For the last three years I have had the idea to create, for lack of better term, dog food for people. A sort of kibble that had all of of your daily nutrients, was simple, and that could just be ‘poured out’ and eaten. It would be simple, cost-effective, and ideally not actually taste like dog food. This past weekend, I have made my vision into reality.
Michael’s Muffins were born. Each of these “muffins” contains 96 calories, 7 grams of protein, and a portion of each of your other essential daily nutrients. They are made with 100% all natural, organic food and cost me $0.75 each to make. I know my next batch will cost closer to $0.25 per portion.
I wanted high protein food that followed the Paleo diet. This means only meat, veggies, berries and nuts.
The Grocery List:
- Boneless, skinless, chicken breast
- 1 cup unsalted almonds
- 6 Eggs
- 4 Tomatoes
- 1 Large onion
- 3 Carrots
- 4 Celery shoots
- 10 Asparagus stocks
From here on in, it was simply a matter of ensuring the meat and eggs were cooked, and mixing everything together.
First, cook the chicken all the way through and then slice it into smaller chunks.
Throw it into the blender to create this lovely looking goo:
I went with 3 large carrots, about 75 grams each, and used a grater to get the pieces extra fine before throwing it into the blender. At this point, your concoction may be a bit dry. Do NOT add any liquids! I made the mistake of adding a cup of water to the blender with both the carrots and the chicken, which made it faster to blend but watered down the muffins more than I would have liked.
Next comes the spinach and tomatoes. These were very hard to puree, so pour the chicken-carrot mixture back into the blender with the spinach and tomatoes in order to help liquefy it.
Combine everything that’s been blended so far in a large bowl:
Now comes the celery, onion (use the grater to avoid crying!), blueberries, asparagus, and nuts. Blend them all together, creating a (very appetizing!) purple-gray colour when combined with the rest of the mixture. This mixture is heavier than the previous concoctions, so it helps the rest of the batter to thicken up.
We’re almost done! If you want to be fancy, beat the 6 eggs together and brush them over the muffins in order to help seal them. For the rest of us, just scramble the eggs and add them to our total concoction.
Set muffin papers on your tray, and begin scooping each one full of the mixture. Everything was cooked in these, but I baked them for 15 minutes at 400 degrees F to try to make them more solid and dry them out a bit:
The oven plan didn’t work and just made the muffins soggy, so I put them in the freezer to harden up instead.
Leave them to freeze for one hour, and there you have it!
I really had no idea what to expect in terms of taste, but it turned out alright. The muffins just taste like spinach with a hint of chicken. That’s it. Nothing crazy at all. The texture is a bit more annoying. Reheating the muffins doesn’t really work, so I ended up just eating mine frozen. I am working on a fix for this small setback.
The goal was to make these easy to consume snacks that were very healthy and could serve as a meal replacement.
I used fit day to determine what my total nutrient values were for all of the ingredients then broke it down on a per muffin basis. From there, I needed to know how many muffins I would need to eat to get enough of all my daily nutrients. For me, it worked out to be 14 muffins. After 14, I could eat them for additional calories, protein and nutrients as needed.
The following is the information for the total batch, or a single days’ worth for myself:
The total batch (and my target daily intake) is 2392 calories, 128 grams of fat, 133 grams of carbohydrates, and 196 grams of protein. Vitamin D was the only one that didn’t hit our 100% level. It is always the hardest vitamin to get and most people do not get enough. I find it is easier to just take a 1000 IU Vitamin D supplement for the day and then just not need to worry about it.
For my Next Batch:
- Oh yes, there will be another batch!
- It will be the optimal diet for an entire week.
- Steak and fish will be used to switch up the main meat.
- I will add seasonal vegetables as they are available.
- I won’t be adding any extra water to the mixture.
Meal Replacement Shakes:
The next round is going to be in the form of a shake. The muffins, unfortunately, had no binding ingredient so they were just too liquid to hold together. When I create my weeks worth of supplement, I will bottle it and freeze what I won’t drink within a day. This will make it easier to consume and generally nicer to work with.
I will post the pictures for this much larger batch as soon as it is done!