Oat Flour, Soy Protein, Flaxseed w/ Premix Vegan

by jasond
Last updated June 2, 2019 Copy
AmountIngredient$ / daySource
291gOat flour$0.67Honeyville
90gSoy protein isolate$0.78Honeyville
15.57gVitamin/Mineral Premix$0.30Homemade
50g**Flaxseed$0.12IFS
35g**Olive oil, extra virgin$0.28Kroger
Amounts for:
Total Daily Cost:
$2.15Add Ingredients
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Formula inspired primarily by Huel. Check out Bret Hess's recipe for detailed instructions on preparing the powder.

To prepare this, I combine the premixed powder, oil, flax, vitamin, D3, and water in a blender. I typically add additional ingredients for flavor. Good combinations that I've tried include:

  • Frozen strawberries
  • Apple (cored) and cinnamon
  • Banana and peanuts
  • Vanilla extract and (optionally) cacao
  • Blueberries and spinach

Most vitamins are taken care of by the multivitamin and other ingredients. However, vitamin D and K are too low without additional supplements:

  • Vitamin D: Take D3 pills during winter months (mid November to mid February at 40 degrees latitude) 2000IU/day. You may need to supplement more or less depending on latitude and sun exposure.
  • Vitamin K: Consume broccoli sprouts, kale, or another cruciferous vegetable for vitamin K and sulforaphane. A tiny amount (as little as 1/10th cup a day) will provide plenty of vitamin K to meet the RDI.

Excesses:

Given an estimated 4% conversion of ALA omega-3 fatty-acids to DHA omega-3s by our bodies, the 12 grams ALA in this recipe results in 480mg of converted DHA. Based on nutritional studies, we seem to need 250mg DHA/day. I use bulk whole flaxseed and prepare in blender to prevent rancidity.

This recipe meets all amino acid RDI values, containing 300-869% of the RDI for each of the nine essential amino acids.

The recipe includes a tiny amount of sucralose for sweetness with no added sugar. Can instead be sweetened with around 40g table sugar or unsweetened if desired.

Changelog:

  • version 6 (this version):
    • Modified macro ratios slightly
    • Using exclusively soy protein now
  • version 5:
    • Increased carbohydrate to lipid ratio
    • Used remainder of pea protein and used soy protein for the rest
    • Replaced canola oil with olive oil
  • version 4:
    • Reduced protein amount from 130g to 120g
    • Increased pea protein to wheat protein ratio (I'm almost out of wheat)
  • version 3:
    • Switched from calcium chloride to calcium carbonate. Significant flavor improvement
    • Added sucralose and removed sugar
    • Removed flavorings/spices/supplements
    • Removed coconut oil
    • Removed masa
  • version 2:
    • Reduced calories to ~2000
    • Replaced some oat with masa flour
  • version 1:

Nutrition Facts

Amount Per Day
40% Carb, 26% Protein, 34% Fat
Calories2000
% Daily Values*
129%
Total Carbohydrate206g
144%
Dietary Fiber 52g
111%
Protein133g
129%
Total Fat77g
Saturated Fat11g
Monounsaturated Fat36g
Polyunsaturated Fat28g
121%
Omega-3 Fatty Acids12g
222%
Omega-6 Fatty Acids16g
Cholesterol0mg
* Percent Daily Values are based on "Jason 2000kcal, High Protein and PUFA, US RDIs". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Jason 2000kcal, High Protein and PUFA, US RDIsChange

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