SGD 667 Home Practice: Engineering a "Textbook Level" Whole-Food Plant-Based (WFPB) Porridge

 

Source Material:

• The Objective: To combat the metabolic side effects of long-term 1mg Risperidone medication and glaucoma on one eye through a rigorous, nutrient-dense diet on a budget of SGD 667/month in Singapore.

• The "Golden Triangle" Supply Chain:

  • Taobao (China): Sourcing high-quality Ruojiang Red Dates (for natural sweetness and iron) and Fine Chia Seed Powder (for Omega-3 fatty acids).

  • Lazada/Shopee: International sourcing for Nutritional Yeast (Vitamin B-complex).

  • Sheng Siong/FairPrice (Local): Olive Oil, Fresh Kai Lan (200g Bought fresh and cooked on the same day), Sweet Potatoes, Mung Beans, and Millet.

• The Scientific Recipe (The "Power Bowl"):

  1. Base (The Cleanse): 50g Mung beans and 20g Millet. Mung beans provide high-quality plant protein and detoxifying properties.

  2. Flavor & Nutrition: 5 pitted Ruojiang Red Dates. Provides natural sweetness, eliminating the need for refined sugar.

  3. Low-GI Carbs: 100g Sweet Potato and 1 Cob of Corn. These provide resistant starch and steady energy levels.

  4. Micronutrient Explosion: 200g Fresh Kai Lan, blanched and added between 50 to 60 degrees to preserve Vitamin C and Chlorophyll.

  5. The AI-Optimized Finish: 1 tbsp Chia Seed Powder, 1 tbsp Nutritional Yeast, and 1 tsp Olive Oil. Crucial Step: These are added only after the porridge has cooled between 50 to 60 degrees to protect heat-sensitive Omega-3s and B vitamins.

• Key Insight: The 1200ml water ratio is mathematically calculated to ensure the Chia Seed powder hydrates perfectly, creating a silky "melt-in-the-mouth" texture without being too thick.

• Economic Impact: A "Textbook Level" meal costing only ~SGD 3.50, far superior in nutritional density compared to SGD 15 salads in the CBD.