Hey Reader!

In the 65th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Chicken Caesar Salad Wraps and Chocolate Chip Cookie Dough Protein Ice Cream!
• If your Wi-Fi goes out, check your pantry...
• Artificial sweetners, good or bad?
• One low-calorie ingredient with HUNDREDS of options!​

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Chicken Caesar Salad Wraps These wraps are huge and only 320 calories with 46g protein! From the high-protein wraps recipe to the low-cal caesar dressing, you get a lot of innovation in this recipe! Click below to download the recipe and make it easy yourself: ​​​Chicken Caesar Salad Wraps.pdf​

Chocolate Chip Cookie Dough Protein Ice Cream One of my newer Ninja Creami recipes has been a hit! For half the calories as 'normal' ice cream, this is definitely worth trying. ​​Click below to download the recipe and make it easy yourself: ​​​Chocolate Chip Cookie Dough Protein Ice Cream.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

Here's the recipe and video:​
👉 https://www.instagram.com/theflexibledietinglifestyle/reel/C8Z4zlCuWeR/?hl=en​

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Zach's Beats 🎧

​OK - Joey Valence & Brae​

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Weird Food Fact 🤓

Ever had your Wi-Fi go out randomly?

Before you blame your internet provider (again), you might wanna check if someone left a potato lying around.

Seriously...

Potatoes can absorb Wi-Fi signals.

Turns out, they're packed with enough water and natural chemicals to act like tiny signal blockers.

Back in 2012, Boeing actually used sacks of potatoes to test their in-flight Wi-Fi signal strength (because potatoes absorb and reflect signals almost exactly like humans do).

So next time your internet gets spotty, give your kitchen pantry a suspicious glance 🤣

Or maybe keep a potato handy next time you need an excuse for missing a Zoom call.

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One FAQ ❓

Answer: Ah, artificial sweeteners. The most controversial ingredient in my kitchen.

Years ago, someone jokingly called them “Satan’s sugar,” and it stuck with me.

But are artificial sweeteners actually bad for you?

Honestly, it's not as black-and-white as you might think.

First off, what even are they?

Artificial sweeteners (like aspartame, sucralose (Splenda), stevia, and monk fruit) are zero-calorie alternatives to regular sugar.

They're 200-700 times sweeter (so you only need a tiny amount to get the sweetness you're craving).

But just like too much water can harm you, artificial sweeteners have a similar logic.

Let’s look at aspartame (the stuff in most diet sodas) as an example:

• The safe limit (ADI) is around 50 mg/kg body weight per day.
• For someone weighing about 150 pounds, that's about 19 cans of diet soda daily. And you'd need to maintain that insane intake consistently over many years for it to be harmful...

If you're drinking 19 diet sodas per day, we've got WAY bigger problems to tackle first!

So should you worry about them?

Honestly? Not really.

But I still prefer playing it safe. I diversify my sweeteners. I might use aspartame or stevia for sodas and sucralose or stevia in my recipes.

I don't love monk fruit personally, but spreading out my sweetener usage minimizes any potential risk even further.

And here’s the bottom line:

If enjoying a diet soda or sweet treat made with artificial sweeteners helps you stick to a healthy body weight and keeps you happy, that benefit massively outweighs the tiny potential risk.

Stress is what really harms us.

So choosing an 80/20 approach that includes things you love (without guilt) is better than striving for dietary perfection and being stressed about it.

Hope that clears things up!

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Serving Surprise 😮

One low-calorie ingredient with HUNDREDS of options!

Let's say you get up right now and go to your nearest grocery store.

I'd bet you $1000 that you'd find this virtually zero-calorie product at the store.

I'd bet you another $1000 that you'd find it in TONS of different brands and flavors as well!

And chances are, you've been sleeping on this product because you didn't realize how low-calorie it was!

Any guesses?

The answer is: ​
Salsa!

Just look at how many options you have to choose from:

All range from 5 calories to 20 calories per 2tbsp.

I make burrito bowls all the time and put this Flamed-Charred Salsa on top:

Soooo damn good.

But literally there are endless options.

Just wanted this to be a friendly reminder to stop by the salsa section next time you go to the grocery store 🫡

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This week feels like a good week to try a new recipe!

If you happen to try one of mine, reply to this email with a picture 😁

Much love and happy cooking,​
Zach

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