Whole Food Protein Shake
Introduction - http://drhyman.com/blog/2013/05/11/in-the-kitchen-with-dr-hyman-whole-food-protein-shake/
Ingredients
Soak overnight, then blend:
1C filtered water- 1/2C unsweetened almond milk $3/half gallon - 19 cents
- 1 C wild blueberries - $1.10
- 1/2C cranberries?
- 2T raw pumpkin seeds - 28 cents (about $7/lb)
- 2T chia seeds - (Is a flax a better and a cheaper alternative ? [1] [2])
- 2T hemp seeds - 37 cents
- 2T raw almond butter - 80 cents
- 1T coconut fat (oil) - 16 cents
- 4 walnuts - 25 cents
- 3 brazil nuts - 16 cents
- Small banana - 15 cents
So far: $3.46. Not cheap per serving. If 1/3 of one's diet, full diet costs $10/day, $3650/year.
Sourcing
- 1/2C unsweetened almond milk $3/half gallon - 16 half cups - 19 cents
- Dried blueberries - Make sure they are no sugar-added - which implies half the weight is added sugar (see [[3]]).
- Lowest cost is 3 lb frozen blueberries for $10, or $3.33 per lb. Died blueberries are 6x [4] less weight. 9 cups in 48 oz blueberries - by measurement. $1.10.
- Raw almond butter - $1/oz - [5]
- Almond butter - 16 oz iz 2 cups, and 32 TBSP, so 16 servings per jar - $1
- Almond butter - $8 for 27 oz - [6]
- Raw pumpkin seeds - $4.4/lb - [7].
- Brazil nuts - $9/lb - [8]. $8/lb - [9]. $8.60/lb - [10]
- Hemp Seeds - $7.60/lb - [11]
- Walnuts - $7.30/lb - [12]. $7.80/lb -[13]. Quantities per lb - [14]
- Coconut fat - 106 tbsp - [15] - $16.79
- Chia seeds - organic - [16] 2.5 lb for $11 - or $22 for 6 lb - [17]
Other
- Raw Almonds - [18]
- Raw Cashews - 5 lbs for $35 ($6.99/lb); 10 lbs for $35 ($6.50/lb); 25 lbs for $155 + shipping ($6.20/lb)]; 25 lbs for $170 + shipping ($6.75/lb)
