<story><title>The Sad Bastard Cookbook</title><url>https://traumbooks.itch.io/the-sad-bastard-cookbook</url></story><parent_chain><item><author>maerF0x0</author><text>When It&amp;#x27;s really bad I just buy multiple costco rotisserie chickens, some frozen veggies, put food on plate, microwave, cover in sauce, eat. Add in premier proteins, fit crunch, and clif builders and you can shop for like 2 weeks in a single run and not die.&lt;p&gt;My &amp;quot;I cant be bothered&amp;quot; template is the following. is essentially pick one from each category&lt;p&gt;&lt;pre&gt;&lt;code&gt;    * 1&amp;#x2F;2 LB (225g) veggies
    * 1&amp;#x2F;2 LB or 1 fruit
    * 1 protein
    * Caloric load if I&amp;#x27;m not trying to lose weight
    * Condiments &amp;#x2F; spices to taste
&lt;/code&gt;&lt;/pre&gt;
Veggies: Frozen mixed (peas, carrots, corn, green beans, soy beans), pre-roasted costco bags, &amp;quot;california mix&amp;quot; etc. Frozen veggies often are nutritionally superior to fresh due to halting nutritional decay.&lt;p&gt;Fruit: Apple, orange, banana, Water&amp;#x2F;other melons, Straw&amp;#x2F;other berries&lt;p&gt;Protein: look for 35-70g protein -- 1 skin on chicken breast, 2 boneless skinless chicken thighs, ~150g tilapia, 1 tin of tuna, 1 pork chop&amp;#x2F;steak, 1 egg + 300g whites, 1 hand size of salmon, 1&amp;#x2F;2lb shrimp&lt;p&gt;Calories: 1 slice of bread, 1&amp;#x2F;2c cooked rice, 1 cup cooked pasta, 1&amp;#x2F;2 avocado, 1&amp;#x2F;4c mixed nuts&lt;p&gt;Sauces &amp;#x2F; Condiments: Bachan&amp;#x27;s Japanese BBQ, Kinder Honey Hot BBQ, Kinder Lemon pepper (esp. for tilapia)&lt;p&gt;Edit: Would love recommendations for other sauces that allow me to squeeze a nationality of cuisine over my template to make it taste like that country&amp;#x27;s food (kinda).</text></item></parent_chain><comment><author>CSMastermind</author><text>&amp;gt;Would love recommendations for other sauces that allow me to squeeze a nationality of cuisine over my template to make it taste like that country&amp;#x27;s food (kinda).&lt;p&gt;Yeah I got you:&lt;p&gt;We&amp;#x27;re going to use two different basic techniques.  The first is extremely simple: throw everything into a blender and then blend until your desired consistency (normally smooth).&lt;p&gt;Mexican: Combine tomatoes, jalapeños, cilantro, lime juice, and salt for a fresh salsa.&lt;p&gt;Mediterranean: Blend olives, capers, lemon juice, and olive oil for a tapenade.&lt;p&gt;South American: Mix parsley, garlic, vinegar, oil, and chili flakes for chimichurri.&lt;p&gt;Greek: Yogurt, cucumber, garlic, lemon juice, and dill for tzatziki.&lt;p&gt;Middle Eastern: Blend tahini, garlic, lemon juice, and water for a basic tahini sauce.&lt;p&gt;Technique 2 is a little more complicated but once you get the hang of it trust me it&amp;#x27;s worth it.  Call it stovetop simmering.&lt;p&gt;In a saucepan, combine the base ingredients and bring to a simmer.  Add primary flavor agents&amp;#x2F;spices and continue to simmer for the desired time until flavors meld.  Adjust consistency if needed (e.g., with a slurry or additional liquid).&lt;p&gt;Italian: Start with crushed tomatoes, add garlic, basil, and oregano for a marinara sauce.&lt;p&gt;Chinese: Combine soy sauce, vinegar, sugar, garlic, and ginger; thicken with a cornstarch slurry for a basic stir-fry sauce.&lt;p&gt;Indian: Start with tomatoes and onions, add garam masala, turmeric, and cumin for a basic curry sauce.&lt;p&gt;French: Start with a roux (butter + flour), then add broth and reduce; season with herbs for a basic velouté.&lt;p&gt;Thai: Coconut milk with red curry paste, simmer and season with fish sauce and sugar for a basic Thai curry.</text></comment>
<story><title>The Sad Bastard Cookbook</title><url>https://traumbooks.itch.io/the-sad-bastard-cookbook</url></story><parent_chain><item><author>maerF0x0</author><text>When It&amp;#x27;s really bad I just buy multiple costco rotisserie chickens, some frozen veggies, put food on plate, microwave, cover in sauce, eat. Add in premier proteins, fit crunch, and clif builders and you can shop for like 2 weeks in a single run and not die.&lt;p&gt;My &amp;quot;I cant be bothered&amp;quot; template is the following. is essentially pick one from each category&lt;p&gt;&lt;pre&gt;&lt;code&gt;    * 1&amp;#x2F;2 LB (225g) veggies
    * 1&amp;#x2F;2 LB or 1 fruit
    * 1 protein
    * Caloric load if I&amp;#x27;m not trying to lose weight
    * Condiments &amp;#x2F; spices to taste
&lt;/code&gt;&lt;/pre&gt;
Veggies: Frozen mixed (peas, carrots, corn, green beans, soy beans), pre-roasted costco bags, &amp;quot;california mix&amp;quot; etc. Frozen veggies often are nutritionally superior to fresh due to halting nutritional decay.&lt;p&gt;Fruit: Apple, orange, banana, Water&amp;#x2F;other melons, Straw&amp;#x2F;other berries&lt;p&gt;Protein: look for 35-70g protein -- 1 skin on chicken breast, 2 boneless skinless chicken thighs, ~150g tilapia, 1 tin of tuna, 1 pork chop&amp;#x2F;steak, 1 egg + 300g whites, 1 hand size of salmon, 1&amp;#x2F;2lb shrimp&lt;p&gt;Calories: 1 slice of bread, 1&amp;#x2F;2c cooked rice, 1 cup cooked pasta, 1&amp;#x2F;2 avocado, 1&amp;#x2F;4c mixed nuts&lt;p&gt;Sauces &amp;#x2F; Condiments: Bachan&amp;#x27;s Japanese BBQ, Kinder Honey Hot BBQ, Kinder Lemon pepper (esp. for tilapia)&lt;p&gt;Edit: Would love recommendations for other sauces that allow me to squeeze a nationality of cuisine over my template to make it taste like that country&amp;#x27;s food (kinda).</text></item></parent_chain><comment><author>madeofpalk</author><text>This is the exact formula i see all hello fresh meals fit. Protein (chicken, or beef&amp;#x2F;lamb&amp;#x2F;pork mince) + starch (pasta, noodles, or rice) + sauce (usually soy sauce) + baby spinach. I swear they just spin a bunch of wheels to create the meals.</text></comment>