I have come up with something, though. I ended up splitting it into 2 things instead of one, because of the way the flavors interacted. One is a chocolate/custard shake, the other is a soup.
Chocolate Custard Shake:
2 cups whole milk
2 Tablespoons cocoa
1 egg
UP TO 1/2 cup sugar (optional)
Heat the milk and cocoa together until the milk just starts to boil. Be careful if doing this on the stove, it can scorch easily. In a heat-proof dish, whisk the egg. Set the dish with the egg in a bowl or pan of hot water. Don't get the water too hot, you aren't cooking the egg yet, just warming it. When the milk is just starting to simmer, remove from heat and whisk it quickly into the egg. Chill, and add sugar to taste.
A couple of points:
-The heat from the milk is enough to cook the egg, so you don't have to worry about eating a raw egg. In fact, if you don't whisk it quickly enough you may find bits of poached egg in your milkshake. These bits don't hurt anything, but they can be unexpected.
-If you don't want chocolate, you can use brown sugar instead of white, and add vanilla and a dash of nutmeg to make eggnog.
-If you add a few tablespoons of strong coffee to the mix, it makes a very tasty mocha.
The Soup:
2 cups carrots, thinly sliced
1 cup quinoa
1 1/2 oz beef (about 2 walnuts worth)
3 cups diced tomatoes
1 1/2 cup peas
1/2 tsp ground flax
1 or 2 bullion cubes, and other seasonings to taste (I like parsley, thyme, and summer savory)
Brown the beef. Add carrots, bullion cubes, and enough water to cover, and simmer until the carrots can be pierced with a fork. Rinse the quinoa in a fine-meshed strainer, then add to the soup and simmer until soft and translucent. You might need to add more water to keep the quinoa from sticking. Add remaining ingredients (they don't take as long to cook as the carrots and quinoa.)
According to my calculations, this should provide all the nutrients necessary for one person for one day. Some of you might be noticing the problem already: After adding enough water to keep the quinoa from sticking, this makes about 3 quarts of soup. It is a very tasty soup, but even if I stuff myself I can't eat that much in a day! I'm still tinkering with recipes to see if I can shrink it down some without sacrificing nutrients, but, I'm starting to wonder if the “recommended daily requirements” might be exaggerated some.
I'm also tinkering to come up with more flavors. About halfway through the first day, I was really craving something different. I don't have a lot of time to experiment at the moment, but I might see if I could use part of the quinoa with the egg and milk to make something like rice pudding. I also want different flavors of soup, like split pea or chicken.
How cool is that! I think you are making progress and narrowing in on it!
Please consider making a substitution rate for (#1) Dried milk, and (#2) Canned Evaporated milk
as many ' preppers' have these on hand, or in food storage.
In tough times , many will not have access to whole (fat included) milk ,as fats turn rancid easily in long term food storage,
and lower the time that foods can remain palatable .