Amount | Ingredient | $ / day | Source | |
---|---|---|---|---|
5 | g | Spices, cinnamon, ground | $0.18 | Aldi |
4 | g | Potassium chloride | $0.07 | eBay |
2.17 | g | Calcium Carbonate | $0.05 | iHerb |
1.5 | g | Xanthan Gum | $0.03 | eBay |
3.5 | g | Table Salt | $0.00 | Coles |
10 | g | Linseed Meal (Flaxseed) | $0.06 | Aldi |
35 | g | Lecithin | $0.70 | Chemist Warehouse |
78.5 | g | Whey Protein Concentrate | $1.18 | eBay |
385 | g | Superfine Oats | $1.08 | Bulk Nutrients |
0 | pill | Vitamin C Tablets | $0.00 | Coles |
0 | pill | Thompson All-in-1 Multivitamin | $0.00 | iHerb |
0 | g | Corn Masa Harina Flour | $0.00 | MexoFud |
Amounts for: Total Daily Cost: | $3.36 | Add Ingredients to Amazon Cart |
A complete newbie WIP beta
Version Updates
v0.4 190719 Double the Xanthan Gum for gluten free recipe
v0.3b Removed Iodised salt and increased the amount of non-iodised salt after reading a comment from SoyFu here https://www.completefoods.co/diy/recipes/ozlent-2000cal-502030
v0.3 190126 Increased Xanthan Gum to 1.5g/day as I like a thicker drink.
v0.2b 181014 Reading more about Lecithin I'm finding evidence for tests being done with dosages up to 35g of Lecithin/day. I'm also reading that one of the side effects of Lecithin can be abdominal discomfort (sounds familiar). Based on this I'm changing the recipe back to 35g. I'm also experimenting with replacing the plain WPC with flavoured ON WPI. This drops the calories to 1776/day which means there's room for snacking on something without going over 2000 if that's the desired total.
Comments
181020 - This tastes good/neutral. There is no oat flavour anymore and only a slight taste of the ON French Vanilla Creme. Reducing the Lecithin has removed the abdominal discomfort I previously experienced. Leaving the mix in the fridge overnight or mixing up a lunch batch before work has meant a smooth non-chewy result. All in all a good mix but the ON is expensive and only good for when it is on special.
v0.1b 181005 For my first DIY Soylent project I started with this recipe and removed sugar because I don't like it and removed maltodextrin because I didn't have any. To increase the calories I raised the Lecithin but may revise this down again.
Comments
The first shake was drunk immediately after mixing and it was quite chewy and I liked that. The flavour is very neutral and made me feel it was very much an unprocessed, natural meal. The second shake was made with milk rather than water and drunk straight away. The milk was unnoticeable and the overall drink seemed just as creamy. The third shake was made with water and left to stand overnight in the fridge. It was much smoother and less chewy. The flavour was the same and just like the others was filling and kept hunger at bay for a number of hours. All of them did seem to leave some mild abdominal discomfort. Not sure if this is because of the change in diet (no oats etc previously) or because of dosage of various ingredients.
Also not entirely happy with the Nutrient Profile but until I find something better this will do.
181012
Reading more about Maltodextrin and I'm removing it from the ingredient list. I'm not seeing any great benefit from including it but I do see "it raises blood sugar and insulin levels as much as dextrose does". I'm always trying to eliminate sugar wherever possible.