Hey Reader!
In the 10th edition of The MF Kitchen, you'll slice into the details of:
- Recipes for Cheesy Bolognese Crispy Potato Bake and Protein Cinnasticks!
- The interesting history behind my all-time favorite dessert... ice cream!
- My top 5 foods for each macronutrient (some may surprise you)...
- Food swaps that cut the calories in half while eating the same amount of food!
Preheat your ovens…
Weekly Recipe Roundup 🍽️
Cheesy Bolognese Crispy Potato Bake!
A bolognese is a classic Italian sauce for pasta made with ground beef or ground pork.
Instead of pasta, we are going with crispy potatoes to pair with the cheesy bolognese made with ground beef! It's incredible!
At only 451 calories per big serving with 40g of protein, this is a flavor bomb with crazy good macros!
Love to use this as a meal prep as well!
Click below to download the recipe and make it easy yourself:
Cheesy Bolognese Crispy Potato Bake PDF
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Protein Cinnasticks!
And for our sweet recipe this week, we are taking the classic FDL Pizza Crust and turning it into a dessert cinnastick crust!
At only 50 calories per cinnastick with 5g protein that means only 600 calories with 60g protein for the whole thing!
And yes it says on the pdf “per 1 protein bar” for the serving size. Just saw this and going to get onto my designer for this one lol.
Click below to download the recipe and make it easy yourself:
Protein Cinnasticks PDF
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And if you’ve made any recipes lately, hit reply and let me know what you thought!
Zach's Beats 🎧
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This is a good song I play all the time but I can’t really think of anything else to say other than it being a really good song I play all the time lol.
Sebastian Paul - Trojan Horse
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Weird Food Fact 🤓
The History of Ice Cream 🍦
Ice cream is literally a love language.
It’s one of my favorite (if not my favorite) forms of dessert of all time.
And the history of ice cream goes WAYYY back.
One of the earliest forms of ice cream can be traced back to China around 200 BC!
It was a mixture of milk and rice that was packed into the snow to freeze.
The ancient Persians did something similar but with snow and fruit juices (aka they made some SNOW CONES!).
Fast forward to the 13th century, our boy Marco Polo (yes from the game we all played growing up) returned back to Italy, from his travels to China, bringing with him recipes for ice creams and sherbets!
Gelato-making became super popular in Europe from the 13th century on.
Then in the 18th century, the Industrial Revolution brought significant advancement in ice cream production.
In 1776, America’s first ice cream parlor opened in New York City!
And then as the 19th century progressed, immigrants from all around the world brought their own ice cream traditions and flavors (us white people are not good at our own inspo of flavors) contributing to the diverse array of flavors enjoyed today!
The rest is history! And thank God because life without ice cream would suck!
Thanks MARCO...
Your turn! “POLO!”
Don’t you leave me hanging 😅
One FAQ ❓
Question from Steve (from Ft. Lauderdale, FL - " If you had to rank your top 5 foods for each macronutrient, which foods would they be?"
Answer: Ohhh nice question. Let me see. I am going to rank these with 2 extra categories since some foods do have an overlap of macronutrients.
- Protein
- Protein/Fats
- Protein/Carbs
- Carbs
- Fats
So here are the top 5 I eat most often for each category:
Protein:
- Chicken Breast/Chicken Tenderloins
- 96/4 Lean Ground Beef
- 97/3 Lean Ground Turkey
- Egg Whites
- Protein Powder (Flex Brands of course and “FDL” saves you 15%)
Protein/Fats:
- Eggs
- 2% Shredded Cheeses
- Center Cut Bacon
- Salmon
- 2% Cottage Cheese (I love Good Culture)
Protein/Carbs:
- Fat-Free Fairlife Milk
- Non-Fat Greek Yogurt (FAGE is the best)
- Beans
*That’s all I really eat from this category
Carbs:
- Potatoes (My favorite carb source)
- Jasmine Rice
- Fruit (Apples, Watermelon, Berries)
- Veggies
- Oats
Fats:
- Avocados
- Nut Butters/Nuts
- Olive Oil, Avocado Oil, Butter
- Fish Oil Supplement
*That’s really all my main fat sources
Let me know if you want me to give you recipes where I use each ingredient!
I can do that in a longer standalone guide/cheatsheet that I can put into an email.
Serving Surprise 😮
Leaner Options >
This week's serving surprise is just highlighting how many calories you can save just by going for a leaner option of the same food.
Yes, the leaner it is maybe it's marginally “worse.”
But the benefit is a massive reduction in the calories while still being able to eat the SAME amount of serving size.
Aka about 50% fewer calories across the board along with more protein in most cases!
96/4 Lean Ground Beef vs 80/20 Lean Ground Beef
- 140 Calories, 5g Fat, 0g Carbs, 24g Protein
- 280 Calories, 22g Fat, 0g Carbs, 19g Protein
Fat-Free Greek Yogurt vs Full-Fat Greek Yogurt
- 80 Calories, 0g Fat, 5g Carbs, 16g Protein
- 150 Calories, 8g Fat, 5g Carbs, 14g Protein
Fat-Free Fairlife vs Full-Fat Fairlife
- 80 Calories, 0g Fat, 6g Carbs, 13g Protein
- 150 Calories, 8g Fat, 6g Carbs 13g Protein
Center Cut Bacon vs Regular Bacon
- 50 Calories, 3.5g Fat, 0g Carbs, 6g Protein
- 100 Calories, 8g Fat, 0g Carbs, 6g Protein
Turkey Pepperonis vs. Regular Pepperonis
- 70 Calories, 4g Fat, 1g Carbs, 9g Protein
- 140 Calories, 13g Fat, 0g Carbs, 7g Protein
Egg Whites vs Whole Eggs
- 25 Calories, 0g Fat, 0g Carbs, 5g Protein
- 70 Calories, 5g Fat, 0g Carbs, 6g Protein
Bolthouse Farms Ranch vs Regular Ranch
- 50 Calories, 4g Fat, 3g Carbs, 1g Protein
- 180 Calories, 19g Fat, 1g Carbs, 1g Protein
You save in total of 575 calories by just subbing one serving of each... while still eating the same amount of food!
We hit our 10th edition of The Macro-Friendly Newsletter!
Still a small number in the grand scheme of things, but progress toward giving you the most amount of macro-friendly value possible!
Appreciate you sticking along for the ride 🤝
And let me know if you want me to give you recipes/examples of how I use each ingredient!
I can do that in a longer standalone guide/cheatsheet that I can share with you.
Much love and happy cooking,
Zach
P.S. My mom likes the emails too 😁