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Technique & Reference
How to roast a chicken, how to make bone broth, how to cook salmon four ways. The reference layer underneath the recipes.
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How to Roast a Whole Chicken
The technique pillar, dry brine, spatchcock, high heat, sheet pan. 2 hours total, 6 servings.
120m total tid420 kalorier48g protein
Bone Broth: Slow Method, Real Gel, Sippable
A 24-hour bone broth recipe that gels at the fridge, collagen-rich, low-sodium, sippable from a mug. Tested for connective-tissue support alongside BPC-157 and TB-500 protocols.
1480m total tid60 kalorier9g protein
Air Fryer Chicken Breast: Juicy, 18 Minutes
The reliable juicy method: quick brine, 375F/190C, time by thickness, pull at 165F/74C. 18 minutes active, 4 servings, honest about dry-out.
33m total tid230 kalorier38g protein