👨‍🍳 The MF Kitchen #127

Hey Reader!

In the 127th issue of The MF Kitchen, you'll slice into the details of:

Recipes for my Chopped Cheese Loaded Fries and Campfire S’mores Protein Ice Cream!
My favorite fat loss secret (7 ways)... here it is.
These Oreos are going viral (but don't judge a book by its cover)...
3 ways to add a ton of flavor to one of the most underrated breakfast items...
Save calories without sacrificing flavor using this underrated method...

Preheat your ovens…

Weekly Recipe Roundup 🍽️

Chopped Cheese Loaded Fries

Who doesn't love some loaded fries?

And this recipe makes two BIG servings that you might not even be able to finish (that's not a challenge lol).

Click below to download the recipe and make it easy yourself:
Chopped Cheese Loaded Fries.pdf

Campfire S’mores Protein Ice Cream

This Campfire S’mores looks like an indulgent treat but is actually high protein and DELICIOUS because it's made the macro friendly way 😎

Click below to download the recipe and make it easy yourself:
Campfire S’mores Protein Ice Cream.pdf

Recipe Recreations Of The Week 🤌

425 Cal 1/2lb Double Cheeseburgers 🍔

Macros for each WHOLE Double Cheeseburger:
425 Cals, 20g Carbs, 13g Fat, 57g Protein

Here's the recipe:
👉 https://www.instagram.com/reels/C7j1YB8shLq/

This Week's Flavor 🎥

My Favorite Fat Loss Secret (7 Ways)

Here are the recipes and video.

Zach's Beats 🎧

Funky but good vibes and a head bopper!

Good Times Roll - Effin

One FAQ ❓

Question of the Week:

(in reference to the Serving Surprise of oatmeal last week) - “I'll admit your version looks much better. But how can I make it? Do I cook it differently? or do you just add a bunch of different ingredients? Please tell me your secrets lol"

Answer: I’ll be honest, I was hoping someone would ask about this lol.

I LOVE me some oatmeal (but only when it's done right).

So I am going to show you how to do it right 😎

The Basics of Oats for Cooking

Steel-Cut Oats: Thicker cuts of oats that take the longest to cook. They are annoying to work with and I don’t have the patience haha.
Rolled Oats: The ones I use the most which take a moderate out of time to cook but yield a happy medium of texture.
Instant Oats: These are made to be the fastest to cook but that’s their downfall. The smaller oats lead to a more mushier texture. Not my favorite but you might like it.

So how do I use oatmeal the most?

3 main ways:

The classic bowl of Protein Oatmeal
Protein Overnight Oats (but way better than the boring/weird overnight oat recipes)
Overnight Oats Protein Cookie Dough

Let’s walk through each one of these:

First, how to not have your bowl of oatmeal overflow...

LITERALLY the worst 😭

So how does this never EVER happen again?

Get a bowl like this:

Due to the open-face edges of the bowl, the air is able to escape while cooking thus leading to it never overflowing over the edges!

Pretty damn cool. I tested my theory and microwaved my oats like a psychopath for 10 minutes…

And they still didn't overflow!

So what's the perfect Protein Oatmeal Recipe that is filling is delicious?

This is how I do it:

Step 1: 60g of rolled oats with about an inch of water above the oats.
Step 2: Add to microwave for 3 minutes.
Step 3: MOST IMPORTANT part to be honest. If your mix in ingredients suck then none of this matters. Your oatmeal will taste like boring porridge lol.

Add your dry powdered ingredients. I go with:

30g Whey/Casein Blend Protein Powder OR 30g Vegan Protein Powder. I like vegan for oats just because of how absorbent it is. So thick less water in your oats when using a Whey/Casein blend even though it is still pretty absorbent.
8g Sugar-Free/Fat-Free Pudding Mix. This will give another boost of taste and texture with very few extra calories.
5g Zero Cal Sweetener. This will sweeten the oatmeal with zero calories added to the recipe.
Pinch of Sea Salt. This will help enhance the flavor of the protein oatmeal!

Mix up and then add any extra toppings you like!

Now here are a few other quick ways to maximize your oats!

Protein Overnight Oats:

Think about this whole process I just outlined above for the normal protein oatmeal BUT let it sit in the fridge overnight to really thicken up!

Most overnight oat recipes are uncooked which is thus missing out on a huge benefit!

By cooking the oats, you are actually adding 30%-50% more volume to the recipe due to the oats being more absorbent when cooked.

And not only that, but by cooling them in the fridge overnight, you are also making them even more absorbent!

So by cooking and then cooling your overnight oats, you are getting more bites for the same amount of calories!

And as we know, more bites = more happiness 🙂

Lastly, Protein Overnight Oats Cookie Dough.

So here is a little bit of a contradiction 😅

Don't cook your oats for this one haha.

Just blend them into an oat flour.

Oats are super absorbent so using them as a flour substitute for cookie dough is a pro move.

Just follow this recipe and you'll see what I mean!

Hope this helps!

Weird Food Fact 🤓

OREOs have poisonous flame-retardant ingredients?

There is this video going viral where this brand showcases their high-powered blow torch lighters against a bunch of OREOs.

They’ll do 0.5 seconds for one.

Then 5 seconds for another.

Then 30 seconds for the next.

And so on for longer times.

It’s an amazing way to keep you watching to see what happens lol.

But that's the punchline, nothing happens.

No matter how long they torch these OREOs, they all end up looking the same.

Just from seeing the thought that goes through my mind is:

If a lighter can't do anything to it, how can my body digest it?

And then you go to the comments section and see people all saying the same things!

We are not alone!

And this is when we now label a food we love as bad.

From one clickbait post to now OREOs are going to kill you.

But are OREO laced with flame-resistant chemicals that will kill you?

Or is this flame resistance the natural behavior of their normal ingredients?

Oreos consist of common ingredients like sugar, oil, and flour.

These ingredients react predictably to heat (creating the illusion of “flame resistance” without needing any mysterious chemicals).

Sugar and Oils: When exposed to high heat, sugar melts and caramelizes while fats liquefy. Together, they create a barrier that chars rather than ignites.
Low Moisture Content: Oreos are relatively dry (which makes them less flammable). Without moisture to vaporize and carry heat, foods tend to char before burning.
Dense Structure: The compact combination of ingredients limits oxygen flow (which is essential for combustion). Without enough oxygen, fire simply can’t spread.

The term “chemical” sounds scary, but it’s important to remember that everything is a chemical (even water and air).

The video is dramatic and designed to shock but lacks any scientific backing.

The Oreos’ reaction to a blowtorch is a result of their ingredients (not artificial flame retardants).

Don’t let fear-mongering ruin your enjoyment of a beloved snack!

As with any calorically dense treat, moderation is key (aka the calories can add up quickly with these).

But most importantly, you can confidently leave the torch tests to the fear-mongering internet drama and keep indulging guilt-free!

Serving Surprise 😮

What's my favorite phrase I use all the time?

More Bites = More Happiness.

But a lot of my favorite foods like butterfingers, OREOs, Biscoff cookies, etc. don't provide much food volume.

Aka only a few bites leaving you wanting so much more!

Plus the macros are poopy lol.

So how do I combat that?

I use my skillset that pays the bills!

I create a delicious lower calorie/high protein base recipe.

Then I crush the higher calorie foods into pieces to give more volume and then use them as toppings!

Here are some before and afters:

Key Takeaway:
Higher calorie foods as toppings instead of as the base so you can still get the flavor/texture/experience without it being a caloric bomb.

My Campfire S’mores Ice Cream I made the other day is a prime example of this!

Chocolate bars, marshmallows, and graham crackers as the topping 🤤