|Amount||Ingredient||$ / day||Source|
|32||g||Cocoa Powder||$0.57||Honest to Goodness|
|3||g||Iodised Sea Salt||$0.01||iHerb|
|15||g||Ceylon Cinnamon||$0.67||Honest to Goodness|
|3||g||Goji Berry Powder||$0.31||iHerb|
|42||g||Almond Meal||$0.74||Honest to Goodness|
|60||g||Amaranth Flour||$0.68||Honest to Goodness|
|150||g||Fine Powdered Oats||$1.04||Bulk Nutrients|
|3||g||Soy Lecithin Granules||$0.07||Woolworths|
|32||g||Soy Milk Powder||$0.45||Vitamin King|
|60||g||Dark Rye Flour||$0.15||Honest to Goodness|
|450||g||Soy Milk (So Good - Regular)||$1.01||Woolworths|
|1||g||Madre-C, Whole-Food Vitamin C Complex||$0.24||iHerb|
Total Daily Cost:
|$7.52||Add Ingredients |
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####This recipe works as a drink or a cake
For a drink, you need about 500ml of liquid for one meal (1/3 of the daily recipe). First add 150ml of soy milk, to achieve the nutrient values listed. Then add water until the consistency is what you want.
For a cake, you can bake the whole day’s mixture for 45mins at 180°C. Or one meal (1/3 of the recipe) for 30 mins at 180°C. I prefer it as a cake but it’s slightly more work involved.
In this recipe, all ingredients are:
-Dry foods, with the addition of soy milk/water (added at the last step to turn it into a smoothie or cake batter).
-"Whole foods" (no supplements and minimal fortified foods are included to make up the RDIs for each vitamin and mineral)
The recipe is close to nutritionally complete. With some exposure to sunshine or supplementation for vitamin D, I'd say it would be quite safe and healthy to eat exclusive but I'm not a nutritional expert.
It's probably best to use this recipe as a simple, cheap meal replacement, like I've been doing for 1 meal/day with a similar recipe.This 2000 calorie recipe is a variation on a recipe I have been eating for the last year, designed specifically for a tall, active male requiring 3300 calories/day.
You can see the 3300 calorie recipe and full working notes here: https://www.completefoods.co/diy/recipes/whole-food-vegan-mix-v41
Addressing the areas of concern:
Omega 6: The recipe is slightly lacking in Omega 6 at 80% of RDI. Apparently it is best to keep the Omega 6 to Omega 3 ratio around 4:1 or lower.
With reduced Omega 6 and increased Omega 3, this recipe has a ratio of around 5:1, rather than following what the RDIs suggest is best, at a ratio of around 11:1.
Manganese: This recipe exceeds the upper limit for Manganese, but I am pretty confident the amount I have in here is safe for the vast majority of people. For more on Manganese, see here:
Here’s a reassuring quote from the 2nd link: “Manganese toxicity resulting from foods alone has not been reported in humans, even though certain vegetarian diets could provide up to 20 mg/day of manganese”
Vitamin D: Use sunshine or supplement to reach 100% RDI. Here's a rough guide on how much sun exposure you need to produce Vitamin D in your body: http://www.dummies.com/how-to/content/how-much-sun-do-you-need-to-make-vitamin-d.html
There are apps you can get that calculate how much time to spend in the sun, considering all the variables: skin type, amount of skin exposed, geographical location, weather conditions, time of year and time of day.
Vitamin C: Bear in mind that heat affects some vitamins and minerals, so if baking this recipe as a cake, you may not get the full amounts listed. The quantities of all vitamins and minerals are listed for the raw ingredients before they are cooked. I’m not sure exactly what result cooking it will have on the final figures, but here is a table that shows what is typically lost in cooking: http://nutritiondata.self.com/topics/processing
I would be most concerned about losing vitamin C in cooking. If eating exclusively this recipe as a cake, I would advise taking the Madre-C powder separately as a drink without cooking it. Or ideally just keep eating fruit separately.