Meal Prep Quotes

...she did raise me with a distinctly Korean appetite. This meant a reverence for good food and a predisposition to emotional eating. We were particular about everything: kimchi had to be perfectly sour, samgyupsal perfectly crisped; stews had to be piping hot or they might as well have been inedible. The concept of prepping meals for the week was a ludicrous affront to our lifestyle. We chased our cravings daily. If we wanted the kimchi stew for three weeks straight, we relished it until a new craving emerged. We ate in accordance with the seasons and holidays.

If Pepper was not mistaken, Carney’s father was the first person to take him there—Big Mike was a proponent of a proper meal before a robbery. Breaking a guy’s leg or casing a warehouse didn’t necessarily require nutritional prep, but a robbery called for a hearty sit-down, without fail. Pepper, reluctant to offer praise on anything or anybody, privately assessed that it was the best chicken he’d ever tasted.

Fritz.” The butler rushed over from the crudité arrangement he was working on. “Yes, master! I am eager to be of aid.” “Take this.” iAm peeled the cat off himself, prying both of its front claws out of his fleece. “And do whatever it is you do with it.” As he turned away, he felt like glancing back and making sure G*dd*mn was okay. But why the fuck would he do that? He had to get to Sal’s and check on his staff. Usually he hit the restaurant in the early afternoon, but shit had not been “usual,” what with that migraine: Every time his brother had one, they both got a headache. Now, though, with Trez rebounding and no doubt soon to be on the grind with that Chosen, it was time to get back on his own track. If only to keep himself from going psychotic. Jesus Christ, Trez was now going to fuck that female. And God only knew where that was going to land them all. Just as he hit the exit, he called out over his shoulder, “Fritz.” Through the din of First Meal prep, the doggen answered back, “Yes, master?” “I never find any seafood in this place. Why is that?” “The King does not favor any manner of fin.” “Would he allow it in here?” “Oh, yes, master. Just not upon his table, and certainly never upon his plate.” iAm stared at the panels of the door in front of him. “I want you to get some fresh salmon and poach it. Tonight.” “But of course. I will not have it ready afore First Meal for you—” “Not for me. I hate fish. It’s for G*dd*mn Cat. I want him served that regularly.” He pushed the door open. “And get him some fresh veggies. What kind of cat food does he eat?” “Only the best. Hill’s Science Diet.” “Find out what is in his food—and then I want everything hand-prepared. Nothing out of the bag for him from now on.” Approval bloomed in the old doggen’s voice: “I’m sure Master Boo will appreciate your special interest.” “I’m not interested in that bag of fur.” -iAm, Fritz, & Boo

Buffalo Chicken Mac & Cheese This easy meal combines the flavors of buffalo wings and mac and cheese.  To cut down on prep/cooking time, use a pre-cooked rotisserie chicken! 1 Cup milk 1 (12 oz) can evaporated milk ¼ Tsp garlic powder ½ Cup buffalo hot sauce (Frank’s Red Hot is a good bet) 3 Cups shredded cheese (just cheddar or a mix if you’d like) 1 lb pre-cooked chicken, shredded ½ lb uncooked pasta (such as elbow macaroni) Chopped onion/celery/carrots, crumbled blue cheese (optional) Mix milk, evaporated milk, garlic powder, and hot sauce in slow cooker until combined.  Add salt & pepper (to taste).  Stir in cheese, chicken, and uncooked pasta. Cook on low for approximately 1 hour, stir, then continue cooking an additional 30-60 minutes, or until pasta is tender. Garnish with chopped vegetables and/or blue cheese (if desired).  Enjoy!

It's eight, and it's time to prepare the filet mignons encrusted with pepper, sliced and served with an Israeli couscous salad with almonds, feta cheese, cherry tomatoes, roasted red peppers, preserved lemons, braised fennel, and artichoke bottoms. Funny, when I'd first made this meal for Caro, she didn't believe me when I'd presented the fine or medium grains at Moroccan or Algerian restaurants. Regardless of the name, Israeli couscous is more pasta-like and not crushed, but delicious all the same, and I love the texture---especially when making a Mediterranean-infused creation that celebrates the flavors of both spring and summer. While Oded preps the salad, I sear the steaks, and an aroma hits my nostrils---more potent than pepper---with a hint of floral notes, hazelnut, and citrus. I don't think anything of it, because my recipe is made up from a mix of many varieties of peppercorns---black, green, white, red, and pink. Maybe I'd added in a fruitier green?

Dinner was a family affair. And oh, how she enjoyed it! Who knew there was so much to talk about each day? She loved when the men shared stories about their work in the mines, while she often regaled them with stories about life in the castle when she was a small child or about the types of birds she spotted from the window. And then there were the questions. She found she had many! After staying silent for so long, there was much she longed to know, and she was always interested in learning more about the men and their lives. She wanted to know who had carved the beautiful wooden doorways and furniture around the cottage, and why the deer and the birds seemed to linger at the kitchen window while she prepped meals. "They must adore you, as we do," gushed Bashful. "And I you!" Snow would say. She found she could talk to them till the candle burned out each night. It felt like she was finally waking up and finding her voice after years of silent darkness. And while she promised the men she would not do more than her share of the housework, she couldn't help trying to find small ways to repay them for their kindness when she wasn't busy strategizing. Despite their protests, she prepared a lunch basket for them to take to work each day. She mended tiny socks. And secretly, she was using yarn and needles she had found to knit them blankets for their beds. It might have been summer, but she couldn't help noticing they had few blankets for the winter months.

EARNINGS McDonald's Plans Marketing Push as Profit Slides By Julie Jargon | 436 words Associated Press The burger giant has been struggling to maintain relevance among younger consumers and fill orders quickly in kitchens that have grown overwhelmed with menu items. McDonald's Corp. plans a marketing push to emphasize its fresh-cooked breakfasts as it battles growing competition for the morning meal. Competition at breakfast has heated up recently as Yum Brands Inc.'s Taco Bell entered the business with its new Waffle Taco last month and other rivals have added or discounted breakfast items. McDonald's Chief Executive Don Thompson said it hasn't yet noticed an impact from Taco Bell's breakfast debut, but that the overall increased competition "forces us to focus even more on being aggressive in breakfast." Mr. Thompson's comments came after McDonald's on Tuesday reported that its profit for the first three months of 2014 dropped 5.2% from a year earlier, weaker than analysts' expectations. Comparable sales at U.S. restaurants open more than a year declined 1.7% for the quarter and 0.6% for March, the fifth straight month of declines in the company's biggest market. Global same-store sales rose 0.5% for both the quarter and month. Mr. Thompson acknowledged again that the company has lost relevance with some customers and needs to strengthen its menu offerings. He emphasized Tuesday that McDonald's is focused on stabilizing key markets, including the U.S., Germany, Australia and Japan. The CEO said McDonald's has dominated the fast-food breakfast business for 35 years, and "we don't plan on giving that up." The company plans in upcoming ads to inform customers that it cooks its breakfast, unlike some rivals. "We crack fresh eggs, grill sausage and bacon," Mr. Thompson said. "This is not a microwave deal." Beyond breakfast, McDonald's also plans to boost marketing of core menu items such as Big Macs and french fries, since those core products make up 40% of total sales. To serve customers more quickly, the chain is working to optimize staffing, and is adding new prep tables that let workers more efficiently add new toppings when guests want to customize orders. McDonald's also said it aims to sell more company-owned restaurants outside the U.S. to franchisees. Currently, 81% of its restaurants around the world are franchised. Collecting royalties from franchisees provides a stable source of income for a restaurant company and removes the cost of operating them. McDonald's reported a first-quarter profit of $1.2 billion, or $1.21 a share, down from $1.27 billion, or $1.26 a share, a year earlier. The company partly attributed the decline to the effect of income-tax benefits in the prior year. Total revenue for the quarter edged up 1.4% to $6.7 billion, though costs rose faster, at 2.3%. Analysts polled by Thomson Reuters forecast earnings of $1.24 a share on revenue of $6.72 billion.

Ice Cream Bread Recipe From Agnes Seiwell Prep time: 5 minutes. Ingredients: 1 pint (2 cups) ice cream,  softened. Flavor: your choice. 1 ½ cups self-rising flour. Stir together ice cream  and flour just enough so that flour is thoroughly moistened. Spoon  batter  into a greased  and floured 8x4 inch loaf pan. Bake at 350 for 40 to 45 minutes or until a wooden toothpick inserted in center of bread  comes out clean. Remove from pan and cool on a wire rack. This two-ingredient bread  is great any time of day. It can be served as a dessert topped with some whipped cream  and chocolate or other flavored sauce, or toasted  and used as a side dish to a meal.

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coconut-curry chicken Serves 2 Prep Time: 15 minutes Cook Time: 15 minutes Total Time: 30 minutes 3 tablespoons cooking fat ½ onion, finely diced 2 cloves garlic, minced 1 tablespoon yellow curry powder 1 cup canned crushed tomatoes ½ cup coconut cream 1 teaspoon salt ½ teaspoon black pepper 1½ pounds bone-in, skin-on, split chicken breasts (2 pieces) 1 lime, quartered Don’t pour all the curry sauce over the chicken; once the mixture has come into contact with the raw meat, you have to throw it out. Instead, place your chicken in a shallow bowl, and pour a little of the sauce over the chicken. Brush or rub it evenly over the meat, then flip and repeat on the other side. Save the extra sauce to drizzle over the top of this dish before serving, or use it to top tomorrow night’s chicken, shrimp, or vegetables. To make the curry sauce, melt the cooking fat in a saucepan over medium heat and swirl to coat the bottom of the pan. When the fat is hot, add the onion and cook, stirring, until translucent, 2 to 3 minutes. Add the garlic and stir until it becomes aromatic, about 30 seconds. Add the curry powder and stir for 15 to 20 seconds, taking care that the garlic and curry powder don’t burn. Add the tomatoes and simmer until thickened, about 5 minutes. Transfer the contents of the pan to a food processor or blender and puree until smooth. Pour into a mixing bowl and let cool. Mix in the coconut cream, salt, and pepper. Place the chicken in a shallow bowl. Pour some of the sauce over the chicken and brush it on each side. Preheat a grill to high heat (500°F). Remove the chicken from the curry sauce and discard the extra sauce. Add the chicken, breast-side down, to the grill and sear until golden brown, about 2 minutes. (When the meat is properly seared it will pull off the grates very easily, so don’t rush this step.) Turn the chicken over so the bone side is down and place over indirect heat. Cover with the grill lid and continue to cook until the internal temperature of the chicken is 160°F, or the breast meat springs back when pressed with a finger. This will take 10 to 15 minutes, depending on thickness. Let the chicken rest for 5 minutes. Serve with a squeeze of lime juice and the reserved curry sauce. Make It a Meal: This recipe goes great with Cauliflower Rice and Sautéed Kale with Almonds, or grilled peppers, onions, and pineapple (see Perfect Grilled Vegetables). ✪Baked Coconut-Curry chicken If you don’t have a grill, you can bake the chicken in the oven. Turn the oven to Broil (or 500°F), and place the raw chicken in a baking dish. Sear the chicken in the oven for 5 minutes. Reduce the oven temperature to 350°F. Brush the chicken with the curry sauce and finish cooking in the oven for 10 to 15 minutes (depending on thickness), until the internal temperature reaches 160°F.

butternut squash soup Serves 2 Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes 3 tablespoons clarified butter, ghee, or coconut oil ½ cup diced onion 3 cups diced seeded peeled butternut squash 2 cloves garlic, minced ½ teaspoon ground ginger 4 cups chicken broth 1 teaspoon salt ½ teaspoon black pepper Not sure how much squash to buy for this recipe? Generally, a 2-pound butternut squash yields 3 cups once the seeds are removed, but don’t stress about having slightly more or less squash than the recipe calls for—this one is pretty forgiving. You can also buy pre-cut butternut squash and save yourself the guess work and 10 minutes of prep time, but that’ll definitely add to your grocery bill. In a large pot, melt the cooking fat over medium heat, swirling to coat the bottom of the pot. When the fat is hot, add the onion and cook, stirring, until translucent, 2 to 3 minutes. Add the squash, garlic, and ginger and stir until the garlic becomes aromatic, about 1 minute. Add the chicken broth and bring to a boil over high heat. Boil until the butternut squash is soft, about 10 minutes. Remove the pot from the heat. In one or two batches, transfer the soup to a food processor or blender and blend on high speed until smooth in texture. Return the pureed soup to the pot. Heat the soup over medium-high heat until it thickens enough to coat the back of a wooden spoon, 7 to 10 minutes. Season with the salt and pepper. Make It a Meal: To make this a complete meal, add cooked chicken, scallops, or hard-boiled eggs when returning the soup to the pot for the last 7 to 10 minutes of cooking. For extra greens, add two generous handfuls of spinach or kale in the last 3 minutes of cooking. ✪Prepping Squash Peeling and dicing squash isn’t that tough if you have the right

VEGETABLE BEEF SOUP Making this soup with roast beef you’ve saved from another meal (maybe Easy Roast Beef) cuts down on both prep time and cooking time. Even people who think they don’t like leftovers will enjoy this soup, which gets lots of flavor from fresh produce. SERVES 6 | 1 cup per serving Cooking spray 1 medium onion, chopped 1 medium rib of celery, diced 1 medium carrot, sliced 1½ teaspoons chopped fresh oregano or ½ teaspoon dried, crumbled 2 medium garlic cloves, minced ½ teaspoon dried thyme, crumbled 4 cups Beef Broth or commercial fat-free, no-salt-added beef broth 1 cup chopped cooked lean roast beef, cooked without salt, all visible fat discarded 1 cup cut fresh or frozen green beans 1 medium tomato, chopped Pepper to taste Lightly spray a Dutch oven with cooking spray. Cook the onion, celery, carrot, oregano, garlic, and thyme over medium heat for 4 minutes, or until the onion is soft, stirring occasionally. Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 30 minutes, or until the vegetables are tender. COOK’S TIP ON THICKENING SOUP To thicken and enrich most kinds of soup, either add some vegetables if none are called for or use more vegetables than the recipe specifies. Once they’ve cooked, transfer some or all of the vegetables to a food processor or blender and process until smooth, adding a little liquid if needed. Stir the processed vegetables back into the soup. PER SERVING calories 70 total fat 1.0 g saturated 0.5 g trans 0.0 g polyunsaturated 0.0 g monounsaturated 0.5 g cholesterol 13 mg sodium 46 mg carbohydrates 6 g fiber 2 g sugars 3 g protein 9 g calcium 35 mg potassium 304 mg dietary exchanges 1 vegetable 1 very lean meat

Pressure

Serves 2 Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes 1 head cauliflower, cut into florets (about 4 cups) 2 cloves garlic, minced ½ cup coconut cream 2 tablespoons ghee or clarified butter 1 teaspoon salt ¼ teaspoon black pepper ½ cup chicken broth 1 tablespoon minced fresh parsley This may be the most versatile recipe ever. It’s a lighter substitute for mashed potatoes, and has dozens of variations to match nearly any style of cuisine. Add more chicken broth if you like it extra creamy, or keep the chicken broth to just a tablespoon or so if you prefer it really thick. Try topping with crumbled Whole30-compliant bacon or crispy prosciutto; add a blend of fresh herbs like rosemary, oregano, and thyme; kick it up a notch with 2 tablespoons of grated, peeled fresh horseradish root or 1 teaspoon chili powder; add a dollop of whole grain mustard (perfect alongside pork); or stir in shredded cabbage and kale sautéed in clarified butter or ghee. Bring 2 cups of water to a boil in a large pot over medium-high heat. Add the cauliflower florets and garlic and simmer until the florets are fork-tender, about 15 minutes. Drain the cauliflower and transfer to a food processor. Add the coconut cream, ghee, salt, and pepper and pulse until the cauliflower begins to turn smooth in consistency. Add the chicken broth one tablespoon at a time, pulsing to mix, until the desired consistency is achieved. Add the parsley and continue blending until completely smooth. Serve warm. Make It a Meal: This dish goes well with anything. Seriously, anything. But if you made us pick a few favorites, we’d say Braised Beef Brisket, Chicken Meatballs, Halibut with Citrus-Ginger Glaze, and Walnut-Crusted Pork Tenderloin. ✪Mashing You can use a variety of tools for this dish, depending on how you prefer the texture of your mash. If you prefer a silky smooth mash, the food processor is a must. If you like it really chunky, use a hand tool (like a potato masher or large kitchen fork) instead. If you like your mash somewhere in between, try using an immersion blender.

The concept of prepping meals for the week was a ludicrous affront to our lifestyle. We chased our cravings daily. If we wanted the kimchi stew for three weeks straight, we relished it until a new craving emerged.

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The concept of prepping meals for the week was a ludicrous affront to our lifestyle. We chased our cravings daily.

During: ●   Meals: Fundraising in the time of Zoom is an even more intense experience. It can be difficult to carve out enough time to get out of your house, or even away from your computer, for a proper meal. I suggest doing meal prep or planning every Sunday. Meals should be light and calorically restricted to keep your mind and body active — you shouldn’t bring any afternoon grogginess to a pitch because you ate a burger for lunch. ●    Exercise: Add blocks to your calendar to carve out exercise time. Getting your blood pumping and providing an alternative to staring at your own face on Zoom is key to providing context and awareness. Exercise helps reset the body and the mind. ●    Emotional support: A great fundraise is still an experience in rejection (seriously, most meetings result in a “no”). Make sure you have a weekly check-in with someone (not your cofounder) who can help rationalize and normalize this crazy process. ●        Breaks: Schedule time to take breaks. Watch a movie. Take a hike. Go swimming. Do something to get your mind off the fundraise for at least 30 minutes every day. ●      Meditating: There is nothing in this world that I believe in more than meditation. I started meditating twelve months ago, and since then have nearly 10X’d our business. It’s never too late to start!

Perhaps these nights in Edinburgh will become more frequent, and I'll be spending evenings alone more often than not. It's an unsettling thought. The Manse is different with Carrie in it. It keeps time better, it hides its other faces, the bathroom door stays closed and the boiler flame doesn't snuff out. It behaves like the mere pile of bricks it ought to be. God, I will have to cook. I head to the fridge and eye up the contents despairingly. It's by no means bare, but everything in it requires effort: chopping or prepping or frying or grilling or possibly all of those; Carrie would know. But the fridge door has been open too long; it begins a low accusatory beeping. I close it and consider my options. Fuck it. I can buy a microwave meal at the village shop.

If you view cooking as a ritual instead of a routine, you can actually shift your mindset and turn this daily to-do into a positive form of self-care.

I get to prepping, slicing up fresh tarragon, the grassy floral fragrance enveloping me. I take two pieces of foil and set filets of cod on each one, followed by the salicornes. Drizzle a bit of lemon. A few razor-thin slices of garlic and lemon. A bit of salt and pepper. Paprika. Some herbes de Provence, my special blend. And, finally, the tarragon. While the fish is baking, I make the rice, deciding to add a dash of cardamom and cumin. Soon, the kitchen smells like heaven, and I feel like I'm floating on my feet. It could be the aromas emanating from the oven, or it could be my wrists, the base notes from the perfume she gave me. Finally, once the meal is ready, I plate it, adding edible violet flowers as a last-minute garnish. Before bringing Garrance her dish, I taste it. And, oh my, now I'm swept away into a fantasy of the sea---the same one I'd had before when she'd first given me the salicornes, but stronger, more intense. I'm running along the rugged beaches, and then I'm falling on the sand. I can hear the waves crashes, the calls of seagulls, the---

The director said wonderful things about you, that you're very talented," I say, and then smell the cardamom Garrance had given me, and I'm instantly put into a trance from green, earthy, and perfumed aromas. It's like all my troubles are gone. I'm in India, envisioning dances and beautiful saris and delicious naan bread baked on hot coals. Charles taps me on the shoulder. "Kate, where did you go?" I wobble. "I think I was in Mumbai for a second. Maybe Chennai? I don't know. I've never been to India. I've just seen pictures in magazines." He places his hands on my shoulders. "Spices transport you?" "Yes," I say, still a little bit out of it. "Hers do." He grips my shoulders, pulls me in closer. I smell his vanilla scent, and my knees turn to butter. "And I now know why my mother likes you. It makes perfect sense. She was right." "About what?" I ask, breathing him. "Working together and letting go of the bad energy. I know we can do this." His eyes spark with a passionate fire, and he smiles, his dimple puckering. I might melt like fondue. "Let's create a meal for her---the best one she's ever had." He leans against the stove, his sexy, smoldering hazel eyes meeting mine. My neck goes hot. I race over to the prep station and pick up the bag of cardamom, breathe it in---earthy, sweet, smoky, and nutty. Big mistake. Because I'm now licking his muscled chest in one of my deranged fantasies, which is so wrong. I throw the bag down, and the grains scatter on the countertop. Charles saunters over and places a hand on my shoulder. "Kate, everything okay?" "Cool, cool, cool," I say. I shrug off his touch, dip around his shoulder, noticing how V-shaped he is. "I was thinking we add this into the peanut sauce for the satay." "Good idea," he says. "Grind it. Nice and fine." Stop. Stop talking with your lilting English accent. Stop smiling. I'm staring at his hands, his lips, his eyelashes. My mind, my thoughts, and my body are about to explode. "Kate, can you pass me the chilis? My mother likes things spicy." "So do I," I say, reaching for it. Our hands touch as I hand him the spice. I shiver. "Me too," he says with a teasing growl. "And I know you added more pepper into my dish the other day. Good thing I can handle the heat." I can't. It's getting way too hot in here.

She needed to recognize that fast food drive-throughs were a pain point and that she needed to tell herself, “I don’t pick up dinner from drive-throughs after work.” To support this self-talk, Kristin also had to set herself up for success. For instance, she could spend thirty minutes on the weekend doing some meal planning, she could invest in learning some easy and tasty weeknight recipes, she could enlist her husband and children in preparing the meal, and when she had some time in the morning, she could consider getting some dinner prep done: defrost some chicken or fish before work or chop vegetables for a stir-fry.

2.​Pressing Tofu: This is far simpler than it sounds. Here’s how to press it like a pro: slice open the package of tofu with a knife, pour out the water, slice the tofu, and wrap each slice in a clean kitchen towel while pressing the excess water out, which is absorbed by the kitchen towel. That’s all. Just get the excess water out. People also use paper towels to do it, but it’s wasteful and costs more money, so I stick to clean kitchen towels. You can also wrap the tofu in a towel and put something heavy on it like a book to press it for a few minutes while you prep other things.

Truffles, foie gras, seafood, and caviar for forty-five people exceeded the restaurant's resources in both finances and prep time. The food at family meal was intended to be simple but tasty. We cooks took turns organizing and cooking for the restaurant staff before the first seating of the evening. In the early years, hand-stretched pizza had made regular appearances, as did roasted chicken, spaghetti and meatballs, and vats of chicken noodle soup. Recently, though, some newer recruits in the kitchen had turned family meal into more of a family feud. Eager to show Alain their individual style and prowess, the newbies had whipped up ten square feet of vegetarian lasagna with made-from-scratch ribbons of pasta, individual Beef Wellingtons with flaky pastry crusts, pillowy gnocchi dunked in decadent Bleu d'Auvergne with a finish of nutmeg grated tableside. Irritatingly good but, in my opinion, completely missing the point.

Mickie’s Almond Honey Challah Makes one large loaf — Time: 4 hours (with rising time) *Please note: this is not a traditional challah as it is enriched with dairy* Ingredients: Dough: 1 cup warm 2% milk (about 115 degrees F) 4 and 1/2 teaspoons active dry yeast (2 packets) Pinch sugar 3 large eggs 1/2 cup of unsalted butter (melted) 1/2 cup honey (Mickie recommends local honey, if you can find it!) 2 teaspoons pure almond extract 5 cups all purpose flour 1 cup almond flour/meal 2 teaspoons salt Egg Wash: 1 egg yolk 1 teaspoon milk 1 teaspoon honey 2 tablespoons slivered almonds (optional) 1. Stir together warm milk, pinch of sugar, and yeast in a large bowl; let sit until foamy, 10 minutes. 2. In a medium bowl, whisk together 3 eggs, butter, honey, almond extract, and salt. 3. Whisk together the flour, almond meal, and salt in another bowl. 4. When the yeast mixture is ready whisk the egg mixture into the large bowl until combined. 5. Slowly add in the flour mix one cup at a time until about 4 and 1/2 cups have been added. Thoroughly combine between each addition of flour. (Can be done by hand or in a mixer with a dough hook.) Depending on your dough, you may not need all of the flour mixture. The rest can be used to dust your work surface. 6. When the dough has formed (it will be sticky), turn it out onto a lightly floured surface and knead until smooth (about 10 minutes). 7. Place dough into a well greased bowl. Cover with a damp towel and allow to rise in a warm spot for about 1 hour. Dough should double in size. 8. Once doubled, punch dough down, and set aside while prepping your work area. 9. Turn dough out onto work surface and divide into three equal parts. Roll each part into a 2ft+ long ropes. Press 3 ends together and make a tight braid. Wrap the braid around itself to form a ball, and close ends by pressing together. 10. Cover, and allow braided dough to rise another hour. In the meantime, preheat oven to 350 F degrees. 11. Whisk together your egg wash ingredients. 12. Place dough on non-stick baking sheet, or parchment paper. Brush egg wash over entire surface and sides. Sprinkle with sliced almonds. (Optional) 13. Bake for 35-40 minutes, until loaf is a deep golden brown. 14. Serve warm with additional honey. Enjoy!

Embrace Efficiency, Elevate Flavor: Smart Kitchen Tools for Culinary Adventurers The kitchen, once a realm of necessity, has morphed into a playground of possibility. Gone are the days of clunky appliances and tedious prep work. Enter the age of the smart kitchen tool, a revolution that whispers efficiency and shouts culinary liberation. For the modern gastronome, these tech-infused gadgets are not mere conveniences, but allies in crafting delectable adventures, freeing us to savor the journey as much as the destination. Imagine mornings when your smart coffee maker greets you with the perfect brew, prepped by the whispers of your phone while you dream. Your fridge, stocked like a digital oracle, suggests recipes based on its ever-evolving inventory, and even automatically orders groceries you've run low on. The multi-cooker, your multitasking superhero, whips up a gourmet chili while you conquer emails, and by dinnertime, your smart oven roasts a succulent chicken to golden perfection, its progress monitored remotely as you sip a glass of wine. But efficiency is merely the prologue. Smart kitchen tools unlock a pandora's box of culinary precision. Smart scales, meticulous to the milligram, banish recipe guesswork and ensure perfect balance in every dish. Food processors and blenders, armed with pre-programmed settings and self-cleaning prowess, transform tedious chopping into a mere blip on the culinary radar. And for the aspiring chef, a sous vide machine becomes a magic wand, coaxing impossible tenderness from the toughest cuts of meat. Yet, technology alone is not the recipe for culinary bliss. For those who yearn to paint with flavors, smart kitchen tools are the brushes on their canvas. A connected recipe platform becomes your digital sous chef, guiding you through each step with expert instructions and voice-activated ease. Spice racks, infused with artificial intelligence, suggest unexpected pairings, urging you to venture beyond the familiar. And for the ultimate expression of your inner master chef, a custom knife, forged from heirloom steel and lovingly honed, becomes an extension of your hand, slicing through ingredients with laser focus and lyrical grace. But amidst the symphony of gadgets and apps, let us not forget the heart of the kitchen: the human touch. Smart tools are not meant to replace our intuition but to augment it. They free us from the drudgery, allowing us to focus on the artistry, the love, the joy of creation. Imagine kneading dough, the rhythm of your hands mirroring the gentle whirring of a smart bread machine, then shaping a loaf that holds the warmth of both technology and your own spirit. Or picture yourself plating a dish, using smart portion scales for precision but garnishing with edible flowers chosen simply because they spark joy. This, my friends, is the symphony of the smart kitchen: a harmonious blend of tech and humanity, where efficiency becomes the brushstroke that illuminates the vibrant canvas of culinary passion. Of course, every adventure, even one fueled by smart tools, has its caveats. Interoperability between gadgets can be a tangled web, and data privacy concerns linger like unwanted guests. But these challenges are mere bumps on the culinary road, hurdles to be overcome by informed choices and responsible data management. After all, we wouldn't embark on a mountain trek without checking the weather, would we? So, embrace the smart kitchen, dear foodies! Let technology be your sous chef, your precision tool, your culinary muse. But never forget the magic of your own hands, the wisdom of your palate, and the joy of a meal shared with loved ones. For in the end, it's not about the gadgets, but the memories we create around them, the stories whispered over simmering pots, and the laughter echoing through a kitchen filled with the aroma of possibility.

INDIVIDUAL BAKED EGG CASSEROLES Prep Time: 10 minutes / Cook Time: 30 minutes / Serves 2 vegetarian In case you were wondering . . . eggs are back on the Do Eat list! The yolks don’t raise your cholesterol (it’s the butter and bacon that do that!) and in fact, they’re a good source of protein, healthy fats, vitamin D, choline, and antioxidants. Eggs also pair nicely with vegetables, which makes them perfect for any meal. 1 slice whole-grain bread 4 large eggs, beaten 3 tablespoons milk ¼ teaspoon salt ½ teaspoon onion powder ¼ teaspoon garlic powder Pinch freshly ground black pepper ¾ cup chopped vegetables (any kind you like—e.g., cherry tomatoes, mushrooms, scallions, spinach, broccoli, etc.) 1.Heat the oven to 375°F and set the rack to the middle position. Oil two 8-ounce ramekins and place them on a baking sheet. 2.Tear the bread into pieces and line each ramekin with ½ of a slice. 3.Mix the eggs, milk, salt, onion powder, garlic powder, pepper, and vegetables in a medium bowl. 4.Pour half of the egg mixture into each ramekin. 5.Bake for 30 minutes, or until the eggs are set.

Spiced Roasted Cauliflower

Mediterranean Chickpea Salad

Mediterranean

broth

Shakshuka with Feta and Mint I started noticing many restaurants serving shakshuka and said to myself, “Hey, I can make that at home for much cheaper and way better.” Turns out I was right! It’s a North African one-pan tomato and egg dish that is perfect for a lazy Sunday morning. You can’t mess it up. Tip When a recipe calls for canned tomatoes, make sure to only buy Italian San Marzano canned tomatoes. They are grown in the rich volcanic ash from Mount Vesuvius and have the best flavor. To watch a similar video tutorial for this recipe, search “FlavCity shakshuka” on YouTube. Ingredients: - 1 green bell pepper, sliced - ½ cup red onions, diced - 4 cloves garlic, minced - ¼ cup roasted assorted bell peppers - 1 teaspoon smoked paprika - 1 teaspoon cumin - ½ teaspoon cayenne pepper - 20 ounces of canned tomatoes, chopped - 4 eggs - ¼ cup feta cheese, crumbled - Fresh mint, minced - Parsley, minced - Kosher salt and fresh pepper - Olive oil Preheat a twelve-inch skillet over medium heat along with 1 tablespoon of oil. Add the green peppers, onions, ¼ teaspoon salt, and a few cracks of pepper. Cook for 12 minutes or until the veggies are soft, stirring often. Add the garlic and cook for 3 minutes. Add the roasted peppers, paprika, cumin, and cayenne pepper and cook for 1 minute. Add the chopped canned tomatoes with juice along with ½ teaspoon of salt and a few cracks of pepper. Bring to a simmer and cook until the tomatoes have reduced and the sauce is somewhat thick, about 15–20 minutes. Turn the heat to medium-low. Then use a spoon to make indentations for the eggs, and crack the eggs directly into the spots. Season the tops of the eggs with a pinch of salt and pepper, cover with a lid or sheet pan, and cook for 7–10 minutes or until the egg whites are set. Remove from the heat, garnish with the feta cheese and herbs, and enjoy! You can use the keto pita bread recipe to dip into the tomato sauce. You can even char the pita bread in a hot grill pan to make it crusty. Storage and reheating: You can store the shakshuka in the fridge for three days and reheat in the oven.

Unfortunately, wacky ideas have dominated the public dialogue in tech to the point that important conversations about social issues have been drowned out or dismissed for years. Some of the ideas that come out of Silicon Valley include buying islands in New Zealand to prep for doomsday; seasteading, or building islands out of discarded shipping containers to create a new paradise without government or taxes; freezing cadavers so that the deceased's consciousness can be uploaded into a future robot body; creating oversized dirigibles; inventing a meal-replacement powder named after dystopian sci-fi movie Soylent Green; or making cars that fly. These ideas are certainly creative, and it's important to make space in life for dreamers–but it's equally important not to take insane ideas seriously. We should be cautious. Just because someone has made a mathematical breakthrough or made a lot of money, that doesn't mean we should listen to them when they suggest aliens are real or suggest that in the future it will be possible to reanimate people, so we should keep smart people's brains in large freezers like the ones used for frozen vegetables at Costco.

What other people think and feel about the food you are choosing to eat has nothing to do with you.  Let me say that again because of how important it is: What other people think and feel about YOUR FOOD has NOTHING to do with you.  You have your goals.  You have your game plan.  Their opinion about what you’re doing has no place in your decision process when trying to achieve a ketogenic state.

Success is determined by how flexible you are with your failures. Failure

Are you cooking the peppers?" she asked. "I was going to slice them over the top with the cheese," Leo said. "Too much?" "Nope." Thea let him handle the jalapeños while she shaved off a few thin slices of cheese, a mild cheddar the cooks kept on hand for baking into cornbread or slicing onto burgers at staff meal. It was just the sort of thing she would have been moved to eat if she'd been by herself, except she would have just toasted it on bread or eaten it cold on crackers, meditating on the ring of toothmarks she left in each slice as she chewed. Leo swirled his pan, tilting it to let the last soft rivulets of egg hit the hot pan, and then wordlessly reached one hand back toward her. Thea set the sliced cheese in his palm, realizing as she did that she was a little more buzzed than she'd intended to be, because she placed the cheddar on Leo's warm skin as delicately as if it were a piece of jewelry, a hollowed, painted eggshell. He laid the cheese over the eggs, then scattered a thick layer of chorizo coins over the cheese, and finally a handful of fresh sliced jalapeño. "And we're done," Leo said. He paused, looking around frantically until Thea realized that he had forgotten where the plates were kept. She reached beneath the prep counter and handed him two. "Thanks," he said. He ran a spatula down the center of the eggs and lifted a golden orange pillow onto each plate, dropping yet more paprika-scented oil onto the stove and the counter.

MARINATED VEGGIE KABOBS WITH HALLOUMI AND FLATBREAD Serves 4 Prep time: 10 minutes, plus 20 minutes to marinate Cook time: 12 minutes VEGETARIAN | QUICK & EASY The distinctively salty Cypriot cheese halloumi makes this simple grilled veggie kabob dish into a satisfying, yet light, meal. Using summer vegetables like tomatoes, peppers, and zucchini makes this a great dish for grilling outside on a hot summer day. If you prefer, you can cook the skewers under the broiler or on a grill pan on the stove.

She is never going to let me live down that stupid Thanksgiving," Kai says. I can't help but take the bait. "You made prime rib!" "It was delicious," Kai says, shrugging. "IT WAS BEEF! You can't have beef on Thanksgiving, except for appetizers like meatballs or something. You have TURKEY on Thanksgiving." Last Thanksgiving I spent with Phil and Kai, since I was orphaned and separated and Gilly couldn't make it from London. Everything was delicious, but it was like a dinner party and not Thanksgiving. The prime rib wasn't the only anomaly. No mashed potatoes or stuffing or sweet potatoes with marshmallows or green bean casserole. He had acorn squash with cippolini onions and balsamic glaze. Asparagus almondine. Corn custard with oyster mushrooms. Wild rice with currants and pistachios and mint. All amazing and perfectly cooked and balanced, and not remotely what I wanted for Thanksgiving. When I refused to take leftovers, his feelings were hurt, and when he got to the store two days later, he let me know. "Look," Kai says with infinite patience. "For a week we prepped for the Thanksgiving pickups." He ticks off on his fingers the classic menu we developed together for the customers who wanted a traditional meal without the guilt. "Herb-brined turkey breasts with apricot glaze and roasted shallot jus. Stuffing muffins with sage and pumpkin seeds. Cranberry sauce with dried cherries and port. Pumpkin soup, and healthy mashed potatoes, and glazed sweet potatoes with orange and thyme, and green beans with wild mushroom ragu, and roasted brussels sprouts, and pumpkin mousse and apple cake. We cooked Thanksgiving and tasted Thanksgiving and took Thanksgiving leftovers home at the end of the day. I just thought you would be SICK OF TURKEY!

Pesto pine nut bread Eat as an accompaniment to a meal or a snack. Makes: 1 loaf Prep: 10 minutes Bake: 3 hours, 30 minutes Ingredients Bread 1 cup plus 2 tablespoons water 3 cups bread flour 2 tablespoons sugar 1 tsp salt 1 ¼ tsp bread machine or quick active dry yeast Pesto Filling 1/3 cup basil pesto 2 tablespoons bread flour 1/3 cup pine nuts Directions: Add bread ingredients to pan. Choose basic bread setting, and light/medium crust color. While bread is baking, mix pesto and flour together, then add pine nuts.   Add filling at the signal for raisins/nuts.

SHOPPING LIST PANTRY •Balsamic vinegar •Bay leaves •Black beans, low-sodium (1 [15-ounce] can) •Black pepper, freshly ground •Broth, low-sodium vegetable (4 cups) •Brown sugar •Canola oil •Capers •Cayenne pepper •Chili powder •Cornstarch •Crackers, whole-grain •Cumin, ground •Lentils (1 [15-ounce] can) •Olive oil •Paprika •Quinoa •Rice, long-grain brown •Salsa •Salt •Soy sauce, low-sodium FRESH PRODUCE •Basil (1 bunch) •Cucumbers, Kirby or Persian (4) •Garlic (3 cloves) •Ginger (2-inch piece) •Lemons (2) •Mushrooms, brown cremini or baby bella (10 ounces) •Onions, yellow (2) •Parsley (1 bunch) •Peppers, red bell (4) •Scallions (1 bunch) •Tomatoes, plum (1 pound) PROTEIN •Beef, top sirloin (1 pound) •Chicken, skinless, boneless breast (6 ounces) •Eggs, large (5) •Salmon, smoked (5 ounces) DAIRY •Cheese, Monterey Jack or Cheddar (5 ounces)

Breakfast Eggs Prep time: 4 minutes, cook time: 15 minutes, serves: 2 Ingredients 4 large eggs, beaten 2 thin slices ham 2 teaspoon unsalted butter 2 tablespoon heavy cream 3 tablespoon Parmesan cheese, grated ⅛ teaspoon smoked paprika 2 sprigs fresh chives, chopped A pinch of salt to taste ¼ teaspoon black pepper, freshly ground Directions Butter the Pie Pan and put the ham slices, so that the bottom and sides of the Pie Pan are completely covered. Place the pan into the Air Fryer basket. In the medium mixing bowl combine beaten egg with heavy cream. Season with salt and ground black pepper. Whisk well to combine. Pour egg mixture into the Pie Pan, over the ham, and crack the remaining 3 eggs over top. Season lightly with salt and pepper and sprinkle with grated Parmesan cheese. Preheat the Air Fryer to 310-330 F and cook for about 10-12 minutes. When ready, uncover the Fryer and season the eggs with smoked paprika and chopped chives. Using a spatula, remove the shirred eggs from the Pie Pan, and transfer to a plate. Serve warm.

Ghee and clarified butter are excellent alternatives for those individuals who can’t tolerate dairy.

No-prep meals on the way out the door: • String cheese and a box of raisins • Yogurt • Breakfast or granola bars • A plastic baggie of cereal (fill these up Sunday night so they’re set to go) And try to inclue a glass of fortified orange juice and low-fat or skim milk.