Hey Reader!

In the 111th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my High Protein Cottage Cheese Mac & Cheese and Biscoff Protein Lava Brownies!
• 75 calorie chicken tenders that feel like a fat loss cheatcode (7 flavors here!)
• How the magical air fryer works (and is it a waste of money now?)…
• A breakfast before and after that really packs a punch (possibly the most versatile breakfast out there!)...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

High Protein Cottage Cheese Mac & Cheese I had heard of this high-protein cheese sauce for YEARS so I had to finally give it a go! It was worth the wait! Incredible option for Mac & Cheese meal prep. Click below to download the recipe and make it easy yourself: ​​​High Protein Cottage Cheese Mac & Cheese.pdf​

Biscoff Protein Lava Brownies If you are looking for a super quick and easy high-protein dessert, this Biscoff Protein Brownie recipe with a LAVA core is it! Only 272 calories with 20g protein for a BIG brownie! ​​Click below to download the recipe and make it easy yourself:​ ​​​Biscoff Protein Lava Brownies.pdf​

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Recipe Recreations Of The Week 🤌

🍯🔥🍗 Sticky Honey Sriracha Chicken Tenders

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

The full breakdown is in this video:​
👉 YouTube Video​

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This Week’s Flavor 🎥

If you’re tired of tiny, sad “diet meals,” these 75-calorie tenders are big, crispy, high-protein, and stupidly filling (basically a fat-loss cheat code). ​​Click here to get the recipes.​

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Zach's Beats 🎧

Sum 41's In Too Deep is a nostalgic one for me. This remix is a dope with house(ish) vibes. ​Sum 41 - In Too Deep (Kasum Remix)​

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One FAQ ❓

Answer: I've had 10+ air fryers over the years.

So I wanted to give you my FULL review on which one I've used for the past few years.

And I will say, it's WELL worth the money.

Let me first break down what an air fryer is and why it's different than an oven.

Then I'll explain why not all air fryers are made equal (and which one you should get).

So what is an air fryer?

It's basically a small convection oven.

It works by circulating hot air around the food at a high speed (which creates a crispy outer layer and cooks the inside).

Inside the air fryer, there is a heating element and a fan that work together to generate and distribute the hot air.

The food is placed in a basket or tray, and as the hot air circulates around, it cooks the food quickly and evenly.

The rapid circulation of hot air, in essence, creates a perfect cooking environment.

But remember this is a small convection oven.

So the bigger your air fryer, the more it's like a convection oven than it is an air fryer.

Thus defeating the purpose.

So my point is, it's tempting to get an air fryer with a really big basket because it's annoying how you can only cook a little bit of food at a time.

BUT that by definition makes the air fryer less effective.

A bigger space means less concentration of hot air around the food thus creating a subpar cooking environment aka just use your damn oven at that point.

“So Zach, what is the biggest size I can get while having it still have that air fryer effect?”

I'd recommend two different options.

1. ​6-quart is the size Air Fryer I've found to be the biggest that still cooks like an air fryer.
2. An 8-quart BUT has two separate trays aka pretty much two 4-quart air fryers in one.

I got both of mine from Instant Pot.

I love them and have used the 6-quart one for years (aka it's the one you see in all my videos).

I get zero kickback on those links (I know I am terrible at this affiliate thing haha).

But I do think that almost all air fryers are similar.

It's just the size that really matters.

They are all pretty much just glorified blow dryers lol. So you could probably find the cheapest one and start with that.

They're perfect for all the chicken tenders I have in my newest YouTube video 😉

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Serving Surprise 😮

This is an interesting one. I wanted to show you how a small-looking serving of oatmeal can become a big one!

Protein oatmeal is my breakfast pretty much every morning.

So how does oatmeal look 10x better in just minutes?

When we cook oatmeal with liquid (water), the heating up process activates the oatmeal's absorbent nature.

Thus this causes it to expand by soaking up a lot of the liquid.

And when you add other dry ingredients once it’s done cooking, these will be soaked up into the oatmeal as well thus further expanding its volume.

So a once small measly bowl of oatmeal is now a voluminous and satiating meal!

I add:

• Protein powder
• Protein cookie butter powder
• Zero calorie sweetener
• Powdered peanut butter
• Pudding mix
• Fresh fruit
• A pinch of salt

Here are a few recipes to test:

1. ​Oreo Blended Overnight Proats Cookie Dough​
2. ​Blnded Overnight Proats Chocolate Chip Cookie Dough​
3. ​Frosted Pop Tart Oatmeal​

Or you can do a random combo as I did above 😆

Try it out!

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If this is your first newsletter from me, welcome!

It's the place where I can teach you everything I know about eating food that allows you to hit your body goals!

If you have a few newsletters under your belt, welcome back 😎

I'm super grateful you are here and hope you stick around for the ride!

Much love and happy cooking,​
Zach

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