4 Low Calorie Breakfasts For Fat Loss (High Protein) — Transcript

Full transcript

1. 0:00only 112 calorie.
2. 0:02God.
3. 0:06Right? I don't get bored while losing
4. 0:08body fat. And today, I'm going to show
5. 0:10you one of my secret weapon. [music] How
6. 0:11to take your boring breakfast and turn
7. 0:13them into four low-calorie, high-protein
8. 0:15breakfast [music] you'll crave every
9. 0:17morning. And one of them are these
10. 0:18cinnamon roll protein pancakes that will
11. 0:20have you questioning [music] your
12. 0:21reality. I'll definitely show you that
13. 0:22one later, but these breakfast dippers
14. 0:24right here are the ones I make the most.
15. 0:26Look
16. 0:27our bacon. If you've been following the
17. 0:28channel, you know that center-cut bacon
18. 0:30is the best. It's literally just bacon
19. 0:32with the fat cut off. And the macros are
20. 0:34incredible. 3 1/2 fat, 6 protein, only
21. 0:3650 calories per two slices. You're going
22. 0:38to take a pan, line with aluminum foil.
23. 0:40You're going to take your bacon and line
24. 0:42it on the pan. And the oven is
25. 0:43preheating right now on 400° F. They can
26. 0:46be overlapping a little bit so you can
27. 0:47[music] fit the whole thing on this pan.
28. 0:50And now these are going to go in the
29. 0:51oven on 400° F for about 15 to 17
30. 0:54minutes.
31. 0:57Now let's make our egg. We're putting
32. 0:58our pan on a low to medium heat. I would
33. 1:00say about a three or four out of 10. We
34. 1:02just want to cook these eggs low and
35. 1:04slow. And to save a ton of calories,
36. 1:07we're going with egg beaters. 300 g of
37. 1:09egg beaters. And we're not seasoning the
38. 1:11eggs until they're done, and I'll tell
39. 1:12you why in a little bit. Low and slow.
40. 1:17In a circular motion because every time
41. 1:20you move, you're going to take some of
42. 1:21the solid part, and then the wet's going
43. 1:23to replace it. And then over time, it
44. 1:26all comes together. And then we'll add
45. 1:28our seasoning. Cuz if you add the
46. 1:29seasonings to the eggs too soon, the
47. 1:31salt, specifically, is going to pull a
48. 1:34lot of the moisture from the eggs, and
49. 1:36then you're just going to have dry,
50. 1:37rubbery eggs. Just from the eye test, no
51. 1:39one could tell you that these are egg
52. 1:40beaters. And that's why I'll reiterate,
53. 1:42guys, your technique matters. That's
54. 1:44what this whole channel is about,
55. 1:45showing you how to take the low-calorie
56. 1:47and making it taste like the
57. 1:48high-calorie. What's up, bacon? How we
58. 1:50doing in here?
59. 1:53You're going to take your bacon, and you
60. 1:55are going to put it on to your paper
61. 1:56towel. It's going to drain all the
62. 1:58excess grease and then help them crisp
63. 2:01up. You want to go on a bacon date with
64. 2:03me? Here you go, madam. Want to crunch
65. 2:05on three, two, one.
66. 2:08I'm pushing me back in my turkey bacon
67. 2:10could never. Oh my god.
68. 2:12>> [music]
69. 2:12>> Wow. So, to keep with the breakfast
70. 2:13vibe, but we want it to be macro
71. 2:15friendly, I'm going to be using chicken
72. 2:17sausage. The macros on this are
73. 2:19incredible, especially when you compare
74. 2:20this to regular sausage and it tastes
75. 2:22pretty damn great. And because our
76. 2:24chicken sausage comes pre-seasoned, we
77. 2:26don't have to season it. Wingardium
78. 2:28Leviosa.
79. 2:29You know a Harry Potter show's coming
80. 2:30out though real soon.
81. 2:35I flattened it the best I could. So, now
82. 2:36we're just going to let it cook on this
83. 2:37side, get a nice char just like our
84. 2:39burger protocol. Because it is chicken,
85. 2:41it will cook pretty fast. We just want a
86. 2:43little bit of color.
87. 2:46You want to break these up into small
88. 2:47pieces. Color on these is
89. 2:50amazing.
90. 2:53This is what we're going for. So, what
91. 2:54are we going to use all these
92. 2:55ingredients for? It's going to be rice
93. 2:57paper. Macros are pretty impressive. Two
94. 3:00sheets, 70 calories, each sheet pretty
95. 3:02big. So, before we do anything with
96. 3:05this, we need to add our egg beater
97. 3:07station because with the wraps, you
98. 3:10actually have to soak them first to make
99. 3:12them actually pliable. They're like
100. 3:14frisbees if you don't.
101. 3:17Okay. So, how do we
102. 3:19>> Come on.
103. 3:20Stop breaking them.
104. 3:22>> So, what we're going to do is you're
105. 3:23going to dip it in the egg mixture. Make
106. 3:25sure it gets covered. Lipperusky.
107. 3:29You don't need to soak [music] it that
108. 3:31much, just a little bit on both sides.
109. 3:33It will slowly soften up over time. So,
110. 3:35now you're going to place it over here
111. 3:38and we're going to add our filling. So,
112. 3:39we're first going with our bacon. So,
113. 3:41now we're going to add our eggs and now
114. 3:43our sausage, cheese. This is where I
115. 3:46need you to really pay attention. So,
116. 3:49when we wrap this thing, first step is
117. 3:50you're going to take this flap and
118. 3:52you're going to roll it over. You're
119. 3:54going to take out edge, flap it over,
120. 3:57and then you're going to take another
121. 3:58edge, flap it over. So now you're
122. 3:59tucking this finger and then you're
123. 4:01pressing all the way through to the
124. 4:04[music] end. So now we repeat this for
125. 4:06all 12 dippers. And each time you do it,
126. 4:09it just gets easier and easier. It's
127. 4:11crazy what these turn into. They
128. 4:12literally look like future human beings.
129. 4:16>> [laughter]
130. 4:16>> Dude, it's crazy. I feel like I'm
131. 4:18literally messing with an embryo. And
132. 4:20just like that, we have them all wrapped
133. 4:22and
134. 4:23they're ready to go in the air fryer. I
135. 4:24made some for you and it's 100% free,
136. 4:26the breakfast blueprint. Every recipe in
137. 4:28this video, all in one place. I just
138. 4:30want you guys to make these recipes.
139. 4:31Full grocery list with all the
140. 4:32ingredients for all these recipes, so
141. 4:33you can just take it to the store and
142. 4:35get the ingredients and then make the
143. 4:36recipes. And every recipe has the full
144. 4:38macros, a beautiful picture, an
145. 4:39individual recipe video link, all the
146. 4:41ingredients in great detail, all the
147. 4:42directions in great detail, all in one
148. 4:44place. So just scan the QR code on the
149. 4:45screen to get your copy for free. Takes
150. 4:47like 8 seconds to get. Let's get back to
151. 4:49the video. We're going to grab [snorts]
152. 4:50our air fryer. Spray the bottom just so
153. 4:52these don't stick.
154. 4:54We're going to add [snorts] these in
155. 4:55there. [music] And the goal here is we
156. 4:57want to fit half the batch in here. Now
157. 4:59we're going to spray the tops with our
158. 5:01avocado oil. This is going to help them
159. 5:02crisp up along with the egg. And we're
160. 5:04going to top them with a little bit of
161. 5:05everything bagel seasoning. So now we're
162. 5:07going to air fry these on 400° F for
163. 5:09about 5 to 8 minutes. It's just going to
164. 5:12depend on your air fryer. We want them
165. 5:13golden like you're about to see now.
166. 5:16Guys,
167. 5:17breakfast dippers. So these don't get
168. 5:20soggy while we cook the other ones,
169. 5:22we're going to put these on a cooling
170. 5:24rack. Now we're going to do with the
171. 5:25rest. So now we're going to make our
172. 5:26creamy chipotle maple sauce. This stuff
173. 5:29is
174. 5:30just motorboated it. It's like good. 170
175. 5:32g of plain nonfat Greek yogurt, 113 g of
176. 5:352% cottage cheese, two chipotle peppers
177. 5:38in adobo sauce, and 10 g of the sauce.
178. 5:40Such a cheat code for flavor. 30 g of
179. 5:43sugar-free pancake syrup, 7 g of lime
180. 5:45juice, 30 g of water, teaspoon of sea
181. 5:47salt, 1/4 tsp of black pepper, 1/2 tsp
182. 5:49of garlic powder, 1/2 tsp of onion
183. 5:51powder, and 1/2 tsp of smoked paprika.
184. 5:54And now we just blend this till it's
185. 5:56smooth.
186. 5:59Little dip.
187. 6:03Crazy, 112 calories, 12 g of protein.
188. 6:07Right?
189. 6:08We want to dip together. Wow.
190. 6:10Honestly, I don't know how we're going
191. 6:12to top that the rest of the video.
192. 6:14I'm about to show you guys how to make a
193. 6:17recipe that I love to make whenever I am
194. 6:19just wanting something [music] quick,
195. 6:21easy, delicious, a lot of volume, and
196. 6:23it's in the form of a breakfast
197. 6:24quesadilla. We're going to start
198. 6:25preheating our pan. While that is
199. 6:27preheating, we're going to season our
200. 6:29egg beaters, 200 g, two pinches of salt,
201. 6:32and then a little pinch of black pepper.
202. 6:39And immediately, you're going to take
203. 6:40your low-carb tortilla and you're going
204. 6:42to press it into the eggs, and we're
205. 6:43going to add a cover on top. So, this
206. 6:46comes together really fast, and before
207. 6:47you know it, it is time to flip this
208. 6:50thing. Sorry, I'm not going to do it.
209. 6:51I'll let my intrusive thoughts kick in
210. 6:53and flip it like that. Spatula, flip it
211. 6:56over, and voila. So, now we're going to
212. 6:58take honey maple ham. This stuff is
213. 7:00incredible. It's only 80 calories, 12 g
214. 7:02of protein. So, we're taking three
215. 7:03slices of this ham. It's about 2 oz.
216. 7:06Then we're going to add some of our
217. 7:07part-skim mozzarella, and then we take
218. 7:10this side right here, and we fold it
219. 7:12over. We're going to get a nice little
220. 7:14toasty on each side. So, once we've get
221. 7:16a nice toast on both sides, look at that
222. 7:19color. It's what we want right here.
223. 7:20This thing is a monster, and we're going
224. 7:22to make it even bigger. I believe
225. 7:23cooking is a superpower. It is honestly
226. 7:25the number one habit for losing body fat
227. 7:28while still eating a ton of delicious
228. 7:30food. It's what makes this whole being
229. 7:31healthy thing sustainable. But that
230. 7:33means I'm cooking every single day,
231. 7:35multiple recipes, eating good. But I'm
232. 7:37putting my pans to work. That's why I've
233. 7:39been loving HexClad. And that's not a
234. 7:41new thing. You guys know I just moved
235. 7:43into a new kitchen. I've been using
236. 7:44HexClad for a long time. So, not only in
237. 7:46this video you've seen the pans make the
238. 7:47components of the crispy breakfast dip.
239. 7:49And then right now you can see them
240. 7:50making the massive breakfast quesadilla.
241. 7:52And then later on in the video the
242. 7:54cinnamon roll protein pancake. The
243. 7:56versatility of these pans is unmatched.
244. 7:58High protein mac and cheese, chopped
245. 8:00cheese loaded fries, juicy burgers,
246. 8:02meatball sub, pasta salad, orange
247. 8:05chicken ramen, shrimp smash burger,
248. 8:07chicken smash sandwiches. I beat these
249. 8:09pans down and they've held up every
250. 8:11single time. And don't worry, they are
251. 8:13scratch resistant and the ceramic
252. 8:14nonstick is completely PFOA and PTFE
253. 8:17free. AKA none of those weird forever
254. 8:19chemicals in the coating that flake off
255. 8:20into your food over time. And HexClad
256. 8:22gave me a special discount for this
257. 8:23video. You can either scan the QR code
258. 8:25on the screen or it's the first link in
259. 8:27the description below. Trust me here,
260. 8:28HexClad deserves its spot in your
261. 8:30kitchen. And thanks to them for
262. 8:31sponsoring today's video. Melty, melty.
263. 8:34So, first off we're adding a nice little
264. 8:36handful of spinach. It's going to reduce
265. 8:38down whenever we cook it some more.
266. 8:41Actually, I probably added a little too
267. 8:42much. Trying to be Popeye in this thing.
268. 8:44Then we're going to add some of my
269. 8:46homemade pico. And I will make sure that
270. 8:48is in the free recipe book with all the
271. 8:50recipes in this video. Yeah, this stuff
272. 8:51is insane. Try and fold it [music] over
273. 8:53as tightly as you can. Tuck everything
274. 8:55in.
275. 8:57Big old thing in there. We're going to
276. 8:59top this with some washed mozzarella.
277. 9:02Air fryer
278. 9:03for about 3 to 5 minutes until the
279. 9:05cheese on top is nice and golden.
280. 9:08Oh
281. 9:10my It smells so good. This thing is
282. 9:12humongous.
283. 9:14And to go with the breakfast vibe, we're
284. 9:15going to add a little bit of everything
285. 9:17bagel seasoning. Slice this thing up
286. 9:19like a quesadilla. There was a sauce
287. 9:21that I would say probably is my most
288. 9:23popular of all time. I think it's this
289. 9:24one. My local avocado lime sauce. It is
290. 9:28only 24 calories. We're going to take
291. 9:29our avocado. The moment of truth.
292. 9:33Bam, bam. So, now we're adding one
293. 9:34medium avocado, 113 g of plain nonfat
294. 9:37Greek yogurt, 25 g of minced garlic.
295. 9:40Now, we're going to roll out the lime to
296. 9:42mobilize the juices.
297. 9:46We're going to be adding the juice of
298. 9:47one lime, 1/2 cup of water. Then, we're
299. 9:50going to add one pinch of salt. And then
300. 9:51lastly, cilantro.
301. 9:56You can't beat it. This takes 10 minutes
302. 9:58[music] to make and the macros are
303. 10:00insane. This whole massive quesadilla is
304. 10:01less than 500 calories, 60 g of protein.
305. 10:05Oh.
306. 10:06Holy.
307. 10:07Oh.
308. 10:08Unbelievable. Gosh.
309. 10:10>> It's heavy.
310. 10:11>> Thank you.
311. 10:12>> Stop. Wow.
312. 10:13>> Right?
313. 10:16Ooh.
314. 10:18>> Wow. I thought we were going to cheers.
315. 10:20>> You'd already taken a sip, didn't you?
316. 10:21>> No, I haven't.
317. 10:22>> Oh, you hadn't. My fault.
318. 10:26Then, cheers.
319. 10:28Yo, what's up?
320. 10:29I ain't seen you in a minute.
321. 10:32The perfect breakfast meal prep. Loaded
322. 10:34egg bites, only 93 calories, 13 g of
323. 10:37protein. These things are stacked. Why
324. 10:39are you getting these from Starbucks?
325. 10:40First, we're adding 376 g of egg
326. 10:42beaters, 220 g of 2% cottage cheese, 12
327. 10:45g of nutritional yeast. And now, we
328. 10:46season this thing. We're going with 1
329. 10:48tsp of sea salt, 1 tsp of garlic powder,
330. 10:511 tsp of onion powder, and 1/2 tsp of
331. 10:54black pepper. Now, we're going to blend
332. 10:55till smooth.
333. 10:57Now, we're going to steam 150 g of
334. 10:59broccoli. We're just going to steam it
335. 11:00in the microwave. Be right back. All
336. 11:02done. Steamy. Don't need a perfect chop,
337. 11:05just into pieces. So, now we have the
338. 11:07bacon from uh Canada, 60 calories, 10 g
339. 11:11of protein. We're going to use this
340. 11:12whole pack. Oh, I just got freaking
341. 11:14Canadian juice on me. So, now we're
342. 11:15going to take our Canadian bacon and
343. 11:16we're going to cut it into pieces.
344. 11:19Bada bing, bada boom.
345. 11:22Canadian bacon
346. 11:24is the best way to start your morning
347. 11:28when you're in Canada. All right. So,
348. 11:30you're going to need a muffin tin. Start
349. 11:32with our broccoli evenly to each one.
350. 11:35Next, we're going to go with our ham.
351. 11:37Our ham. [music] Canadian bacon? What am
352. 11:39I talking about? Now, we're going to add
353. 11:41our 2% cheddar cheese, and then lastly,
354. 11:44our green onion.
355. 11:45>> [music]
356. 11:45>> And now, the grand finale, we add our
357. 11:47egg mixture. And because if I were to
358. 11:48pour this right now, it's going to
359. 11:50dribble all down the side and make a
360. 11:51mess. The early ones, I'm just going to
361. 11:53add it by the spoonful.
362. 11:56Now, we're going to take this little
363. 11:57spoon and we're going to mix all of our
364. 11:59ingredients carefully. We've got to
365. 12:00release some of the air that is trapped
366. 12:01in the bottom. We're just going to mix
367. 12:03all the ingredients together. [music]
368. 12:04So, now these are going to go in an oven
369. 12:06on 375° F.
370. 12:0918 to 23 minutes. These are going to be
371. 12:12good. I want you to be able to eat
372. 12:13delicious food, lose body fat, and never
373. 12:14have to worry about what to eat ever
374. 12:16again. That's why I created the FDL app.
375. 12:18And I want to share a few really cool
376. 12:19things we just updated in the app. Our
377. 12:21filters category has gotten a lot more
378. 12:22options. Want 50 g of protein? Just
379. 12:24search it. You'll get exact matches or
380. 12:26the ones closest to it. Ingredient
381. 12:27match, where you can just plug in the
382. 12:28ingredients you have and see what it
383. 12:30matches with. Let's try ground beef,
384. 12:31tortillas, and cheese. Bam. You can be
385. 12:33as detailed as you want. Every recipe
386. 12:34has its own individual video and user
387. 12:36app reviews. These are a phenomenal meal
388. 12:38prep recipe. And then you can easily
389. 12:39scale the ingredients up and down. I
390. 12:41want to give your brain a break. And
391. 12:42this feature I love. You're going to
392. 12:44take the recipe, you're going to press
393. 12:44the meal plan. Let's say we're going to
394. 12:46go Thursday for lunch. Add to week. And
395. 12:48now you can see the macros plan for
396. 12:49recipes for the day. And this part is
397. 12:50great. You're going to build your
398. 12:51grocery list. Press add selected and it
399. 12:54automatically goes to your grocery list.
400. 12:55And then you can add pantry staples that
401. 12:56are already accounted for for the list.
402. 12:58And I love monogamy, but I know you're
403. 13:00going to make other people's recipes.
404. 13:01So, I want to make that easy for you,
405. 13:02too. You can just paste a link of a
406. 13:03recipe off social media, press import
407. 13:05recipe, press how many servings you want
408. 13:06it to be, press save to library, and it
409. 13:08uploads [music] perfectly. We've tested
410. 13:10this a bajillion times. And then you can
411. 13:12just easily click back to the recipe
412. 13:13video on social. And those are just a
413. 13:15few of the amazing features in the app.
414. 13:16I think you're going to love it.
415. 13:17Thousands of our members do already.
416. 13:18Let's get back to the video. It has now
417. 13:20magically been 18 minutes and we're
418. 13:21going to take these out of the oven.
419. 13:26Look at these guys.
420. 13:28Wow.
421. 13:29So now we're just going to let these sit
422. 13:31and cool and set most importantly. You
423. 13:33don't want to mess around with them
424. 13:34right now. They're still going to be
425. 13:35jiggly but like a cheesecake, you need
426. 13:36[music] to let them set for about 10 to
427. 13:3815 minutes and then we can pop them out.
428. 13:39Here we go. Pop this thing out. Look at
429. 13:42that right there. Pretty nice. Only 93
430. 13:46calories.
431. 13:46>> So good.
432. 13:47>> Don't listen to him. Don't just get
433. 13:48breakfast. Look at portability guys.
434. 13:50You've had this like so many times
435. 13:52already.
436. 13:52>> I've been having them for dinner, too.
437. 13:53>> I know you have been. Oh, what are you
438. 13:55having for dinner? I'm going to eat up a
439. 13:56few of those. Oh, what are you having
440. 13:57for breakfast? I'm going to eat up a few
441. 13:58of those. What are you having for lunch?
442. 13:59I'm going to eat up a few of those. And
443. 14:00last up on the menu,
444. 14:04we're making pancakes and not only
445. 14:06pancakes, the best protein pancakes on
446. 14:08the internet. They are cinnamon roll
447. 14:10protein pancakes. First up is 100 g of
448. 14:12pancake mix, 65 g of a vanilla whey
449. 14:15casein blend protein powder, then 20 g
450. 14:17of coconut flour. This is going to save
451. 14:18us a lot of calories. Then 8 g of zero
452. 14:21cal sweetener and we don't need baking
453. 14:22powder or a pinch of salt because using
454. 14:25a pancake mix, you don't have to use
455. 14:26baking powder or a pinch of salt because
456. 14:28it's already in the mixture. It's kind
457. 14:29of like a self-rising flour instead of
458. 14:31all-purpose flour. Now we're going to
459. 14:32whisk this to avoid clumping. Now we're
460. 14:34going to add our wet ingredients. We're
461. 14:35going to start with our egg whites, 60 g
462. 14:37of sugar-free maple syrup and then 240 g
463. 14:40of fat-free Fairlife milk. One thing
464. 14:42also with here, do not want to over mix
465. 14:44this. It's okay to have a little
466. 14:46chunkies here and there. So now we're
467. 14:47going to make our low-calorie brown
468. 14:49sugar cinnamon swirl that's going to go
469. 14:51on top of the pancakes. So first we want
470. 14:52to take 20 g of our light, I can't
471. 14:54believe it's not butter, butter and
472. 14:56we're going to soften it. It's already
473. 14:57been at room temperature for about 10 15
474. 14:59minutes but we need it a little bit
475. 15:00softer so we're going to put in the
476. 15:01microwave for about 10 seconds. It
477. 15:03should look like this. We're going to
478. 15:04add that melted butter, 12 g of a light
479. 15:06brown sugar and that's light in color
480. 15:07not light in calories where of brown
481. 15:09sugar which is zero calorie. Then 1 tsp
482. 15:11of ground cinnamon, 7 g of sugar-free
483. 15:13maple syrup. Lastly, one little pinch of
484. 15:15salt. And now we mix this all together.
485. 15:19We want this thick but not too thick cuz
486. 15:21we're going to pipe these on top in that
487. 15:24cinnamon swirl. We're going to put this
488. 15:25little mini piping bag. I'll have all of
489. 15:28my tools that I like to use in a lot of
490. 15:29my recipes linked in the description
491. 15:31below, but you're going to put it on
492. 15:32top. Take your mixture, add inside the
493. 15:34bag.
494. 15:37Twist the end. So, to make our pancake
495. 15:39super even size, but then also whenever
496. 15:41they're cooking, they rise up and they
497. 15:43don't expand out. That's what a lot of
498. 15:45pancakes do is especially protein
499. 15:46pancakes. They'll go out and so then
500. 15:48it's almost like a slope where the
501. 15:49outside gets overcooked, the inside is
502. 15:51undercooked. This is a 6-in pancake
503. 15:53ring. We're going to take some of that
504. 15:54light butter and we're going to rub it
505. 15:55on the inside of the circle. And we're
506. 15:57putting it on a paper towel just to make
507. 15:59sure that we don't use too much. Now,
508. 16:01we're going to add 1/4 of our batch of
509. 16:02pancake batter. And now this is where we
510. 16:04use our brown sugar cinnamon swirl.
511. 16:09You add a tiny splash of water create
512. 16:11like a steam effect. You'll see it'll
513. 16:13start to populate with steam and so the
514. 16:15top will cook also. You just don't want
515. 16:17the bottom cooking too too fast and then
516. 16:19the top doesn't cook fast enough. And
517. 16:20then when you flip it, then it a ton of
518. 16:22spillage. And then we don't have a clean
519. 16:23cinnamon roll swirl at the top. So, now
520. 16:24the pancake is looking nice. You can see
521. 16:28this is what we want. Lots of these
522. 16:29bubbles on the top. Now, we're going to
523. 16:31shimmy this thing.
524. 16:32And wowzers, look at that pancake. Clean
525. 16:36flip, here we go.
526. 16:39That's going to be a beautiful pancake.
527. 16:41So, now we have the cover back on top to
528. 16:42finish the steaming process. This is a
529. 16:44thick pancake. Now, it is time to flip
530. 16:47this thing. Moment of truth.
531. 16:50Oh my in
532. 16:53sane. Cinnamon roll protein pancakes
533. 16:55only 239 calories, 22 g of protein. Look
534. 16:58at the thickness. Oh ho my gosh. Wow,
535. 17:03that's a cinnamon roll.
536. 17:05Oh my god, phenomenal.
537. 17:08Oh.
538. 17:10So, if you made it to this part of the
539. 17:11video, you're a real one. It's the end
540. 17:12of the video and you watched all the way
541. 17:14through. So, I want you pay it forward.
542. 17:16Leave me a comment letting me know, what
543. 17:17did you learn from today's video? What
544. 17:19are some key takeaways that you're going
545. 17:20to apply to your future recipes? What
546. 17:21are the concepts and or what recipe
547. 17:23you're going to make first from the
548. 17:24video? And I'm going to pick one of
549. 17:25those comments to send, let's just say
550. 17:27an air fryer, maybe it's a HexClad pan,
551. 17:29maybe it's a blender, something that
552. 17:30would upgrade your cooking experience to
553. 17:32be able to make these recipes more
554. 17:34often. So just leave that comment and if
555. 17:35you want all the recipes from the video
556. 17:37in one book, in one place for free, scan
557. 17:40this QR code right here. Takes 8 seconds
558. 17:42to get. It's got the full grocery list
559. 17:43for all the recipes. And if you love
560. 17:45this video, you're going to absolutely
561. 17:471,000% love this video. I think you
562. 17:49should go check it out. I love you guys.
563. 17:51I appreciate you guys and I'll see you
564. 17:52guys in the next video. Peace.