|Amount||Ingredient||$ / day||Source|
|3||g||NOW Foods Magnesium Citrate Powder||$0.09||Amazon|
|1||pill||DEVA Vegan Multivitamin and mineral supplement with iron free||$0.10||Amazon|
|1||pill||Vitamin K supplement||$0.05||Vitamin Shoppe|
|120||g||Nutribiotic Rice Protein, Vanilla||$2.51||Amazon|
|6||g||Calcium Citrate Powder||$0.20||Amazon|
|1||pill||Now Foods Vitamin D-3 & K-2||$0.06||Amazon|
|5||g||chia seed oil||$0.50||Amazon|
|100||g||Sweet rice flour||$0.87||Amazon|
|42||g||NOW foods apple fiber powder||$0.98||Amazon|
Total Daily Cost:
|$6.59||Add Ingredients |
to Amazon Cart
The only non-vegan ingredients I had in my other low-soy recipe were fish oil and whey protein, so I decided to try a vegan recipe. This recipe should have absolutely no cholesterol.
The major problem with this recipe is phytate. I have a low-phytate recipe, but unfortunately, I can't imagine a low phytate vegan recipe, because the only protein powders I've been able to find are grain based, and grains have phytate.
I've added some enzymes to handle the phytate, but these may produce some other problems (I'm mostly concerned with the amylase enzyme. I'm afraid it would break down the starch in the oat flour, which would produce glucose and raise the glycemic index. But this should be good enough for most people).
I've changed the source of starch from oat flour to sweet rice flour. The starch in sweet rice flour is amylopectin, which is easier to digest than amylose. I believe this should reduce flatulence associated with soylent consumption. Toward this end, I changed the source of fiber to apple fiber, which should be less fermentable.
I've also updated the nutritional info for pea protein. I used this study: http://www.sciencedirect.com/science/article/pii/S0963996911000536 to determine the phosphorus level in pea protein isolate (this should be used with caution, the procedures used to isolate the protein affect the phosphorus level; if you're nervous about it, add a little bit of calcium phosphate to the recipe).
I used the USDA SR-27 entry "20061, Rice flour, white" to determine the micronutrient composition of the rice flour.
Update 9/4/2015 OK, after looking at the amino acid profiles of rice and pea proteins, I decided that simply adding the amino acids lysine and methionine to rice protein would yield a better amino acid profile than mixing rice and pea protein. This protein is the most complete protein I've been able to find.
Update 9/13/2015 I was a little unsure about the methionine -- it seems like my recipe had a ton of it, and I wasn't sure it was necessary. So, after looking at the literature, I found that methionine is thought to be the most toxic amino acid (apparently too much methionine may lead to homocysteine buildup), and the amounts normally present in rice protein should be sufficient. So I took the amino acids out of the recipe.