Hey Reader!

In the 26th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for Sticky Honey Sriracha Stir Fry Salad and Protein Chocolate Chip Breakfast Cookies!
• A passing thought about conjoined twins and calories...
• A must-try air fryer recipe (and how to ensure they turn out perfect)...
• One special low-calorie ingredient with HUNDREDS of options...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Sticky Honey Sriracha Stir Fry Salad If you are looking for a new salad to add to the rotation, this most definitely is an amazing one to 🙌🏻 The warm/cold contrast is one of my favorite things to do with a salad 🤌🏻 Click below to download the recipe and make it easy yourself: ​Sticky Honey Sriracha Stir Fry Salad.pdf​

Protein Chocolate Chip Breakfast Cookies We're having cookies for breakfast! This breakfast cookie is HUGE and only has 336 calories but packs 24 grams of protein. Click below to download the recipe and make it easy yourself: ​Protein Chocolate Chip Breakfast Cookies.pdf​

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Recipe Recreations Of The Week 🤌

Sticky Honey Sriracha Chicken Tenders are a fan favorite!

Macros for each Chicken Tender:​
105 Cals, 10g Carbs, 1g Fat, 14g Protein

Here's the video and recipe:
👉 ​​https://www.instagram.com/reel/Cis71wKsbSO/​

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Zach's Beats 🎧

Such an underrated and often overlooked banger in the Lil Wayne rolodex of bangers. ​Knockout - Lil Wayne​

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Weird Food Fact 🤓

Do Conjoined Twins have to split calories?

I recently came across a post on my IG talking about Abby and Brittany Hensel getting married.

Well actually, it's only Abby (right side) who got married.

But why does this matter?

They are conjoined twins.

I remember seeing them many years ago but didn't know where. I did some digging and they had a TV show on TLC back in 2012 so I am guessing that's where I recognized them from. But anyways, why am I bringing this up? When I saw the news of them getting married, I had a thought that I'd never had before in my life. Do conjoined twins have to split calories? Two heads, one body. How does that work?

Gosh there are so many questions here.

Abby and Brittany do not share a stomach. They each have their own.

They each also have their own heart, lungs, kidneys, and spinal cord.

However, they do share other organs including a colon, rectum, reproductive organs, bladder, and liver.

I found that Abby controls the right side of the body and Brittany controls the left side.

From what I could find, they each can feel what the other is feeling but it's not the same as if they were feeling it themselves.

So Abby can feel when Brittany is hungry, stressed, sore, etc.

And vice versa.

But let's get back to the food part...

Do they have to split calories?

It's interesting. They do have different stomachs.

But they share the rest of the digestive tract.

So let's just keep this clean and say that Abby and Brittany are two different humans split down the middle.

Abby is 5'2” and Brittany is 4'10”.

Let's just say conservatively they weigh in total 160lbs (since they are wider (being conjoined)).

So we can split that evenly in half and say each Abby and Brittany weighs 80lbs.

But let's go back to the 160lbs weight so we can do some even math.

I want to get the estimated maintenance calories of a female who is 160lbs.

A simple equation is 160 x 10 x 1.2 = 1920 calories.

The 1.2 is a mostly sedentary activity multiplier.

So let's say that having two different stomachs leads to an extra 100 calories being burnt in the digestion process.

Now we have the maintenance calories of 2020 calories.

So split that between Abby and Brittany and we have 1010 calories for each.

That would hard!

But I guess they've lived with it their whole lives and don't know anything other than that.

I couldn't find any info on them talking about this topic exactly but it was a fascinating rabbit hole I didn't know anything about.

Cheers to them for making the most of this life!

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One FAQ ❓

Question from Steve (Arlington, Texas) - "Hey Zach! My wife just got me the new air fryer you mentioned in your latest youtube video. It was my early father’s day gift because I had been hinting at getting a new one!

If you had to pick one recipe to make first in the air fryer, which one would you recommend?”

Answer: Well today is the day, Happy Father’s day to you Steve! And congrats on the new addition to the family )aka your new air fryer 🙌🏻).

If I had to pick the one recipe I make the MOST in the air fryer AND is significantly better made in the air fryer, it’d be….

My Crinkle Cut Fries Recipe 🍟

I have literally had fries for lunch pretty much every single day for the past 4.5 years. I am a human potato lol.

I’ve also made them a million different ways during that time in search of the best method.

And by best, I mean delicious, macro-friendly, AND incredibly fast/easy to make.

I found that there were so many unnecessary steps in the so-called 'best' methods.

So here’s how I do it.

1.) Go to the sink and wash your russet potatoes. I just used a sponge to scrub the outside. Dry off on a towel.

2.) Now use your crinkle cutter (best $10 purchase of my life) and cut your potatoes into fries.

3.) This part is going to be confusing. Just put your fries into your air fryer. Nothing on them. Just the raw fries. Trust the process! Air fry at 400 degrees F for 23 minutes. After 8-10 minutes, take them out and shake. Then add them back in.

4.) Then at the 20-minute mark, take out and add the fries to a bowl. Coat your fries well with your oil. About 4g’s in total. I have an oil sprayer bottle I got off Amazon that I put my avocado oil in. Then season well with sea salt and garlic powder. Toss. Now add back to the air fryer for the remaining 3 minutes and then enjoy!

I will cover the reasons why I do each step in more detail in a longer stand-alone guide but until then, enjoy these fries errrrrday!

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Serving Surprise 😮

One low-calorie ingredient with HUNDREDS of options

Let's say you get up right now and go to your nearest grocery store.

I'd bet you $1000 that you'd find this virtually zero-calorie product at the store.

I'd bet you another $1000 that you'd find it in TONS of different brands and flavors as well!

And chances are, you've been sleeping on this product because you didn't realize how low-calorie it was!

Any guesses?

The answer is: ​
Salsa.

Just look at how many options you have to choose from:

All range from 5 calories to 20 calories per 2tbsp.

I make burrito bowls all the time and put this Flamed Charred Salsa on top:

Soooo damn good.

But literally there are endless options.

Just wanted this to be a friendly reminder to stop by the salsa section next time you go to the grocery store 🫡

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If you're an avid reader, you might have been expecting something last Thursday.

Sadly our whole website was acting wonky the entire day (due to internet issues from our hosting company).

So we had to postpone everything while that got sorted.

The good news?

You'll have something truly macro-friendly coming your way this Thursday 😁

Stay tuned!

Much love and happy cooking,
​Zach

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P.S. Happy Father’s Day to all the dads out there. Grateful that I can call my Dad one of my best friends. He’s a character and there’s never a dull moment with him lol.

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