| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 4 | g | Sea Salt | $0.01 | Local |
| 8 | g | Potassium Citrate | $0.20 | Amazon |
| 1 | g | Choline Bitartrate | $0.05 | Amazon |
| 1.19 | pill | Kirkland Signature Daily Multi | $0.04 | Amazon |
| 145 | g | Oat Flour/Powder | $0.59 | Amazon |
| 1.7 | g | Calcium and vitamin D | $0.09 | Amazon |
| 75 | g | Soy protein isolate | $1.55 | Amazon |
| 53 | ml | Canola Oil updated Feb 2015 | $0.11 | Local |
| 188 | g | Wheat flour, white, all-purpose, unenriched | $0.61 | Amazon |
| 9 | g | Meijer Clear Soluble Fiber | $0.04 | Amazon |
| 1.2 | pill | Vitamin D + K | $0.07 | Amazon |
| 6 | g | Sucralose (Splenda) | $0.15 | Amazon |
Amounts for: Total Daily Cost: | $3.52 | Add Ingredients to Amazon Cart | ||
Uses the macro nutrition profile of Soylent 1.3 (which I love), which is 50-30-20 carb/fat/protein by calories percentage.
Here (unlike the commercial version) we can explore using politically incorrect (or perhaps allergically incorrect) foods that meet our goals. In this case: addition of some white flour (which has decent protein) and adding fiber instead of adding extra oat flour that the commercial version makes more expensive by removing manganese. The commercial version also adds lots of maltodextrin (the first ingredient of commercial soylent!)...I'm guessing white flour can play the role of maltodextrin.
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.
Testing 2/7/15: OK, this has all been theoretical until now: I mixed up a batch of the ingredients to test taste and texture: Oat, wheat, soy, oil, salt, sucralose...very smooth (much smoother than commercial soylent, which needs to be soaked overnight before adding the oil for best results). I also added 2 tbs of cocoa powder, as I do with commercial soylent. Taste is good enough...I'm going to drink small amounts over the next couple of days to get used to it.
This tastes so much better than masa-based recipes, that I'm going to give up on those.