| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 400 | g | Oat Flour Honeyville Farms | $1.57 | Honeyville | ||
| 52 | ml | 0.37 | cup | Canola Oil (3.5 tablespoons/day) | $0.09 | Local, 5qt (Costco) |
| 60 | g | Brown Rice proten powder | $1.85 | Amazon | ||
| 3 | g | Iodised Salt | $0.01 | local | ||
| 1 | pill | Kirkland Signature Daily Multi (1 pill = 1.5285g powder) | $0.03 | Amazon | ||
| 3.6 | g | Potassium chloride | $0.07 | Amazon | ||
| 1.56 | g | Lysine | $0.01 | Amazon | ||
| 1.27 | g | Choline Bitartrate | $0.03 | Amazon | ||
| 1.2 | pill | Calcium and vitamin D (1 pill = 1.71428g powder) | $0.05 | Amazon | ||
| 0.15 | pill | Vitamin K (1 pill = .35g powder) | $0.01 | Amazon | ||
| 0 | g | xantham gum 3/8 teaspoon | $0.00 | |||
| 2.5 | g | Micronized Creatine Monohydrate (about 1 teaspoon) | $0.05 | Amazon | ||
Amounts for: Total Daily Cost: | $3.78 | Add Ingredients to Amazon Cart | ||||
NOTE: I've deprecated this recipe for my current attempt with rice flour (click on "Variants" to find it).
I loved the way this recipe tasted and felt but I needed to improve the digestion. It wasn't bad - solid bowel movements, little flatulence, and minimal bloating. However I want to approach ZERO for all all of those things - I want my stomach and body and mind to feel like I just consumed a wholesome, home-cooked country meal. Unfortunately 400 grams of oat flour doesn't really do the job. I also made a few other improvements on the new recipe.
Here are my notes from before:
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Total weight per day: about 475.5 grams.
The powder is so soft and fluffy that it's difficult to get an accurate mass/volume measurement, but after some testing this comes down to either
- 5 cups filled not quite to the top (95g each), or
- 4 heaping cups (less exact) per day
After sitting for a little while the powder thickens as the xantham gum goes to work and the feeling of individual grains disappears . This recipe is better when it's cold. Don't forget the oil! Don't bother tasting it right after you mix it. It will taste bad. Instead put it in the fridge for an hour and then try it.
The other key to enjoying this recipe is getting the water/powder ratio right. If it's too thick it's gross, but if it's too thin you have to drink too much.
For me, the perfect amount seems to be a ~95g cup (almost a cup) of powder in a 28 oz blender bottle. It is thin enough to drink like milkshakes or other liquids but you don't have to drink very much. It straight up deletes hunger without any effort.
Oats are healthy and easy to digest. Oats, unlike masa harina, make you feel full for longer. This is great if you're trying to lose weight, but if you're not trying to lose weight you need to remind yourself to eat enough every day. At first I had some moments where I realized that even through my body wasn't sending hunger signals - full stomach, no desire for food - I was feeling weak and unfocused. My face also tingles when my blood sugar feels low, so this was a clue that I needed to eat. Another possible clue is if you skip bowel movements but don't feel constipated.