Hey Reader!

In the 66th issue of The MF Kitchen, you'll slice into the details of:

• Recipes for my Pepperoni Pizza Pop Tarts and Crispy Apple Pie Turnovers!
• $18m stolen overnight from the federal reserve!
• How to make the perfect macro friendly fries every time...
• The alcohol alternative that I think will take over...

Preheat your ovens…

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Weekly Recipe Roundup 🍽️

Pepperoni Pizza Pop Tarts These Pepperoni Pizza Pop Tarts are only 164 calories with 14g protein per! And this pop tart concept is a game changer regardless! Super customizable! Click below to download the recipe and make it easy yourself: ​​​Pepperoni Pizza Pop Tarts.pdf​

Crispy Apple Pie Turnovers If you are looking for a nostalgic low calorie snack/dessert, these apple pie turnovers are it! Only 86 calories per turnover! ​​Click below to download the recipe and make it easy yourself: ​​​Crispy Apple Pie Turnovers.pdf​

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Recipe Recreations Of The Week 🤌

Protein Pancakes recipe will transform your breakfast 🥞

Macros for each 10-12in Protein Pancake:
​320 Cals, 40g Carbs, 4g Fat, 31g Protein

Here's the recipe and video:​
👉 https://www.instagram.com/reel/CYr6KnyFPok/?igsh=MXgzeHh3Mm5vcXF2cQ==​

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Zach's Beats 🎧

Here are two from my favorite genre: ​it was never a phase - oaq​ ​DayDreamin' 02 - DiLLZ​

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Weird Food Fact 🤓

You're in Canada...

It's midnight, snow crunching beneath boots, breath clouding the icy air.

Shadows slip into a warehouse.

But not to snatch gold bars or priceless art... but barrels upon barrels of thick, golden maple syrup.

Yep, syrup.

Back in 2012, thieves pulled off one of Canada's craziest heists ever.

Quietly siphoning off nearly 3,000 tons of pure maple syrup (valued at over $18 million) from Quebec’s strategic syrup reserve.

These syrup bandits replaced the liquid gold with water, hoping no one would notice until it was too late.

But why syrup? Turns out maple syrup is a big business in Canada (practically liquid gold).

It’s controlled, regulated, and guarded like precious metals or fine wines.

There's even a thriving underground syrup market for anyone brave (or sweet-toothed) enough to take the risk.

They even made a show about it 🤣

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One FAQ ❓

Answer: Considering I make these bad boys almost every day... I got you!

I have literally had fries for lunch pretty much every single day for the past 4.5 years. I am a human potato lol.

I’ve also made them a million different ways during that time in search of the best method.

And by best, I mean delicious, macro-friendly, AND incredibly fast/easy to make.

I found that there were so many unnecessary steps in the so-called ‘best’ methods.

So here’s how I do it.

1.) Go to the sink and wash your russet potatoes. I just used a sponge to scrub the outside. Dry off on a towel.

2.) Now use your crinkle cutter (best $10 purchase of my life) and cut your potatoes into fries.

3.) This part is going to be confusing. Just put your fries into your air fryer. Nothing on them. Just the raw fries. Trust the process! Air fry at 400 degrees F for 23 minutes. After 8-10 minutes, take them out and shake. Then add them back in.

4.) Then at the 20-minute mark, take out and add the fries to a bowl. Coat your fries well with your oil. About 4g’s in total. I have an oil sprayer bottle I got off Amazon that I put my avocado oil in. Then season well with sea salt and garlic powder. Toss. Now add back to the air fryer for the remaining 3 minutes and then enjoy!

Enjoy these fries errrrrday!

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Serving Surprise 😮

Hear me out...

I am a social drinker.

I have never been someone who likes to drink just for the heck of it.

But some drinks with friends that lead to a memory-filled night? Sign me up.

The only problem...

The AFTER affects.

The extra calories, the poor sleep, and the hangover…

So here’s what I have been doing lately to outset a lot of this.

​I have been loving this trend toward THC-infused cocktails.

They are super low-calorie because there is no alcohol to provide most of the calories.

You get a nice buzz!

And it doesn’t give you a hangover.

So here’s what I have been doing:

I’ll have one Nowadays before I go out and then I’ll have a drink or two while out.

I end up drinking a lot less since I am not chasing a buzz.

And no hangover the next day.

Here are some stats to compare:

My two margaritas at dinner were:

The Summer Year Round Marg:

• Teremana Reposado Tequila (~1.5 oz = ~96 kcal)
• Hibiscus (minimal calories)
• Fresh Squeezed Watermelon Juice (~1-2 oz = ~10-20 kcal)
• Fresh Citrus Juice (Lime, possibly Orange) (~1 oz = ~10-15 kcal)

Estimated Caloric Breakdown:

• Tequila: ~96 kcal
• Watermelon Juice: ~10-20 kcal
• Citrus Juice: ~10-15 kcal
• Salt Rim (minimal impact)

Total Estimated Calories:
​~120-140 kcal

I had two so that’s 240-280 calories.

So now compare that to the Nowadays:
​For the whole 12oz can, it’s only 20 calories.

The key difference is alcohol is calorically dense.

It’s the 4th macronutrient.

Let’s call it the drunk uncle macronutrient lol.

It has 7 calories per gram.

This could be a bold claim but I think alcohol’s days might be numbered.

No one wants to be hungover for days.

Everyone is prioritizing their health a bit more.

The residual effects of a night out drinking are massive.

Do I think drinking bad? Nope. The dose makes the poison.

But do I think drinking less without feeling like you are depriving yourself is better?

10000%.

What do you think?

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Hope you enjoyed this week's fun (and slightly weird) newsletter!

Many more tasty emails coming your way.

And as always, thanks for reading!

Much love and happy cooking,​
Zach

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