. I was fiddling around with using soy in stead of oat flour to add protein content or to mix them 50/50 and reduce the whey protein by a bit to save money. Going all soy pushes this much closer to keto territory, and I have no clue what that will do to texture. Looking at Masa as well for carbs, but since I'm not interested in carb-loading this is probably a no-go. Ultimately decided to stick with oats for now - they seem to work well and are decently cheap.
CHANGE LOG: v1.0 Added Baking Powder. Added Lemon Juice (helps fix bitterness and Vitamin C content) Added Vanilla (helps fix bitterness) Removed MSM (to be in line with current trends, may have helped to fix bitterness too.)
With the simple addition of a little bit of baking powder, the chewy texture totally transformed into wonderful cakeyness! I seriously was about to eat my whole daily batch at 5 in the morning!
As a bit of a foodie, the idea of a soylent shake is a little off-putting. I need variety! But there's no reason this simple base can't be transmuted into culinary gold...
Use this as a base for other flavors - savory soylent, soylent bread (it DOES contain flour), soylent soup, etc. Cooking will help reduce the phytic acid content of the oat flour a little bit, but I'm not getting my hopes up.
Adding garlic and pepper and baking it ended up REALLY tasty! Since this is a low-carb recipe, it's a good idea to steer clear of sugary flavors and go for other spice mixes.
This can be made vegan (and still kosher) by replacing the Whey protein with an equal amount of Rice Protein. This adds an additional $0.50 a day in costs, but increases vitamin content and reduces/removes cholesterol.
Removal of the Flax will further cut carbs and costs (I already have it on hand). Used a slightly more expensive source of oat flour (in the future, will switch to cheaper per-meal 50 lb. bag).
Current spice mods (all mixed with water and baked @ 375 F, oil is optional if you're looking to cut more calories): Things to keep in mind: Soylent can also be baked in the microwave in a pyrex dish. Typically it takes three minutes. This leaves the interior moister and possibly slightly undercooked. The bigger the baking pan, the thinner the soylent. Baking a thin layer of soylent may result in a chewier, drier product. If you're looking for something with a souffle consistency, go for a smaller container (and a decent amount of liquid).
fettuccine alfredo = Garlic + pepper (be careful on how much garlic you add...)
mocha brownie = 2 parts mix + 1 part sugar/splenda + instant coffee + cacao + cinnamon (this is REALLY tasty)
Indian blend = basil + curry powder + sesame
pesto blend = italian seasoning + oregano + chia seeds + red pepper
Soylent Cheesecake = 2:1 ratio soylent/sweetener + vanilla + cinnamon + milk
Amaretto + soylent (careful, this is still alcoholic!)
Soylent pizza = Italian seasoning + garlic + diced tomatoes + parmesan (this was also fantastic!)
Salsa Soylent = (Exactly like it sounds.)
Barbeque Soylent (the sauce will add sugars, but it's balanced by a low carb recipe to begin with)
Teriyaki Soylent = soy sauce (adds sodium, which is lacking from the recipe) + ginger + sesame + white pepper + sweetener
French Onion Soylent = onion soup mix reconstituted + bits of feta cheese on top
Cheese Louise = Louisiana spice blend (pepper, dill, garlic, parsley, onion, bay leaf, oregano, hot peppers) + milk
Cranberry Bake = soaked craisins + cinnamon + sweetener + milk
Hoppy and hearty = cloves + nutmeg + stout beer
Soylent Mole = cocoa powder + garlic + chili powder + cinnamon + allspice
Soylent Chesapeake = Old Bay (+ malt vinegar?)