| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 105 | g | Trader Darwin's Vanilla Whey Protein Powder | $3.00 | Trader Joes' |
| 70 | g | Pre-cooked Masa (Masa Precocida) | $0.34 | Amazon |
| 69 | g | Almond meal | $2.06 | Amazon |
| 62 | g | Hi-Maize Resistant Starch | $0.68 | Amazon |
| 45 | g | BulkSupplements 90% Whey Protein Isolate | $1.98 | Amazon |
| 40 | g | Cream of Rice | $0.29 | Amazon |
| 25 | g | Trader Joe's Cocoa Powder, Unsweetened | $0.24 | Amazon |
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.24 | Amazon |
| 7 | g | Potassium Citrate | $0.39 | Amazon |
| 4 | g | Iodised Salt | $0.01 | Amazon |
| 2 | g | Choline bitartrate | $0.26 | Amazon |
| 473.176 | ml | Nature's Promise Ricemilk - Vanilla | $0.90 | Giant (Supermarket) |
| 236.588 | ml | Boiling Water | $0.00 | |
Amounts for: Total Daily Cost: | $10.38 | Add Ingredients to Amazon Cart | ||
Based loosely on @max 's People Chow 2.2.3.
Goals:
- Try to reduce grit by cutting some masa and replacing with Cream of Rice.
- Remove GNC vitamin powder: Sucralose seems to be a migraine trigger for me, and the GNC powder (most nutrition powders, for that matter) contains some.
- I apparently like things a bit sweeter than the original "People Chow."
- Low fat, high protein nutrition profile.
Process:
- Measure dry ingredients, except Cream of Rice, into food processor. Let spin for a while to combine (also helps reduce grit somewhat).
- Combine 1 cup hot/boiling water and Cream of Rice; let stand a few minutes, stirring occasionally.
- Add Cream of Rice mixture and Ricemilk to blender; blend, then remove about 2 cups to separate container(s). About 1 cup of liquid should remain in blender.
- With blender running, add heaping scoops of dry ingredients, allowing each to become incorporated. Add reserved liquid as needed to get the powder to blend.
Serving suggestions:
- This is fine, though a little thick, when taken straight.
- I like to heat water in an electric kettle (the same one I use to hydrate the Cream of Rice), and add it in equal parts to the "smoothie" -- it makes (slightly gritty) hot chocolate.