It doesn’t taste like much, but it’s fast, easy, and doesn’t trigger any intolerance issues (for me). Preparation was initially rather arduous, but I’ve modified my technique enough that it only takes about 5 minutes now.
Ingredients for 3 Servings
- 120 g Gluten Free Oat Flour
- 25 g Flaxseed Meal
- 15 g Lecithin Powder
- 10 g Potassium Citrate Powder
- 2 g Iodized Salt
- 85 g Soy Protein
- 50 g Potato Starch
- 6 g MSM
- 85 g Extra Virgin Olive Oil (Don’t add until just before consumption.)
- 3 Bananas Daily
- 32 oz of Plain Kefir Daily – mainly for protein, fat, and probiotics
- Daily Vitamin D Supplement
- Tall Bulk Container (with a lid) for mixing
- Scoop (I use the ~25 g scoop that came with the Soy Protein)
- Shot Glass
- Shaker Bottle for Individual Meals
- Read this blog post, especially the “Safety” section.
- Set container on top of scale.
- Zero scale.
- Weigh in each dry ingredient (not olive oil).
- Zeroing the scale after each one.
- Put on top the bulk container
- Shake container well.
Making an Individual Meal
- Fill a shot glass with olive oil.
- Pour the olive oil in the shaker bottle with the little metal ball thing.
- Turn the bottle around it so it gets all over the sides so the powder won’t to the bottle.
- Put 4 scoops (use the protein powder scoop) from the bulk container into the shaker bottle.
- Fill up the rest of the shaker with cold water, shake well, and enjoy.
- Eat a banana.
- Drink a third of a bottle of Plain Kefir.
Don’t forget to take your Vitamin D and/or get some sunshine.
This works out to around $2.90 per meal, assuming you take advantage of all the available savings (e.g. the Amazon Subscribe & Save discount). Without those savings, it’s more like $3.41/meal.
The main risk of increasing your potassium intake is hyperkalemia, defined as a serum concentration greater than 5.0 mM. Above this level, you may be at risk for cardiac arrhythmia, which can be life-threatening. So read this section carefully.
Who is at risk for hyperkalemia? Mainly people who have certain medical conditions (e.g. kidney disease, heart failure, type 1 diabetes), or who are taking certain medications (e.g. for hypertension). So if any of the conditions listed here (last paragraph) or here describe you, don’t make changes to your potassium intake without medical supervision.
Now, it’s true that even healthy people can develop acute hyperkalemia by taking massive doses of potassium supplements; the IOM report cites several cases where people gave themselves hyperkalemia by taking dozens of 750 mg potassium chloride pills all at once. So, don’t do that – and don’t leave your potassium lying around where children might get into it.
But as long as you’re healthy and not stupidly taking giant doses, you should be perfectly fine. Many studies have examined chronic high intake of supplemental potassium by healthy adults, at levels well above ours – all with zero cases of hyperkalemia.
The recipe above contains about 10 mg manganese and close to the IOM upper limit of 11 mg. For this reason, you should avoid modifications that would increase the manganese total further. Most is coming from the oat flour and soy protein (5 and 4 mg, respectively), and about a milligram each from the flax and cocoa, so don’t increase any of those.
Similarly, our total of 37 mg iron is not far from the upper limit of 45 mg. Most of it is coming from the soy. Any changes you make to this recipe should bear in mind your iron total, and keep it under 45 mg. Here’s what you need to know. (1) Don’t increase the TJ’s soy protein. (2) If you want to get more soy protein, use a generic soy protein comparable to this one and a multivitamin, per the protein section of the recipe. You can go up to 100 g if you’re using the Opti-Women (it has 18 mg iron), but better would be to use the Rainbow Light Men’s One (which has 0), in which case you can go nuts. (3) Pea and hemp protein are higher in iron, so if you want to use those, use the Rainbow Light Men’s One, unless you’re actually decreasing the protein below 85 g. (4) If you’re using unfortified whey protein, you shouldn’t have to worry about getting too much iron, so use whichever of the two multis you prefer.