| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 440 | g | Maseca White Corn Masa Harina | $1.26 | Amazon |
| 105 | g | Oat Flour/Powder | $0.23 | Amazon |
| 55 | g | Trader Joe's Unflavored Soy Protein | $0.97 | Trader Joe's |
| 30 | g | Brown Sugar | $0.10 | local |
| 10 | g | Hemp protein powder | $0.16 | Amazon |
| 3.5 | g | Morton Salt Substitute (Potassium Chloride) | $0.08 | Amazon |
| 2.5 | g | Iodised Salt | $0.00 | local |
| 1.5 | g | Choline bitartrate | $0.01 | Amazon |
| 0.5 | g | Ascorbic Acid Powder | $0.01 | My Spice Sage |
| 0.25 | g | Parsley Powder | $0.01 | My Spice Sage |
| 14 | g | Bob's Red Mill Organic Golden Flaxseeds | $0.07 | Amazon (S) |
| 10 | g | Chia Seeds | $0.25 | Amazon |
| 35 | g | Extra Virgin Olive Oil | $0.98 | local |
| 10 | g | Soybean Oil | $0.07 | Amazon |
| 1 | pill | Vitamin D Supplement | $0.02 | Amazon |
Amounts for: Total Daily Cost: | $4.24 | Add Ingredients to Amazon Cart | ||
This is a complete recipe meant to be used by endurance athletes. It is roughly 60% carbs, 25% fat, and 15% protein.
Prep is normal: combine all powders and seeds in a large mixing bowl, then add the oils and mix with a wooden spoon. In this form, the mixture can safely be stored for days before using. When you're ready to eat it, put some in a water bottle (I use a mixer-bottle), add water and shake it up. You can go 4:1 or 5:1 on the water and it won't be too gritty; I like to go closer to 1:1 and get a true "sludge", then at the end I add a little more water to get the last bit of stuff, and to get my mouth to feel a little cleaner.
The taste is a bit oatmealy, and some people can really taste the soy protein...but mostly it tastes like nothing.