Hey Reader!

In the 116th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Pizza Bagels and Breakfast Protein Brownie Bites!
• A macro friendly grocery haul that can make 25 different recipes! Here it is.​
• The key to cooking for a family (or even friends!)...
• Your tongue changes every 10 weeks or so... here's how!
• The vast difference between regular and turkey pepperoni...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Pizza Bagels Nostalgia at its finest! I grew up on bagel bites so wanted to create a super easy way to bring that nostalgia back to my life! While not blowing the macros of course! Click below to download the recipe and make it easy yourself: ​​​Pizza Bagel Bites.pdf​

Breakfast Protein Brownie Bites If you are looking for a grab-and-go style snack for the week, these are it! They are only 28 calories per bite which isn't toooo shabby! ​​Click below to download the recipe and make it easy yourself:​ ​​​Breakfast Protein Brownie Bites.pdf​

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Recipe Recreations Of The Week 🤌

🍕 The FDL Pizza

Macros for the WHOLE 12” Cheese Pizza: ​
580 Cals, 66g Carbs, 12g Fat, 52g Protein

Here's the video and recipe:
👉 https://www.instagram.com/reels/CtMkaHtAme5/​

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This Week’s Flavor 🎥

My Macro Friendly Grocery Haul I went on a grocery haul and got ingredients to make any of these 25 recipes. Copy it for yourself! ​Here's the video and recipes.​

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Zach's Beats 🎧

Banger remix of a banger song. No description needed. ​Drew Barrymore - Crankdat Remix​

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One FAQ ❓

Answer: Okay so this is one of the most common questions I get and here's the truth...

If your family doesn't want to eat your food, it's not a family problem. It's a recipe problem.

I don't mean that in a harsh way lol.

I mean that most "diet food" genuinely does not taste good.

Dry chicken, steamed veggies, plain rice. Yeah, no one's excited about that.

YOUR FAMILY IS RIGHT to not want to eat that.

I wouldn't either.

The fix isn't convincing them to eat boring food.

The fix is making food that's so good they don't even know it's macro-friendly.

Burgers. Tacos. Mac and cheese. Stuff that tastes like the real deal because it basically IS the real deal (just made smarter).

When I cook for my friends, I don't make separate meals.

I make one dinner.

And nobody at the table is thinking about macros except me.

They just think dinner is good.

That's the whole game.

Make food people actually want to eat. The macros are your little secret 😉

Then even your picky eaters will like the food!

I've actually been thinking about putting together a family-friendly recipe book.

Reply to this email and let me know if that's something you'd want to see.

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Weird Food Fact 🤓

For most of history, scientists assumed taste buds were pretty much permanent.

You got your set and that was it for life.

Then in 1965, two researchers at Florida State University (Lloyd Beidler and Ronald Smallman) changed everything.

They injected radioactive markers into rats and tracked what happened to their taste bud cells over time.

What they found was pretty crazy.

The cells were dying and being completely replaced on a rolling basis.

New cells would form in the tissue surrounding the taste bud, migrate inward, and take over for the old ones.

The average taste cell only lived about 10 days.

Your body is basically running a constant renovation project inside your mouth and you don't even notice.

More recent research has gotten even more specific.

The cells that detect sweet and bitter flavors turn over about every 8 days.

The ones responsible for sour?

They hang around closer to 3 weeks.

But the bottom line is the same, the tongue you have right now is NOT the tongue you had last month lol.

This is why foods you SWORE you hated as a kid, might actually hit different now.

Your taste buds have literally rebuilt themselves hundreds of times since then.

So if you tried a food once and hated it, give it another shot.

Cook it differently. Season it better. Try it in a different recipe.

Your mouth might be ready for it this time 🤣

You don't have the same tastes you did even a month ago!

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Serving Surprise 😮

 The only pepperonis you should be consuming are turkey pepperonis.

This is taking another ingredient (regular pepperonis) and turning them into a protein source.

These are 70 calories and 10 grams of protein.

So now when we look at regular pepperonis, they have double the calories with less protein.

140 calories with 6g of protein.

And turkey pepperoni tastes exactly the same!

If you've ever noticed with my recipes, I only use the turkey ones.

I don't think I've ever once used regular pepperoni because there's just no need.

This is just one of the many ingredient discoveries in the video this week.​

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That's it for this week.

And just so you know...

You don't have to overhaul your entire kitchen overnight.

Pick one thing from today's email and try it.

Maybe it's trying turkey pepperoni.

Maybe it's making a recipe your family would actually get excited about.

Maybe it's just remembering that your taste buds are literally brand new and that broccoli deserves a second chance 😆

Much love and happy cooking,​
Zach

P.S. Reply to this email and let me know if you'd like to see a family-friendly recipe book!