Recipes
Performance meals for builders. Filter by goal or meal type.
Roasted Pumpkin Seeds with Tamari
Pumpkin seeds are 30% magnesium by RDA per quarter cup, plus tryptophan. The afternoon snack that doesn't sabotage your night.
Dairy Intolerance Geography — Lactase Persistence Is the Outlier, Not the Norm
Most adult humans on Earth do not digest fresh milk well. The minority who do are the genetic outliers, not the default. Here's the actual map.
Mark Bittman's Animal, Vegetable, Junk — One Book on the Whole System
Mark Bittman's 2021 book is the most readable single-volume history of how humans went from foraging to industrial agriculture to ultra-processed food. Start here if you're only reading one.
Padma Lakshmi and the American Indian Food Conversation
Padma Lakshmi has done more than any single American food media figure to bring South Asian and immigrant cuisines into mainstream US food television. The work is undervalued.
Sandor Katz and the Fermentation Canon
Sandor Katz wrote three books that pulled fermentation out of food-science obscurity and into the home kitchen. Read at least one.
Home Kimchi — The Maangchi Method
A small jar of napa cabbage kimchi made at home. Two days of attention, six weeks of refrigerator dividends. Maangchi's basic baechu kimchi, slightly compressed.
The Potato Trail — From the Andes to the Irish Famine
The potato was domesticated in the Peruvian Andes 8,000 years ago. By 1800 it was the calorie staple of northern Europe. By 1850 it had killed a million Irish.
Cottage Cheese and Berry Bowl — High Protein, Low Fuss
30g of protein in a bowl you can eat in five minutes. Casein-dominant, which is what you want after poor sleep.
Walnut & Oat Overnight Jar
5 minutes of prep the night before buys you a no-decision, high-DHA breakfast that won't spike your glucose.
Sunday Salmon Batch — 5 Lunches in 40 Minutes
Omega-3-rich salmon portions, roasted veg, and brown rice prepped once so your week stays execution-mode.
Vandana Shiva and the Seed Sovereignty Argument
Vandana Shiva has argued for forty years that control over seeds is control over food. The argument is more relevant now than when she started.
Dan Saladino's Eating to Extinction — The Foods We're Losing
Dan Saladino's 2021 book documents the 95% of food crop varieties that have disappeared from cultivation in the last century. The list is a warning, not a curiosity.