#potato protein market

[foodandbeverages]

Potato Protein Market Potential Growth, Share, Demand and Analysis of Key Players – Forecasts to 2033

The potato protein market was experiencing significant growth and gaining traction in the food industry. Potato protein is a high-quality plant-based protein derived from potatoes through various extraction processes. It is a suitable alternative to traditional animal-based proteins and is sought after by consumers looking for plant-based and allergen-free options.

The demand for plant-based protein sources has been rising due to increasing health consciousness, environmental concerns, and dietary restrictions. As a result, the potato protein market has witnessed steady growth as an attractive alternative to soy, wheat, and other plant-based proteins.

The global potato protein market is predicted to register a CAGR of 7.6% over the forecast period, according to FMI’s analysis. The industry’s value is anticipated to increase from USD 144 million in 2023 to USD 300 million by 2033 end.

The surging demand for clean-label products as a result of increasing concerns around the robust climate change is propelling the demand for vegetable-based proteins. Due to this, the incorporation of potato protein into several vegetarian products is rising. Moreover, the expanding vegan population, particularly in countries like Canada and the United Kingdom, among others, is fueling the demand for food products consisting of plant-based protein. This new trend is projected to witness an overwhelming response due to the rising demand for potato protein in the thriving vegan industry.

The market is projected to augment owing to the initiation of several research activities. These activities are aimed at promoting the operational efficiency and cost-effectiveness of the potato protein extraction process. The potential utilization of potato protein to safeguard against cancerous cells is predicted to enhance the demand for potato protein. The deployment of novel technologies to curtail potato waste while producing potato protein is anticipated to provide impetus to the market over the upcoming years.

Information Source: https://www.futuremarketinsights.com/reports/potato-protein-market

Key Takeaways from the Potato Protein Market:                                               

The United States is estimated to dominate the potato protein market over the forecast period. By 2033, the market is projected to attain US$ 106.3 million. The growth rate assumed by the United States market is likely to record 4% CAGR.

China is expected to hold a significant position in Asia Pacific potato protein market. The regional market is estimated to attain US$ 21.5 million by 2033, registering a CAGR of 7% from 2023 to 2033.

Japan, another key market in the region, is assessed to reach market valuation of US$ 17.6 million by 2033. The Japan potato protein industry is projected to expand at a CAGR of 6.1% over the forecast period.

News Featuring Market Developments by Key Players of Potato Protein Solutions:

In April 2022, Branston Ltd. unveiled that it is partnering with Root Extracts to create a potato protein product to be used in vegan and vegetarian foods. The development of the product is likely to take place in Branston’s extraction unit in Lincolnshire, which was under construction at the time of announcement.

In February 2022, KMC declared that they have created a texturized potato protein to be utilized as an ingredient in meat alternatives. According to the company, the product is a first of its kind across the globe. The product is also a part of innovation program, which was initiated with the aim to create plant-based ingredient alternatives. The company is planning to manufacture the product on a large scale, with production run for the capacity of 300 tons for the year 2022.

In April 2021, Branston Ltd. began the construction of new potato protein extraction plant at Branston’s site in Lincolnshire, the United Kingdom. The complete set up of the new plant is projected to amount US$ 7.94 million. The facility would help convert low-quality potatoes into clean-label functional protein and develop starch-based products. For this set up, the company has partnered with B-Hive Innovations, which has developed the process.

Market Segments Covered in Potato Protein Market Analysis

By Product Type:

10-40% Protein

40-50% Protein

60-65% Protein

70-80% Protein

By Nature:

Organic

Conventional

By Form:

Isolates

Concentrate

Textured Protein

Hydrolyzed Protein

By End-use Application:

Bakery & Confectionery

Breads

Cookies & Crackers

Pastries

Other Bakery & Confectionery

Protein and Nutritional Bars

Breakfast Cereals

Functional Beverages

Dairy Alternatives

Dietary Supplements

Sports Nutrition

Infant Nutrition

Meat Additives

By Region:

North America

Latin America

Europe

Asia Pacific excluding Japan

Japan

Oceania

The Middle East & Africa

[martblogs]

Potato Protein Market Capacity and Application Forecast 2022-2028

Potato protein has a particularly favorable lysine content in comparison with cereal proteins, whose amino acid scores, on the basis of human requirements, are much lower. In the context of China-US trade war and COVID-19 epidemic, it will have a big influence on this market.

Potato Protein Report by Material, Application, and Geography – Global Forecast to 2025 is a professional and comprehensive research report on the world’s major regional market conditions, focusing on the main regions (North America, Europe and Asia-Pacific) and the main countries (United States, Germany, United Kingdom, Japan, South Korea and China).

 Request Sample Report @ https://martresearch.com/contact/request-sample/6/16309

 In this report, the global Potato Protein market is valued at USD XX million in 2022 and is projected to reach USD XX million by the end of 2028, growing at a CAGR of XX% during the period 2022 to 2028.

The report firstly introduced the Potato Protein basics: definitions, classifications, applications and market overview; product specifications; manufacturing processes; cost structures, raw materials and so on. Then it analyzed the world’s main region market conditions, including the product price, profit, capacity, production, supply, demand and market growth rate and forecast etc. In the end, the report introduced new project SWOT analysis, investment feasibility analysis, and investment return analysis.

 Enquiry Report @ https://martresearch.com/contact/enquiry/6/16309

 The major players profiled in this report include:

l Avebe

l Tereos

l Roquette

l AKV Langholt AMBA

l Emsland-StrkeGmbH

l KMC (Kartoffelmelcentralen)

l Meelunie

l Royal Ingredients

l Sdstrke

l Pepees

l PPZ Niechlow

l Agrana

l WPPZ

l China Essence

……

Discount Report @ https://martresearch.com/contact/discount/6/16309

 The end users/applications and product categories analysis:

On the basis of product, this report displays the sales volume, revenue (Million USD), product price, market share and growth rate of each type, primarily split into-

Low Purity Potato Protein (<70%)

Medium Purity Potato Protein (70%-80%)

High Purity Potato Protein (80%)

……

 On the basis on the end users/applications, this report focuses on the status and outlook for major applications/end users, sales volume, market share and growth rate of Potato Protein for each application, including-

Feed Industry

Food Industry

……

Contact Us:-

+1-857-300-1122

 enquiry@martresearch.com

 sales@martresearch.com

[coneheads-deserved-a-noble-prize]

I AM SO TIRED OF PEOPLE ASSOCIATING ALASTOR WITH ONLY JAMBALAYA SO HERE ARE OTHER CREOLE DISHES YOU HEATHENS

Fanfiction and Comic creators, this is for you especially.

Crawfish Étouffée

This beautiful dish was invented in Breaux Bridge Louisiana, where our favourite radio star is from! Although it's invention is attributed the Herbet Hotel in the 1950s -after Alastors death- it is a classic.

Crawfish Étouffée has a sauce typically made from a blonde roux with that classic cajun seasoning. It contains the Holy Trinity of cajun cooking too: bell peppers, onions and celery. The main meat of this dish is crawfish tails and it is usually served with carbs like cornbread, cajun rice or vegetables such as green beans and potato salad.

It is chock full of flavour, and a filling inexpensive dish for low income families - which I believe Alastor is from.

Some alternatives to the crawfish are chicken and shrimp.

-----

The difference between Étouffée and Gumbo.

These two often get mixed up, and I understand, they're both classic Bayou dishes. Here's how to differentiate them.

Texture: Both dishes use shrimp, chicken, or crawfish tail broth. BUT Jumbo has a thicker consistency, it's made from a dark roux and it tends to use more liquid to remain stew-like.

Flavour: Gumbo and Étouffée both use Cajun seasoning, but due to Étouffées blonde roux, it has a lighter, sweeter taste than the darker, fullness of flavour in Gumbo.

Meat: Gumbo uses a variety of meats at the same time (often shrimp and sausage are key components), as mentioned in the alternatives above, Étouffée typically does not.

-----

2. Red Beans and Rice

We're on a roll guys! This is another dish from Louisiana! Although, it is specifically associated with New Orleans, where Alastor hosted his radio show. It has a fascinating history, partly due to it's African and French/Spanish routes - But it was also a struggle meal during the Great Depression. It was originally a Creole, not Cajun dish.

(Note: Red Beans and Kidney Beans are different legumes)

This dish also contains the Holy Trinity, as well as bay leaves, oregano, cayenne pepper, garlic powder and more. Its protein comes from Andouille sausages, but like Gumbo, a variety of meats are used. If you want Alastor to be traditional about it, he should make it on a Monday incorporating the left over ham bones from Sunday dinner. It is also complimented with long grain white rice and green beans, amongst many other things.

Considering Alastor witnessed the Stock Market Crash of 1929 -which led to the Great Depression - There is no way he hasn't come across this dish before.

3. Creole Bread Pudding

The queen of Creole Dessert has arrived. Can you guess where she's from? DING-DING-DING! That's right! New Orleans Louisiana baby! Recipes of this treat have been recorded since 1885, so it suffices to say she's a classic.

Like most bread puddings, it is made by combining stale bread (preferably French), beaten eggs and milk. However, this variation often has an incredible amount of vanilla extract. What it will be complimented with varies from person to person. Some examples are: Whipped meringue and whisky, raisins and apple, or walnuts and butter.

Although not as popular in the modern day, I like to imagine this is something Mimzy, Rosie and Alastor might share together on a day out.

-----

There you go! I hope you enjoyed this - but more importantly I hope this helps people create a more diverse version of those cosy Alastor cooking scenes that I love.

[letsquestjess]

To Be Held (Crosshair x GN!Reader)

Summary: Crosshair struggles with the tremor in his hand, but you are there to comfort him.

Word count: 1.2K

Warnings: Brief descriptions of nightmares and depression. Contains some spoilers for season 3!

-- -- -- -- --

You rounded the kitchen with a tune on your lips, collecting packets and paper bags and arranging the fresh produce onto the chopping board. A potato rolled from the pile, bouncing off the outstretched elbow you extended in an attempt to slow it. As it tumbled from the worktop, a hand darted out. 

“Nice catch,” you said to Crosshair as he straightened and picked out a few other vegetables from the hefty bundle. 

“I can help get these chopped up,” he offered, rolling up his shirt sleeves. “Although I have to ask, are you trying to feed the entire island?”

“Just your brothers,” you returned.  

The sniper chuckled to himself, lips curving into an endearing grin. He and his brothers had grown up on a diet consisting mostly of ration bars, protein drinks, and whatever meagre soups and over-baked breads the cafeteria served. Upon arriving on the picturesque island, the sheer variety of food options available had daunted him, but the more he tasted, the more he acclimated to the distinct tastes and innovative pairings. 

It was how he had met you. Market days on Pabu were an island-wide event, and Wrecker, ever eager to delve deeper into the culinary arts, dragged him along. His excuses ranged from wanting to experiment with new seasonings to needing help with meal planning, but he eventually admitted he just wanted to spend time with him. From that moment on, Crosshair attended every week without fail. 

Some months into their visits, you bumped into each other. Quite literally. After steadying the overflowing bags in your arms and assuring him you were unharmed, you both exchanged sheepish smiles and apologies, and parted ways. He saw you again the week after, and the week after that, your eyes meeting in silent recognition, until Omega intervened and nudged her brother to approach you. 

The thought of your first encounter comforted him, immersing him in a daydream that shattered the instant his hand began to tremor. He grumbled and clenched his fists, resolved to shove the annoyance aside and focus on assisting you with dinner. 

But you noticed. You picked up the irritated huff and the flex of his fist. “Are you all right?” you asked, setting down the knife and scooping the chopped vegetables into the simmering pan of water. His silence hung heavy, and you stopped what you were doing. “Cross?” 

“I’m fine,” he replied, gruffer than he intended. Squeezing his eyes shut for a brief second, he refocused and carried on slicing the washed potatoes into chunks. 

Over the last few weeks, you had observed a subtle tremor in his hand and a faraway expression. It never lasted for more than a few minutes, but you sensed he was confined in that desolate cell once more, on that unrelenting experiment table. He had spent countless months trying to regain control, confronting his past rather than avoiding it. 

The risk of a relapse always remained, but you wished he wouldn’t endure them in silence and solitude. Omega’s meditations had offered a small reprieve, and the therapy he stuck at untangled the knotted vines in his head, allowing him to process his thoughts. But it was getting to him again, wriggling its way back in like an insidious vibroblade slicing into a disintegrating shield, smashing the defences he had fought so hard to maintain. 

As he brought the knife down, the blade grazed dangerously close to his finger. He jerked away and hissed a curse. 

“Okay,” you said with a gentle but resolute edge, taking control before the situation overwhelmed him further. “Sit down.”

“Dinner needs doing,” he insisted. 

“It can wait. Sit, love, please.” 

Reluctantly, the sniper snatched a dining chair and sank into the plush, patterned cushion tied to the back bars. 

After wiping the vegetable juices from your palms on a dishcloth, you brought his hands to your chest and pressed firmly, grounding him in the present and to you. “Can you feel the rhythm of my heart?” you asked. 

Crosshair nodded, wearied gaze lifting to meet yours. “Yes.”

“Close your eyes. That’s it. Concentrate on your breaths.” 

Within a few rounds of deep inhales and slow exhales, the trembles relaxed. You squeezed his hands, thumbs caressing the dry, calloused skin on his fingers. 

“I am so proud of you,” you said, softly, patiently. “You have fought to be where you are, Cross, and you never gave up. No matter how challenging it became, or the obstacles that stood in your path, you persevered. If only you could see yourself how others see you, you would understand how brave, and caring, and dedicated you are.” 

His eyes blinked open, and a subtle smile reappeared. “You missed ‘stubborn’ off that list.”

“How could I forget?” you chuckled.

He brought your closer by your hips and settled his cheek on your stomach. You were warm. Familiar. When the shadows crept in, you emerged as a shining beacon, restoring his sense of self and holding aloft that steadfast belief in him. Despite no longer being controlled by the Empire or serving in the army, the fear of relapsing haunted him, and he dreaded he would become that again. Cold and cruel to those he loved, and alone for the rest of his days.

“If you needed more therapy, or wanted to try something else, I am right here with you,” you told him, stroking the thick, silvery tufts he had been growing out. “Whatever you need.” 

Expressing himself had never come naturally to Crosshair. He attempted to reach out to his siblings after Tantiss, and in time you. In his mind, he recognised the intensity of his emotions, the words he longed to express, but he couldn’t get them past his mouth. It required an immense amount of effort for him to let his guard down, and in moments like these, when he wanted to vanish into some secluded corner, it became even harder. 

“I’m sorry,” he whispered against your stomach, his grip tightening as if you might slip away. “I just feel so…” 

Sacred. Frightened. Weak. You knew how that sentence ended. You’d heard it often enough on the nights he woke doused in sweat and hauling in trembling breaths, grasping for anything to bolster him in his safe reality. 

“It will all be okay,” you soothed, cradling him to you. “You are not alone. You have me, and your siblings, and an island of people here who cherish and appreciate you. We love you more than you know, and we will do whatever it takes to get you the support you need.”

“Right now,” he muttered, “I only need to hold you.” He nuzzled closer, burying himself in the solacing lift and fall of your stomach and the steady tempo of your heart. Each beat called out to him, and he eagerly listened. 

“I suppose I could allow that for a little longer,” you said brightly as he gazed up at you, the tattoo around his eye crinkling with a tired but hopeful smile. 

There were difficult times ahead, more nightmares, more lapses, more quiet in which his mind returned him to those days as a captive of the Empire. But through it all, he remained hopeful, and that was all you ever needed him to be. 

TAGLIST (Message if you’d like to be added, 18+ only)

@skellymom @freesia-writes @the-hexfiles @theeyesofasoldier @multi-fan-dom-madness @savebytheodoresnonjosestuff @tech-aficionado @techsriduur @dangraccoon @starrylothcat @jediknightjana @mssbridgerton @trixie2023

[gemsofgreece]

How to follow a Mediterranean Greek diet

The Mediterranean diet naturally expands throughout the coastal countries of South Europe, North Africa and the Middle East but there are some small differences between their cuisines. So here I am writing specifically about the Greek version of the Mediterranean diet, known for its delicious, natural flavours and its significant health benefits.

Eat daily:

Olive oil: the pillar, the liquid green gold of the Mediterranean Greek diet. Olive oil should be used ideally exclusively for all purposes. It's dressing salads, it's used in cooking and in fact it's traditionally what is used in frying too. Replace all types of oils, butter and margarine with olive oil even when making pastries. The only problem here is that outside of the Mediterranean basin olive oil can be pricey, however that's the foundation the diet is based on. If you are interested in following the traditional Greek diet for taste or health purposes, it is good to really incorporate olive oil in your daily cooking. If it’s not possible to afford buying olive oil all the time (although you could balance it out by not buying other oils and butter), a non-Greek-typical but equivalent alternative could be avocado oil. However, I doubt avocado oil or any other oil can remotely compare to olive oil in health properties, taste or in any other positive quality 🫒

Vinegar: Just like olive oil, vinegar is a very important ingredient and is also used in natural remedies However, it can hurt a sensitive GI tract if consumed in large portions. A little bit of it added to meals frequently is very healthy. Apple cider vinegar is also very loved and used in salads often 🍇

Vegetables: no portion can be too much (wild greens, garlic, onions, cauliflowers, cucumbers, eggplants, beets, peppers, spinach, artichokes, zucchini, peas, lettuce, the list never ends). Tomatoes and broccoli are recent additions to the Greek diet however they were integrated perfectly to the Greek cuisine. In general, all vegetables can be enjoyed freely with some moderation in the potatoes, especially when fried 🥗

Fruits: grapes, berries, apples, melons, cherries, figs, prunes, sour cherries, peaches, pomegranates are the most historically loved fruits in the Greek diet. Since the middle ages citruses like the orange, the lemon and the mandarin are more and more loved. Greeks nowadays use lemon almost more than vinegar and both have become integral components of the Greek diet. Obviously, tropical fruits like, say, banana, mango, grapefruit are not present in the traditional Greek diet, however all fruits are good fruits and you can enjoy them freely 🍎

Legumes. Eat freely to the tolerance of your body. Legumes can be too heavy for some GI tracts. Legumes are a great source of protein and fibre. Choose brown lentils, white beans, fava beans, chickpeas, giant beans and black eyed peas the most 🫘

Nuts, seeds: almonds, walnuts, sunflower seeds, peanuts etc. Eat as much as your body can take, because everybody is different 🥜

Mushrooms: mushroom it up! A great healthy way to have them is grilled with herbs and plain or apple cider vinegar dressing 🍄‍🟫

Whole grains: this is the traditional way to eat grains. Brown bread, oats, whole wheat pasta 🌾

Fish and seafood: find and eat them fresh. Instead of buying them deep frozen from the big markets, find local fish stores if your place is coastal and has them. Eat both large but especially small and medium sized fish. Some fish like salmon and tuna should ideally not be consumed daily due to their high levels of mercury and fats 🐟🎣🍤

Herbs and spices. Feel free to use as much as you want however if you are interested also in the flavours of the Greek diet besides the health benefits, a tip is that Greek dishes do not contain extremely hot spices 🌿

Water: A lot of water daily and, mind you, plain clear mineral water. No flavoured water, definitely not sparkling water and ideally no other liquids in place of the water. I mean, sure you can have liquids but you should ALSO have plain water 💧

Eat a few times per week:

Poultry: Poultry and lean meats entered the Greek cuisine mostly after the Middle Ages however they are nowadays enjoyed as part of the Greek Mediterranean diet because they are tasty and healthier than other types of meat. Chicken has become especially popular in the Greek cuisine. Other birds are the pheasant, the quail, the turkey and more sparsely the duck 🍗

Eggs: eggs are healthy and should be consumed a few times per week but not daily because they can cause a rise in cholesterol levels 🥚

Dairy: Greeks LOVE dairy products, especially the various types of cheese, however they are often irritating to the GI tract and they are linked with rises in the level of inflammation in the body. This is why you should ideally limit them to a few times per week. One exception is the yoghurt, which is fermented and can be perhaps consumed more frequently due to its beneficial properties. Important note: if you want to follow the Greek diet, you should ideally opt for milk and other dairy products from goats and sheep! Cow milk is not traditionally used in the Greek cuisine often and sheep and goat milk are significantly healthier and more nutritious. The only drawback is the stronger smell, however if you can get past that, it is strongly advised to switch to those instead of cow milk. Another note: what is known as “Greek yoghurt” in western countries is not in fact a true Greek yoghurt. What you call Greek yoghurt is to us simply a strained yoghurt, a yoghurt from which the whey has been removed. Sometimes in western markets (and in Greek “modern” dessert yoghurt products) butterfat and powdermilk is added to them and they are mostly made of cow’s milk. Again, a traditional Greek yoghurt is made of sheep, goat milk or a mix of both and is unstrained. It also has a trademark thickened skin on its top (dunno if this is the actual term lol) which is in fact the part of the yoghurt that contains the most nutrients and personally it’s the tastiest part of the yoghurt but apparently it is not for everyone. As an example, a study showed that an unstrained sheep yoghurt has more protein, more omega-3 fatty acids and minerals yet fewer calories and fats than a strained cow yoghurt 🍦🧀

Wine: in small portions, like a small glass up to a few times per week and always in combination with your meal. You don’t drink it to get hammered, you drink it for the health benefits it has in very moderate quantities and for the reasonable mild euphoria it causes before it becomes harmful. The GI tract is linked to the brain and is detrimentally influenced by negative emotions. This is why it is important to try to be in a good mood, relaxed and peaceful when you sit down to eat. A sip of wine now and then can be good for that 🍷

Eat once per week or ideally less:

Red meat like pork or beef. In fact, beef should be the one most avoided not only because it is indeed the rarest of the common meats used in traditional Greek cuisine but also because you can’t separate the fat from the meat as easily as with pork. To follow the Greek style in a healthy way opt for goat, then lamb or pork and make beef your most occasional meat dish 🥩

Processed meats should be eaten rarely. If you are in a mood for it though, opt for Greek style sausages with herbs in or bacon at most. Cured meats like ham are better to be avoided but turkey is the healthiest of them. They are not a part of a traditional Greek cuisine though.

Refined grains can be enjoyed weekly but should not replace whole grains

Pastries. What’s new, pastries are not ideal for health. However, if you are yearning for something sweet, if you want to keep it healthy as much as possible in the “Greek way”, opt for desserts made of healthy ingredients like honey, nuts, olive oil and fruits. Chocolate came to Greece in the 19th century, however it has become an integral part of confectionery since then. Opt ideally for dark chocolate, combined with nuts or fruits such as oranges and prunes. Greeks especially love chocolate combined with nuts.

Soft and sugary drinks. Avoid them overall, especially the processed products in the markets. If you need a sweet drink really bad, you can keep it traditional by making your own sweet lemonade, sour cherry, pomegranate etc drink at home. You could also enjoy small quantities of lemon or mastic liquors which are good for digestion.

BONUS TIPS & PHILOSOPHY:

Try to find mastic if it’s available where you live. The mastic is a resin produced from the mastic tree, a species endemic to the Greek island of Chios and a small part of the opposite coast of Turkey. It has numerous beneficial properties, especially for digestion and gut health, and it combines them with a very pleasant fresh and sweet flavour. You can find it in gums that boost digestion, in drinks, in pastries and even in non-edible products like toothpastes. Learn about it and give it a try, no matter if you are interested in following Greek diet or not.

Greek cuisine does not go berserk on as many ingredients as possible (however Greeks typically add more ingredients than, say, Italians and perhaps fewer than the Middle Easterners). Don’t worry about adding as many foods and nutrients in one single dish. The most important thing in Greek cuisine philosophy is to pick the finest ingredients. Avoid deep frozen or precooked and processed ingredients. Pick whole fruits and vegetables from your local small grocery store. For example, don’t buy a watermelon slice in a zelatin bag from the supermarket. Take the whole freaking watermelon home. You heard me right. It’s heavy, yes, but you would be surprised how much tastier and healthier it is this way. Go to the butcher for meat. Go to the specific cheese shop for cheese. Go to the fisherman for fish and seafood. Go to the pastry shop and get a nice dessert instead of buying candies from the market.

Remember that in moderation you can eat most of the foods you desire, especially if they are not processed foods. There is nothing about the Greek diet that is restrictive in terms of its philosophy - historically the intake of various foods was regulated only based on availability and price. There are no foods you should limit due to any perception of them being “bad” and you should never feel guilty the moment you are actually having the food. Just work slowly and progressively by building gradual appreciation for healthy foods and prize less nutritious foods as occasional taste bud rewards.

As said above, a good mood is crucial when you sit down to eat. In the history of the Greek society this translated into eating with friends and / or family, maybe with the occasional sip of wine, ideally in a pleasant environment and always taking your time with your food. If some of these are less feasible than others, try alternatively to improve the setting in which you eat, to eat in an environment that calms you down. Schedule your meal so that you won’t eat in anxiety or hurry, if this is possible. Think of pleasant memories and feel grateful for your food. Cheers! Or, you know, εις υγείαν!

[femmefatalevibe]

Femme Fatale Guide: How To Learn To Love Yourself & Heal From Toxic People

Allow yourself to feel all your emotions and thoughts, authentically and without self-criticism or judgment: Acknowledge that you're grieving. Accept that you need to mourn your loss. Even if it is better to move on in life without these people, it is healthy and completely valid to grieve the relationships you had with these people – regardless of whether they were one-sided, deluded, or otherwise toxic. Allow yourself to cry, be angry, lie in bed, etc. Hit a pillow, sleep in all day on a weekend, or wear a set of pajamas for a WFH day. Give yourself permission to engage in self-soothing behaviors without any type of self-harm or self-sabotage.

Rest, relax, and pamper yourself in your leisure time: Spend time taking it easy – reading, watching TV, doing a face mask or another indulgent skin treatment, using a body massager, cooking dinner in a silk robe and slippers, lighting a candle, cozying up in a blanket, etc. Allow yourself to feel at peace. Create a sanctuary in your space.

Take time for introspection and self-discovery: Being in any type of relationship with toxic people is draining and can cause you to feel as though you've lost a part of yourself by trying to make the relationship succeed. Now, it's time to reclaim yourself after you've courageously cut out these toxic people from your life. Consider and honor your deepest desires, values, interests, hobbies, lifestyle, goals, aesthetic, food, sexual, entertainment preferences, etc. Go on a self-discovery journey to figure out who you really are, what you believe, and who you will work to become as you enter this new, exciting chapter of your life.

Journal, read, eat healthily, work out, drink plenty of water, and sleep: Go back to the basic healthy habits. Try to journal for at least 5-10 minutes a day (using a 5-minute journal, morning pages [writing 3 pages of stream-of-conscious thoughts first thing in the morning], journal or shadow work prompts), make 2-3 whole food, plant-based meals with carbs, veggies, fruits, proteins, and healthy fats, find some ways to incorporate movement into your day – 30-minute walk or yoga session is enough if that's all you can manage consistently, have your body weight in ounces of water daily, and sleep for around 7-8 hours a night. Do some inner child healing by taking care of your core needs.

Indulge in all of your favorites: There's a lot of fun you can have when you have total freedom regarding your daily activities and choices. Give yourself permission to enjoy this solitude. Wear your favorite outfits every day (occasion-appropriate options, of course), including pajamas, loungewear, lingerie, and accessories. Make your favorite meals and snacks throughout the week (incorporating some healthy options in there to feel your best – I love a good oatmeal bowl, frozen grapes, baked Japanese sweet potato, or a hummus and vegetable plate). Watch your favorite TV shows or movies. Indulge in a glass of wine you love or reread a favorite book. Create a masterful playlist. Plan a day of your favorite activities (a long walk, getting a coffee, indulging in a spa day, going to a farmer's market, going to a yoga class, etc.) Treat yourself like your own best friend.

Get comfortable doing things alone: Honestly, no one cares or is paying attention to if you're doing activities alone or with someone else. If someone shows too much interest in your solitude, they're probably projecting their own insecurities regarding their perceived social ridicule. Take yourself shopping, to the nail salon, out for a meal, to the movies, etc. alone. Personally, I love doing most of these things alone anyways. Running errands alone gives you some space to clear your mind and think freely.

Define what an ideal social life and/or relationship looks like for you: Once you've become comfortable with yourself and living life on your own terms, it's time to embrace your desire for human connection and socialization. Consider the types of people you want in your life – their values, personalities, interests, goals, favorite activities, relational boundaries, etc., and where/when/how often you want to interact with them.

Create an action plan: Reconnect with the people in your life who continue to show up for you and have been a light through these toxic relationships and their lasting effects over the months or years. Decide on the places, groups, and ways you'll reach out/try to meet these people. Figure out how to expand your network, and make new connections. Don't be afraid to put yourself out there. You won't vibe with everyone you meet, but it is worthwhile to engage in small talk with several strangers if even one of these new faces, later on, becomes a good friend or acquaintance. A varied social circle is a great way to enrich your life.

Take small steps, then strides: Be gentle on yourself throughout this entire process. It is perfectly okay to take one day at a time during the grieving process. Everyone's healing journey will look different and evolve at a different pace. Don't let these toxic people remain in your heart, mind, and spirit. Remember that you deserve love, kindness, happiness, success, peace, and patience.

[kneelingshadowsalome]

Ozzie back here again to add to the idea of how much König needs to eat a day, here are a few suggestions that I can imagine he does to make his great need for food easier to handle (this is based on my own experience and the experiences of the other people at my gym and old veterans at my favourite pub so do not use this for in real life as this is just to help imagine how König eats and lives)

So, from what I know from the veteran I have made friends with, when he was in the military, they had a focus on foods that provided them with a great amount of energy, protein, iron, zinc, and vitamins C and D as it was the nutrients that they tended to run out of the most but it also the ones with some of the greater consequences with diseases that can make them weak and cause their immune system to be weak. Soldiers also eat a lot of protein as it is believed to help them grow their muscles more quickly. This makes me believe that König would focus on foods that provide him with a lot of nutrients but mainly protein to grow his muscles but not too much protein as he does not want to get sick and to build the balanced diet needed for his lifestyle

Some great food options for him would be many vegetables and fruits but for protein, I would suggest things such as eggs, poultry, beans, lentils, fish, nuts, chickpeas, yoghurts, and cheeses, I tend not to suggest red meats unless they are very lean due to the amount of fat in them and not being fond of the texture but I imagine König to enjoy them so if you were to make him food I would include things such as those along with some form of starch/carbohydrate by giving him some pasta, rice, bread, or potatoes which can help fill him up faster without him overeating and if they are reheated they will get resistant starch

I imagine König lives in the Alps so that he can be away from people and enjoy nature but I also imagine him earning a lot of money due to his job, putting his money into stocks/businesses, some dodgy dealings, and saving it up as he had no reason to spend most of it which means he could buy a lot of land. With this large amount of land, I imagine him using it to have his own giant garden with some animals, as it means he has to deal with fewer people to get what he needs. The garden would probably be made up of an orchard with trees of his favourite fruits but it would mainly be patches of vegetables and fruits while for his animals it would make sense for him to have chickens as he probably needs a lot (and I mean a lot) of eggs so having chickens make it a lot easier

If he can not grow it on his own land, he would probably hunt or forage it, which means that he can get his energy and murderous tendencies out that would normally be taken out on the field while still getting some food out of it (but it sadly makes him more hungry). But if it is a certain food like milk or cheeses or yoghurts he will most likely just go down to the local markets in the nearby towns and villages so he can get fresh items from people he trusts

Now we know some information about where he gets the food from we need to know where you would be cooking and keeping it. An appropriate and smart option would be to have a walk-in freezer in his basement that he can use to store the great amount of meats he has that has a wine/alcohol storage opposite it. While the kitchen would probably be massive and fully decked out with anything you need to be able to cook and two or three double-door fridges that are filled with any item that needs to stay chilled in it, although the cabinets are mostly up too high for anyone to reach without a stool unless you are König but they are filled to the brim with sweets as the giant has a sweet tooth to match his size or the weird collection of novelty cups he has collected from places he has went on missions too or beer glasses from different bars or pubs

If you were to cook food for him batch cooking (so you do not keep having to cook again and again) would be the best option with foods that are traditional to Austria or hearty foods like stews that can be cooked in large amounts with lots amounts of meats and vegetables (I can give a whole list of foods I recommend or I think he would like if you want them)

As you can tell I have too many ideas about this and I have way more because this has inspired me, and thank you for reading this long rant that probably does not make any sense

I love this so much 😭 The sweet tooth headcanon, his collection of beer glasses and such, him living in the Alps and hunting some of that precious protein... This screams Cabin/Off the grid König to me, I would make a cute garden for him to get those veggies stocked and stashed to some root cellar like this:

And then I'd probably spend the rest of my time here, cooking those hearty stews for him:

[cartermagazine]

Today In History

Dr. George Washington Carver was an agricultural scientist and inventor who developed hundreds of products using peanuts, sweet potatoes and soybeans. He is believed to have been born the month of January in 1864.

Dr. Carver discovered over 300 products from peanuts, soybeans and sweet potatoes, which aided nutrition for farm families.

Dr. Carver wanted to improve the lot of “the man farthest down,” the poor, one-horse farmer at the mercy of the market and chained to land exhausted by cotton.

Unlike other agricultural researchers of his time, Dr. Carver saw the need to devise practical farming methods for this kind of farmer. He wanted to coax them away from cotton to such soil-enhancing, protein-rich crops as soybeans and peanuts and to teach them self-sufficiency and conservation.

He achieved this through an innovative series of free, simply-written brochures that included information on crops, cultivation techniques, and recipes for nutritious meals. He also urged the farmers to submit samples of their soil and water for analysis and taught them livestock care and food preservation techniques.

Dr. Carver took a holistic approach to knowledge, which embraced faith and inquiry in a unified quest for truth. Carver also believed that commitment to a larger reality is necessary if science and technology are to serve human needs rather than the egos of the powerful.

His belief in service was a direct outgrowth and expression of his wedding of inquiry and commitment.

One of his favorite sayings was:

“It is not the style of clothes one wears, neither the kind of automobile one drives, nor the amount of money one has in the bank, that counts. These mean nothing. It is simply service that measures success.”

CARTER™️ Magazine

[acti-veg]

16 Plant-Based Protein Sources

Protein is often raised as a concern for people considering adopting a plant-based diet, and considering the fact that we've all been taught to associate protein primarily with red meat, this is not surprising.

It is estimated that most adults require 56 grams of protein per day, and you're probably hitting that number if you're not in a calorie deficit. If you're trying to lose weight and so are cutting calories then you may need to track your protein a little more closely, but 56 grams is pretty easy to hit without having to really think about it.

It gets a bit more difficult if you're very physically active, particularly if you're engaged in regular endurance training or are trying to build muscle. There is a great deal of disagreement about precisely how much protein is ideal if you're training intensely, but it is very achievable to hit even the upper end of protein requirement estimates using only plant-based foods. Listed below are particularly good options.

1) Lentils - Lentils are a cheap nutritional powerhouse, and provides about 17 grams of protein per cup. They're also very flexible, you can have them as your main protein source of a meal, use them to substitute mince in a pasta dish, make burgers out of them, or put them in a stir fry or with rice and veg with some seasonings. They are cheap and convenient if you buy them canned, since they're ready to eat, though I would recommend at least warming them up.

2) Chickpeas - Chickpeas are a popular vegan staple, and it's not hard to see why. At approximately 14.5 grams of protein per cup, they're nutrient dense and very flexible. Use them to make hummus or falafel, as the main protein source of a curry, on their own with rice or worked into a salad. You can also just air fry/grill them with some oil and spices for a convenient, crunchy snack.

3) Oats - A cup of dry oats is around 11 grams of protein by itself. Making it with a cup of oat milk brings that up to 14 grams, throw in a tablespoon of peanut butter and you're up to about 17.5 grams at breakfast, and all those ingredients are pretty cheap and very filling. You could add something like nuts or chia seeds as a topping to stretch that to well over 20 grams.

4) Nuts - Peanuts are 9.5 grams per 1/4 cup, almonds are 7g, pistachios 6g, cashews 5g, hazelnuts 5g, brazil nuts 4.75g, walnuts 4.5g and pine nuts are 4.5g. You can buy 1kg bags of mixed nuts for a little bit cheaper and keep them in a jar for a healthy snack. I find it better to buy a bag that doesn't have peanuts in then add the peanuts later, as mixes that include peanuts tend to be less for your money. Peanut butter is also a cost effective way to add protein to many snacks and meals.

5) Beans - Depending on the type, beans are anything from around 10-15 grams of protein per cup. Some are better than others, like kidney beans, but even your standard baked beans are high protein and good for you. Turn them into a chilli, have them on toast, on a jacket potato, turn them into a bean burger or make them the protein base of a salad or soup. Kidney , soy and edamame beans are particularly good options.

6) Seitan - When cooked, seitan closely resembles to look and feel of red meat. It is made of wheat gluten and has 25 grams of protein per 100 gram serving. It is not very widely available in supermarkets, but try your local Asian market, where it will usually be cheaper as well. It's a bit of a hassle, but you can also make your own at home, which is extremely cheap as it's just wheat gluten, yeast, plant milk, miso and spices.

7) Tofu/Tempeh - A staple in Asian cooking, don't be afraid to try this one. Think of it as doing all the same things chicken does in terms of recipes, it soaks up the flavour around it. It needs to be pressed before use, or you can avoid that by just draining the liquid and freezing it, then thawing over night when you want to use it. 100 grams of tofu (less than half a small block) contains 8 grams of protein. Some tofu, like Naked TooFoo, is pre-pressed for you.

8) Faux Meats - Faux meats are an easy way to add a protein base to your meal, and has the advantage of serving the same function on a plate as the foods you were used to before you went vegan. A Beyond burger, for example, has 19g of protien per patty, though you can get much cheaper options that have a similar nutritional profile. Pair that with a wholemeal bun and something like brown rice/quinoa and vegetables and you can create a very high protein meal.

9) Grains - All grains are good for protein, these include quinoa, spelt, brown/wild rice, teff, amaranth and sorghum. They can range anywhere between 5 and 8 grams per 100 grams, and you'll usually be serving them with some sort of protein source. They're also an excellent source of fibre and carbohydrates, which are also important for training and general health. Quinoa in particular provides all 22 essential amino acids.

10) Peas - Green peas are not mentioned much when it comes to high protein options, but a cup of cooked peas is a respectable 9 grams of protein, and it's worth mentioning here because they tend to be used more as a side than main, so can be paired with other high protein options. They're also very cheap, freeze well and are easy to prepare.

11) Seeds - Just a tablespoon of chia seeds is nearly 3 grams of protein, and the seeds are so small and tasteless that you don't actually notice them in anything you put them in, making them an easy way to add protein to just about any meal. They're pretty cheap to buy in large quantities, particularly good to replace eggs in baking, to add to bread flour, salads and oatmeal. Other high protein seeds include pumpkin, sunflower, linseed, hempseeds and buckwheat.

12) Bread - Bread may not immediately come to mind when you're thinking about protein, but wholegrain/rye/spelt breads can be very high in protein, anywhere from 3 all the way up to around 10 grams per slice, particularly for seeded loaves. If you really want to turn bread into a high protein food, invest in a bread maker or bake it yourself, that way you can add nuts, seeds and oats yourself to up the nutritional value. That's just the bread too, a hummus and falafel sandwich with a high protein bread can be very nutrionally dense.

13) Fruit and veg - Worth mentioning here, as they're something you'll need to consume to maintain a healthy diet anyway, and some options have moderate protein. The higher protein options include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts, which all contain 4–5 grams of protein per cooked cup. Likewise, blueberries, guava, bananas and nectarines contain about 2-4 grams of protein per cup, as well as many other vitamins important for training.

14) Nutritional Yeast - No vegan list is complete without mentioning it, it's a vegan staple for its nutty, cheesy flavour, as well as being an easy source of vitamin B12. It's a complete protein that has 8 grams of protein per 16 grams serving, making it an easy way to add more protein to things like pizza, pasta dishes or a jacket potato. Use it to make cheesy sauces, or just sprinkle it on anything you'd have previousy added parmesan cheese to.

15) Protein Bars - They tend to be  on the expensive side, but there are a few plant-based options. I'd recommend Misfit bars if you can get them online, they're low sugar, 15g of protein per bar, and you can buy them in variety packs of 40 which works out cheaper. Trek also have protein flapjack bars, less protein (8-9g) but are much cheaper in packs of 3 and frequently available at a discount (as little at 85p for three in Heron here in the UK).

Most brands won’t be suitable as a daily option for many people given the price, but great for when you're need a protein boost on the go. You can also just make your own protein bars using nothing but oats, cinnamon, baking soda, a little maple/golden syrup and a scoop of plant-based protein powder.

16) Protein/Meal Powders- Even the cheaper powders are around 18g of protein per scoop, so a shake is an easy way to add more protein to your diet, or you can stir it into oatmeal to get most of your daily requirements over breakfast. Some meal replacement shakes, like Huel Black, are around 40 grams of protein per serving (2 scoops) even when made with just water, providing a cheap and easy way to have a high protein and nutritious meal without any prep or fuss. Add some peanut butter and plant milk to make them tastier and even higher in protein. (I don't accept sponsorship or commissions from any brand and I don't have any affiliate links. Any product recommendations are based solely on my own experience.)

[swaps55]

WIP Wednesday

@joasakura and @vhenadahls were curious about the thermal clip meta, so here is a rough snippet from the relevant scene that combines heat sink lore with body autonomy struggles. :D

~

Garrus clears his throat. “So, Korlus.”

Shepard stares daggers at his tray, stabs at the potato heap, then jerks his hand back like it stung him. He inhales deep through his nose before focusing on Garrus. “Korlus. We reach orbit tomorrow afternoon. I want the two of you and our newest recruit down there with me. Taylor, how are things coming with unfucking the heat sinks on my guns?”

Taylor shifts uncomfortably in his seat. “About that. Ah, look, Commander, I know the detachable heat sink is new to you—”

Shepard’s expression darkens. “I saw plenty of it with the geth.”

“Yes, sir, but there’s a reason all the weapons manufacturers are following the geth’s lead with thermal clips. It’s a more efficient system.”

Shepard sets the fork down with the air of someone deliberately ejecting an ammo block. “I don’t recall the geth ever getting the better of me.”

“Well, they got the better of everyone on Eden Prime, didn’t they?”  

Garrus and Joker exchange glances.

Uh oh.

Shepard glowers. Taylor mistakes it as an invitation to continue.

“Look, it’s simple force multiplication. I can change out a thermal clip and get back to firing in a fraction of the time it takes for an internal sink to vent. Can’t shrug off that kind of edge when ground skirmishes are won by whoever puts more bullets downfield.”

Garrus gives Shepard an uneasy look. He’s been hearing the debate over thermal clips for so long it hadn’t occurred to him Shepard missed all of it.

Within six months of the attack, C-Sec had struck a deal with Elkoss Combine to replace every weapon in their arsenal with detachable heatsink models over the next three years. A military as large as the Hierarchy would be lucky if they could cycle out the internal sinks within a decade, and Garrus imagines the Alliance is in a similar position. Too expensive, too much of a logistical nightmare. But smaller, well-funded private militias like Cerberus have already thrown billions of credits at it, and weapons manufacturers are making a killing. Half the weapons showing up on Omega are high-tech rifles whose only sin is an internal heat sink. Gianna Parisini is probably having the time of her life with the massive spike in corporate espionage from everyone clamoring to corner the market.

But Taylor’s right. Time spent waiting for a sink to vent is time for kinetic shields to recharge. Hell, Shepard had even said as much in one of their first debriefs after Therum, and Garrus had yet to see a gun Shepard couldn’t figure out and master on the fly. He might be the most adaptable person Garrus has ever met.

What’s going on here?

“Thank you for the lesson on small arms combat,” Shepard says, fist clenched so tight his knuckles are white. “But every fucking weapon on this ship has a proprietary sink, which creates a logistics nightmare on the ground. I’m not getting caught with a gun that won’t fire because I ran out of clips.”

Taylor makes a frustrated sound. “What are the odds of that? With dreadnoughts and orbital bombardments, infantry wars are a thing of the past. You know better than anyone ground insertions are about speed and precision. Everything we’re doing on this ship is get in, get out. When’s the last time you needed to recharge your suit battery or replace an ammo block in the field?”

“Torfan."

No one speaks. Joker stands a fork in his protein, covers it in the potatoes, and scoops some green-colored vegetable balls on top.

Eventually, Taylor sighs. “Yeah. Well.”

Shepard leans forward. “You wanted me exactly how I was, except you keep trying to fuck with who I was. So let’s refocus our efforts, shall we? Tomorrow I am dropping on Korlus with a gun that has an internal sink, and if you can’t make that happen I’ll find someone who can.”

[thommi-tomate]

Special Müller Mail: RDY edition

Hello everyone

and welcome to the Müller Mail Special.

FC Bayern's season is now officially over. Now the home European Championship is just around the corner and I can hardly wait to experience a great football festival in our country - as a player on the pitch, but also as a football fan.

We will be talking in detail about this major event in the coming weeks. In this special edition of Müller Mail, I would like to tell you about a project that I have put my heart and soul into.

After months of development work, RDY Protein Meal, the new protein drink meal that I launched together with ESN, is finally on the market. I was hooked from the very first idea, back in early 2023.

But first things first.

What is RDY?

We've all been there - a hectic everyday life, little time for a balanced meal, we're on the go and still want to eat smart.

This is exactly where the RDY drinkable meal comes into play for me.

RDY stands for "ready" and is a protein drinkable meal. Together with the experts at ESN, we have worked on a recipe that delivers the best possible performance and, in my opinion, is now the tastiest drinkable meal on the market.

RDY now contains 38g of high-quality protein, fiber, important vitamins and minerals. The energy/carbohydrates come from valuable MCT oil, among other things. And what makes me particularly happy is that all four flavors taste really nice.

Why RDY?

My basic idea is to pass on my experience and knowledge of nutrition and performance.

And now I even have the opportunity to launch products on the market with my partner ESN that help me personally to nourish my body better.

ESN is one of the leading German supplement manufacturers and the collaboration has been extremely positive so far.

Our first product is RDY Protein Meal.

During the development of the RDY protein drinkable meal, I was also in the laboratory several times to fine-tune the recipe and test the taste.

Protein was an important factor here.

Science currently agrees that a sufficient protein intake is not only filling, but also essential for a healthy and efficient body. As an athlete, I try to consume around 150g of protein (1.5-2g per kilo of body weight) a day. Of course, this may vary for you, so it's best to find out.

150 grams of protein a day is not so easy to achieve, even with three freshly prepared and balanced meals. An RDY Protein Meal often comes at just the right time.

One thing is important to me: drinking meals should not replace a balanced and freshly prepared meal. Rather, they are a much better alternative to snacks with empty calories such as chocolate bars, jelly babies, potato chips and the like. To be honest, we often snack our way through the day.

This is where RDY comes in and offers an excellent solution when you need something quick and easy, but still want to provide your body with high-quality nutrients. And of course it's really tasty too 😋

My RDY favorite.

I love all the varieties, but if I had to choose a favorite, it would currently be the Milk Chocolate. The creamy chocolate flavor immediately reminds me of the delicious cocoa of my childhood.

A little Müller tip: In recent weeks, I've been drinking RDY Protein Meal in the evening with a handful of nuts and a few berries. This gives me something tasty to drink and something to bite into.

During the day, the banana flavor has currently taken the lead.

So I'm all the more excited to find out which variety you love.

Exclusively at REWE & online.

Now it's your turn.

The RDY Protein Drinking Meals are available exclusively in your REWE store. I'd be delighted if you'd pick up a drink and give it a try. For those who prefer to order online, you can do so directly from ESN using this link: To the ESN website

Your opinion on RDY counts.

Now I'm looking forward to hearing what you have to say. The initial feedback has been great and the drink is already sold out in some REWE stores. But whether it's positive or constructive - I really want to hear your honest opinion. Let me know how you like my protein drink and whether it helps you in your everyday life.

You can also send me photos or videos of you enjoying your new favorite drink. Or simply link to your Instagram or TikTok post about RDY Protein Meal.

With your permission (please be sure to add a comment) I will share some of them on my Instagram channel.

I will be giving away 3 RDY surprise packages from me among all entries.

Thank you so much for your continued support. Without you, my fans, it wouldn't be half as nice. You only win together. And that's exactly what we'll be doing at the upcoming European Championships.

Here's to an unforgettable football festival, keep your chin up and stay healthy,

Your Thomas

[horselessheadperson]

Here's what I want you to do.

I want you to figure out a carb you really enjoy. Then, I want you to find the best possible way to make that carb. You like white bread? Get some bread flour and figure out a lovely no knead recipe. You like rice? Heck, get a ten pound bag of the best rice you can afford at the local Asian supermarket, figure out how to get it nice and fluffy, find the aromatics you can afford and incorporate them. If you prefer potatoes, maybe you like them sauteed in butter, or baked with the peel on and then covered in cheese. Maybe you only really like the sourdough whole wheat they have at the local bakery that you can't afford every day, but sometimes you do.

Then I want, no, need you to figure out a lovely protein you vibe with. You can get some lovely seitan to marinate (nothing fancy, just oil with some spices and a bit of lemon juice). Maybe the local butcher is having a sale and you can get some chicken legs or even a nice cut of lamb. Are there any Turkish shops nearby or maybe a Maroccan or Chinese butcher? Amazing. Try what they have. You can figure out how to properly press tofu that was frozen and then thawed, so it really absorbs all the flavour you put into it.

Whatever it is, you're going to roast that protein with some fat and aromatics until it's at a safe temperature. Don't have an oven? Doesn't matter, braise it. You can add stock or wine, or just water if this week's tight. As long as there's some fat and salt in there, you just gotta add the right amount of heat.

Next you're gonna get the nice vegetables that are on sale at the supermarket or farmer's market. Don't get anything expensive, in fact the cheaper the more local and in season it probably is, just get something that looks juicy. Either figure out how to add the best dressing to that you can find, or cook it down with some salt and pepper, add some oil, I'm sure you have it down by now. God, just now I'm thinking of some braised green pumpkin, topped with some nice caramelised or pickled onions. Oh the joy of quick pickled veggies!

When you've completed these quests I want you to find a nice spot to sit down and get yourself the biggest plate you can find. You're going to want some company. You can get someone you love to join you, but sometimes you just want to think things through while you eat - I come up with some of my best ideas by eating in silence. You can watch a show or prop up a book and read. Sometimes I just listen to babble on the radio.

What you're going to do is forget any and all health advice you were ever given, you're not going to even spare a thought to calories or weight or proportions; I want you to pile that plate as high as you can. Maybe you only want three bites today! That's fine, and if you want two helpings an hour later you can go nuts. Maybe you want an entire roast chicken to yourself tonight and nothing can stop you.

Food is so amazing, you guys. Having the ability to taste food and be creative with it, learn a new skill, develop a palate and enjoy what you put together with love and attention is so wonderful. There's so much to discover out there!

Oh, and get a nice snack for while you're cooking. I like pitted kalamata olives or slices of cheese.

I love you!