| Amount | Ingredient | £ / day | Source | |
|---|---|---|---|---|
| 115 | g | Ultra Fine Scottish Oats | £0.23 | Bulk Powders |
| 110 | g | (precooked) wholegrain buckwheat flour | £0.30 | supermarket |
| 52 | g | Coconut Flour - 8th day | £0.26 | 8th day cafe |
| 45 | g | Maltodextrin | £0.11 | Bulkpowders |
| 80 | g | sun warrior ultimate protien | £2.38 | Amazon |
| 65 | g | pulsin' soy protein | £1.17 | Ocado |
| 40 | ml | rapeseed oil | £0.07 | Morrisons |
| 1.5 | g | Table Salt | £0.00 | supermarket |
| 5 | g | Cocoa Powder | £0.09 | Ocado |
| 5 | g | Sugar | £0.03 | Supermarket |
| 0.5 | pill | Lifespan Sea Kelp | £0.01 | Amazon |
| 1.4 | pill | Deva Cal-Mag Plus | £0.14 | Amazon |
| 0.6 | pill | veganicity Vitamin K | £0.06 | Amazon |
| 0.8 | pill | DEVA Vegan Multivitamin (and mineral supplement with greens) | £0.07 | Amazon |
| 3 | g | Oil, flaxseed, cold pressed | £0.07 | |
| 1.6 | g | MSM | £0.06 | Bulk Powders |
| 5 | g | Potassium Gluconate | £0.15 | Amazon |
| 1.5 | g | Choline bitartrate | £0.06 | BulkPowders |
| 1 | pill | (on the side) opti3 DHA EPA capsule | £0.20 | Opti3 |
| 88 | g | (on the side) Tangerine | £0.30 | supermarket |
| 118 | g | (on the side) Banana | £0.30 | supermarket |
| 15 | g | (On the Side) Nuts, almonds | £0.17 | supermarket |
| 0 | pill | (optional) Vitashine | £0.00 | vitashine |
| 0.05 | g | (optional) Co-enzyme Q10 | £0.07 | Bulk Powders |
| 5 | g | (optional) creatin | £0.06 | Bulk Powders |
Amounts for: Total Daily Cost: | £6.37 | Add Ingredients to Amazon Cart | ||
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So this isn't the cheapest or simplest recipe. It accounts for two pieces of fruit and some nuts on the side. It includes vegan vitamin D3, EPA and DHA. It tastes mostly of oats, with a mild vanilla and chocolate flavour. Tastes better when mixed quite thick.
The most expensive bit is the posh rice protein, it can easily be rejigged for a cheaper one. I don't want to use all soy protein because of the concern about phytoestrogens and such. I avoid hemp and pea because what I have heard about the taste.I intend to do some experimentation with different proteins.
For the next batch I will try some cold pressed rapeseed oil because of conventional rapeseed oil allegedly being prone to rancidification and hexane contamination.
I have looked at both the USDA and EU guidelines and chosen whichever is more conservative for the upper limit of each nutrient. The magnesium upper limit is fudged, because when you look into it, it turns out there's no actual evidence that exceeding the suggested upper limits is harmful, which is in line with the absence of an upper limit in the USDA guidelines. I have put an arbitrary limit at 1000 so as not to go to far into untested exceedingly high doses.
The vitamin tablets in other recipes that are labelled vegan are not actually vegan. I have double checked all of these.
I've used potassium gluconate as per the hacker school recommendation.
Fruit and nuts on the side are added on the side because I enjoy fruit and nuts, and the nuts help with calcium and also to cover my bases on the whole phytonutrient argument. Might look into adding one of those greens extract powders as well.
Vitamin D is a mix of the 100 IU D3 in the opti3 tablet, and 600IU D2 in other sources. More D3 can be added with vitashine tablets.
A lot of recipes have MSM down as 100% sulfur by weight, but it should only be a third. I have decided to be cautious and not exceed the recommendations of the MSM vendor of 1.6g/day. From what I've read, sulfur is often not included in labeling and you get plenty from sulfur-containing amino acids, so I am probably getting plenty more than it says I am. None the less, the supposed benefits for joint and ligaments appeals to me. I have fudged the nutrient profile because it irks me when it says it's not complete.