This recipe is called Golden Spice because of its golden color and it contains a number of disease fighting spices. Namely, cinnamon, turmeric, cocoa, ginger, green tea, cloves,and garlic.

The overall philosophy of this recipe is

• Full nutrition
• Disease fighting spices and oils
• Great, full taste

Nutrient profile selection

The nutrient profile is the standard US government DRI, but with omega 3 and 6 oils included. The calories are tuned to my particular needs (age, height, and weight). To fine tune the calorie level for your particular needs, create a copy, and adjust the protein and oil amounts.

The calorie ratio is 45% carbs, 25% protein, and 30% fat.

Taste

Despite the use of turmeric, ginger, cocoa, cloves, green tea, and garlic, they can barely be detected. The dominant flavor is cinnamon, but that can be easily adjusted down to one's desired taste without affecting the total nutrition. (Add 1g of psyllium for every 2g of cinnamon removed.)

Texture

The texture can best be described as smooth, but with chewy bits. The flax and psyllium separate and end up sinking to the bottom and floating to the top. It must be shaken between sips. It's recommended to leave Golden Spice in the refrigerator for at least 3 hours after mixing to have the smoothest texture. If consumed right after mixing, it can be slightly gritty.

Detailed Ingredient Descriptions

Whole Milled Oats - Do not confuse this with oat flour. Whole ground oats includes the oat bran along with the flour. I use a wheat grinder to produce my own. It saves money and contains more heart-healthy oat bran than regular oat flour.

Maltodextrin - Most other recipes have an equal ratio between oats and maltodextrin, but I found this to be too sweet. This recipe uses a ratio of 70% maltodextrin to oats.

Whey Isolate - This is the brand that can be found at Walmart, and is, therefore, very convenient to acquire and at a competitive price. It's not pure protein and the vanilla flavor definitely adds to the overall flavor of Golden Spice.

Nonfat Dry Milk - Milk adds body to the flavor to Golden Spice. Otherwise, it would taste like watered down oats. Milk also adds a good mix of micronutrients, reducing the need for other supplements.

Milled Flax Seeds - Flax is the best source of ALA omega 3 oil, but it must be ground up. I grind mine in a blender for maximum freshness and lowest cost. The ground flax does tend to float and sink in the mixture. It also adds chewy bits to the drink. This may bother some people.

Psyllium Husk Powder - This fills out the fiber needed to meet the RDA.

Cinnamon - As mentioned above, cinnamon is the dominant flavor of Golden Spice. It is also one of the 7 beneficial spices in the recipe. There are two types of cinnamon: Ceylon and cassia. Be sure to use Ceylon. Studies have shown that regular consumption aids in glucose digestion, weight control, liver health, and lower blood pressure.

Iodized Salt - I have chosen to put the maximum daily allowance in the recipe. It helps with taste.

MSM Sulfur - Sulfur is needed to bump up the recipe to the recommended daily amount.

Choline Bitartrate - Choline is needed to bump up the recipe to the recommended daily amount.

Turmeric - Studies have shown that turmeric can prevent numerous types of cancer. It is an anti-oxidant and anti-inflammatory. It has benefits for heart health and potential Alzheimer's prevention. Turmeric has a strong flavor, but at only 2g per day, the taste is barely perceptible.

Cocoa -

Ginger -

Black Garlic -

Green tea -

Cloves -

Potassium Citrate - This helps meet the RDA of potassium.

Olive Oil - This oil is ideal for being high in monounsaturated fat.

Kirkland Signature Daily Multi Pill - This makes up for all the micronutrients and minerals that the rest of the recipe needs.

Fish Oil Pill - DHA and EPA are important omega 3 oils that contribute to brain and heart health.

Vitamin D3 & K2 Pill - This is actually a capsule. Instead of swallowing the pill, I empty out the contents into the powder mix.

Alpha carotene - pumpkin, carrots beta-carotene - sweet potatoes, carrots beta-cryptoxanthin - papaya, mango, peaches, oranges Lycopene - tomatoes Lutein + zeaxanthin - kale Ellagic Acid - blackberries Catechins - cocoa Hesperidin - citrus Quercetin - capers Resveratrol - red grapes Glucosinolates - broccoli sprouts lignans - flax