Hey Reader!

In the 12th edition of The MF Kitchen, you'll slice into the details of:

• Recipes for Spicy Chicken Nuggets and No-Bake Chocolate PB Protein Bars!
• The fascinating history of French Fries (spoiler: they're not actually French)...
• My top 5 kitchen tools for less than $10 that you probably don’t have in your kitchen...
• A new cereal trend I am LOVING! Aka a lot of cereal for not a lot of macros 😎

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Spicy Chicken Nuggets! Chicken Nuggies are a CLASSIC. I think any kid grew up on these. Today I made my own version of the Spicy Chicken Nuggies from Wendy's. Each is only 32 calories with 6g protein! So incredibly easy to make and meal prep as well. Click below to download the recipe and make it easy yourself: ​Spicy Chicken Nuggies.pdf​

No Bake Chocolate PB Protein Bar! These no-bake protein bars are insane. Take your normal boring rice cakes and turn them into a PB base for these Chocolate PB Protein Bars! Each is huge and has only 113 calories with 10g protein! You'll be blown away by how good these are. They are like frozen ice cream bars tbh! Click below to download the recipe and make it easy yourself: ​No Bake Choc PB Rice Cake Protein Bar.pdf​

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Zach's Beats 🎧

​“Hot Shower” - Chance The Rapper​ Chance is always a vibe. He has soo many bangers but love this one just because I have some hilarious memories of friends rapping this song 🤣

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Weird Food Fact 🤓

Fish = French Fries

Weird to think without fish there would be no french fries.

And the fact that the French stole the idea and fries are not actually “French.”

Let me explain...

The history of French fries is believed to date back to the late 17th century in Belgium.

It's thought that inhabitants of the Meuse Valley region in present-day Belgium were frying small strips of potatoes as a substitute for fish during the winter months when rivers froze and fishing was impossible.

The potatoes were sliced thinly and fried until crispy, creating a tasty alternative to fish.

So before Fish & Chips it was 'Fish OR Chips' if there was no more fish.

I like the “&” scenario better lol.

But back then in the 18th century, those sneaky “French” renamed what the Belgian people called “frites” to “French Fries.”

This was in the 18th century and was sold by street vendors in Paris.

Thomas Jefferson, the third President of the United States, is credited with introducing French fries to America during his presidency in the early 19th century.

He encountered them during his time in France and served them at the White House.

I eat homemade fries every single day (hope you do too!) so thought it would be a nice topic to cover their history 🍟

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One FAQ ❓

Question from Steph (St. Petersburg, FL) - “I really enjoyed last week's question about the top 5 ingredients that I probably wouldn't have in my kitchen. You were right! I didn't have any of those haha. So my follow-up question is, what are your top 5 kitchen appliances you think I should have in my kitchen that I probably don't?”

Answer: I am glad you enjoyed that list last week! I got a ton of love for that format so I am working on a much bigger master list I'll share at some point.

So today I will add a little twist to your question.

Here are my top 5 kitchen tools that are less than $10 that you probably don't have in your kitchen but you should!

And just a heads up, no affiliate links.

1) Silicone Cupcake Molds ($7.59)

I use these all the time in my air fryer!

For mini protein cheesecakes, protein muffins, and cupcakes!

I also use them for these no-bake ice cream cakes!

Here's the link:
👉 https://a.co/d/3RiNX4B​

2) Crinkle Cutter ($5.99)

If you know me then you know I love me some crinkle-cut fries!

I literally have fries for lunch... pretty much every day.

I am most likely 70% potato 🥔

And this crinkle cutter lasts forever.

I've used this one for over 2 years.

Well worth it!

Here's the link:
👉 https://a.co/d/efRONx6​

3) 6.5in Cast Iron Skillet ($9.90)

I use this thing all the time!

I use it in the air fryer for skillet cookies, skillet brownies, cheesecakes, berry crumbles, and loaded fries.

Super versatile!

And it fits perfectly into my air fryer further adding to the versatility!

Here's the link:
👉 https://a.co/d/9Qnmysf​

4) Meat Thermometer ($12.49)

Yes I know it’s not less than $10 BUT when I did initially buy it two years ago, it was!

Anyways, forgive me for the extra two dollars lol. It’s worth it!

Because this things is a LIFE SAVER.

I grew up in a household of “we cook it till we know for sure it's done so we don't get sick.”

Had a horrific experience with undercooked chicken one day so it created a fear at a young age lol.

So getting a meat thermometer many years ago changed my life.

Literally takes the guessing game out of play.

You make the perfect chicken, steak, or any meat to the desired wellness every single time.

Here's the link:
👉 https://a.co/d/c6j6vdz​

5) Stainless Steel Sauce Cups ($8.99)

I love the restaurant-type feel when eating my meal and having a stainless steel dipping station!

These are super practical because you can use them as that for at-home meals.

And you can put the cover on top and take them with you on the go with your meal prep.

Here's the link:
👉 https://a.co/d/0S87xdr
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Serving Surprise 😮

I LOVE this Mini Cereal Trend!

It’s perfect for how I personally use cereal.

As a topping!

It’s how I see a lot of these calorically dense foods like OREOs, cereal, etc should be used.

They provide the flavor and texture to a much lower calorie/higher protein base like much of my sweet recipes.

If I had to rank these 5 as a topping, I’d go with:

1) Lucky Charms

2) Cheerios

3) Reese's Puffs

4) Trix

5) Cinnamon Toast Crunch

NORMALLY, Cinnamon Toast Crunch would be #1 but the minis missed the mark with that real rich cinnamon toast crunch flavor. Pretty bland.

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Happy National "How Do I Change The Clock on The Microwave Day" (aka daylight savings).

I will say, I enjoy when it's still light out at dinner time.

I feel like I have so much more energy throughout the day.

Although that might just be Texas summer heating me up...

Either way! Thanks for reading today's edition of the MF Newsletter.

Much love and happy cooking,
​Zach

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