| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 190 | g | 2 | cups | Gluten-Free Oat Flour | $1.29 | Amazon |
| 70 | g | 1 | cup | Whey Protein Isolate | $2.57 | Amazon |
| 22 | g | 2½ | tbsp | GNC Mega Men® Sport | $0.89 | Amazon |
| 20 | g | 2 | tbsp | Chia Seeds | $0.32 | Amazon |
| 9 | g | 1 | tbsp | Psyllium Husk Powder | $0.18 | Amazon |
| 7 | g | 1 | tsp | Potassium Citrate | $0.35 | Amazon |
| 6 | g | 2 | tsp | Calcium Magnesium | $0.26 | Amazon |
| 4 | g | ½ | tsp | Iodized Salt | $0.01 | Amazon |
| 1 | g | ¼ | tsp | Choline Bitartrate | $0.04 | Amazon |
| 1 | pill | 1 | capsule | MK-7 Vitamin K-2 | $0.20 | Amazon |
| 95 | ml | 6⅓ | tbsp | Olive Oil | $1.12 | Amazon |
Amounts for: Total Daily Cost: | $7.23 | Add Ingredients to Amazon Cart | ||||
Ax Chow is my variant of the popular People Chow 3.0.1 recipe, adjusted for my own specific dietary needs and restrictions. But I bet you'll like it too!
New and Improved
Here's what's changed:
People Chow 3.0.1 (Original)
- overly starchy and not very satisfying
- too many Carbs, not enough Fat
- allergic to Soybean Oil
- not enough Omega-3
Ax Chow 1.3 (Improved!)
- a pleasantly balanced taste and much more satisfying
- changed the Carb/Protein/Fat ratio to 30/20/50 (from 50/17/33)
- replaced the Soybean Oil with Olive Oil and Vitamin K
- replaced the Masa Harina with Oat Flour for flavor
- added Psyllium Husk Powder for Fiber and texture
- added Chia Seeds for Omega-3 and Fiber
Measuring Guide
Here are the approximate measurements for the daily portions of each ingredient:
| Measurement | Ingredient |
|---|---|
| 2 cups | Gluten-Free Oat Flour |
| 1 cup | Whey Protein Isolate |
| 2 1/2 tbsp | GNC Mega Men Sport |
| 2 tbsp | Chia Seeds |
| 1 tbsp | Psyllium Husk Powder |
| 1 tsp | Potassium Citrate |
| 2 tsp | Calcium Magnesium |
| 1/2 tsp | Iodized Salt |
| 1/4 tsp | Choline Bitartrate |
| 6 tbsp | Olive Oil |
| 3 cups | Total |
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I still recommend using a digital kitchen scale to get the precise measurements in grams, but knowing the approximate container sizes can speed up preparation quite a bit.
How to Make It
I find it easiest to mix up a week's worth of Ax Chow at a time, measuring each dry ingredient into six or seven jars, one for each day, before moving to the next ingredient. I save the olive oil for later.
Each night, I measure out the olive oil into three blender bottles, one for each meal. Then I put a day's worth of Ax Chow powder into a plastic freezer bag and shake it to mix it more evenly. I scoop out one cup of the powder for each of the three blender bottles with the help of a canning funnel, and if there's any left over I try to distribute it evenly between them. I reuse the plastic freezer bag without washing it, since the dry ingredients do not need refrigeration.
At this point I can add spices or flavorings to each of the three blender bottles and shake them to mix the dry ingredients.
Then I'll fill at least one of the three blender bottles with water and shake to mix it thoroughly, and put it in the refrigerator to chill overnight. Breakfast!
I recommend letting each mixture chill in the fridge for a few hours after adding water before you drink it. It will taste much better.
Try This...
I like to add a little cinnamon and a tiny bit of cayenne pepper to each batch for flavor. Not only does this taste good, but the cinnamon also helps regulate blood sugar, and the cayenne pepper improves circulation. Win!
And there's always the option to add a bit of cocoa powder and stevia if you're in the mood for a chocolate shake.
I also like to supplement my Ax Chow diet with a small amount of live sauerkraut, for the probiotics and the fiber. Plus it's nice to have something to chew on after downing a soylent shake. Try it sometime!
Updates
Ax Chow 1.3
- changed the Carb/Protein/Fat ratio to 30/20/50 (from 20/30/50)
- removed Masa Harina
Ax Chow 1.2
- changed the Carb/Protein/Fat ratio to 20/30/50 (from 25/25/50)
- added Psyllium Husk Powder for Fiber and texture
Ax Chow 1.1
- changed the Carb/Protein/Fat ratio to 25/25/50 (from 35/25/40)
- added Oat Flour for flavor and texture
Ax Chow 1.0
- changed the Carb/Protein/Fat ratio to 35/25/40 (from 50/17/33)
- replaced the Soybean Oil with Olive Oil and Vitamin K
- added Chia Seeds for Omega-3 and Fiber
