| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 65 | g | Peanuts (raw/ground) | $0.43 | |
| 40 | g | Quick Oats (ground) | $0.21 | |
| 30 | g | Pumpkin Seeds/Pepitas (ground) | $0.40 | |
| 20 | g | Sunflower Seeds (ground) | $0.13 | |
| 3 | g | Flax Seed (ground) | $0.02 | |
| 10 | g | Psyllium Husk Fiber (ground) | $0.12 | |
| 3 | g | Iodised Salt | $0.00 | |
| 7 | g | Spinach (powdered) | $0.21 | |
| 25 | g | Sugar, Coconut | $0.28 | |
| 2 | g | Stevia in the raw | $0.07 | |
| 5 | g | Monk fruit in the raw | $0.37 | |
| 5 | g | Nutritional Yeast Flakes | $0.10 | |
| 5 | g | Soy Lecithin Granules | $0.10 | |
| 710 | g | Strawberries (fresh) | $3.04 | |
| 1 | portion | Bananas (fresh) | $0.35 | |
| 116 | g | Raspberries (fresh) | $1.36 | |
| 175 | g | Greek Yogurt, Honey, Full Fat (I use Zoi, Voskos, or Greek Gods) | $0.73 | |
| 160 | g | Milk, nonfat | $0.13 | |
| 708 | g | Water (see notes on amount) | $0.01 | |
| 120 | ml | Beet Juice | $1.06 | |
| 1 | pill | Vitamin D Supplement | $0.04 | |
| 3 | portion | Egg, whole, cooked, hard-boiled | $0.75 | |
Amounts for: Total Daily Cost: | $9.89 | Add Ingredients to Amazon Cart | ||
***You can use freeze dried ingredients in place of any fresh ingredients. Just be sure to use the calories as your guide instead of the weight. See [Agro Vittles: Cryodesiccated Fruit Edition] for weights of freeze dried fruits.
####Method
Use a coffee grinder to grind/powder any dry ingredients (except pre-powdered ingredients, yeast, lecithin and sugar). Don't forget to grind basil so it is a powder not flakes. You may be able to skip this step if you have a $500 blender but on my Ninja it help to avoid getting basil in your teeth.
Cook eggs, any method. Set aside.
Remove tops (leaves) of strawberries, and peels of bananas.
Mix all ingredients in amounts listed except water. Add water to match your desired consistency. I usually end up adding about 3 cups.
Note: This recipe is too big for my blender. I blend it in parts and then mix the parts.
####Ingredient Specific Notes
"Egg whites contain high levels of avidin, a protein that binds biotin strongly. When cooked, avidin is partially denatured and binding to biotin is reduced." (Wikipedia) So to avoid Biotin deficiency cook the egg whites.
As far as the yolks are concerned, some advocate raw to avoid degradation of the choline. I have not found anywhere where it says whether this is true. According to the USDA cooked eggs contain nearly as much choline as raw. If you are going to go raw: do so at your own risk.
As far as prep method. It shouldn't matter.
####Reasons and Goals
I believe that Soylent made with purified pills is no more complete than a rainbow made with only Red, Orange, Yellow, Green, Blue and Purple. You would get the idea but would be missing most of the spectrum.
In order to create a full spectrum Soylent I am opting for all natural ingredients. My assumption is that, unlike pills natural ingredients cover more than just the nutrients you select it for and there for are more likely to fill in the gaps in both the nutrients that aren't tested for as well as the gaps in our scientific knowledge.
It would also seem that if you have a wide range of ingredients that you will have a wider range of nutrient profiles. While nuts are nutritious, and different have different nutrients, berries will be completely different and more likely to fill in the gaps.
I am aiming for 2000 +/- 100 calorie diet. I have created my own nutrient profile based on the US DRI. I have zeroed out the DRI for those figures that are not easily tracked. I zeroed out the macronutrients because I believe if you get the micros in check the macros are good assuming you are using whole sources.
While I want my Soylent to be 100% natural, I am making an exception for Vitamin D which is nearly impossible to get naturally though diet. If you don’t like that, go outside and get some sun.
While cost is not an object I would like to keep the daily (3 meals worth) under $25.
####Notes on Nutrients and Calculations
I am using USDA for my nutrient facts unless otherwise noted. Powdered ingredients from raw sources will be calculated based on the calorie to weight ratio of the powder vs raw. The raw values will be used with the expected weight for powder at the given calories. Example: If Xfruit has USDA raw values (based on 100g) of 50 cal and 10 total fiber. Also if it has powdered values of 200 cal per 100g. Then I will say it is based on 50g with 50 cal and 10 total fiber.
I am using wholefoodcatalog.info as a source for biotin and iodine info. I am using the proportions of soluble to insoluble fibers from that site but applying that proportion to the USDA total value.
####ToDo List
- Convert powdered spinach in recipe to fresh. The rest of the recipe is fresh why not the spinach.
####Ongoing Notes
06/26/14 1.0: Converted notes into sections. Changed egg from raw to cooked. Added water to ingredients list (I always used water but realized it was not shown). Added to instructions.
09/16/14 1.1: Basil removed for flavor improvement. No other adjustments needed to adapt nutritional profile.
11/12/14 2.0: Beet added for color. Stevia and monk fruit added for extra sweetness.
3/3/17: Liquid versions discontinued due to high calorie absorption. Basically I was getting fat on a 2000 calorie diet. Moved to edible bars.