Skim Schmilk

by vpelss
Last updated August 28, 2018 Copy
AmountVolumeIngredient$ / daySource
200gQuaker Large Flake Oats$0.67200 g = 2 cup
0gskim milk powder$0.002 cup = 200 g
15gBob's Raw Whole Flax Seed Red Mill$0.112 table spoons - must grind to powder (coffee grinder) for digestibility or use flax seed meal
11gfiber, chickory root$0.521 table spoon
3.2g½tspIodized Salt$0.011/2 tea spoon
1pillJameison 100% COMPLETE MULTIVITAMIN FOR MEN 50+$0.22Shoppers Drugmart
40mlCanola Oil$0.214 table spoons
84g2tbspHoney, Creamed$1.262 table spoons - Not required (flavor)
0ml8cupswater, add up to approx 8 cups to bring total to 9 cups $0.00
0gbanana, medium$0.00not required (flavor)
0mlSkim Milk$0.00
1500mlHomogenized Milk$2.25
20gBrown Rice protein - North Coast Naturals$1.29Barrie Zehrs
Amounts for:
Total Daily Cost:
$6.55Add Ingredients
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Easy to make. Filling. Tastes great. Inexpensive.

Note: Drink lots of water with this to keep your bowels moving.

Initially it was Whole Milk, Oats and vitamins. I use skim powder and canola oil to provide a better fat mix (less saturated and more omega 3 + 6), I also added flax seed for some insoluble fiber to improve motility.

You can cook the oats first (oatmeal), but it results in a thick mix. However it makes it very filling. Not my preference.

Uncooked oats creates a grittier, thinner mix. The longer it sits, the less gritty it is.

Nutrition Facts

Amount Per Day
47% Carb, 16% Protein, 37% Fat
% Daily Values*
Total Carbohydrate291g
Dietary Fiber 34g
Total Fat104g
Saturated Fat35g
Monounsaturated Fat25g
Polyunsaturated Fat15g
Omega-3 Fatty Acids7g
Omega-6 Fatty Acids9g
* Percent Daily Values are based on "Vince U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Vince U.S. government DRI, male 19-50, 2000 caloriesChange

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