Hungry AF Podcast

About Hungry AF Podcast

Hungry AF serves up healthy, flavor-packed recipes, practical cooking tips, and real-world reviews—spotlighting cuisine from around the world, air fryer and crockpot hacks, and approachable food inspiration for busy, hungry lives. hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast)

Publisher

Jennifer Friedman Fast, MBA

Category

arts · health & fitness

Language

en

Explicit

No

First episode

25 May 2025

Latest episode

3 Mar 2026

Latest episodes

14 episodes in the feed.

1. 

   3 Mar 2026

   The Next Chapter: The Start of Reinvention with Jenn Fast & Primal Queen Creatine Unboxing

   Hey friends, Today’s a milestone—this is the final episode of Hungry AF podcast and the final edition of this newsletter as you know it, and the perfect time to share an experiment I’ve been genuinely excited about: my first impressions of the Primal Queen Goddess Creatine Bites. But before we dive in, a quick heads-up: this isn’t goodbye. Starting next episode, you’ll find me and all my foodie/wellness experiments, cooking/recipes, reflections, and community under a new banner: Reinvention with Jenn Fast (https://reinventionwithjennfast.com/). We’re expanding into bigger conversations about health, mindset, and real-life change—so if you’re here for reinvention, you’re in exactly the right place. Please take the time right now to go over and subscribe to the official podcast and newsletter for Reinvention with Jenn Fast: The Comeback Letter & Show. We’ll wait… * The Comeback Letter & Show (https://comebackletter.substack.com/), with links to subscribe on all your favorite pod platforms. And now we continue with our regularly scheduled program, already in progress 🙂 Primal Queen Goddess Creatine Bites: Unboxing & First Impressions Welcome back to the Wellness Experiments series, where I test wellness products so you don’t have to. Today, I’m unboxing the Primal Queen Goddess Creatine Bites—a creatine supplement actually designed for women, focused on brain fog, energy, and mental clarity rather than just gym gains. Brand Context & Disclosure: I’m an affiliate, but this review is 100% my own and I purchased the product with my own money. Unboxing the Package Inside: * A big bag of watermelon-flavored creatine bites (150 per bag = 30 days at 5/day) * A premium glass storage jar with a bamboo lid (love the branding and feel!) Ingredients & Claims What makes these special? * 5g Creapure® creatine monohydrate per serving (backed by research for purity and effectiveness) * Designed for women: supporting lean strength, mental clarity, and steady energy—minus the bulk/bloat * No powders, no major allergens (gluten-free, soy-free, dairy-free, non-GMO) * Natural sweeteners, no artificial flavors or colors * 3rd party lab tested for quality and safety Live Taste Test * Aroma: legit watermelon 🍉 * Texture: firmer and slightly crumbly, not sticky or rubbery * Flavor: on point! No weird aftertaste, and honestly, I’m excited to have five of these a day. 30-Day Tracking Plan * Protocol: 5 bites (5g creatine) daily, * Tracking metrics with my Oura Ring and Apple Watch * Metrics: Sleep (6mo avg: 6h 47m, last month: 7h 5m) Readiness score (Oura): 1-month avg 81/100 * I’m logging everything in my reMarkable Paper Pro, aiming for true consistency this time. FAQ & Safety * 3rd party lab tested * Only watermelon flavor for now (more may come for subscribers) * 365-day refund policy * Always consult your doctor if you have medical conditions or questions Wrap Up & What’s Next The Goddess Creatine Bites are a refreshing new take on women’s supplements—focused on real energy, focus, and strength, not just gym culture. If you want to try them, you’ll find my affiliate link below (discount included). What’s next? * I’ll be back with a 4-week check-in and a deep dive into the science of creatine for women’s brain health. * The 4-week check-in will be the first official episode under Reinvention with Jenn Fast (https://www.notion.so/My-Magnetic-Brand-Google-Doc-310c676362a1805faed7f050ae02c84a?pvs=21)—part of our new “Reinventing Health” pillar. You’ll want to be subscribed to my Comeback Letter and Show (https://comebackletter.substack.com/)so you don’t miss it. Transitioning to Reinvention I want to thank you for all the support, questions, and honest conversations here at Hungry AF. Reinvention with Jenn Fast is all about giving ourselves permission to grow, experiment, and change direction—together. If you’re already subscribed, you’ll keep getting every new episode, just with a new name and even more value. If you haven’t yet, now’s the time to follow along for the next chapter! Video Time Stamps: 00:00 Creatine Bites Intro 00:14 Brand Context Disclosure 00:57 Unboxing the Package 01:14 Ingredients & Claims 02:15 Live Taste Test 02:45 30-Day Tracking Plan 03:33 Metrics: Sleep & Readiness 04:27 FAQ & Safety 04:49 Wrap Up & Next Steps Affiliate Links: 🍉 Goddess Creatine Bites: 👉 https://primalqueen.com/pages/goddess?snowball=JENNIFERFA85815 (https://primalqueen.com/pages/goddess?snowball=JENNIFERFA85815**) ✨ Primal Queen (beef organ nourishment): 👉 https://www.primalqueen.com/JENNIFERFA85815 (https://www.primalqueen.com/JENNIFERFA85815**) ✨ PQ-7 appetite support: 👉 https://primalqueen.com/pages/pq7-daily-support?snowball=JENNIFERFA85815 (https://primalqueen.com/pages/pq7-daily-support?snowball=JENNIFERFA85815) I’d love to hear from you: What are you reinventing in your own health or life right now? Have you tried creatine or a supplement that surprised you? Comment below or connect on social. I read every message. Thank you for being part of Hungry AF—see you soon in Reinvention! With gratitude, Jenn Fast P.S. Tools, Community, & Support I Love: * Descript (video/podcast editing) (https://descript.cello.so/g2QH5pFVYG6): My favorite editing tool—followers get 50% off for 2 months. * Oura Ring (health tracker) (https://ouraring.com/store/rings/oura-ring-4/silver?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2026RAF&utm_variant=2026_raf_jan): The wearable I use for sleep and readiness data and mention in this video—discount link for you. * Podcast guest spot: I joined Ayla on “Not That Kind of CEO” to talk about burnout, boundaries, and business as a mom. Listen here! (https://podcasts.apple.com/fr/podcast/the-boundary-mistake-that-pushes-mompreneurs-into/id1755194659?i=1000748496486&l=en-GB) * Entrepreneur mindset support: Melissa at Inner Journey Coaching & Healing (https://www.innerjourneyhealingcoach.com/) offers free consults for my community—just mention I sent you. Some links are affiliate or referral links. I only share what I truly use or believe in. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

2. 

   13 Feb 2026

   My Honest Four-Week Reflection on the Primal Queen Beef Organs Supplement

   Introduction to the Primal Queen Experiment Today marks four weeks since I embarked on my Primal Queen supplement experiment, and I want to share a candid reflection on the journey. Expect nothing but real data and an honest account of what went well and what didn’t. This is not a dramatic transformation story; it’s about real life and how things sometimes don’t go as planned. Above is video four in my Wellness Experiments series, where I test wellness products with as much honesty and real-life context as possible. If you missed the earlier episodes, here’s a quick catch-up: * Primal Queen Reached Out — So I’m Running an 8‑Week Experiment (Energy, Sleep, Strength) (https://youtu.be/FqSupCZvQis?si=d3aAR_B3Z_Zz0LXi) * Wellness Experiments — Primal Queen Unboxing + Evidence Deep Dive 👑 (https://youtu.be/9uny55bFE9E?si=9gwsRhMxnwaFwzpv) * Primal Queen 2-Week Check-In: Honest Results, Adherence, and Early Trends (https://youtu.be/3MQNk-ZkbqM?si=-XlFtNtty9amt3M_) Let’s start with the basics. Adherence to the Supplement Protocol Did I stick to the protocol? Not perfectly. The original goal was two doses a day with lunch and dinner. Out of 28 days, I managed only 15 days. Why? Real life. I got sick for an entire week, couldn’t keep food down, and had to stop all supplements. Getting back into the routine after being sick was tougher than I expected, and I only fully resumed the protocol in the last four days. This month, life definitely took center stage. Energy Levels and Sleep Data Now, let’s talk numbers. My baseline energy was a five out of 10 before the experiment began. After two weeks of taking Primal Queen supplements, that number rose slightly to 5.4. However, after four weeks, likely due to illness and life’s unpredictability, it dropped to 4.8. When it comes to sleep, my Apple Health data reveals that my average in 2025 was six hours and 39 minutes a night. In January’s first two weeks, I managed seven hours and five minutes nightly, but it then dipped back down. Being sick disrupted my sleep significantly. Unfortunately, strength training sessions hit a flat zero due to illness, derailing my routine entirely. Anyone who’s tried sticking to a fitness plan while sick knows just how challenging it can be to get back on track. Side Effects and Supplement Experience Were there any side effects? Thankfully, no. I had no adverse effects from Primal Queen, and I don’t attribute my illness to the supplement. Resuming it wasn’t problematic either. The supplement itself was easy to take, with a reasonable capsule size and no taste or aftertaste. But I’ll say it again: consistency is crucial. After being sick, rebuilding the habit was harder than I thought. If you’ve ever had a setback, you know the struggle. Product Claims and Community Feedback As for product claims, I haven’t noticed substantial changes in energy, sleep, or strength. I’m sharing some testimonials from other users in the Primal Queen Ambassador Facebook group in the video, but remember, these are anecdotal. They aren’t the same as scientific proof. This month, community anecdotes dominated my evidence. If you’re interested in more, let me know in the comments. So, what’s plausible to expect after four weeks? If the supplement were truly effective, I’d expect consistent energy, strength progress, or clear sleep improvement. Unfortunately, what I saw was mostly noise due to sickness and a disrupted routine—no meaningful trends or anything attributable to Primal Queen. Conclusions and Next Steps After everything, do any product claims seem more believable? Not really. I haven’t witnessed enough change to support any promises made. It’s crucial to note that four weeks isn’t long to test a nutritional supplement ideally. I’d continue for 8 to 12 weeks. But here’s where I stand: I’m not willing to spend my own money on Primal Queen after this trial. I’m more interested in testing the Goddess Creatine Bites next, because the research on creatine for women’s brain health and muscle retention is far stronger. If I discover anything worth reporting as I finish out my supply, I’ll be back with updates. For now: my adherence struggled, I saw no major changes or side effects, and all brand claims remain unproven for me. Affiliate Links and Final Thoughts Full transparency: I’m still technically an affiliate for Primal Queen. If you want to try any of their products, I can provide you with discount links. Here’s what’s available: * Primal Queen Beef Organs supplement (tested here): 👉 https://www.primalqueen.com/JENNIFERFA85815 (https://www.primalqueen.com/JENNIFERFA85815) * Goddess Creatine Bites (delicious creatine for women—my next test): 👉 https://primalqueen.com/pages/goddess?snowball=JENNIFERFA85815 (https://primalqueen.com/pages/goddess?snowball=JENNIFERFA85815) * PQ-7 Appetite Support (often sold out, but here’s the link): 👉 https://www.primalqueen.com/JENNIFERFA85815 (https://www.primalqueen.com/JENNIFERFA85815) If you’re curious about any of these, just let me know—I’m always happy to answer questions or share a direct link. Follow the rest of this Wellness Experiment series (https://www.youtube.com/playlist?list=PLZX6vsz-q5nl6qwgwTJ4M-hYUhAleTlAo) or stay tuned for the creatine bites update. I’d love to hear from you! What questions do you have? Have you tried any of these products yourself, and what was your experience? Share your thoughts below. Thanks for reading (and listening!), and see you next time. -Jenn Fast P.S. Tools I Love & Use:* * Descript (https://descript.cello.so/g2QH5pFVYG6) (podcast/video editing): I am a certified video editing expert on the platform, so my followers get 50% off for 2 months * Oura Ring (https://ouraring.com/store/rings/oura-ring-4/silver?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2026RAF&utm_variant=2026_raf_jan): My favorite health tracker, and you get a discount when you use my link. *These are affiliate links. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

3. 

   27 Jan 2026

   Meal Planning Systems That Work: Protein, Family Food Wins, and Emergency Dinners (January 2026 Digest)

   Hey friends, If you’re new here—welcome to the Hungry AF Newsletter & Podcast, where we talk about the real-life science, systems, and stories behind making healthy-ish eating actually stick. January has been a whirlwind of launches, learning, my 52nd birthday, and, let’s be honest, a few “what’s for dinner?” moments. Let’s get into what’s working, what’s real, and what’s next. Be sure to check out the podcast version of this newsletter (attached), which includes additional personal stories. Food Science Made Simple Let’s start with some straight talk about protein. If you’re like I was, you’ve probably wondered why some nutrition “rules” work for your partner and not for you. Here are three truths about protein, satiety, and consistency I wish I’d known at 42: * Women’s bodies are different. I never understood why intermittent fasting worked for my husband, but why I couldn’t power through fasted workouts. My dietitian set me straight: at least 20 grams of protein within an hour of waking. Total gamechanger (thank goodness for protein coffee!). * Protein first. My mantra: “Protein first, plan the rest of the meal around it. At least 20 grams.” If you get this right, everything else is easier. * Want the science? I distilled everything I know into this post: What Is Protein? Benefits, How Much You Need, and a Simple Protein Target Calculator (https://jfriedmanfast.com/2026/01/07/what-is-protein-benefits-how-much-you-need-and-a-simple-protein-target-calculator/). If you’re feeling stuck or overwhelmed, start with protein. It’s the anchor, not the afterthought. Real Food / Family Table Switching gears to the dinner table: feeding a teenager who side-eyes anything green is… an adventure. Ava, my resident carb-and-fat connoisseur, has a sixth sense for detecting “healthy” labels and will eat around any spinach I sneak into my lighter version of chicken Alfredo. So what’s my strategy? I just stopped labeling anything as “healthy.” Instead, I focus on flavor and quietly slip in shredded carrot or zucchini to pasta sauces and chili. The family focuses on taste, and I get the satisfaction of knowing I’ve worked a little veggie magic. No lectures, no drama—just food everyone actually eats. Effortless Systems Let’s be real: consistency isn’t about willpower. It’s about having a plan for when things go sideways—like when 5pm hits and you’re already over it. Here are my top emergency defaults that keep us out of the drive-thru: * Rotisserie chicken + salad kit * Jarred pasta sauce + lean ground beef + high protein pasta * Breakfast for dinner (burritos or omelettes) Progress over perfection, always. These are my safety net when the day gets away from me—and yes, they count as “real cooking” in my book. Speaking of books, check out all my recipe e-books (https://itsjennfast-collective-shop.jfriedmanfast.com/products-list/collections/the-hungry-af-recipe-playbooks) and never be without a plan again. Community Win Now, I want to hear from you. We’re all about progress over perfection here, so let’s celebrate the small (and big) wins together. What are you claiming in your next decade? Hit reply (or comment below) and share what you’re committing to for yourself—big or small. I answer this question for myself in the podcast. Let’s inspire each other, one meal (or mindset shift) at a time. What You Missed This Cycle In case you blinked and January flew by (like it did for me), here’s what went down in the Hungry AF universe: * Launched: Hungry AF Recipe Playbooks—January 2026 (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-purchase-page-7797) and High Protein (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-purchase-page) editions * Deep Dive: What Is Protein? Benefits, How Much You Need, and a Simple Protein Target Calculator (https://jfriedmanfast.com/2026/01/07/what-is-protein-benefits-how-much-you-need-and-a-simple-protein-target-calculator/) * Systems Post: Weekly Meal Planning for Busy People: The ‘Weeks, Not Meals’ System (https://jfriedmanfast.com/2026/01/10/weekly-meal-planning-for-busy-people-the-weeks-not-meals-system-cuts-decision-fatigue/) * Infographic: Weekly meal planning checklist * Playbooks walkthrough: catch it on YouTube (https://youtu.be/Sru57oAUeQA?si=7H5WUs2qnX_65g_g) * Recipe Reels/Shorts across all the socials: Baked Salmon & Peppers, Easy Cucumber Chicken Salad, High Protein Beef Bowl, Japanese Soboro Don, Spinach Feta Muffins, etc. What’s Next + Special Offers If you’re ready to simplify meal planning and actually enjoy dinner again, check out these: * The Hungry AF High Protein Playbook (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-purchase-page): Add it to any monthly playbook purchase at a discount (and vice versa). * The Hungry AF Members’ Table (https://hungryaf-members-table.jfriedmanfast.com/join-now-706821): Still just $5/month for founding members—lock in your rate and get access to every playbook (past, present, and future). * February Sneak Peek: Coming the first week of February—recipes include Superfood Oatmeal Protein Cookies, Broccoli Mac n Cheese, and Protein-boosted Mashed Potatoes. Use code FEB26 during launch week for a special deal! Thanks for being part of this community—where systems > willpower, progress always beats perfection, and comfort food can absolutely love you back. If you enjoyed this, forward it to a friend or drop a note in the comments. I read every reply. Until next time, Jenn P.S. Tools I Actually Use & Love: * Descript (https://descript.cello.so/g2QH5pFVYG6) (podcast/video editing): 50% off for 2 months—my go-to for making content creation less overwhelming. * Stewards Bundle (https://www.skool.com/stewards/about?ref=28b97e4f7a444ea5bcaad08381e8fa85): If you’re looking for purpose-driven growth in 2026, this is the private community I’m part of—plus, you’ll unlock a curated bundle of high-value tools from trusted experts (including me). It’s live this week only! * Primal Queen (https://www.primalqueen.com/JENNIFERFA85815) (women’s supplements): For those who ask what I use to support my own health journey. These are affiliate links. I only recommend what I genuinely use and trust—no weirdness, no pressure. Video/audio timestamps: * 00:00 Introduction and Welcome * 00:45 The Birth of Hungry AF * 01:16 Understanding Protein Needs * 03:03 Family-Friendly Healthy Eating Hacks * 04:02 Emergency Meals for Busy Days * 05:19 Embracing a New Decade * 06:02 Launching the Hungry AF Recipe Playbooks * 08:13 Conclusion and Community Engagement This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

4. 

   24 Dec 2025

   How I'm Keeping December Chill: High-Protein Dinners + January Sneak Peek

   A December That Finally Feels Right For the first time in my adult life, December feels cozy and peaceful instead of chaotic and overwhelming. This is my first holiday season after leaving my corporate job, and I finally have the time to make the holidays what my family deserves—and to take care of myself. We’re keeping it simple, not overcomplicating things, and I’m feeling something I haven’t felt in years: contentment and gratitude. Last week, I shared some of my favorite tiny traditions and high-protein tweaks that still feel festive. The big idea? Keep the tradition, tweak the ingredients (not the meaning). You can make the traditional, nostalgic foods your family loves while substituting some ingredients for healthier versions—without impacting taste or texture. If you missed it, you can read the full post here: Holiday Kitchen Joy: Tiny Traditions and High-Protein Party Tips That Still Feel Festive (https://jfriedmanfast.com/2025/12/17/holiday-kitchen-joy-tiny-traditions-high-protein-party-tips-that-still-feel-festive/) Stress-Free December Dinners But here’s what’s really kept December feeling manageable: simple, strategic systems that make food easier instead of harder. Here’s what’s been working for me: Batch-Cook / Leftover Magic * We’ve been making big batches of soups and chili in the crockpot early in the week so we can enjoy the leftovers for lunch and snacks all week long. * The main protein left over from big holiday meals always gets creatively repurposed: mini turkey sliders after Thanksgiving, grilled ham and cheese sandwiches after Christmas, and prime rib sandwiches after New Year’s. Simple Rules of Thumb * Keep it healthy during the week so you can indulge a little more at the big holiday meals. * Focus on lean protein as always. * Takeout is fine for busy days—just choose wisely so you don’t have any regrets. Mindset Reframe Here’s the truth: Holidays are not the time for diets. Enjoy your food, especially the recipes that are traditional or nostalgic for you. Guilt-free. You don’t have to wait for January to reset, and you don’t have to sabotage all your progress for the year by going feral in December. Keep the big picture in mind, but still enjoy yourself—strategically. Want more systems like this? I walk through my go-to holiday survival strategies here: High-Protein Holiday Survival Systems (https://jfriedmanfast.com/2025/11/24/high-protein-holiday-survival-systems-simple-meal-planning-for-parties-travel-and-busy-weeks/) The Whole Mini-Series: A Quick Recap Over the last few weeks, we’ve covered a lot of ground together in the Hungry AF community: ✓ How to hack blood sugar, energy, and cravings with protein (without skipping pie). Read: Holiday Edition Food Science (https://jfriedmanfast.com/2025/11/21/how-to-manage-blood-sugar-energy-and-cravings-at-holiday-meals-with-protein-without-skipping-pie/) ✓ High-protein holiday comfort food swaps that actually taste good. Read: Festive Treats Made Healthy (https://jfriedmanfast.com/2025/12/02/festive-treats-made-healthy-superfood-recipes-for-a-guilt-free-holiday/) ✓ My origin story: how I rewrote my holiday food story with science and mindset. Read: How I Rewrote My Holiday Food Story (https://jfriedmanfast.com/2025/12/11/how-i-rewrote-my-holiday-food-story-science-backed-healthy-mindset/) ✓ Tiny traditions and finding joy in the kitchen again. Read: Holiday Kitchen Joy (https://jfriedmanfast.com/2025/12/17/holiday-kitchen-joy-tiny-traditions-high-protein-party-tips-that-still-feel-festive/) If you want to binge the whole series (or share it with someone who needs it), now’s the time. What’s Coming in January Here’s what I’m not doing in January: a detox, a crash diet, or a “back on the wagon” guilt spiral. Instead, I’m walking us through a gentle, intentional, science-backed reset that feels like real life: comfort food, macros that make sense, and systems that don’t fall apart the second life gets busy. To support that, I’m thrilled to announce that the Hungry AF High Protein Playbook is ready to launch on January 1st. This is the done-for-you roadmap you’ve been asking for: ✓ 52 high-protein recipes spanning every meal of the day—no more guessing or repeating the same three meals ✓ Dietitian- and nutritionist-guided macro balance to support high-protein eating in real life ✓ Designed to help you stay full longer, stabilize energy, and reduce “what do I eat now?” decision fatigue ✓ Clear, easy-to-follow instructions so you can cook even on low-spoon, busy days ✓ Printable and digital-friendly format so you can use it on your phone, tablet, or at the kitchen counter And here’s the best part: If you’re on the waitlist or part of the Hungry AF Members’ Table, you’ll get first access and discount pricing before anyone else. 👉 Join the High Protein Playbook waitlist now (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-waitlist-join) to lock in your spot and launch pricing. One Last Thing If you have a favorite tiny tradition or go-to December dinner, I’d love to hear it. Hit reply and share—your story might inspire someone else (and I read every single one). With gratitude for this cozy, peaceful December, Jenn Fast Founder, Hungry AF P.S. The Playbook launches January 1st, but waitlist spots are filling up. If you want first dibs and the best pricing, join the waitlist here (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-waitlist-join). Time stamps: 00:00 Introduction and Holiday Check-In00:32 Finding Peace in December02:25 The "Old" December Pattern03:03 Creating New December Defaults05:28 Real Life December Intermission07:55 Simple, Strategic Systems for December11:23 High-Protein Holiday Survival Systems12:25 Looking Ahead to January14:25 Conclusion and Listener Engagement This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

5. 

   11 Dec 2025

   The Holiday Emotional Eating Mindset Shift That Changed Everything

   Hungry AF Newsletter & Podcast Episode 10 Let’s be real: the holidays are a lot. There’s nostalgia, joy, and all the food traditions that make this season feel special. But for so many of us? There’s also stress, guilt, and that old voice whispering, ‘Just start over in January.’ If you’ve ever felt like the holidays blow up all your healthy intentions, you’re not alone. For years, I was caught in the same all-or-nothing cycle—baking for my family, eating to soothe stress, and quietly dreading the aftermath. Even my science-loving, data-driven, nerdy-and-neuro-spicy brain couldn’t save me from those patterns… until I finally decided to rewrite my holiday story. Why I’m Sharing This Now Because this season is when our old scripts get loudest. And if you’re tired of feeling out of control or like you’re always starting over, I want you to know: change is possible. It’s not about perfection, but about finding new ways to honor tradition, care for yourself, and—yes—still enjoy comfort food without the food guilt. This year, high-protein comfort food has been my survival tool. It’s helped quiet the “food noise,” keep my energy steady, and let me show up for the moments that matter. But the real shift? It’s been in my mindset—learning that I’m worth prioritizing, even (especially!) during the holidays. If this resonates with you, I want to make sure you have the tools and support to rewrite your own story. Ready for a Different Kind of Holiday Story? One where you feel empowered, not overwhelmed? Here’s what I’ve created for you: → Read the Full Story: How I Rewrote My Holiday Food Story: Science-Backed Healthy Mindset (https://jfriedmanfast.com/?p=9674) - Discover the mindset shifts, science-backed strategies, and real-life wins that helped me rewrite my holiday traditions (without sacrificing joy or connection). → Download my FREE Festive Holiday Treats Made Healthy Recipe Guide (https://hungryaf-playbooks.jfriedmanfast.com/festive-holiday-treats-551532) - 6 holiday treat recipes featuring superfood ingredients, available outside the Hungry AF Members’ Table community (https://hungryaf-members-table.jfriedmanfast.com/join-now-706821) only through December 31st. → Join the Hungry AF High Protein Playbook Waitlist (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-waitlist-join) - Co-created with dietitians and nutritionists, this playbook gives you 52 macro-balanced, high-protein recipes for breakfast, lunch, dinner, and snacks—so you can follow your plan without constantly stressing about what to eat next. You deserve a season that feels as good as it tastes. And if you need a little science-backed support (or just someone cheering you on), I’m here for you. With you on the journey, Jenn Fast P.S. I’d love to hear your story. Hit reply and share: What’s one thing you wish you’d known about navigating the holidays with your health goals in mind? Or, if you’re celebrating a win, I want to cheer you on. We’re in this together. Time Stamps: 00:00 Introduction and Personal Story00:30 The Holiday Struggle01:01 Breaking the Cycle01:50 A New Approach to the Holidays02:40 The Turning Point03:35 Healthy Holiday Strategies05:15 Final Thoughts and Resources07:44 Conclusion and Call to Action This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

6. 

   26 Nov 2025

   Healthy Holiday Meals Without the Energy Crash: High-Protein Systems for a Healthy AF Holiday

   Hungry AF Newsletter Edition & Podcast Episode 9 If holiday meals usually leave you foggy, snacky, and ready for a nap instead of a game night… you’re not broken. You’re just running a very human body on a very high-carb, low-protein holiday menu. This week, we’re kicking off Healthy AF Holidays—a short series to help you enjoy the exact same favorite foods with less crash, fewer cravings, and way more energy left for the part that actually matters: the people. Over the next couple of weeks, I’m sharing my best high-protein holiday survival tools: * simple food science (no biochem degree required) * plug-and-play systems for parties, travel, and busy weeks * and holiday recipes that taste like comfort food, not “diet food” Today is your Curated Digest #1: a quick tour of the posts, systems, and recipes that will carry you through Thanksgiving and into the rest of the season. Food Science: Holiday Meals Without the Energy Crash If you missed it, start here: Holiday Meals Without the Energy CrashWhy big holiday meals make you feel foggy and snacky—and how to fix it without skipping dessert. I break down: * what’s actually happening with blood sugar, insulin, and cravings at those big, carb-heavy meals * why “I’ll just be good all day and save my calories for dinner” backfires * how protein and timing change the way your body handles the exact same plate of food Read it here: * Full article: Holiday meals without the energy crash – Hungry AF Substack (https://open.substack.com/pub/hungryaf/p/holiday-meals-without-the-energy?r=3lmudi&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false) * Social version: Holiday meals without the energy crash – Hungry AF on LinkedIn (https://www.linkedin.com/pulse/holiday-meals-without-energy-crash-yes-you-still-get-pie-jennifer-fv7uc/?trackingId=RxdDJjxLRM%2BawzPKxk54jg%3D%3D) * Video short: If holiday meals leave you foggy + snacky… (https://youtube.com/shorts/KRVNMJwp8YM?si=4oxgIvyBvfVMNqxf) on YouTube Save that one to revisit before your next big holiday meal. Systems: High-Protein Holiday Survival (Parties, Travel, Busy Weeks) Food science is great. But when you’re staring at a calendar full of potlucks, flights, and “we’ll just order in,” you need systems, not vibes. That’s what this guide is for: * How to manage blood sugar, energy, and cravings at holiday meals with protein (without skipping pie)I walk you through: * how to front-load protein earlier in the day * what to prioritize on your plate (and in what order) * how to handle dessert so you’re satisfied, not spiraling Read it here:How to manage blood sugar, energy, and cravings at holiday meals with protein (without skipping pie) (https://jfriedmanfast.com/2025/11/21/how-to-manage-blood-sugar-energy-and-cravings-at-holiday-meals-with-protein-without-skipping-pie/) * High-Protein Holiday Survival Systems: Simple Meal Planning for Parties, Travel, and Busy WeeksThis one zooms out to the whole season: * a 3-part system for building high-protein meals when you’re not in your normal routine * how to think about “anchor proteins” you can repurpose into multiple meals * what to keep on hand so last-minute plans don’t turn into “welp, I guess I’m just eating cookies for dinner” Read it here:High-protein holiday survival systems – simple meal planning for parties, travel, and busy weeks (https://jfriedmanfast.com/2025/11/24/high-protein-holiday-survival-systems-simple-meal-planning-for-parties-travel-and-busy-weeks/) If you only do one thing this week, make it this:Pick one anchor protein and one survival system from that post and run it for the next 7 days. You’ll feel the difference. Recipes: Holiday Sides That Actually Pull Their Weight (in Flavor, not Calories) Let’s talk about the fun part: what’s on the table. This week, I’m featuring two of my own Thanksgiving-friendly sides that fit the high-fiber and high-flavor, Healthy AF brief without tasting “healthy”: Healthier Green Bean Casserole (https://jfriedmanfast.com/2025/11/26/2-holiday-vegetable-sides-that-actually-pull-their-weight-in-flavor-not-calories/) Classic cozy flavor, zero canned cream of anything soup.Built to pair with your protein so your plate is more balanced without feeling like a “diet plate” Garlic Parmesan Roasted Carrots (https://jfriedmanfast.com/2025/11/26/2-holiday-vegetable-sides-that-actually-pull-their-weight-in-flavor-not-calories/) Only 5 ingredients to caramelized edges, garlicky, salty, cheesy, a vegetable side that people actually reach for that’s pretty enough to serve to company. Full recipes for both are available here. (https://jfriedmanfast.com/2025/11/26/2-holiday-vegetable-sides-that-actually-pull-their-weight-in-flavor-not-calories/) Drop these next to your turkey/ham/prime rib and you’ve got a plate that’s: * familiar enough that nobody complains * balanced enough that you’re not raiding the dessert table an hour later “just to see what’s left” Bonus Resource: A Bigger Thanksgiving Recipe Library If you’re still building out your menu or you want more variety, I love this Thanksgiving recipe collection from The Real Food Dietitians: The Real Food Dietitians – Thanksgiving Recipes (https://therealfooddietitians.com/category/thanksgiving-recipes/) Use it as: * a menu inspiration board * a way to mix and match your favorite Hungry AF recipes with additional sides, salads, and desserts * proof that “real food” and “holiday food” can absolutely be the same thing Pair a few of their recipes with: * your anchor protein * my healthier green bean casserole and garlic parmesan roasted carrots * and the protein + timing strategies from the posts above …and you’ve got a holiday spread that feels like you, not like a detox retreat. Coming Next Week: My Personal Holiday Food Story Next week, I’m sharing more of my own story—how I went from dreading holiday food (and the way I felt afterward)to building a high-protein comfort food system that actually works in real life. We’ll talk about: * what changed when I stopped trying to “be good” and started building systems * how my nerdy Mensa/biotech brain helped me translate food science into actual weeknight meals * and what it looks like to enjoy the same nostalgic foods and still feel like myself in January If you’ve ever thought, “I just don’t trust myself around holiday food,” this one’s for you. Join the Hungry AF High-Protein Playbook Waitlist If you’re reading this thinking, “Okay, I want this, but I need it all in one place,” I’m building something for you. I’m putting together the Hungry AF High-Protein Playbook—a simple system you can use for the holidays and real life after: * plug-and-play meal plan templates * menus and grocery lists * snack ideas for travel days and long work weeks * my favorite high-protein comfort food recipes (with macros) If you want first dibs—and early-bird pricing when it launches—join the waitlist here: 👉 (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-waitlist-join)Join the Hungry AF High-Protein Playbook Waitlist (https://hungryaf-playbooks.jfriedmanfast.com/high-protein-waitlist-join) The Takeaway You don’t have to white-knuckle your way through the holidays or skip your favorite foods to feel good in your body. You just need: * a little food science * a few simple systems * and recipes that hit comfort-food nostalgia and your macro goals I’ll keep sending the tools. You bring your real life, your real schedule, and your real appetite. Talk soon,Jenn Fast P.S. If you try the healthier green bean casserole or garlic parmesan roasted carrots, hit reply and tell me how it went—or tag me on social so I can cheer you on. Follow along on socials for daily tips and updates: * 📷Instagram (https://www.instagram.com/hungryafbyjfast/) * 🔵Facebook (https://www.facebook.com/HungryAFbyJennFast) * 🎶TikTok (https://www.tiktok.com/@hungryafbyjennfast?is_from_webapp=1&sender_device=pc) * 🔖Substack (https://hungryaf.substack.com/) Time Stamps: 00:00 Introduction to Healthy AF Holidays00:58 Understanding the Holiday Energy Crash01:54 Guides for Managing Holiday Meals03:29 High-Protein Holiday Recipes05:37 Upcoming Episodes and Playbook Announcement This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

7. 

   20 Nov 2025

   Healthy Comfort Food, 5 Ways: Your Healthy Ingredient Swap Playbook

   Hungry AF Newsletter & Podcast | Edition 8 Hey friend, If you’ve ever thought, “I just want my comfort food to love me back,” this week’s content was basically built for you. We’ve been hanging out with one deceptively simple tool: a science-backed ingredient substitution table that shows you how to tweak your favorite recipes for allergies, macros, and real-life chaos—without sacrificing flavor or nostalgia. And because I’m me, we didn’t just stop at the table. We ran it through every Hungry AF content pillar so you can see how it works in real kitchens, not just on Pinterest. Oh, and yes: there’s a free download you can print, screenshot, or tape to your fridge. 1. Food Science Made Simple Science-Backed Ingredient Swaps: A Beginner’s Reference Table (Free Download) Read the full post → (https://jfriedmanfast.com/2025/11/10/science-backed-ingredient-swaps-a-beginners-reference-table-free-download/) We started with the nerdy foundation (my happy place): * What ingredient swaps actually do at the molecular level (fat, protein, starch, water). * Why some swaps work beautifully (Greek yogurt, I see you) and others… curdle into sadness. * A downloadable Ingredient Swaps table organized by needs like dairy-free, gluten-free, lower fat, higher protein, and lower carb. How this supports Food Science Made Simple: You get the why behind the swap, not just “use this instead of that.” When you understand the science, you’re not guessing—you’re troubleshooting like a tiny kitchen scientist with really good snacks. 2. Effortless Systems & Smart Meal Planning A Science-Backed Guide to Stress-Free Meal Prep, Ingredient Swaps, and Real-Life Wins Read the full post → (https://jfriedmanfast.com/2025/11/12/a-science-backed-guide-to-stress-free-meal-prep-ingredient-swaps-and-real-life-wins/) Next, we took the table out of theory and into your calendar. This post walks you through: * How to use the swaps table as a meal planning shortcut, not another chore. * Ways to build “modular” meals (like taco bars, bowls, and sheet pan dinners) that are easy to tweak for different needs. * Real-life examples of how to plan once, then adjust on the fly when someone’s schedule, appetite, or macros change. How this supports Effortless Systems & Smart Meal Planning: Instead of planning five separate meals for five different humans, you plan one base and use swaps to customize. Less decision fatigue, more “oh wow, that was actually doable.” 3. Healthier Comfort Food Healthy Comfort Food Makeovers: Ingredient Swaps for Allergy & Macro-Friendly Meals Read the full post → (https://jfriedmanfast.com/2025/11/14/healthy-comfort-food-makeovers-ingredient-swaps-for-allergy-macro-friendly-meals/) Then we got into the good stuff: comfort food makeovers. Inside this one: * How to adapt classics like casseroles, soups, and bakes for allergies and macro goals. * Simple swaps to reduce saturated fat, bump up protein, or lower carbs without turning dinner into diet food. * Examples of “before and after” recipes that still taste like the original—just friendlier to your body. How this supports Healthier Comfort Food: You’re not giving up the foods that feel like home. You’re learning how to make them fit your current body, season, and health goals. 4. Real-Life Food Stories & Mindset From Guilt to Joy: How Ingredient Swaps Helped Me Reclaim Healthy Comfort Food Read the full post → (https://jfriedmanfast.com/2025/11/16/from-guilt-to-joy-how-ingredient-swaps-helped-me-reclaim-healthy-comfort-food/) This one got personal. I shared: * How I went from all-or-nothing thinking (“perfect” or “why bother”) to “healthy enough” comfort food. * What it’s like navigating macros, medication (hi, Zepbound), and a neuro-spicy biotech brain that loves data and mashed potatoes. * How ingredient swaps became a way to reduce guilt and bring back joy, instead of feeling like punishment. How this supports Real-Life Food Stories & Mindset: Food isn’t just macros and meal prep—it’s stories, memories, and identity. This post is about giving yourself permission to evolve your recipes and your mindset at the same time. 5. Kitchen Joy, Creativity & Connection Healthy Ingredient Swaps for Comfort Food: How to Feed Different Needs at the Same Family Table Read the full post → (https://jfriedmanfast.com/2025/11/18/healthy-ingredient-swaps-for-comfort-food-how-to-feed-different-needs-at-the-same-family-table/) Finally, we zoomed out to look at what happens when you use the swaps table as a playground, not a rule book. Inside: * How to turn ingredient swaps into a game (“Swap of the Week,” tradition remixes, virtual potlucks). * Ways to feed different dietary needs—gluten-free, vegetarian, macro-focused, picky kid who only eats beige—without cooking separate “real” and “diet” meals. * Why the real win isn’t the swap itself, but the connection that happens when everyone can still eat together. How this supports Kitchen Joy, Creativity & Connection: The table becomes less “nutrition homework” and more “how can we make this work for everyone at this table?” That’s where joy lives. Community Win of the Week This week’s gold star goes to a Hungry AF reader who used the Ingredient Swaps table to rescue a family favorite: “I swapped half the mayo for Greek yogurt in our beloved pasta salad and added some extra veggies. My husband didn’t notice, my kid asked for seconds, and I didn’t feel like I’d just eaten a brick. 10/10 will do again.” That’s the whole point: tiny tweaks, big wins, zero drama. These are the kinds of real-life wins we’re collecting and sharing inside The Members’ Table (https://hungryaf-members-table.jfriedmanfast.com/join-now-706821)—because it’s so much easier to keep going when you see what’s working for other people, too. If you’ve tried a swap from the table (or invented your own), hit reply and tell me what you did and how it went—successes and hilarious fails are both welcome. Grab the Free Ingredient Swaps Download If you haven’t downloaded it yet, here’s your reminder: Food Science-Based Ingredient Substitutions Table (Free Download) A one-page reference you can use for: * Dairy-free, gluten-free, lower-fat, higher-protein, and lower-carb swaps * Quick “what can I use instead?” moments mid-recipe * Planning flexible meals that work for more than one set of needs Download the Ingredient Swaps Table → (https://ingredientsubs.jfriedmanfast.com/download-page) (You can print it, save it to your phone, or keep it open on your tablet while you cook.) Coming Up Next on Hungry AF We’re heading into a Healthy AF Holidays mini-series, which means we’re talking about: * How to enjoy holiday comfort food without wrecking your energy or blood sugar * Smart swaps that keep you full and satisfied (hi, protein) * Realistic strategies for navigating parties, potlucks, and “just one more cookie” season This is also where I’m finally pulling back the curtain on my own story. You’ll see a special origin story content that shares: * Why my neuro-spicy biotech brain cares so much about protein, blood sugar, and satiety * How my own doctor-supervised journey (including Zepbound, macro tracking, and 60+ pounds to lose) shaped Hungry AF * Why high-protein comfort food during the holidays isn’t a “trend” for me—it’s survival, sanity, and science That origin story will also quietly set the stage for what’s coming in the new year: a High Protein Meal Plan designed for real-life humans who want cozy food, stable energy, and fewer crashes. (The wait list will be opening soon!) If there’s a specific holiday dish you want help “Hungry AF-ifying” with smart swaps, reply to this email or leave a comment and tell me what it is—I might feature it in the series. Hungry AF Resources if You Want to Go Deeper If this week’s ingredient swaps theme has your wheels turning, here are a few ways to keep going: 60 High-Protein Snacks Ebook (Free) For those “I need something now” moments between meals—especially during the holidays when the cookie tray is staring at you. Inside, you’ll get: * 60+ macro-friendly, flavor-packed snack ideas * Options for every diet (including lactose-intolerant and gluten-free) * Tips for prepping, storing, and making snacks that work for your schedule * Science-backed info on why protein matters (without the bro culture) If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/). The Members’ Table Community Want more support, ideas, and real-life kitchen wins from people doing this alongside you? The Members’ Table is where I share deeper dives, behind-the-scenes experiments, and community-only resources. Learn more about the Members’ Table (https://hungryaf-members-table.jfriedmanfast.com/join-now-706821) Before You Go… This week’s content all supports one big idea: You don’t have to choose between health and comfort food or between your needs and your family’s needs. You can keep the foods you love, use a little food science to tweak them, and build systems that make it all feel easier instead of heavier. If this newsletter and episode was helpful, forward it to a friend who’s tired of cooking separate meals for everyone—or share one of the posts that resonated most with you. Talk soon, Jenn Time Stamps: 00:00 Introduction to Healthy Comfort Food01:05 Food Science Made Simple02:10 Effortless Systems & Smart Meal Planning02:54 Healthier Comfort Food Makeovers03:42 Real-Life Food Stories & Mindset04:32 Kitchen Joy, Creativity & Connection05:22 Community Wins and Next Steps06:40 Upcoming Healthy AF Holidays Mini-Series08:06 Resources and Final Thoughts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

8. 

   25 Sept 2025

   Slow Cooker Collagen Science + High‑Protein Carne Asada

   Hungry AF Newsletter & Podcast | Edition 7 Last week, we broke down the science of pressure cooking. This week, we’re diving into slow cooking (aka crockpot cooking): why it works, how it can help you eat healthier with less effort, and how to use it to your advantage when you’re cooking for a family. We’ll touch on its backstory, then put the science to work with a high‑protein, slow‑cooked carne asada that fits your macros and wins over picky eaters. I’ll also show you the crockpots I actually use (yes, plural) and share my recommendations. And of course, we’ll close with your reader questions about slow cooking. Ready to nerd out? Let’s start with what’s happening inside that slow cooker—collagen, gelatin, and why “low and slow” makes meat tender AF. Food Science Hungry for answers? Here’s your quick, nerdy dive into the food facts. The Science Behind Your Crockpot’s Collagen Magic What’s really happening in there? When you load a collagen-rich cut—think chuck roast, short ribs, or brisket—into your slow cooker, you’re basically running a gentle biochemistry lab. Collagen, the tough connective tissue that makes these cuts chewy, undergoes a molecular transformation during slow cooking. * Collagen 101: It’s a triple-helix protein (picture a tightly wound rope). * The sweet zone: At low, steady heat—typically around 190–210°F inside a slow cooker—those helices unwind and hydrolyze into gelatin. * The payoff: Gelatin is what gives you that juicy, silky, shreddable texture without adding extra fat. Time, temperature, and tenderness It’s not magic; it’s method. Collagen converts over time at controlled temperatures. A simplified timeline looks like: * Hours 1–3: Initial protein denaturation begins (structure loosens). * Hours 4–6: Significant collagen-to-gelatin conversion. * Hours 6–8+: Deeper extraction and fiber breakdown; returns diminish if you go far past doneness. Key takeaway: Go by tenderness, not the clock. You’re done when a fork slides in easily and the beef shreds with light pressure. On High, that can be 3–4 hours; on Low, 6–8 hours. Lifting the lid slows things down, so resist the peek. Why low-and-slow tastes better * Moist heat + steady temp lets collagen convert without squeezing out moisture (a risk with high, dry heat). * Gelatin enriches the cooking liquid, so spooning some back over sliced/shredded meat makes every bite taste richer—without changing macros much. Science in place. Next up: what this means for protein, satiety, and building macro-friendly meals for real life. Healthy AF: Real Food, Real Life Juggling work, family, and your own well-being? Here’s your no-nonsense guide to eating healthy and practicing self-care—one real-life solution at a time. Your High-Protein Goldmine * Collagen conversion: During slow cooking, collagen becomes gelatin. Gelatin contributes to that silky, juicy texture and can support satiety. It’s rich in glycine, proline, and hydroxyproline—amino acids that complement the profile of muscle meat. * Protein perspective: A 6‑oz serving of slow‑cooked chuck roast typically delivers ~35–40 g of protein. The “bonus” isn’t more total protein than lean cuts—it’s the combo of complete muscle protein + gelatin for texture and satisfaction. Maximizing Collagen Conversion * Choose collagen‑rich cuts: chuck roast, short ribs, brisket, pork shoulder; poultry thighs/drumsticks (skin/bone on) also benefit. * Time and temp: Aim for gentle, steady heat. Low (about 6–8 hours) or High (about 3–4 hours) can both work; go by tenderness. You’re done when a fork slides in easily and the meat shreds with light pressure. * Liquid, not a bath: Add enough liquid to create steam and contact—no need to submerge completely. Broth, water + aromatics, or wine all work. Spoon some cooking liquid back over sliced/shredded meat to keep it juicy without changing macros much. Supporting Your Health Goals * Satiety: Pair high‑protein portions with fiber (slaw, beans, peppers, high‑fiber tortillas) to stay fuller, longer. * Sodium: Use coconut aminos or low‑sodium broth; finish with acid (lime) and herbs (cilantro) instead of more salt. * Macro flexibility: Build tacos, bowls, or salads based on your targets—this base plays nice with all three. Now let’s put this science to work at your table—how to make slow cooking a weeknight sanity saver and a holiday secret weapon. The Family Table Where every dish comes with a side of stories, a sprinkle of tradition, and a dash of inspiration from kitchens around the world. Here’s how to use slow cooking to your advantage when you’re feeding a family or prepping for the big holiday meals. Meal Prep Magic * Cook once, eat many: That Sunday pot roast isn’t just dinner—it’s a week’s worth of high‑protein meals. * Remix ideas: Shred for tacos and quesadillas, slice for grain bowls and salads, or fold into breakfast hashes. * Liquid gold: The cooking liquid (now gelatin‑rich) makes a deeply flavorful base for quick soups or a drizzle to keep leftovers juicy. Budget‑Friendly Nutrition * Smarter cuts: Collagen‑rich, budget‑friendly cuts become tender, luxurious, and satisfying with time + gentle heat. * Value multiplier: You’re transforming affordable proteins into “premium” results through pure kitchen science—great taste, great texture, great leftovers. Holiday helper playbook * Make‑ahead strategy: Slow‑cook proteins 1–2 days ahead; chill in their cooking liquid for maximum juiciness. * Day‑of calm: Reheat gently with a splash of that liquid; finish with fresh herbs and acid (lime/lemon) to wake up flavors. * Buffet confidence: Slow cooker on “Warm” doubles as a serving station—perfect for taco bars, baked‑potato bars, or slider spreads. Time to taste the science. Here’s a recipe putting all of this into practice—set it, forget it, and watch it disappear at the table. What’s Cooking: Lazy AF Carne Asada (Crockpot, High Protein, Flavor Not Negotiable) Hungry for inspiration? Dive into the recipe of the week—real food, real flavor, real-life approved. Set it, forget it, devour it: orange + lime + garlic + chili, slow-cooked into juicy carne asada. Kid-approved beef tacos, 25g protein/serving, and exactly zero weeknight chaos. In developing this recipe, I started in the oven and wound up with overcooked, flavor‑light beef—fine for a weekend experiment, not a weeknight win. The “expert” versions were even worse: marinate, sear, rest, glaze, finish… I needed dinner, not a thesis. The shift was simple: keep the ingredient list short but strategic (citrus for brightness/tenderizing, soy or coconut aminos for umami, garlic and warm spices for depth) and hand the collagen conversion to the slow cooker. Low‑and‑slow heat breaks collagen into gelatin, so the beef turns tender AF with virtually no effort. That’s when it became a true weeknight staple. Ready to cook? Grab the full recipe, video tutorial, step‑by‑step, and a FREE printable recipe card on my site. (https://jfriedmanfast.com/2025/09/24/lazy-af-carne-asada/) Why This Recipe Wins If weeknights are a negotiation between time, macros, and tiny taste buds, this recipe is the peace treaty. Toss flank or skirt steak in orange, lime, soy/coconut aminos, garlic, and spices, then let the slow cooker do the adulting. The result: tender AF, ~25g‑protein carne asada that wins over picky kids and partners alike, tastes like taco‑truck magic, and carries you through tacos, bowls, and quesadillas—with leftovers that somehow taste even better on day two. Macros (per serving; 8 servings) ~212 kcal • 25g protein • 3g carbs • 11g fat • sat fat ~4g • sodium ~696mg Note: Estimates vary by brand and trimming. Want the exact tools I use to make this as easy as it sounds? Let’s talk slow cookers, smart add‑ons, and a few time‑saving favorites that earn their spot on my counter. Eat, Shop, Repeat: Hungry AF Reviews From new restaurants to kitchen gadgets, here’s my unfiltered take on what’s worth your time, money, and taste buds. FTC note Some links may be affiliate links, which means I may earn a small commission if you purchase—at no extra cost to you. I only recommend what I actually use and love. The 3 Slow Cookers I Use * Crock-Pot 7 Quart Oval Manual Slow Cooker, (https://amzn.to/4pJbeZW) - Stainless Steel (SCV700-S-BR), Versatile Cookware for Large Families or Entertaining. My largest and most‑used. Great for families of 4+, large‑batch recipes, potlucks, and parties. Reliable, no‑frills, and roomy enough for big cuts. * Crockpot Manual 3-Quart Slow Cooker Silver (https://amzn.to/46jKl79) - My small but mighty weeknight helper. Perfect for 2–4 people, side dishes, or smaller protein batches without leftovers taking over the fridge. * 0.65-qt mini Round Slow Cooker, (https://amzn.to/4nh9BRj) Fondue Melting Pot Warmer with Dishwasher-safe Stoneware Crock, Glass Lid, Stainless Steel and black - Sounds niche, but I love it for melting chocolate (fruit/cookie/cake dipping), queso for game days, and keeping sauces warm. It’s the unsung hero of snack spreads. Essentials for This Week’s Recipe * Slow cooker (5–7 qt): (https://amzn.to/46lyWUr) roomy enough for 2 lbs flank/skirt steak to sit mostly submerged in marinade. * Small mixing bowl (https://amzn.to/48xJvFf) + whisk (https://amzn.to/4gElm1T): for the citrus–garlic marinade. * Tongs: (https://amzn.to/480xOXC) easy turning and transfer without shredding. * Cutting board (https://amzn.to/3Kk56aa) + sharp chef’s knife (https://amzn.to/4mvHNra): clean slices against the grain (or two forks for shredding). * Measuring cups (https://amzn.to/4pLGpUv)/spoons (https://amzn.to/46iYtO2): flavor consistency and macro accuracy. Nice-to-haves * Digital kitchen scale (https://amzn.to/4pFhjGI): spot-on portions and macro tracking. * Citrus juicer: (https://amzn.to/4nGTb4E) faster orange/lime extraction, fewer seeds. * Skillet (https://amzn.to/3KjFSJe) (optional): quick post-reheat sizzle for crispy edges. * Fine-mesh strainer (https://amzn.to/428hgsX) (optional): to skim/strain cooking liquid before drizzling over the meat. * Tortilla warmer (https://amzn.to/47UkJir) or clean kitchen towel: soft, steamy tortillas for taco night. * Meal-prep containers (https://amzn.to/3Vz7WdY) with tight lids make leftovers easy—and a splash of cooking liquid keeps the beef tender. Why it matters * The right‑size slow cooker = even cooking and tender results. * A sharp knife (or two forks) makes serving effortless—thin, silky slices or perfect shreds without mangling the meat. Got your gear sorted? Let’s round it out with the best freebies and guides to make slow cooking even smarter—and dinner even easier. Food for Thought: Resources & Recommendations Consider this your go-to shelf for all things food, wellness, and inspiration—curated by me, for real life. Related Resource (FREE) Grab my free Instant Pot Troubleshooting Guide (https://jfriedmanfast.com/2025/09/17/instant-pot-troubleshooting-how-to-save-dinner/)—10 common issues, simple fixes, and a printable cheat sheet. Keep it on the fridge in case of Instant Pot emergency. Want a Slow Cooker Troubleshooting version next? Tell me “SLOW COOKER” in the comments or reply to the newsletter, and I’ll create it for us! Ready to Snack Smarter? (FREE ebook) If you’re a fan of this week’s recipe, you’re probably also interested in high-protein snack ideas. My brand new ebook, 60 High-Protein Snack Ideas for Real Life (and Real Hunger) (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/), is officially live, and it’s free! Inside, you’ll get: * 60+ macro-friendly, flavor-packed snack ideas * Options for every diet (including lactose-intolerant and gluten-free) * Tips for prepping, storing, and making snacks that work for your schedule * Science-backed info on why protein matters (without the bro culture) If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/) and let’s get Hungry AF—together. Have a favorite high-protein snack or a question about healthy eating on-the-go? Hit reply and let me know! I love hearing from this community. Science says protein keeps you full; community says sharing keeps you inspired. Meet me in Reader Remix with your best remix. Reader Remix From my kitchen to yours—dive in, share your ideas, and see how the community makes each recipe their own. Tag @HungryAF and use #HungryAFRemix so I can share your genius. Did your crew vote it “in the rotation”? Tell me what won them over—toppings, bowl builds, kid hacks. Quick Reader FAQ: Slow Cooking * Low vs. High: Low (6–8 hours) is extra tender; High (3–4 hours) works when you’re short on time. Go by tenderness: a fork should slide in and the beef should shred with light pressure. * Do I need to sear first? Optional. A quick sear adds depth but this recipe is designed to be Lazy AF and still deliver. * Can I overcook it? Yes—if you go far past done, it can dry out. Start checking at 6 hours on Low (or 3 hours on High). If it shreds easily, it’s ready. * How much liquid do I need? The citrus/soy (or coconut aminos) marinade + the meat’s juices are enough. No broth needed unless you want extra sauce. * Different cuts? Flank or skirt are great. Chuck roast also works and gets ultra‑shreddy; extend time until fork‑tender. * Leftovers staying juicy? Store with a little cooking liquid. Reheat gently with a splash of it and finish with fresh lime. Keep This On Your Fridge (FREE) Free Lazy AF Carne Asada recipe card (https://itsjennfast.kit.com/lazyafcarneasada) + weekly high-protein recipes. Got a remix idea or a slow‑cooker question I missed? Drop it now—I may feature it next week. Speaking of next week… here’s what’s cooking. On the Menu: Coming Soon Next week, let’s get you ready for Halloween—without the sugar crash or the kitchen chaos. Coming up Here’s what *could* be featured in the next edition, depending on what YOU most want to see: * Smart Halloween Prep: Make‑ahead party bites, kid‑approved snacks, and a game‑plan for the big night * Sweet(ish) Science: How to balance sugar, fiber, and protein so treats don’t hijack dinner * Recipe Sneak Peek: High‑protein chili bar (slow cooker), roasted pumpkin “fries,” and a 5‑minute apple‑cider yogurt dip * Gear/Guide: My favorite sheet pans and a time‑blocked party timeline you can copy Your vote matters (quick poll) Which do you want most next week? A) Halloween Slow‑Cooker Chili Bar (with toppings matrix) B) Healthy Treats Roundup (no fake sweeteners) C) Slow Cooker Troubleshooting Guide (the printable!) Vote in the above poll, reply with A, B, or C—or tell me your wildcard idea. Topic Requests What would make your October easier? Hit reply with your biggest dinner dilemma, and I’ll build a solution into the next edition. To Go: Take-Away Knowledge What I hope you gained from this edition of the Hungry AF Newsletter & Podcast: * Collagen → Gelatin is why slow cooking turns tough cuts tender AF. Go by tenderness, not just the clock. * Low or High both work; choose based on time. Avoid lid peeking to keep cook times honest. * Macro‑friendly meals = protein base + fiber‑rich sides + acid/herbs to finish. Easy, satisfying, repeatable. * Cook once, eat many: turn one slow‑cooked protein into tacos, bowls, salads, and quesadillas all week. Thanks for reading and listening. I’ll be in your inbox (and ears) next week—till then, keep those slow cookers working overtime. -Jenn Fast P.S. Prefer to watch? The step-by-step carne asada video is up on YouTube (https://youtu.be/yxtj5i-Ow9Y)—drop a comment with your remix so others can steal your genius. Follow along on socials for daily tips and updates: * 📷Instagram (https://www.instagram.com/hungryafbyjfast/) * 🔵Facebook (https://www.facebook.com/HungryAFbyJennFast) * 🎶TikTok (https://www.tiktok.com/@hungryafbyjennfast?is_from_webapp=1&sender_device=pc) * 🔖Substack (https://hungryaf.substack.com/) Timestamps 00:00 Introduction: Cooking Smart with Science 00:40 The Science Behind Slow Cooking 00:52 Lazy AF Slow Cooker Carne Asada Recipe 01:12 Gear Check: Slow Cookers and Tools 01:20 Reader Remix: Slow Cooker Tips and Tricks 01:55 Collagen and Gelatin: The Biochemistry of Tenderness 03:50 Building Macro-Friendly Meals 05:54 Family Table: Meal Prep and Holiday Tips 07:23 Lazy AF Carne Asada: Recipe Walkthrough 10:14 Pro Tips and Serving Suggestions 11:25 Resources and Recommendations 12:20 Healthy Snacking and Community Engagement 15:19 Upcoming Topics and Takeaway Knowledge This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

9. 

   11 Sept 2025

   Starch, Science, and Second Helpings

   Hungry AF Newsletter & Podcast | Edition 6 Hey Hungry AF family, Want potato salad that holds together, soaks up flavor, and doesn’t commandeer your stove? Same. That’s why the Instant Pot version has become our house standard (and the top recipe on my website (https://jfriedmanfast.com/hungryaf/)). Today I’m breaking down the micro-why—what’s happening inside those potatoes—and the macro-win: creamy, consistent results in minutes. Bookmark this for potlucks, holidays, and any Tuesday you’d rather spend eating than babysitting a boiling pot. Food Science: 🥔 The Potato Salad That Broke the Internet (OK, My Website) Hungry for answers? Here’s your quick, nerdy dive into the food facts. If you’ve ever tried my Instant Pot Potato Salad, you know it’s not just another side dish—it’s a game-changer for busy parents, and anyone who wants a comfort classic with an optional healthy twist. But here’s the thing: the real magic happens before you even add the mayo. The Science: Why Pressure Cooking Rules Let’s geek out for a second. When you pressure cook potatoes, you’re not just speeding up dinner (though, bless the time savings). You’re actually creating the perfect potato texture at a molecular level. * Starch Chemistry 101:Potatoes are packed with two types of starch: amylose (structure) and amylopectin (creaminess). Pressure cooking at 240-244°F (way hotter than boiling) lets these starches gelatinize evenly—so you get tender, not mushy, potatoes that hold up to mixing and storing. * Cell Wall Superpowers:The high temperature and pressure break down pectin in the potato’s cell walls just enough to get that dreamy, fork-tender bite, but not so much that you’re left with mashed potatoes. It’s like having a lab-level control over your dinner. * Flavor Boost:Pressure cooking traps all those delicious, volatile compounds that usually escape with steam. Translation: more “potato-y” flavor, less need for extra salt or fat. * Nutrition Win:Since the cooking liquid stays in the pot, you keep more of the water-soluble vitamins (like C and B vitamins) that usually get lost in traditional boiling. That means more nutrition per bite—and better macros for my fellow MyFitnessPal trackers. Why This Matters (Especially If You’re Busy AF) I started Hungry AF because, let’s be real, I love food but not the endless hours in the kitchen. Pressure cooking is my not-so-secret weapon for getting healthy, crave-worthy comfort food on the table fast—and now you know the science backs it up. Healthy AF: Real Food, Real Life Juggling work, family, and your own well-being? Here’s your no-nonsense guide to eating healthy and practicing self-care—one real-life solution at a time. Before you come for me for a Recipe of the Week that features a mayo-based dressing, I know it’s a comfort food, not a health food. It’s called balance, people! If you *really* need to lighten up this recipe due to dietary restrictions or an excess of potato salad in your past, the easiest way is to replace up to half the mayo with either a reduced fat or fat-free Greek yogurt. You can trust me that this will not sacrifice any flavor – I once made this substitution without telling anyone, and no one noticed! Alternatively, you can replace up to 1/4 of the mayo with a reduced fat or fat-free sour cream. This may alter the flavor and introduce a tanginess, but you might actually like that about it. If you are vegan, obviously leave out the eggs, and there are many mayo substitutes available on the market. I cannot, however, vouch for how any of those taste. The Family Table Where every dish comes with a side of stories, a sprinkle of tradition, and a dash of inspiration from kitchens around the world. Like all my recipes, this week’s Recipe of the Week is a big hit with the family, except for the picky tween, but we can ignore her for the time being. I will also confess that half the family likes the addition of the hard-boiled eggs, while the other half does not. So in videos of me cooking this recipe, you will usually see me separate the finished potato salad into two different bowls before adding the egg to just one of the bowls. It’s an extra step for anyone who does not like eggs. But do we really need those people in our lives? Kidding. We love you anyway. This makes a great Easter side dish, to go with ham, or for your summer BBQ. Easy to scale up so you can make larger amounts for parties or potlucks. I would love for you to give this recipe a try and let me know what you think. Better yet, give it your own spin and report back how your tweaks worked out so I can try them out, please. And be sure to include photos and tag me in any social media posts of your finished product. What’s Cooking: Instant Pot Potato Salad Hungry for inspiration? Dive into the recipe of the week—real food, real flavor, real-life approved. Need a side dish in a hurry or have potluck panic? Instant Pot to the rescue! Potatoes and eggs cook together in one pot, 4 minutes under pressure, zero babysitting. Toss, chill, demolish. I grew up on this potato salad long before Instant Pots were a thing. My German dad made it for special occasions, and I loved it—but the boiling, draining, and juggling eggs meant I only made it once or twice a year. Then the Instant Pot showed up and, welp, no more excuses. Now it’s a weeknight-friendly, bring-to-every-BBQ staple. Why this recipe eats: * Quick win: 20-ish minutes, mostly hands-off; potatoes and eggs cook together. * Customizable: With or without eggs, dill pickle fans can swap vinegar, “lighten it up” options included. * Family-approved: Half my crew wants eggs, half doesn’t—easy split at the end. * Warning: This disappears fast. Double it if you like leftovers. Recipe details * The method: Small-dice russets, add salted water, nestle eggs on top. Pressure cook 4 minutes, quick release, ice-bath the eggs. * The dressing: Mayo + Dijon + apple cider vinegar + celery + onion + salt + pepper. Toss while the potatoes are still warm so they drink up the flavor. * Finish: Fold in chopped eggs (if using), chill, then garnish with chives and a dusting of paprika. Get the full recipe + video: * View on my site: Hungry AF (https://jfriedmanfast.com/hungryaf/) (see “Instant Pot Potato Salad” (https://jfriedmanfast.com/2024/03/25/instant-pot-potato-salad/)) * Watch a short video version on Instagram: Instant Pot Potato Salad (https://www.instagram.com/reel/C49bCwJxhT_/?utm_source=ig_web_copy_link) * Interested in a full step-by-step video tutorial? Leave a comment or reply and I’ll create it! Pro tips * Use russets here: Pressure cooking prevents waterlogging and russets absorb dressing like a dream. Waxy potatoes = less flavor absorption. * Smaller dice = more surface area = more dressing in every bite. * Mustard is non-negotiable. It’s doing heavy lifting for depth and brightness. * Pickle path: My parents added chopped pickles (no vinegar needed). I, however, am Team No Pickles—do what your heart (and taste buds) want. Serving suggestion * Make-ahead magic: It’s even better the next day—hello, party or holiday prep. * Plates that pop: Mound on a shallow platter, swipe a little extra mustard-mayo in a crosshatch, finish with smoked paprika and chives. Or, scoop into a lettuce-lined bowl for Instant “who brought that?” energy. * Pairings: Easter ham, summer BBQ mains, smash burgers, or a rotisserie chicken and greens situation. * Lighter/vegan tweaks: Swap up to 1/2 the mayo for 0% Greek yogurt (no one will notice), or go vegan with your favorite plant-based mayo and skip the eggs. Next up Curious which Instant Pot I use (and my set-and-forget settings)? I’ve linked it in Food for Thought below. Food for Thought: Resources & Recommendations Consider this your go-to shelf for all things food, wellness, and inspiration—curated by me, for real life. Feature: The Instant Pot I used for this week’s recipe * What I’m using: Instant Pot Duo Plus 9-in-1 Multicooker, Pressure Cooker, Slow Cook, Rice Maker, Steamer, Sauté, Yogurt, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel, 6 Quarts (https://amzn.to/3JVkLMW) * Why I love it for this recipe: Potatoes and eggs cook together in 4 minutes under pressure—no babysitting, zero waterlogging, and the texture is chef’s kiss for tossing with dressing while warm. * Settings I actually use: Pressure Cook → High → 4:00 minutes → Quick Release → Keep Warm off. * Who it’s perfect for: Families of 3–5 (6‑qt). Batch-cookers, party people, or BBQ season? Consider the 8‑qt. (https://amzn.to/3IftHMC) Shop my picks * Instant Pot Duo Plus 9-in-1 Multicooker, Pressure Cooker, Slow Cook, Rice Maker, Steamer, Sauté, Yogurt, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel, 6 Quarts (https://amzn.to/3JVkLMW) * Instant Pot Duo Plus 9-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel/Black, 8 Quart (https://amzn.to/3IftHMC) * Bonus: Spare sealing rings (https://amzn.to/3JNtpgD) - Keep additional sealing rings just for “savory” so your cheesecake never tastes like garlic bread. You’re welcome. * Stainless steamer basket (https://amzn.to/4nqCTNb)(great for eggs/potatoes) * Egg rack (https://amzn.to/3VFtuFD) (stack-and-cook) * Glass lid (https://amzn.to/3V8Orss) (for sauté/serve/chill) If you already own one Duo (https://amzn.to/4gctTbY) vs. Duo Pro Plus (https://amzn.to/4mea2ux) vs. Duo Plus (https://amzn.to/3JVkLMW): Any of these will nail this recipe. If you sauté a lot, the Pro’s thicker stainless pot and nicer interface feel worth it. If you’re budget-first, the Duo is the workhorse. Alternatives No Instant Pot? Stovetop pressure cookers (https://amzn.to/3I1bxOL) work (lower water, same timing). Air fryer lids/combos aren’t needed here—this is a steam/pressure game, not a crisping one. FTC note Some links may be affiliate links, which means I may earn a small commission if you purchase—at no extra cost to you. I only recommend what I actually use and love. Ready to see it in action? Head back to the recipe and watch the step-by-step—then peek below for more tools I use to plan, post, and stay sane in the kitchen. Ready to Snack Smarter? Readers and listeners are always asking for healthy, satisfying snack ideas—and I delivered! 🎉 My brand new ebook, 60 High-Protein Snack Ideas for Real Life (and Real Hunger) (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/), is officially live, and it’s free! This guide is packed with crave-worthy, quick-to-make snacks that actually keep you full (because nobody has time for hangry afternoons). Whether you’re meal-prepping for the week, need something you can toss in your bag, or just want to level up your snack game, you’ll find real solutions for real life—no bland rice cakes here. Inside, you’ll get: * 60+ macro-friendly, flavor-packed snack ideas * Options for every diet (including lactose-intolerant and gluten-free) * Tips for prepping, storing, and making snacks that work for your schedule * Science-backed info on why protein matters (without the bro culture) If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/) and let’s get Hungry AF—together. Have a favorite high-protein snack or a question about healthy eating on-the-go? Hit reply and let me know! I love hearing from this community. Science says protein keeps you full; community says sharing keeps you inspired. Meet me in Reader Remix with your best remix. Reader Remix From my kitchen to yours—dive in, share your ideas, and see how the community makes each recipe their own. We’re kicking off Reader Remix, and I want your first riffs. This week’s challenge: Potato Salad Glow-Up Pick your path: * Classic AF: Keep it traditional, nail the texture, and show off your paprika-chive flourish. * Lighter AF: Swap up to 1/2 the mayo for 0% Greek yogurt (or 1/4 for light sour cream). Share your ratio and why it works. * No-Egg/Allergy-Friendly: Skip the eggs, keep the vibe. What did you add for extra richness? * Dill Pickle vs. Vinegar: Team Pickle or Team Vinegar—convince me. Bonus global twists (if you’re feeling extra): * Smoky: Smoked paprika + roasted red pepper + chives * Zingy: Dijon + capers + lemon zest + parsley * Heat & Herb: Jalapeño + cilantro + lime * Curry-ish: Mild curry powder + peas + scallions How to submit (pick one) * If you’re reading this via the Hungry AF Newsletter, reply to this email with: photo + your twist + 1–2 sentences on why you love it + your handle. * If you are catching this via Substack or LinkedIn: leave a comment or send me a DM * If we are social besties, post and tag: * Instagram or TikTok @hungryafbyjfast with hashtag #HungryAFRemix. * Facebook: Tag HungryAFbyJennFast on your post or DM me your photo and notes. What I’ll feature next week The 3 best reader remixes with photos and shoutouts. Fast template (copy/paste) * Your twist: * Why it works: * Any macro-friendly swaps: * Your name + @handle: Quick photo tip Natural light by a window, tighter crop than you think, a sprinkle of something green, and a clean rim. Done. Not into potato salad this week? Share your go-to high‑protein snack from the new free ebook—show me what’s keeping you full between meals. Small print, big respect By sending a photo/text, you’re giving me permission to share it in the newsletter and on socials with credit to your name/handle. On the Menu: Coming Soon * We’ve been to a flurry of restaurants lately, so reviews are on the way. (Most of them are recommendation and Instagram-worthy, but one was not!) You can check them out ahead of time by following Hungry AF on all the socials: * 📷Instagram (https://www.instagram.com/hungryafbyjfast/) * 🔵Facebook (https://www.facebook.com/HungryAFbyJennFast) * 🎶TikTok (https://www.tiktok.com/@hungryafbyjennfast?is_from_webapp=1&sender_device=pc) * 🔖Substack (https://hungryaf.substack.com/) * In the works: I’m compiling all of the recipes that are in my family’s “Rotation” - those we cycle through week after week because they are universally liked, they fit into my weight loss plan (high-protein, low fat, low carb) and most are quick enough for a weeknight or can be meal-prepped ahead of time. I’ll sprinkle some into each weekly newsletter for you. To Go: Take-Away Knowledge What I hope you gained from this edition of the Hungry AF Newsletter & Podcast: * A little food science (hello, starch gelatinization) turns comfort food into repeatable weeknight magic. * Convenience and flavor are not opposites; they’re teammates when you use the right method. * Flavor absorption > waterlogging. Russets + pressure = potato salad that actually slaps. * Pressure cooking isn’t just faster—it’s the most reliable way to nail creamy‑tender potatoes with max flavor and minimal fuss. * Tiny tweaks—smaller dice, warm toss, mustard—add up to wildly better potato salad. Yours in macros and mayo (balance, people), Jennifer P.S. If you’re new here, don’t forget to subscribe so you never miss a recipe, a tip, or a nerdy science breakdown. And if you’re already a subscriber—thank you! I love having you at my table. 00:00 Introduction to Instant Pot Potato Salad 00:21 Welcome to Hungry A F 00:53 The Science Behind Pressure Cooking 02:33 Healthy and Customizable Potato Salad 04:45 Recipe of the Week: Instant Pot Potato Salad 06:32 Pro Tips and Serving Suggestions 07:37 Instant Pot Recommendations 09:49 Reader Engagement and Community 13:06 Upcoming Content and Conclusion This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

10. 

    15 Aug 2025

    The Secret Science Behind Why We Crave Comfort Food

    Hungry AF Newsletter & Podcast | Edition 5 Let’s be honest—sometimes, the only thing standing between you and a total meltdown is a bowl of creamy soup or a slice of cake that tastes like childhood. But have you ever wondered *why* comfort food feels so comforting? Spoiler: It’s not just nostalgia or a lack of willpower. There’s real science behind those cravings, and (good news!) you can actually use it to your advantage. Inside This Issue: * Science Fun Fact * Did Somebody Say “Cookbook”? * What’s Cooking: Low Fat Cheesy Chicken Enchiladas for the Hungry AF * Quick Tips * Family Table * On the Menu: Coming Soon Science Fun Fact When you dig into your favorite comfort food, your brain releases a cocktail of feel-good chemicals—dopamine, serotonin, and endorphins. These aren’t just “happy hormones”—they’re your brain’s way of rewarding you for eating foods that, once upon a time, helped our ancestors survive. But here’s the twist: It’s not just about the taste. The texture (think: creamy, tender, melty) and even the memories tied to certain dishes play a huge role in why that food feels so satisfying. Real-World Example Take my Slow Cooked Loaded Baked Potato Soup (https://jfriedmanfast.com/2024/01/30/slow-cooked-loaded-baked-potato-soup/). In my original recipe, it is creamy, savory, and pure comfort in a bowl—but instead of heavy cream, I could now use pureed cauliflower and a hit of umami-rich nutritional yeast. The result: all the cozy, brain-hugging satisfaction, but way more protein, fewer carbs, and zero food coma. Turns out, you really can trick your brain into loving a healthier version just as much as the original. Get Involved So here’s my question for you: Would you want to learn more about the science behind your favorite comfort foods—and how to hack your cravings for better health? * Hit reply and let me know! * Got a comfort food you wish was healthier? Send me your story or recipe challenge, and I’ll feature it in a future episode/issue. * Would you like to be a guest on my podcast or write a blurb for a future newsletter? Share your food, cooking, or restaurant knowledge with our Hungry AF community! Reach out to me via any means necessary. If enough of you are hungry for it (see what I did there?), I’ll turn this into a regular series—or maybe even a full-on “Comfort Food Science” cookbook. Your feedback totally shapes what I do next, so don’t be shy! Did Somebody Say “Cookbook”? (Yes, I’m already thinking about it—because you keep asking!) Ready to Snack Smarter? You asked for healthy, satisfying snack ideas—and I delivered! 🎉 My brand new ebook, 60 High-Protein Snack Ideas for Real Life (and Real Hunger) (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/), is officially live, and it’s free! This guide is packed with crave-worthy, quick-to-make snacks that actually keep you full (because nobody has time for hangry afternoons). Whether you’re meal-prepping for the week, need something you can toss in your bag, or just want to level up your snack game, you’ll find real solutions for real life—no bland rice cakes here. Inside, you’ll get: * 60+ macro-friendly, flavor-packed snack ideas * Options for every diet (including lactose-intolerant and gluten-free) * Tips for prepping, storing, and making snacks that work for your schedule * Science-backed info on why protein matters (without the bro culture) If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here (https://jfriedmanfast.com/hungryaf/60-high-protein-snack-ideas-for-real-life-and-real-hunger/) and let’s get Hungry AF—together. Have a favorite high-protein snack or a question about healthy eating on-the-go? Hit reply and let me know! I love hearing from this community. Speaking of healthier versions of comfort food favorites… What’s Cooking: Low Fat Cheesy Chicken Enchiladas for the Hungry AF Speaking of healthier versions of comfort food favorites… Ever tried sneaking “low-fat” into a family dinner? Yeah, me neither—at least not out loud. In my house, the only thing more suspicious than leftovers vanishing is the phrase “healthy enchilada.” But trust me: these Low Fat Cheesy Chicken Enchiladas are so good, no one will ever suspect you swapped out the guilt for extra protein. (Case in point: my Mexican husband demolished half a pan before realizing he wasn’t mainlining queso—so you know it’s legit.) Here is a link to my YouTube video tutorial (https://youtu.be/A_nh2pxtH4Q?si=4iDBQSYnwkTFL0yv), in case you are more of a visual learner. Why This Recipe Eats (I’m so sorry - My teen daughter wrote that👆) * Weeknight Hero: Done in under an hour, reheats like a dream, and doubles as tomorrow’s lunch. * Flexible AF: Chicken or turkey, flour or corn tortillas, your custom blend of cheeses—make it yours. * Family-Tested: Even the skeptics inhale it. * No Soggy Tortillas: Assemble just before baking—your future self will thank you. * Flex to Fit Your Macros: Full-fat or low-fat cheese? Double the meat for double the protein? Your secret’s safe with me. Here’s how the macros shake out for one enchilada, if you follow the recipe with no alterations: The Tea Behind the Recipe (This one is all my fault 👆) This recipe was born out of pure survival mode—leftover rotisserie chicken, a fridge full of “almost expired” yogurt, and a family that side-eyes anything labeled “diet.” After years of tweaking (and a few mushy tortilla disasters), I finally landed the ultimate weeknight comfort food: creamy, cheesy, secretly lighter enchiladas that actually taste better the next day. If you’re a Costco rotisserie chicken fan or a master of fridge Tetris, this one’s for you. What You’ll Need * 2 ½ cups chopped cooked chicken breast (leftover rotisserie is perfect) * 2 cups (8 oz) preshredded reduced-fat 4-cheese Mexican blend * 1 ⅔ cups plain low-fat yogurt * ¼ cup chopped onion * 1 tsp minced garlic * ¼ tsp freshly ground black pepper * 1 (10.75 oz) can condensed reduced-fat, reduced-sodium cream of chicken soup (Healthy Request or similar) * 1 (4.5 oz) can chopped green chiles, drained * 8 (8-inch) flour tortillas (or corn, if you’re feeling traditional) * Cooking spray * ½ cup (2 oz) finely shredded reduced-fat sharp cheddar cheese * ¼ cup chopped green onions * 1 can enchilada sauce (your fave) Let’s Get Cooking * Preheat oven to 350°F. * In a large bowl, combine chicken, cheese blend, yogurt, melted butter/ghee, onion, garlic, pepper, soup, and green chiles. Stir until creamy. * Optional but worth it: Heat a skillet over medium-high. Spray both sides of each tortilla with cooking spray, toast for 5 seconds per side until soft. * Spoon ½ cup chicken mixture down the center of each tortilla. Roll up jelly-roll style and place seam-side down in a 13x9-inch baking dish coated with cooking spray. * Repeat with remaining tortillas and filling. * Pour enchilada sauce evenly over the top. * Cover and bake for 20–30 minutes until hot and bubbling. * Uncover, sprinkle with cheddar and green onions, and bake 5 more minutes until melty. * Let cool just enough to avoid tongue burns. Serve with extra yogurt or salsa if you’re feeling fancy. Hungry AF Pro Tips * Make-Ahead Magic: Prep the filling up to 24 hours in advance. Assemble and bake when ready—never before, unless you want tortilla soup. * Cheese Hack: Mix sharp cheddar with Mexican blend for a flavor bomb. Full-fat cheese won’t ruin your life, I promise. But there are lowfat and nonfat varieties available so you don’t have to sacrifice. * Leftover Love: These taste even better the next day. Flour tortillas are your friend for meal prep; corn is for eating immediately. Serving Suggestion Pile high with fresh cilantro, a squeeze of lime, and a dollop of Greek yogurt (your secret protein weapon). Snap a pic before the family attacks—these enchiladas are Instagram-worthy, and I want to see your version! Quick Tips Shortcuts for the Recipe of the Week: * Use pre-cooked rotisserie chicken from the grocery store, or some leftover from a meal earlier in the week * If you don’t have leftover chicken, you can quickly air fry a couple of chicken breasts while preparing the rest of the filling * Use pre-shredded cheeses * Use a stand mixer to combine filling ingredients * Make the filling ahead of time and refrigerate up to 24 hours Family Table Insider info on my family: we really don’t prefer leftovers. My true test of whether a recipe should go into “the rotation” is whether the leftovers disappear, or do I end up tossing them out at the end of each week? Here’s our rating system: * Zero stars = even I won’t eat leftovers, or no one finishes their portion. Also verbalized as, “It’s not my favorite.” * 1 star = only I will eat the leftovers, and even then reluctantly, out of sheer frugality. * 2 stars = only I enjoyed the dish and will eat leftovers for lunch the next day * 3 stars = at least one other family member will eat the leftovers * 4 stars = the family proactively asks me to make the dish again * 5 stars = I will catch the teenager eating the leftovers for breakfast, lunch and dinner until they are gone We rate the Recipe of the Week at 5 stars! This is a favorite recipe of my teen daughter since it reheats so well, and we will both have it for breakfast and lunch the next day. Even still, I just don’t mention to the family that it’s healthy! My Mexican husband didn’t know the difference for the longest time, and now he just doesn’t care. I gotta ask, does your family eat leftovers? What criteria do you use to decide if a new recipe goes into your meal rotation? Hit reply and share your family’s system (or chaos) and your rating for this recipe — I’d love to feature your story in a future issue! On the Menu: Coming Soon * We’ve been to a flurry of restaurants lately, so reviews are on the way. (Most of them are recommendation and Instagram-worthy, but one was not!) You can check them out ahead of time by following Hungry AF on all the socials: * 📷Instagram (https://www.instagram.com/hungryafbyjfast/) * 🔵Facebook (https://www.facebook.com/HungryAFbyJennFast) * 🎶TikTok (https://www.tiktok.com/@hungryafbyjennfast?is_from_webapp=1&sender_device=pc) * 🔖Substack (https://hungryaf.substack.com/) * In the works: I’m compiling all of the recipes that are in my family’s “Rotation” - those we cycle through week after week because they are universally liked, they fit into my weight loss plan (high-protein, low fat, low carb) and most are quick enough for a weeknight or can be meal-prepped ahead of time. I’ll sprinkle some into each weekly newsletter for you. Thanks for being here, Hungry AF community. Your cravings are science, not weakness—and together, we’re going to hack them for good. Until next time, stay hungry! Jennifer 💡 Want to share your own story, tip, or recipe? Just hit reply! I read every message and love featuring your contributions. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

11. 

    4 Jul 2025

    I Was Robbed in Costa Rica

    Hungry AF Newsletter & Podcast | Edition 4 Hey Hungry AF Family, In our last edition, I was buzzing with excitement about a 10-day adventure in Costa Rica with my daughter—visions of pineapple plantations, chocolate farms, and local cuisine filling my head (and my content calendar). But as any seasoned traveler (or home cook) knows, sometimes life has other plans. Thanks for reading Hungry AF! Subscribe for free to receive new posts and support my work. This trip was a lesson in culinary expectations versus reality. Spoiler: I didn’t get to eat my way through Costa Rica the way I’d hoped. But as always, there’s a story—and a few delicious silver linings. When Culinary Dreams Go Sideways You know those times you plan every bite, only to have reality serve you a cold, bland plate of “not what I ordered”? That was this trip. From the moment we landed, it was a comedy of errors and missed meals. Here’s how it went down—and what I learned. My Go-To Tips for Culinary Exploration—Put to the Test 1. Start at the MarketOur first stop? Not a bustling mercado, but a Walmart in San Jose. (Yes, really.) The food court was picked over, nothing was labeled, and the local “flavor” was suspiciously absent. Sometimes “local” means “where locals actually shop”—but not always what you imagine! Side note: Why are there pigeons inside every Walmart in Central America? If you know, please reply and enlighten me. We did manage to hit a few neighborhood bodegas later—score one for plantain chips, cassava snacks, and coconut candies. 2. Eat Where the Locals EatOne genuine highlight: a lively local restaurant with live music and the best churrasco steak I’ve had in years. But most other meals? Tourist traps feeding busloads of hungry travelers. If you’ve ever wondered what “mass-produced casado” tastes like, trust me, you’re not missing much. 3. Try Something New (and Unpronounceable)Gallo pinto at every meal, casado in every permutation, and a tres leches cake for good measure. I wish I could tell you about more exotic finds, but choices were limited—and explanations even more so. 4. Take Notes for HomeI snapped photos and videos (coming soon to @HungryAF), and brought home a bottle of Lizano salsa (Costa Rican gold). Plus, I ordered a Costa Rican cookbook as soon as I got back—because if I can’t eat like a local there, I’ll do it here. 5. Embrace the UnexpectedTravel is unpredictable. This trip proved it. The Highlights: Chocolate & Pineapple Redemption Chocolate Farm TourOne tour exceeded every expectation. The Rainforest Chocolate Tour was a masterclass in cacao—history, cultivation, fermentation, roasting, and, best of all, tasting at every stage. Our guide was a gem (funny, personable, knowledgeable), and the hands-on chocolate making (and hot chocolate tasting) was the kind of immersive experience I crave when I travel. Pineapple Plantation TourI somehow forgot to mention this in the last edition—but it was a group favorite! Our guide was hilarious even while wielding a super-sharp machete, the pineapples were so sweet they tasted like caramel (sorry, Hawaii), and yes, the fresh piña colada was a revelation, even without the rum. (It was 9 o’clock in the morning!) How I Was Really Robbed No, not by pickpockets or monkeys (though the Capuchins will steal your sh%t if you’re not careful). What I lost was the chance to truly explore Costa Rican food on my own terms. Group travel is fun, but if you’re a food-obsessed planner like me, you’ll want to control your own culinary destiny. If you’re interested in quick video and photo recaps of each day of my trip, check them out: Costa Rica 2025 playlist on YouTube (https://youtube.com/playlist?list=PLZX6vsz-q5nkhuzrVYe-28ojBNc_ARs_l&si=C-ckqtXSSt6ZiPPg) Turning Disappointment into Deliciousness So what now? I’m taking my own advice—diving into Costa Rican recipes at home. Cookbook in hand, Pinterest board ready, and kitchen prepped for experimentation. Do you have a favorite Costa Rican recipe, or a hidden-gem ingredient I should try? Hit reply and let me know! I’d love to feature your tips (with credit, of course) in a future edition. Programming Note: A New, Tastier Format for Hungry AF Travel has a way of clarifying what matters. On those long bus rides (and even longer waits for food), I realized I want Hungry AF to be more than just my stories and recipes. I want it to be a resource—a place where we share, learn, and get inspired together. Starting next edition, look for these new sections: * What’s Cooking? — Recipe of the week * Hungry AF Reviews — Restaurant or product review * Reader Remix — Community comments, tips, and remixes * Quick Tip or Kitchen Hack — My favorite shortcuts and tools * Family Table — Stories about food, family, and tradition * On the Menu — Sneak peek at what’s coming next * Additional Resources — Links, sources, and further reading Which of these sections are you most excited about? What would make Hungry AF your go-to food newsletter?Reply with your thoughts, stories, and suggestions—or just say hi. If you’d like to be featured, let me know! On the Menu: Coming Soon * My first attempt at Costa Rican picadillo * Behind-the-scenes of my pineapple salsa experiment * Your Reader Remixes—send in your best travel food hacks! Stay hungry, stay curious, and remember: sometimes the best adventures are the ones you cook up at home. With love (and a little Lizano on everything), Jennifer 💡 Want to share your own story, tip, or recipe? Just hit reply! I read every message and love featuring your contributions. Thanks for reading Hungry AF! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

12. 

    12 Jun 2025

    Eat Like a Local

    TL;DR * I’m heading to Costa Rica—get ready for a wave of new food inspiration. * Exploring a country’s cuisine is the best way to experience its culture (and make unforgettable memories). * Practical tips for eating like a local, even if you don’t speak the language—or know your gallo pinto from your casado. * Yes, there’s a chocolate farm on my itinerary—expect stories (and maybe recipes) soon! * There may be a short break in the newsletter while I’m traveling, but I’ll return with new recipes and a full Costa Rican recap. A Taste for Adventure If you’re reading this, you probably already know: I believe food is the fastest, most delicious way to connect with a place and its people. As I pack my bags (and, let’s be honest, my stretchy pants) for a much-needed adventure in Costa Rica with my daughter, I’m reminded why I started Hungry AF in the first place—food isn’t just fuel, it’s an experience. And travel is the ultimate excuse to eat with curiosity. This edition is dedicated to making the most of exploring a country’s cuisine while you’re on vacation—whether you’re off to Central America or just planning a weekend foodie staycation at home. Thanks for reading Hungry AF! Subscribe for free to receive new posts and support my work. Why Eat Like a Local? Guidebooks and Instagram feeds might highlight the “must-see” spots, but the real magic happens off the tourist track—at the markets, roadside stalls, and family-run sodas (that’s Costa Rican for “mom-and-pop diner”). Local food tells the story of a country: its history, its climate, its people, and its passions. Plus, let’s be honest—no one remembers the airport sandwich, but everyone remembers the first time they tried fresh ceviche on a beach at sunset. How to Dive In: My Go-To Tips for Culinary Exploration 1. Start at the Market Skip the hotel breakfast, grab a coffee, and head straight to the local market. Ask vendors what’s in season, what’s popular, and what they eat. In Costa Rica, I’ll be hunting for fresh fruits (hello, guanábana and maracuyá) and homemade tortillas. 2. Eat Where the Locals Eat If a place is packed with locals—especially at odd hours—it’s probably worth trying. Don’t be afraid to ask your Uber driver, Airbnb host, or new friends for their favorite spots. 3. Try Something New (and Unpronounceable) Every country has a signature dish that sounds intimidating but tastes incredible. In Costa Rica, that’s gallo pinto (rice and beans, but so much more), casado (the ultimate lunch plate), and tres leches cake for dessert. If you don’t know what it is, order it anyway. Sidebar: I was first introduced to Tres Leches cake when friends brought it to my first baby shower. When that same baby was older, for a middle school project where everyone was assigned a country for which to bring a home made dish, she was assigned - you guessed it - Costa Rica! It is a full-circle moment for us that 7 years later, her baby sister would convince me to take the same trip. You can get our favorite Tres Leches Cake recipe right here (https://jfriedmanfast.com/2018/07/26/tres-leches-cake/)! 4. Take Notes for Home Snap photos, jot down ingredients, ask for recipes. I bring a tiny notebook for food discoveries—half the fun is recreating these flavors in my own kitchen (and sharing them with you in future newsletters). The souvenirs I always bring home for myself include spices or other ingredients I won’t be able to find at home, and at least one cookbook showcasing authentic recipes from that location. When friends or co-workers travel, they always bring me back the same kind of souvenirs! 5. Embrace the Unexpected Travel is unpredictable. Sometimes the best meal is the one you stumble upon when your plans go sideways. Lean in. Those places are also often not in posh environments. Do not turn your nose up at the hole-in-the-wall location or roadside food truck - these are where the culinary treasures can be found! Sweet News: Chocolate Farm Tour Incoming One of the highlights of our trip? A hands-on tour of a Costa Rican chocolate farm. I’ll be learning (and tasting) how chocolate goes from cacao pod to table, and you can bet I’ll bring back stories, photos, and maybe even a recipe or two. If you’ve ever wondered what “bean to bar” really means, stay tuned—I plan to document the whole delicious process. What I’m Excited to Taste in Costa Rica I’ve got my eye (and appetite) on a few Costa Rican classics: * Gallo Pinto: The national breakfast—rice, beans, and Lizano sauce (don’t worry, I’ll bring back a recipe). * Casado: Hearty lunch plates with meat, rice, beans, salad, and plantains. * Ceviche: Fresh fish, lime, and a little heat—perfect for a tropical afternoon. * Chifrijo: A bar snack that combines chicharrón (crispy pork), beans, and pico de gallo. * Costa Rican Chocolate: Straight from the source, with a full farm-to-table experience. And of course, all the coffee. If you’ve been to Costa Rica and have a favorite dish or hidden gem, reply to this email—I’d love your recommendations! Another sidebar: you may know that I’ve been on a health journey. 26 lbs down over the past 6 months! More to go. But I met with both my doctor and registered dietician before this trip, and both had the same advice: eat what you want on vacation. Enjoy it! Besides, food outside of the United States is often more healthy than the options here. I have found this to be 100% true, as I’ve always returned from tropical trips having lost a few pounds - partly from all the fresh produce and seafood, and partly from all the activities upon which I embark. Besides, a margarita or two never hurt anyone ;-) Your Challenge: Be a Culinary Explorer (Wherever You Are) You don’t have to cross an ocean to eat like a local. This week, try one of the following: * Visit a market or ethnic grocery store you’ve never explored. * Ask a friend or neighbor for a family recipe from their heritage. * Cook a dish from a country on your travel bucket list (bonus points if it’s Costa Rican!). * Try a new chocolate treat and imagine you’re on the farm with me. Share your discoveries with me—I might feature your story or recipe in a future edition. Programming Note: Hungry AF on Pause (But Not for Long) Because I’ll be traveling (and, let’s be honest, eating my way through Costa Rica and a chocolate farm), you might not see a Hungry AF newsletter for the next couple of weeks. But don’t worry—I’ll be back soon with fresh recipes, new stories, and a full recap of our Costa Rican food adventures, chocolate included. In the meantime, follow along on all the normal social media platforms for real-time updates, foodie finds, and a few behind-the-scenes travel moments. Stay hungry, stay curious, Jennifer P.S. Have a Costa Rica tip or a must-try dish? Hit reply, DM me, or tag me on social—let’s make this a community adventure! Thanks for reading Hungry AF! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

13. 

    30 May 2025

    Level Up Your Leftovers

    Let’s Be Honest: Leftovers Usually Suck—But They Don’t Have To Raise your hand if you’ve ever opened your fridge, stared down a sad container of last night’s dinner, and immediately reached for the takeout menu instead. Yep, guilty as charged. We all start with good intentions, but leftovers have a reputation for being boring, bland, or just plain uninspired. Here’s the thing: With a little creativity (and zero extra stress), you can turn those fridge orphans into meals you’ll actually look forward to eating. This isn’t about being frugal for the sake of it—it’s about making your life easier, saving serious cash, and putting a delicious spin on what you already have. Why Leveling Up Leftovers Is a Total Game-Changer * Save Time: No need to start from scratch—just remix what’s already cooked. * Cut Food Waste: The average American tosses nearly $1,500 of food a year. Let’s keep that money in your pocket. * Boost Creativity: Challenge yourself to combine flavors and textures in new ways. (Spoiler: That random half-cup of rice? It’s about to become a hero.) The Hungry AF Leftover Playbook 1. Think “Component Cooking” Instead of seeing leftovers as a finished dish, break them down into components: protein, grains, veggies, sauces. This mindset shift opens up endless remix possibilities—last night’s roast chicken can become tacos, a grain bowl, or even a noodle soup. 2. The “One New Thing” Rule Give your leftovers a second life by adding just one fresh element. Toss roasted veggies into a salad with crisp greens and a punchy vinaigrette. Layer yesterday’s chili over baked potatoes and top with fresh herbs or cheese. Small upgrades = big flavor wins. 3. Sauces and Condiments Are Your Secret Weapons Never underestimate the power of a great sauce. Drizzle tahini, sriracha mayo, or chimichurri over reheated proteins and grains. Even a squeeze of lemon or a dash of hot sauce can totally transform a dish. 4. Embrace the Power of Bowls and Wraps When in doubt, make a bowl or wrap. Combine whatever’s left in your fridge with a simple base (rice, greens, tortillas), add a sauce, and top with something crunchy (nuts, seeds, crispy onions). Suddenly, it’s not “leftovers”—it’s a custom creation. 5. Batch “Leftover Night” Like a Pro Designate one night a week as “Leftover Remix Night.” Pull out all the odds and ends, set up a DIY bar (think: tacos, grain bowls, pizzas), and let everyone mix and match. It’s fun, zero-pressure, and guarantees nothing goes to waste. 6. Lunch is Solved Reduce decision fatigue and save even more money by converting tonight’s leftovers into tomorrow’s lunch. Pro tip: when cleaning up after dinner, immediately portion leftovers into meal prep containers so that each morning you and your family members can grab one and get out the door. This is especially helpful if you have a weight loss (or gain) goal - you can create portions and combinations that meet your macro goals and fight cravings by having your next meal or two ready to reheat and eat. 7. Caveat: If in Doubt, Throw It Out! Plan to eat leftovers within a few days. It is not worth risking a case of food poisoning in order to save a few bucks! Marking containers with a "toss by" date protects you and your whole family. And when it doubt, toss it out! Quick Win: 3 Leftover Transformations You’ll Actually Want to Eat * Rice → Fried Rice: Sauté rice with any veggies, protein, and a splash of soy sauce. Top with a fried egg for instant comfort. * Roast Chicken → Quesadillas: Shred chicken, add cheese and any veggies, and toast in a tortilla. Serve with salsa or hot sauce. * Veggies → Frittata: Whisk eggs, stir in leftover veggies and cheese, and bake. Breakfast-for-dinner, sorted. Let’s Crowdsource: What’s Your Leftover Superpower? Do you have a go-to leftover hack or a remix recipe that always saves the day? Hit reply and share your favorite way to level up what’s in your fridge. I’ll feature the best ideas in our next issue! If you found this edition helpful, please forward it to a friend or share it on your favorite social platform. Hungry AF is here every week with real-life tips, no judgment, and plenty of flavor. Stay Hungry (and Creative) AF, Jenn Fast This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

14. 

    25 May 2025

    Skip the Stress—Dinner’s Done in 20 Minutes

    Welcome to the First Edition of Hungry AF! If you are here, it is probably because, like me, you are very busy with work, family, and life in general. But we all have to eat! And we know we should probably do most of that cooking at home, and, oh yeah - make it healthy, too. That’s a lot of pressure! My goal is to share recipes and food-related information to make mealtimes delicious (first, and foremost!), quick for weeknights, easy enough for beginners, and hopefully healthy-ish. So for our first focus… Let’s face it—weeknight dinners can feel like a chore. You’re tired, hungry, and the last thing you want to do is spend hours in the kitchen. But what if I told you that dinner can be quick, easy, and still delicious enough to make you feel like a culinary expert? 🍴 Let’s kick things off with a recipe that’s all about minimal effort and maximum flavor. Featured Recipe Creamy One-Pan Garlic Parmesan Pasta This recipe is comfort food at its finest, and the best part? It’s ready in just 20 minutes, uses one pan (easy cleanup FTW!), and is totally customizable. Note: this article contains affiliate links. If you make a purchase from one of these links, I may make a commission from it. Ingredients: * 8 oz spaghetti or your favorite pasta (extra points for whole grain pasta (https://amzn.to/3H8yJK5)) * 4 cups chicken or vegetable broth (opt for nonfat & low sodium (https://amzn.to/3F8dVSt)) * 4 cloves garlic, minced (or jarlic, (https://amzn.to/43emZyn) for convenience) * 1 cup heavy cream (sub with half-and-half for a lighter option, or an alternative milk (https://amzn.to/4kwQMYy) if you are dairy-free) * 1 cup freshly grated Parmesan cheese (https://amzn.to/44PgXW5) (one ingredient I refuse to substitute!) * 2 tbsp butter (https://amzn.to/43E8rXQ)(or non-dairy alternative) * Salt and pepper, to taste * Optional add-ins: Cooked chicken (https://amzn.to/3FoeIP4), tofu or shrimp for protein, spinach for iron and vitamins, and/or mushrooms for fiber Instructions: 1. In a large skillet or saucepan (https://amzn.to/4jmgXQZ), melt butter over medium heat. Add garlic and sauté until fragrant (about 1 minute). 2. Pour in the chicken or vegetable broth and bring it to a boil. Add the pasta and cook according to package instructions, stirring occasionally. 3. Once the pasta is cooked and most of the liquid is absorbed, reduce the heat to low. Stir in the cream and Parmesan cheese until the sauce is creamy and smooth. 4. Season with salt and pepper to taste. Toss in any optional add-ins, like cooked protein or veggies, for extra flavor. 5. Serve immediately and enjoy your one-pan masterpiece! Hungry Hack Short on time? Use pre-minced garlic and pre-cooked protein to minimize prep time. Want to make it fancy? Sprinkle some fresh parsley or red pepper flakes on top for a pop of flavor and color. Wrapping Up Tried this recipe? I’d love to see your creations (and any fun twists you added)! Snap a pic, tag me on social media, and use the hashtag #HungryAF to share your masterpiece with the community. Let’s inspire each other to keep things delicious and stress-free! What do you want to see in future issues? More recipes that meet specific needs? Kitchen hacks to save time? Special spices or ingredients to modify flavors? A specific culture or cuisine? Let me know! Here’s to easy weeknight dinners and full bellies! Stay hungry (and a little AF), Jenn Fast 🍝 P.S. Don’t forget to subscribe if you haven’t already—next week, we’re talking about the secret to leveling up your leftovers. You won’t want to miss it! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com (https://hungryaf.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

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