Version 2.0

• Reduced Omega-6 to the minimum requirement and increases Omega-3 to 200%.
  • Replaced olive oil with high oleic sunflower oil.
  • Removed Oats.
• Added Potassium Citrate to limit chloride.

What is this all about

• Inexpensive.

• It's tasty.

  • Chocolate/peanut butter flavor. Don't expect it to be the same as an ice cream milkshake (I don't want to mischaracterize it that way, but quite good nonetheless).
  • The corn flour has a distinctive flavor that you'll notice, it's not a bad thing and you might like it.

• It's designed to use ingredients that you can easily obtain locally in reasonably small quantities.

  • You CAN find high oleic sunflower oil locally, but it will probably be a bit expensive. Look in health food sections.
  • No 50 pound bags ordered online.
  • Try it out without spending a fortune.
  • Always have convenient access to what you need for the next batch.
  • Some of the mineral supplements probably need to be ordered, but you don't NEED those to try it.

• It's designed to be prepared as a just-add-water powder.

  • Scoop some into a glass and use an immersion blender to mix it.
  • Make a meal and clean up in 30 seconds.

Preparation to Try it Out

• (Note that you don't need all the pills and powders to see if you like it.)

• Put it all together and mix it.

  • The dry stuff will absorb the oily stuff well enough to make a powder.
  • A food processor will work well.
  • A blender can work but you'll have to add water to get it to blend. (So it will be ready-to-eat, not a powder.)

• When you are ready to eat.

  • Scoop a one-meal portion into a glass.
  • Blend with enough water/ice to get the thickness you like. (A hand-held immersion blender works nice.)

• Add more sucralose to taste. (24 drops is intentionally on the low side).

Preparation for the Serious

• How to measure the tiny amounts of powders and pills:

  • Grind together twenty day's worth! (20 multivitamins, 4 vitamin K, 12 Calcium. Add 20 day's worth of Salt, Choline, and Potassium)
  • Now you can simply measure out 1/20th of the resulting powder for each day. (10.5 grams)
  • I use a mortar and pestle for grinding. (https://www.amazon.com/BIA-Cordon-Bleu-8-Ounce-Mortar/dp/B000GG6EDK/qid=1510554542)

• If you want to make a LOT

  • Food processors are too small. Mine is big and it only makes 2 days at a time.
  • The 5-gallon-bucket method with a mixer attachment driven by a hand drill will work fine, but it won't chop up the oats.
  • You can solve that problem by using oat flour instead of oats, but it seems that oat flour isn't easily/cheaply available so...
  • You can solve that problem by using your food processor just to reduce the oats to a powder, then going ahead with the 5-gallon-bucket approach.

Storage

• I have high confidence that the powder will keep safely for weeks (at least) under refrigeration.
• There's nothing in the powder that spoils, so you MIGHT be able to safely store it at room temperature. But... it's not necessarily as simple as that and I need to do more research and experimentation.
• After mixing with water, it stores well for at least a couple days in the refrigerator.

More Ingredient comments

• "Local Bulk" means this item is at local grocery stores in the bulk foods section.

• "Local" means it's a common enough item that you'll find it anywhere via retail.

• I attempted to choose ingredients that are available locally and at low cost. You should't need to spend a lot of money to try this out and not much more to get everything you need. Much of what you need is likely to be around your kitchen already.

• Kirkland Daily Multivitamin: The price of $12.69 reflects the price at my local Costco, which is cheaper than the Amazon price of $17-ish. You can leave this out to try out the recipe.

• Choline Bitartrate: This ingredient is a supplement for right amount of choline. You can leave this out to try out the recipe.

• Calcium and Vitamin D: I ordered this online but you can easily find similar products locally. You can leave this out to try out the recipe.

• Vitamin K: You can leave this out to try out the recipe.

• Potassium chloride: This ingredient is a supplement for the right amount of Potassium. You can leave this out to try out the recipe.

• Vital wheat gluten: This is protein. It's basically the same as Wheat Protein Isolate but at a lower concentration of protein (and thus, a bit more like wheat flour).

• Generic Smooth Peanut Butter: Grocery stores tend to have a store brand of peanut butter and they all tend to be the same. This is that. Mine is the WinCo Foods variety. Since the whole recipe is adjusted to account for the salt/sugar/etc content of the peanut butter, there is no obvious benefit to using more natural (expensive) peanut butter.

• Sucralose to Taste: I use 24 drops in the recipe but I like stuff kinda sweet, so I often add 1-2 drops to a meal when I mix it. This is liquid sucralose via Amazon that I dispense with an eye dropper. This was convenient for me but isn't a common kitchen item or easy to obtain locally. You can substitute Splenda. Sweetener isn't absolutely necessary to the recipe, but I recommend it. (One drop is equivalent to 1 tsp sugar)

• Corn flour: Get this in the grocery aisle with Mexican foods. It's normally used for making tortillas. A popular brand is MaSaCa. It shouldn't be hard to spot.