|Amount||Ingredient||$ / day||Source|
|17.5||g||Wheat protein isolate||$0.11||Honeyville|
|85||g||Pea protein isolate||$1.13||Amazon|
|0.07||g||Sucralose (1/4 tsp = 0.5g)||$0.01||Amazon|
|1||pill||**Vitamin D3 tablet (may be omitted, see notes)||$0.06||Amazon|
Total Daily Cost:
|$2.35||Add Ingredients |
to Amazon Cart
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.
- Iron: Due to multivitamin and pea protein, iron slightly exceeds UL of 45mg, which is set to prevent acute gastrointestinal distress. I haven't experienced issues from the iron content but YMMV. Chronic toxicity is not an issue as our bodies can eliminate excess, and acute iron toxicity requires an intake of 20mg/kg bodyweight, which is over 1g. Source. Additionally, the phytic acid in oats and flaxseed reduces iron bio-availability.
- Manganese: Nearly exceeds the UL of intake due mostly to high manganese content of oats, however no evidence shows that dietary manganese results in toxicity, only inhaled and in water. Additionally, the phytic acid in oats and flaxseed reduces manganese bio-availability. Read more here.
Given an estimated 4% conversion of ALA to DHA by our bodies, the 15 grams ALA in this recipe results in 600mg 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.
Canola is used as an inexpensive source of lipids and is used to balance out the omega-6 to omega-3 ratio to 1.5:1. If you are concerned about canola oil despite its apparent safety it can be replaced with a tiny amount of sunflower, olive, or similar high omega-6 oil, or omitted entirely.
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.
Included Honeyville shipping cost with the oat flour, not the wheat protein.
- Future planned:
- Change protein source to solely soy protein isolate from Honeyville
- Replace canola oil with olive oil and increase carbohydrate to lipid ratio to maintain omega 3 to 6 ratio
- 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:
- Initial recipe based on Bret Hess's Oat, Wheat Soylent