| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 250 | g | Oat flour | $0.57 | Honeyville |
| 85 | g | Wheat protein isolate | $0.52 | Honeyville |
| 30 | g | Pea protein isolate | $0.40 | Amazon |
| 41 | g | Flaxseed, ground | $0.09 | IFS |
| 60 | g | Canola oil | $0.14 | Meijer |
| 5 | g | Coconut oil | $0.08 | Amazon |
| 2.6 | g | Lysine | $0.04 | Amazon |
| 1 | pill | Kirkland multivitamin | $0.03 | Amazon |
| 2 | g | Non-iodized salt | $0.00 | Kroger |
| 2 | g | Calcium chloride | $0.04 | Amazon |
| 1.2 | g | Choline bitartrate | $0.07 | Amazon |
| 5 | g | Potassium chloride | $0.08 | Amazon |
| 7.5 | g | Cocoa | $0.08 | Sams |
| 0.4 | g | Cardamom spice | $0.04 | Kroger |
| 0.6 | g | Orange flavor | $0.04 | Amazon |
| 5 | g | Triphala powder | $0.17 | Amazon |
| 24 | g | Sugars, brown | $0.05 | Kroger |
| 0.9 | g | Xanthan gum | $0.02 | Amazon |
| 0 | g | -------------- | $0.00 | |
| 10 | g | Kale or broccoli sprouts (see notes) | $0.00 | |
| 1 | g | Sunshine or supplemental D3 (see notes) | $0.00 | |
Amounts for: Total Daily Cost: | $2.48 | Add Ingredients to Amazon Cart | ||
Formula based on Bret Hess's Oat, Wheat Soylent and inspired by Huel (particularly the inclusion of flax seeds for high ALA omega-3s). Check out Bret's recipe for detailed instructions on preparation.
Deficiencies and excesses:
- 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. (Added to bottom of ingredients to make 100% complete).
- Vitamin K: Consume broccoli sprouts or kale for vitamin K and sulforaphane. A handful (as little as 1/10th cup) will provide plenty of vitamin K to make up the deficiency. (Added to bottom of ingredients to make 100% complete).
- Manganese: 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 bio-availability. Read more here.
- Chloride: Exceeds UL of intake; however, the AI and UL were set to levels equivalent on a molar basis to that of sodium because, for most people, the vast majority of chloride intake comes from table salt. I could not find any sources noting a risk of chloride consumption independent of sodium.
Given an estimated 4% conversion of ALA to DHA (of which we seem to need 250mg/day), the 15 grams ALA in this recipe results in 600mg of DHA. I buy bulk whole flaxseed and grind in my coffee grinder (slow process) for each batch so the fats don't go rancid.
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.
For sweetness, using 24g brown sugar sugar, depending on your palate you may need more (Bret recommends 46g). I'm considering replacing/augmenting sweetness with sucralose.
Smuggled Honeyville shipping cost in with the oat flour, not the wheat protein.
Regarding expensive ingredients: triphala, pea protein, coconut oil. I had these ingredients prior to creating this recipe and will probably not replace them when I run out. Triphala provides antioxidants and phytochemicals, coconut oil provides MCTs (not necessary), and pea protein is no better than wheat (as long as you're not allergic).
TODO: Calculate protein balance given the addition of pea protein.