Corn and bean pudding (US RDI, links to amazon.com)

by qwertz
Last updated November 6, 2015 Copy
AmountIngredient$ / daySource
311gPre-cooked corn meal$1.51P.A.N.
138gSoy flour$1.28Bob's Red Mill
20gChia seeds$0.21Marquis-Nutra Foods
24gShredded coconut$0.19Bob's Red Mill
38gToasted, unhulled sesame seeds$0.61Kevala
4gIodized salt$0.01Morton Salt
1pillKirkland Signature Daily$0.03Kirkland Signature
1pillNature's Way Choline$0.10Nature's Way
Amounts for:
Total Daily Cost:
$3.94Add Ingredients
to Amazon Cart

Own experience: Since August 2015, I've been replacing workday breakfasts and lunches with a low-protein, low-calorie EU-spec version, better tailored to my body weight. It's been remarkably uneventful, so no noticeable positive or negative effects compared to regular food.

Version notes: US adaptation of my Swedish recipe, with the same recommendations as in People Chow and links to Amazon. I'm pretty happy with this recipe, so there probably won't be any future changes.

Pictures:

All ingredients: Corn flour, soy flour, sesame seeds, chia seeds and salt.

Two weeks worth of powder (2.5 qt, 4 lb), see 11oz can for comparison

Same amount as above, now in a ziploc bag for transportation to my workplace...

...where it's put in a mixer with hot water

Mixed porridge/batter

Cold, coagulated pudding with some apricot jam on top

Nutritional values: The recipe is high on copper (7.25mg, UL 10) and manganese (8.86mg, UL 11), but does not exceed any upper limits. As for choline bitartrate, no government body has specified any recommended daily intake levels. Without the pill, you'll get 55% of the National Academy of Sciences RDI and the rest will be synthesized by your body. If you're still concerned, just add a choline pill (like in the other recipes here).

Preparation: Depends on your desired consistency, which in turn depends on water temperature and soaking time. I recommend to (1) mix the powder with four times the warm water (at least 180F), (2) blend it for a minute or so, and (3) let rest for a minimum of 15 minutes but preferably 2 hours in order for the chia seeds to do their jelly thing. Also, soy flour and sesame seeds taste better if toasted in a dry pan.

Taste: Pretty mild, if not bland. It won't make your tastebuds light up like a Christmas tree, but I really like the absence of sweetness that's often found in other alternativts, whether store-bought or DIY-ed. Feel free to add milk, fresh och dried fruit, nuts, cinnamon or whatever you like.

Comments very welcome!

Nutrition Facts

Amount Per Day
50% Carb, 17% Protein, 33% Fat
Calories2175
% Daily Values*
105%
Total Carbohydrate263g
176%
Dietary Fiber 49g
102%
Protein87g
118%
Total Fat76g
Saturated Fat21g
Monounsaturated Fat17g
Polyunsaturated Fat34g
357%
Omega-3 Fatty Acids6g
162%
Omega-6 Fatty Acids28g
Cholesterol0mg
Calcium
100%
Vitamin A
142%
Chloride
103%
Vitamin B6
272%
Chromium
100%
Vitamin B12
250%
Copper
824%
Vitamin C
101%
Iodine
213%
Vitamin D
100%
Iron
435%
Vitamin E
202%
Magnesium
192%
Vitamin K
111%
Manganese
389%
Thiamin
284%
Molybdenum
100%
Riboflavin
187%
Phosphorus
236%
Niacin
184%
Potassium
101%
Folate
152%
Selenium
136%
Pantothenic Acid
260%
Sodium
100%
Biotin
100%
Sulfur
158%
Choline
146%
Zinc
231%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002175109%
Carbohydrates (g)250263.2105%
Protein (g)8586.89102%
Total Fat (g)6576.45118%
Saturated Fat (g)21.3
Monounsaturated Fat (g)17.39
Polyunsaturated Fat (g)33.57
Omega-3 Fatty Acids (g)1.65.72357%
Omega-6 Fatty Acids (g)1727.54162%
Total Fiber (g)2849.2176%
Soluble Fiber (g)1.7
Insoluble Fiber (g)5.2
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000424910000142%
Vitamin B6 (mg)1.33.5100272%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90912000101%
Vitamin D (IU)6006004000100%
Vitamin E (IU)20401000202%
Vitamin K (ug)120133111%
Thiamin (mg)1.23.41284%
Riboflavin (mg)1.32.436187%
Niacin (mg)1629.4935184%
Folate (ug)4006061000152%
Pantothenic Acid (mg)513.002260%
Biotin (ug)3030100%
Choline (mg)550804.8063500146%
MineralsTargetRecipeMax%
Calcium (g)112.5100%
Chloride (g)2.32.3723.6103%
Chromium (ug)3535100%
Copper (mg)0.97.41710824%
Iodine (ug)1503201100213%
Iron (mg)834.82545435%
Magnesium (mg)420805.9192%
Manganese (mg)2.38.95711389%
Molybdenum (ug)45452000100%
Phosphorus (g)0.71.654236%
Potassium (g)3.53.52101%
Selenium (ug)5575400136%
Sodium (g)1.51.5012.3100%
Sulfur (g)23.16158%
Zinc (mg)1125.40740231%

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