QuidNYC's Cheaperfood

by QuidNYC
Last updated February 14, 2014 Copy
AmountIngredient$ / daySource
346gMaseca White Corn Masa Harina$0.99Amazon
66gWhey Protein Concentrate$1.02Novus Life
14gBob's Red Mill Organic Golden Flaxseeds$0.07Amazon (S)
4gSea Salt$0.01Amazon (S)
4gPotassium Citrate$0.12Amazon
1gCholine Bitartrate$0.04Amazon
53mlExtra Virgin Olive Oil$0.64Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
1portionThorne Research Vitamin D / K2 Liquid$0.02Amazon
Amounts for:
Total Daily Cost:
$2.95Add Ingredients
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This is a scaled-back, cheaper version of my "Superfood" recipe: http://diy.soylent.me/recipes/quidnycs-superfood-for-him

This is designed for those folks who are looking to minimize daily cost, while also avoiding the nutritional pitfalls (namely oxidative stress) that come with regular consumption of industrially processed seed oils.

Come on, people -- nobody should consume soybean oil or canola oil on purpose!

For detailed notes on a variety of topics also applicable to this recipe, please refer to the "Superfood" Notes section.


Preparation Notes:

Please note that the flaxseeds need to be ground before consuming (otherwise they will pass through undigested). Purchasing whole seeds is preferable to buying flaxseed meal in bulk, because the PUFA / omega-3 content is unstable and prone to oxidation once exposed to the air. I'd recommend keeping your supply of seeds in the freezer and using a coffee grinder to prepare the amount you need for the day (or perhaps for the week).


On "Vegetable" Oils and Oxidative Stress:

My primary concerns about soybean oil and canola oil have to do with the role of oxidative stress, which may be particularly acute in circumstances where degraded polyunsaturated fats represent a large proportion of one's total lipid intake: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215974/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3126710/

I have chosen to substitute olive oil in particular in my own recipes since there is evidence that it actually has a protective role in terms of oxidative stress: http://www.ncbi.nlm.nih.gov/pubmed/22236145

If I had to sum up the basic organizing principle of my "Superfood" recipe, it is to ensure that all sources of polyunsaturated fat have been degraded as little as possible -- i.e., that they are fresh, minimally processed, and carefully stored. I believe industrially processed seed oils like soybean and canola are highly suspect in that regard.

I see a number of red flags when it comes to the production of canola oil (and of other seed / "vegetable" oils). The GMO seeds are heated and crushed to extract the oil, a process which immediately turns it rancid (due to oxidative damage to the polyunsaturated fats). The oil is then "refined" with hexane, bleached, and deodorized. Then, bon appétit. It's unclear to me how much that process is truly mitigating the oxidative damage that is done to the lipids, or how much it is simply covering it up. Either way, it seems prudent to get your lipids from a source where none of that is even part of the equation.

In the end, it's your call. Maybe canola isn't that bad. But personally, I'd rather consume something that has been demonstrated as safe -- and even beneficial in terms of human health -- over a period of thousands of years (i.e., extra-virgin olive oil).

Nutrition Facts

Amount Per Day
53% Carb, 17% Protein, 30% Fat
Calories2000
% Daily Values*
109%
Total Carbohydrate272g
100%
Dietary Fiber 28g
101%
Protein86g
106%
Total Fat69g
Saturated Fat10g
Monounsaturated Fat40g
Polyunsaturated Fat15g
170%
Omega-3 Fatty Acids4g
1722%
Omega-6 Fatty Acids12g
Cholesterol11mg
Calcium
102%
Vitamin A
117%
Chloride
109%
Vitamin B6
316%
Chromium
100%
Vitamin B12
317%
Copper
192%
Vitamin C
104%
Iodine
100%
Vitamin D
150%
Iron
334%
Vitamin E
188%
Magnesium
144%
Vitamin K
129%
Manganese
182%
Thiamin
242%
Molybdenum
100%
Riboflavin
261%
Phosphorus
259%
Niacin
168%
Potassium
106%
Folate
159%
Selenium
227%
Pantothenic Acid
289%
Sodium
113%
Biotin
100%
Sulfur
208%
Choline
107%
Zinc
199%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber requirement, ω-6 & ω-3 PUFA requirements)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on U.S. government DRI, male 19-50, 2000 calories (fixed fiber requirement, ω-6 & ω-3 PUFA requirements)Change
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)250272.1109%
Protein (g)8586.24101%
Total Fat (g)6568.94106%
Saturated Fat (g)09.59
Monounsaturated Fat (g)040.11
Polyunsaturated Fat (g)2.8915.322.22530%
Omega-3 Fatty Acids (g)2.223.77170%
Omega-6 Fatty Acids (g)0.6711.541722%
Total Fiber (g)2828100%
Soluble Fiber (g)07.8
Insoluble Fiber (g)018.1
Cholesterol (mg)010.56
VitaminsTargetRecipeMax%
Vitamin A (IU)3000351710000117%
Vitamin B6 (mg)1.34.1100316%
Vitamin B12 (ug)2.47.6317%
Vitamin C (mg)90942000104%
Vitamin D (IU)6009004000150%
Vitamin E (IU)20381000188%
Vitamin K (ug)120155129%
Thiamin (mg)1.22.904242%
Riboflavin (mg)1.33.389261%
Niacin (mg)1626.83535168%
Folate (ug)4006341000159%
Pantothenic Acid (mg)514.443289%
Biotin (ug)3030100%
Choline (mg)550589.1063500107%
MineralsTargetRecipeMax%
Calcium (g)11.022.5102%
Chloride (g)2.32.5123.6109%
Chromium (ug)3535100%
Copper (mg)0.91.72610192%
Iodine (ug)1501501100100%
Iron (mg)826.740545334%
Magnesium (mg)420605.4144%
Manganese (mg)2.34.19411182%
Molybdenum (ug)45452000100%
Phosphorus (g)0.71.8114259%
Potassium (g)2.72.874106%
Selenium (ug)55125400227%
Sodium (g)1.51.6892.3113%
Sulfur (g)24.15208%
Zinc (mg)1121.914440199%

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