I saw several older threads discussing the possibility of cricket flour for protein, as well as some discussing quinoa as a carb source. I’m taking the plunge… Cricket flour is in the mail.
I’ve developed a rudimentary formula. This is a complex, expensive mix of high quality ingredients plus some fresh ingredients, which I know defeats the purpose for many Soylenters (not cheap, simple, nor storable). But maybe something of interest in it that you can tweak to your needs.
Here is the ingredient list so far that meets my macro needs as well as almost all vitamins, minerals, fiber, phytonutrients.
– cricket flour, brown rice protein, pea protein mix
– quinoa flour (sprouted if possible), gluten-free oat flour, brown rice flour carb mix
– Udo’s oil 3-6-9 lipids mix
– Greens+ O
– potassium citrate powder
– sunflower lecithin powder
– iodized sea salt
– coconut water
– almond milk
– spinach (vitamins)
EDIT: Replaced many ingredients with Vega One. Swapped Udo’s oil for cod liver oil (trace amounts of dairy in the form of butter which helps absorption). Will be experimenting with coconut water or almond milk for the liquid instead of just water.
I want to avoid soy, dairy, gluten, corn, maltodextrin & artificial sweeteners. I might cook or soak the carb flour mix in advance, based on other threads I’ve read.
I’ve got the proportions worked out to an almost perfect 60:20:20 which works best for my lifestyle (better than zone & keto). But it would be easy to adjust to your preferred macros by altering ratios of cricket flour, rice flour & Udo’s oil.
Cholesterol, sodium, sugars are low. Vitamin A, C, fiber, calcium, potassium are excellent. It has a good balance of soluble & insoluble fiber, a great amino acid profile, and good omega ratios.
But iron is almost triple the UL so I have to figure that out. Its mostly from non-heme sources, and I’m getting sufficient calcium, so all that iron may not even be absorbed. I’m not sure about my vitamin D, K, magnesium, copper, zinc, and anything else not mentioned here, so have to look into those too.
I’ll be aiming for about 1800kcal because I want 200kcal wiggle room to try out different flavoring periodically (eg, banana, berries, cocoa, stevia, cinnamon, nutmeg, vanilla, mint, other fruit & spices & sugars, etc.). This will throw off the balances a bit but shouldn’t matter much if I’m regularly varying the items used for flavor.
If it tastes like a**, or is so expensive as to be completely unreasonable for me, I may have to alter it dramatically.
Once I have the whole thing fine-tuned, I’ll provide the exact recipe with exact measurements. This will take awhile, with lots of trial & error.
In the meantime, I welcome any questions, comments, criticisms…