|Amount||Volume||Ingredient||$ / day||Source|
|1||pill||Kirkland Signature Daily Multivitamin||$0.03||Amazon|
|51||ml||⅓||cup||Canola Oil||$0.09||Local, 5qt (Costco)|
|4||g||⅜||tsp||Xanthan gum (see notes on amount)||$0.11||Amazon|
|57.5||g||Whey 80% protein, Bulk Foods||$1.00||Bulk Foods|
|0.5||pill||Calcium and vitamin D||$0.02||Amazon|
|232||g||Bob's Red Mill Whole Grain Oat Flour||$0.55||Bob's Red Mill|
|20||g||Psyllium Husk Powder||$0.41||Amazon|
|20||g||Maltodextrin (from corn)||$0.12||iHerb|
|0||g||Dry Malt Extract||$0.00||Amazon|
|74||g||Wheat bran, crude||$0.14||Bob's Red Mill|
Total Daily Cost:
|$3.08||Add Ingredients |
to Amazon Cart
Based on Bret's Soylent: Oat, Whey recipe with replacement items from Bob's Red Mill since that is local for me.
A three-week's supply of powder (everything but the oil and water) is about the right volume to mix in a 5 gallon bucket. Measure amounts on a digital scale in a very large bread mixing bowl (large enough to hold about 3 kg of flour) and put it into the bucket for mixing.
Here's a spreadsheet calculator for mixing any number of days you want of the mix or the vitamin mix. Just replace "Days to Mix" number with the number of days you want to mix.
The ingredient mixing order:
- Measure the oil into a mixing bowl first
- Add the Xanthan Gum and Psyllium Husk powder to the oil and combine thoroughly with a whisk
- Add the maltodextrin and sucralose to the oil mixture and blend with a whisk until a powdery consistency is reached. This is the "powdered" form of the only liquid ingredient
- Then add rest of the dry ingredients including the weighed vitamin mixture and mix
To save time, mix about 4-6 months at a time of the vitamins and minerals (the pills go in the blender with a tight lid...put plastic over the blender and then the lid..the dust is not pleasant) including salt and all in a large bowl with a whisk. Save the powder to add to the monthly batches. Then just add the number of grams of this vitamin mix that the calculator above says. So it's only 3 ingredients plus this vitamin powder to mix the monthly batches. This method means you can get good vitamin accuracy with a scale with 1 g resolution.
For example, for 180 days of vitamins/minerals, go to the recipe calculator and choose 180 days. This is many multivitamin pills, but don't count them, just weigh them. The calculator gives the number of grams of multivitamins to use, and the number of other pills ( just round to whole or half pills) Then blend them all up. Then add this to the powders in the big bowl and whisk.
The following worked well for mixing a 14 day supply of powder:
- Add a mixing "fin" made of 2 cm x 2 cm angled aluminum to the inside of a 20 l / 5 gal bucket along with a "Gamma Seal" top.
- Add unmixed powder to the bucket, seal the top tightly, and wrap in several layers of a folded blanket.
- Also wrap two more buckets (to take up space) with padding
- Load all three containers into a clothes dryer
- Run the dryer on tumble mode (NO heat) for 30 minutes and clean up the awful mess you made while preparing the powder.
- Vacuum seal 900 ml of powder into 1 l glass Mason jars, a one day supply per jar, and store jars in a freezer
- Future improvements for the V2 recipe:
- Can reduce the Xanthan gum further to 2 g
- Sucralose at 20 g is good
- Can reduce Maltodextrin by 50% to 1g
- Improvements from the V1 recipe:
- increased the oat flour and decreased the sugars to lower the GI value
- decreased the amount of Xanthan Gum. Larger amounts of Xanthan Gum masks flavors and gives an unpleasant slimy/gelatinous texture. Increased the amount of Psyllium Husk Powder to maintain body
- Added Olive oil to meet the minimum RDA Omega-6 level
- Decreased the Maltodextrin. The previous amount was more than enough to create a powdered oil
- Swapped out granulated sugar for dried Barley Malt extract. The malt has a lower Glycemic Index of 42 compared to table sugar (sucralose) with a GI of 65. The malt flavor should also go better with the milky flavor of the whey.