| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 66 | g | Strawberries (Freeze Dried/powdered) | $4.07 | |
| 87 | g | Bananas (Freeze Dried/powdered) | $5.50 | |
| 17 | g | Raspberries (Freeze Dried/powdered) | $1.59 | |
| 7 | g | Spinach (Freeze Dried/powdered) | $0.44 | |
| 65 | g | Peanuts (raw/ground) | $0.36 | |
| 40 | g | Quick Oats (ground) | $0.58 | |
| 30 | g | Pumpkin Seeds/Pepitas (ground) | $0.38 | |
| 20 | g | Sunflower Seeds (ground) | $0.12 | |
| 3 | g | Flax Seed (ground) | $0.02 | |
| 10 | g | Psyllium Husk Fiber (ground) | $0.22 | |
| 4 | g | Iodised Salt | $0.01 | |
| 5 | g | Nutritional Yeast Flakes | $0.20 | |
| 10 | g | Soy Lecithin Granules | $0.15 | |
| 150 | g | Milk, nonfat | $0.12 | |
| 240 | g | Yogurt, honey | $0.00 | |
| 25 | g | Egg, whole (freeze dried/powdered) | $0.53 | |
| 25 | g | Sugar, Coconut | $0.00 | |
| 1416 | g | Water (see notes on amount) | $0.00 | |
| 1 | pill | Vitamin D Supplement | $0.02 | |
Amounts for: Total Daily Cost: | $14.33 | Add Ingredients to Amazon Cart | ||
***You can use fresh ingredients in place of any freeze dried ingredients. Just be sure to use the calories as your guide instead of the weight. See [Agro Vittles: Fresh 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.
Mix all ingredients in amounts listed except water. Add water to match your desired consistency. I usually end up adding about 6 cups.
Note: This recipe is too big for my blender. I blend it in parts and then mix the parts.
####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
- Find out if the avidin in powdered eggs is partially denatured by the drying process. I wouldn't want a biotin deficiency.
####Ongoing Notes
6/17/14: I haven't yet received my powdered fruits but was anxious to try this. So I made the recipe with the caloric equivalents of fresh fruits and it came out great. Well, as great as a Soylent recipe ever tastes. I added 25g of coconut sugar for taste (and because I was below 2000 cals). It is very natural Strawberry flavored. I had to add 3 cups of water. I am waiting to add this to the actual recipe till I am using powdered ingredients.
6/18: It was so tasty I branched the whole fruit version and made it public.
6/23: I received my cryodesiccated (freeze-dried) fruits yesterday and made my Vittles today. Its not as good as the fresh fruit edition but in the interest of the Soylent concept of long shelf life I could do it. It might even be better, because I liked the fresh fruit version a little too much, and would finish it off rather quickly. With this one I can sip a bit.
6/26: Converted notes into sections. Added water to ingredients list (I always used water but realized it was not shown). Updated names of ingredients to reflect consistency.
9/16 1.1: Basil removed for flavor improvement. No other adjustments needed to adapt nutritional profile.
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.