Sunflower Milk 1600 - Low Carb, Low GI Tasty!

Last updated March 23, 2015 Copy
AmountIngredientAU$ / daySource
110gFine Powdered OatsAU$0.80Bulk Powders
80gOrganic Coconut Palm SugarAU$1.28The Source Bulk Foods
20gLecithinAU$0.62Coles
3.5gTable SaltAU$0.01Coles
3.5gPotassium ChlorideAU$0.08iHerb
2gCalcium CarbonateAU$0.04iHerb
2pillOpti-Women MultivitaminAU$0.46iHerb
100gWhey Protein ConcentrateAU$2.34Bulk Powders
60gLSA MealAU$0.72The Source Bulk Foods
Amounts for:
Total Daily Cost:
AU$6.36Add Ingredients
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This is based on my other Blaevlent recipe (originally based on Australian Soylent),but has been modified to be even lower in carbs, while targeting around 1600 Cal, but the main focus was to try and bring the cost down over my original recipe, using LSA meal instead of a more balanced mix. Per my other recipe, this could be used as a complete meal replacement, as it meets the minimum requirements of the "U.S. government DRI, male 19-50, 1500 calories, low carb" profile, except it's lower in carbs again.

From the changes to the original Australian Soylent Recipe: I've replaced the Flaxseed with LSA meal, which adds sunflowers and almonds for more healthy fats. This affords a much higher fat content, without needing to add oil to the recipe.

I've also replaced the cane sugar with Coconut sugar, which is much lower in GI (around 35) and also affords us additional nutrients that cane sugar does not.

A note on the LSA mix and Omega 3: "Linseeds are a major component of LSA (about 50 per cent), and provide the majority of the omega-3 fatty acids. The omega-3 in linseed is known as ALA or short-chain omega-3 fatty acids. Some of these can be converted in the body to the longer-chain omega-3 fatty acids EPA and DHA, which are associated with health benefits, but the conversion rate is small (0.2-8 per cent for EPA and 0.05-4 per cent for DHA). So it’s important to know that a serving of LSA (one tablespoon or so) contributes little to the body’s recommended daily intake (RDI) for long-chain omega-3." Taking this into account, I've converted the amounts of Omega 3 in the LSA down by a factor of 10

I've made a batch of this and it's amazing. I renamed it to Sunflower Milk because it's exactly what it taste like. It's creamy and delicious!

Nutrition Facts

Amount Per Day
41% Carb, 26% Protein, 33% Fat
Calories1609
% Daily Values*
113%
Total Carbohydrate169g
107%
Dietary Fiber 22g
112%
Protein105g
106%
Total Fat61g
Saturated Fat10g
Monounsaturated Fat13g
Polyunsaturated Fat38g
121%
Omega-3 Fatty Acids2g
110%
Omega-6 Fatty Acids19g
Cholesterol0mg
Calcium
112%
Vitamin A
167%
Chloride
150%
Vitamin B6
1579%
Chromium
343%
Vitamin B12
4167%
Copper
385%
Vitamin C
299%
Iodine
138%
Vitamin D
100%
Iron
340%
Vitamin E
512%
Magnesium
150%
Vitamin K
101%
Manganese
472%
Thiamin
1828%
Molybdenum
336%
Riboflavin
1561%
Phosphorus
162%
Niacin
153%
Potassium
118%
Folate
177%
Selenium
228%
Pantothenic Acid
415%
Sodium
106%
Biotin
907%
Sulfur
426%
Choline
122%
Zinc
206%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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