Bret's Oat, Corn, Jessamy's small batch variation Tasty!

Last updated December 20, 2015 Copy
AmountIngredient$ / daySource
60mlCanola Oil$0.11Wal Mart
3.5gCalcium and vitamin D$0.21Amazon
1pillKirkland Signature Daily Multi$0.04Amazon
4.5gPotassium chloride$0.09Amazon
1.24gCholine Bitartrate$0.04Amazon
0.125pillVitamin K$0.01Amazon
1.7gLysine$0.03Amazon
0.9gXanthan gum (see notes on amount)$0.04Amazon
3.7gSalt$0.00Wal Mart
0.13gNutmeg, powdered 1/16 tsp$0.01Amazon
180gOat Bran Flour$0.86Amazon
140gCorn flour, masa, unenriched, white$0.20Wal Mart
72gVital wheat gluten$0.72Amazon
Amounts for:
Total Daily Cost:
$2.35Add Ingredients
to Amazon Cart

This is an approximate replica of Bret's oat & corn recipe, using 4 to 10 pound bags of dry bulk goods instead of 50 pound bags. The cost per day is about 40% higher (still an inexpensive nutrition!), but the initial investment is less than half, and it's much friendlier to a small living space.

I have two 5-gallon buckets for mixing. Once you're done, the finished mix fills one bucket and everything that doesn't have its own sealed jar should fit in the other bucket, protected from pets and pests. They stack nicely and have a minimal footprint.

For daily mixing, I mix a half-day's batch in a one-liter Nalgene bottle. Use a funnel to add 1 1/2 cups of mix, then fill about halfway with hot water (it dissolves better in hot than cold). Shake about 20 seconds and then add 30mL of oil. Fill the rest of the way, shaking more as needed.

The numbers balance nicely without refined sugar in the recipe. If you feel it needs it, you can add a sweetener like Splenda, but as I plan to add spices to alter the flavor from day to day, the base recipe can stay as is. It tastes like a plain corn tortilla. It's good on its own, but it's also a good base for other flavors.

Many thanks to Bret for developing the parent recipe. Please see his recipe page for exhaustive notes and advice:

https://www.completefoods.co/diy/recipes/brets-soylent-corn-oat-rice-or-wheat-protein-complete-low-price

Here is a modified version of his spreadsheet calculator. You can mix together all the less bulky ingredients several months at a time and then you only have 4 ingredients to measure into your bucket. 80 days of vitamin mix fits in an 8 cup container, and 20 days of the complete mix fits in a 5 gallon bucket with room for mixing.

https://docs.google.com/spreadsheets/d/1f3akwjKULn-HyEuiNEEt1z9NH9oLQXLMoDJW_22TktQ/edit?usp=sharing

The links in my recipe and in Bret's instructions are convenient. But remember, shop around a little. I found corn flour at my local supermarket for the best price, and I found the mixing paddle and bucket lids at Home Depot for less than Amazon. I made a nice funnel by cutting the top off of a 2-liter root beer. And make sure to buy food safe buckets instead of the cheaper orange Home Depot or blue Lowe's buckets.

http://www.homedepot.com/p/QEP-30-in-Pro-Spiral-Mixer-61230Q/205554593

http://www.homedepot.com/p/Leaktite-5-gal-Screw-Top-Lid-5GAMMA6/203205720

http://www.homedepot.com/p/Leaktite-5-gal-Bucket-5GL-WHITE-PAIL/202264041

Nutrition Facts

Amount Per Day
49% Carb, 18% Protein, 33% Fat
Calories2034
% Daily Values*
100%
Total Carbohydrate249g
100%
Dietary Fiber 28g
109%
Protein92g
117%
Total Fat76g
Saturated Fat6g
Monounsaturated Fat36g
Polyunsaturated Fat18g
315%
Omega-3 Fatty Acids5g
148%
Omega-6 Fatty Acids25g
Cholesterol0mg
Calcium
178%
Vitamin A
117%
Chloride
194%
Vitamin B6
205%
Chromium
100%
Vitamin B12
250%
Copper
209%
Vitamin C
100%
Iodine
100%
Vitamin D
101%
Iron
388%
Vitamin E
231%
Magnesium
122%
Vitamin K
110%
Manganese
388%
Thiamin
251%
Molybdenum
900%
Riboflavin
155%
Phosphorus
205%
Niacin
156%
Potassium
101%
Folate
150%
Selenium
297%
Pantothenic Acid
213%
Sodium
100%
Biotin
100%
Sulfur
48%
Choline
102%
Zinc
183%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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