/ck/ - Food & Cooking

>>14449743
You're going to need more vinegar and titty skittles than that.

>>14449743

i'll put the whole recipe together at the end. i made it like 20 minutes ago and i'm letting it sit in the fridge while i do this thread.

i made these shakes a lot in college like 5 years ago. i lived on campus and fuckin hated the dining hall. this was before soylent was meme, it had just come out in like 2014. the idea was to get like an entire day's worth of calories, fat, protein, etc in a single shake.

anyway, this one is based on oats. some are based on masa, but it tastes like a fuckin tortilla and it's gross. oats have a different nutrient profile but it's fine.

200g of rolled oats go in the blender. that's 2 cups. blend it into flour.

it helps to have a really expensive meme blender, but i did it with a ninja in school and it was fine. you can also buy oat flour, but it oxidizes faster or some shit, and rolled oats are cheap so you might as well.

after like 30 seconds of blending or so, basically everything else goes in. i do dry shit first and then olive oil.

2 tbsp (24g) chia seeds
4 tbsp (20g) cacao
3 tbsp (15g) sunflower lecithin
1/2 tsp ceylon cinnamon
3g potassium citrate
3tbsp olive oil

the cinnamon and olive oil i usually just eyeball. some of this stuff is actually useful but some of it i was just convinced to buy by the dude i stole the recipe off of originally.

at this point we are diverging from the ideal, and moving into my reality. ideally, we would use water, and call it there.

however, i do not do that. i use milk. quite a lot of milk, about 1.5 liters of it. i also add about 60g chocolate, and two tablespoons of peanut butter. this pretty heavily moves us away from the ideal "everything you need in a day".

i fill the blender up about halfway with milk, run it, add the chocolate and peanut butter, then top it off with milk to about 2 liters.

Based!

there's not really all that much more to it. i'm putting together the nutrition shit right now, because i never really did that before.

oats make up the bulk of it. carbohydrates, protein, fat. it's a good grain.

the chia seeds have a favorable omega-3 profile that is hard to get in other places. flax has it, but you have to grind flax seeds up, whereas you can digest chia. plus it has a lot of fiber.

same with cacao. not cocoa, but cacao. its like ground up cacao bean. it's supposed to do some good shit for your blood pressure too, and i take a lot of amphetamine so it seemed like a good idea. also it's a good source of fiber.

the cinnamon is ceylon, not cassia. cassia has a high amount of coumarin which is bad for your liver and kidneys. most cinnamon in the US is cassia. cinnamon is also good for blood pressure or some shit so that's why it's in there.

lecithin has choline in it, which is hard to get from many other places, short of a multivitamin or eggs. i don't use soy lecithin because i don't really like the idea of eating a ton of soy, plus there's some worry about hexane being used as a solvent to extract lecithin, so i get mechanically extracted sunflower lecithin. i'm not particularly worried about hexane, though.

the potassium citrate is because if you are eating nothing else, you aren't going to get enough potassium. multivitamins don't often have it. same goes for sodium, but i often eat snacks and shit so i'll get sufficient sodium.

olive oil is a good source of fats. there's a ton of saturated fat in it from the milk, but if you used just water instead, this would be a very healthy and balanced meal.

i took a multivitamin daily when i had these shakes, just to make sure my bases were covered.

SLOPPA

>>14450093
Why are you talking about balanced health when you are doing amphetamines? Get off the drugs anon

I bet it tastes like a big sloppa

>>14449743
Authentic soylent green is made of people.

>>14450100
because i like amphetamines my dude.

you can smoke cigarettes and still wear a seatbelt.


this is what it looks like right after blending. it's pretty watery. ideally you let it sit overnight. the lecithin and chia seeds act as emulsifiers and it will thicken up. also, if you add a spoonful of yogurt, the bacteria will turn the whole fucker into yogurt over time.

i also did the nutrition stuff and it's surprisingly fine. if you skipped the milk and added just water, it's almost perfect, provided you take a once-a-day multivitamin. it's a bit low (80% RDI) on carbohydrates, so you'd have to add like maltodextrin or honey or something to it. also it only has 70% of your RDI for protein, so you would have to add whey protein to it. other than that though, it hits all of your macro and micro nutrients, with a nice fat profile and 2100 calories.

if you do it with just milk instead, leaving out whey protein and a carbohydrate, you'll end up with 3000 calories and still a pretty solid nutrient profile.

it takes about 10 or 20 minutes to make this. i split it up so i can have three meals worth. in college, i'd drink it for breakfast and lunch, and then usually go out to eat for dinner. if you don't use milk, the cost is pretty cheap. even with milk, it's probably 10-12$ for 3000 calories worth.

i'll go pour a glass of it now and see if it's thickened up, as well as give you my expert opinion on the taste. i've done this a lot. i drank it every day, sometimes twice or three times a day, for probably two years.

while i've got it up, this is the nutrition information i calculated.

the top two being with water (no milk), and the bottom with milk.
left is without multivitamin, right is with multivitamin.

the manganese is a bit of a problem, and that comes with consuming so many oats. oats are high in manganese. looking at it, i should add some different grain to pick up the slack. maybe coconut flour, which is pretty neutral in flavor.

the niacin is not so worrying, as that'll vary with whatever multivitamin you choose. plus, i don't eat this whole thing every day.

>>14450181
>10-12$ for 3000 calories worth.
Huel is way way cheaper per calorie even include post and packaging.

it's quite a bit thicker now, even after just a few hours in the fridge. while before it was like water, now it's more like melted ice cream. in about a day it will be like a milkshake.

the mouth feel is perhaps unusual. it reminds me of ovaltine in its thickness. there are small, fine bits of shredded oats and chia seed. it's soft, and you don't have to chew it. maybe the closest thing i would imagine would be like if you took chocolate rice krispies cereal, blended it, and mixed it with milk. it's not unpleasant, but it's not homogeneous in texture.

the flavor is more difficult to describe. it's not particularly sweet and the chocolate flavor is mild. if you were to leave out the chocolate, peanut butter, and cinnamon, i guess it would be like plain oatmeal in flavor. the peanut butter dominates in a pleasant way.

it's very easy to drink. since there are 3000 calories in 2 liters (8.5 cups), that's 400 calories per cup. a glass or two of it is a full meal, and you can knock it back in minutes.

>>14450342
i was wrong about the price point. i did really rough estimates in my head and rounded up. i didn't have any numbers in front of me, just what sounded reasonable.
see:
>>14450289


all those numbers are ordering in bulk, like 3$ a day if you don't use milk. that seems pretty nuts to me, but i mean there are amazon links to the products and that's how much it costs per day.
with milk, that's like a half gallon a day, and i can buy a gallon of milk for 5-6$. so that'll be like 6-7$ a day.

and i looked up huel, 65$ for 14,000 calories (if you subscribe). at 3000 calories a day that's 14$ a day. so twice the price but it's a fair point.

>>14450412
Similar stuff can be said for bulk brown rice and lentils, but I like what you're doing. I'd just try and use more stuff like spirulina and maybe some algae protein for more vitamins and whatnot, and again, withhold the milk, but yeah, its interesting.

>>14450522
i do actually. i usually put a couple grams of spirulina in it, plus creatine, and some other supplement bullshit.

i wanted to present the baseline most simple version that i make, and that's what this is. spirulina works very well provided you don't put a shitload in. the oceanic taste is unnoticeable with just a few grams.

the milk can definitely go. you'd ideally replace it with water and some sort of protein, like whey protein. i added the milk because i have a hard time getting enough calories in and i was powerlifting at the time.
also the peanut butter and chocolate have a big impact on the nutrient profile, namely fats, so omitting them is more than fine.

there's not much to it. all the "complete foods" like huel or soylent are just a grain, with protein powder, healthy fats, and a multivitamin. that's all this is, too.