See my Oat, Rice recipe for a nutritionally complete mix. If you're using soylent for just one or two meals a day, and eat healthily for the other meals, you may not need to supplement the nutrition for vitamins, minerals, etc. So this recipe shows just the main ingredients for macronutrients. But you can also see the micronutrients it does supply.

Without adding the minerals and vitamins, you can think of this as equivalent to a high protein bread.

Uses the macro nutrition profile of Soylent 1.3 (which I love), which is 50-30-20 carb/fat/protein by calories percentage.

Nice and smooth, good taste.

Using oats as the main ingredient (the fiber source and most of the carbs) does put this over the US DUI maximum for manganese per day by about about 20% of the maximum. Three comments: 1) If you use soylent for just one or two meals a day, as I do (and don't eat only whole grains for the third meal), you won't go over the maximum manganese. 2) There is no real dietary science backing up the 11 mg maximum manganese guideline, just a very conservative guideline because of the lack of science. See this discussion and another. 3) This recipe has high iron, which lowers manganese absorption http://lpi.oregonstate.edu/infocenter/minerals/manganese/

If you're against Canola, find a new oil...I don't mind. It won't really change the price. These notes are mostly for myself:

"Canola oil is low in saturated fat and contains both omega-6 and omega-3 fatty acids in a ratio of 2:1. If consumed, it also reduces low-density lipoprotein and overall cholesterol levels, and as a significant source of the essential omega-3 fatty acid is associated with reduced all-cause and cardiovascular mortality" Wikipedia. "In 2001, researchers at a conference sponsored by the National Institutes of Health concluded that the two classes of fatty acid should be consumed in a 1:1 ratio. As of 2007, the Japanese government recommended a ratio of 4:1, while the Swedish government recommended a ratio of 5:1, and the Institute of Medicine of the National Academy of Science in the United States recommended a ratio of 10:1. (In all cases, the number to the left of the ratio is omega-6 fats, while the number to the right is omega-3s.)" Wikipedia. For the nutritional information of canola oil, I used nutritiondata.self.com. Soylent 1.3 has a ratio of 4:1, which I use here.

Another issue in the oils controversy that wrongly criticizes canola and is not an issue in this recipe is the form of vitamin E, gamma vs alpha. One correlation study suggests that the consumption of higher gamma over alpha in the US could reduce the lung capacity for 1% of people. Another study says that the gamma form might guard against cancer and dementia. So it's not decided, but regardless, high gamma consumption in the US is due to mostly soybean oil (76% gamma) and corn oil, not canola (7% gamma).

In any case, the multivitamin vitamin E used here has the alpha-form, which is where almost all of the vit. E comes from, and so the vitamin E in this recipe is overwhelmingly alpha form; the gamma form is very small here (about 1%), and you probably should be glad to get a little of it, since just one form is probably not great.

So canola seems to work well with a good ratio of omega-6 to omega-3, and no issues with vitamin E.