Hey Reader!

In the 115th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Crispy Waffle Hashbrowns and PB Cup Frozen Protein Rice Cakes!
• My newest ice cream recipe (you won't want to miss this!)...
• How to reheat your food properly (so it tastes just as good on day 3)...
• Why does Greek Yogurt have more protein? I always wondered this!
• The holy grail of OREO's...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Crispy Waffle Hashbrowns Low-calorie crispy hashbrowns are usually a pain in the booty cheeks to make. But this hack with the waffle maker makes them MUCH easier and only 83 calories! Click below to download the recipe and make it easy yourself: ​​​Crispy Waffle Hasbrowns.pdf​

PB Cup Frozen Protein Rice Cakes These taste like a crunchy Reese's bar AND have 13g of protein each! Great for making a few batches and freezing for later. ​​Click below to download the recipe and make it easy yourself:​ ​​​Peanut Butter Cup Frozen Protein Rice Cakes.pdf​

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Recipe Recreations Of The Week 🤌

🍫Triple Chocolate Brownie Pizookie is a fan favorite FA SHO

Macros for the Whole Pizookie (w/out ice cream on top):​
479 Cals, 51g Carbs, 15g Fat, 41g Protein, 12g Fiber

Here's the video and recipe:
👉 https://www.instagram.com/theflexibledietinglifestyle/reel/C7UYQEiM3aj/​

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This Week’s Flavor 🎥

🍦449 Cal Pretzel Milk Toffee Crunch Protein Ice Cream For all my ice cream lovers out there! It's been a while since I released a Creami recipe. So here it is! ​Here's the video and recipe.​

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Zach's Beats 🎧

Best Drake Album of all time. No debate. ​Thank Me Later - Drake​

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One FAQ ❓

Answer: While I don't think I'm a meal prep wizard, I do have a few tips you can steal.

Here's what changed the game for me:
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1.) Splash of chicken broth when reheating protein.

This is the moveee!

When you reheat chicken (or any lean protein) in a pan on the stovetop or even in the air fryer, add a little splash of chicken broth.

It brings that dry, sad chicken back to life instantly.

The broth adds moisture and a little flavor boost.

Your chicken will taste like you just cooked it. Trust me on this one 😎
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2.) Splash of water when reheating carbs in the microwave.

Rice, pasta, potatoes, whatever it might be, they all dry out in the fridge.

Before you microwave them, sprinkle a few drops of water on top.

The steam rehydrates everything and makes it taste fresh again.

Takes 2 seconds and makes a massive difference.
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3.) Store your components separately.

This is where most people mess up.

If you're throwing your chicken, rice, veggies, and sauce all in one container... everything is going to be soggy and sad by day 2.

Store them separately!

Protein in one container. Carbs in another. Sauce on the side.

Then combine when you're ready to eat.

Your food will taste good all week!
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4.) Don't reheat everything at once.

Different foods need different reheating times.

If you throw your whole meal in the microwave for 2 minutes, your protein will be overcooked and your veggies will be mush.

Instead, reheat your protein first.

Then add your veggies for the last 30 seconds (they just need a little warmth, not a full nuke).

All little things! But added up, they make a big difference.

Your Wednesday prep will taste like your Sunday prep 🙌

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Weird Food Fact 🤓

If you've been following me for a while, you know I'm obsessed with Greek yogurt.

It's in my sauces. My dressings. My pizza. It's everywhere!

But have you ever wondered WHY Greek yogurt has so much more protein than regular yogurt?

It's actually pretty simple...

Greek yogurt gets strained multiple times.

After the yogurt is made, it gets passed through a fine mesh or cheesecloth to remove the liquid whey (aka that watery stuff you sometimes see on top of your yogurt).

When you remove that liquid, you have a thicker, creamier, more concentrated product. The water and lactose (milk sugar) get drained out, but the protein stays behind.

The result?

Greek yogurt has almost DOUBLE the protein of regular yogurt.

We're talking 15-20g per serving vs. 6-10g for regular yogurt.

Crazy enough, it takes 2-3x more milk to make Greek yogurt compared to regular yogurt because so much liquid gets removed in the straining process.

That's why it costs more. You're getting more concentrated milk per spoonful.

And one more thing, not all "Greek-style" yogurts are created equal.

Some brands skip the real straining and just add thickeners like gelatin or corn starch to fake the texture.

So if the ingredient list is long, it's probably not the real deal.

Oikos is a solid option that's available in pretty much all grocery stores if you want the real stuff 👌

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Serving Surprise 😮

I found the holy grail of OREOs….

These have been hyped up for years.

Reddit leaks saying it was in the works.

But I wasn’t going to hold my breath since I first heard about the potential zero sugar OREOs all the way back in 2012.

It’s now 14 years later and the time is here.

Here are my thoughts...

First off, the macros for a regular Oreo is about 52 calories.

The macros for these Zero Sugar OREOs is 45 calories.

It shows per pack on the macros of these but each pack is 2 OREOs.

And these have 6g of sugar alcohols as well to just save 7 calories.

But anyways, how do they taste?

I’d say they are like a gluten free OREO.

I almost broke my two front teeth on them lol.

And not as sweet as a regular OREO.

I wanted to give these a complete fail and label as a useless product but I’ll be nice and just give them a 6/10.

BUT I do wish regular OREOs came in this two per pack packaging!

Let me know if you’ve tried these yet and what you think.

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Hope this one gave you some ideas to make your week a little easier in the kitchen.

Small wins add up.

So keep showing up for yourself!

You got this! I believe in you 🫶

Much love and happy cooking,​
Zach

P.S. Still getting through a lot of my email replies! So if you sent me something, just know I'll be responding soon 😁