Recipes by Nutrient

What is the name of the website that shows you the nutritional facts??

Honestly you make it too meta which defeats the purpose of the game:/

How r u ment yo figure out how many calories y burn in a day

Just saw the protein powder has gelatinised maca powder. This isn’t bound with gelatine is it?

Must admit, I laughed a few times at some things you said and actually just bought a 1 lb bag of this stuff on Amazon before the video ended lol. Can’t wait to try it!

I just discovered you! Thank you for the great information. I always struggle with a response when people ask me why I dont eat oil. This helps!

Nice share love your earrings ��✨ I create beauty and vlog videos and have uploaded a recent trip to srilanka hope you enjoy the content I create ��and stay connected��

eat well live healthy… I had 209/121 BP reading, after a month of vegetarian diet and supplements… I’m at 131/91, HalleluYah!!!

why are your stacks so large and the processing time so short?
Are you using mods and if yes which ones

Your videos are very helpful and really enjoying the food. Thank you

Hey! DEREK loved your transformation after being vegan… really Appreciate it…i wish i could put muscles like you after being vegan…. ��

I’m just wondering what use there is to cooking besides nanites. As of right now it seems to only be a passive way to make nanites, unless there is a way to consume the foods, which give you bonuses while exploring or doing missions or something.

I have been really thinking about what kind of recipes I could do as a plant based eater…. Then I came across this chanel and dam mind blown…. This is amazing and have been watching for about an hour

I’ve had several instances where I got 40 nanites from the galactic Gordon Ramsay just from offering steamed vegetables…

This video helped me a lot. I’ve been using Cronometr for a while now and I was little bit struggling with having too much of some of the minerals or vitamins, but now I feel better and know again more info how to put food together so its all good complete. Thanks!!

Hey! We love all of your videos, when are you coming to Australia for a no meat and greet������

You can also buy minced garlic in a bottle. Lasts forever if you keep it in the fridge.

Me and my boyfriend have been vegan for 1 month so far and we defiantly have a lot of learning to do but are extremely excited for this lifestyle change! Your videos have been a great reference we return to very often for tips and recipes! He’s a bodybuilder as well, so he really appreciates your channel! Keep up the good work!:)

Love your video always. Thank you for sharing. Keep up the good work. God blessed you and Crystal always.

Hello I am new to your channel so sorry for asking this question. What Nutrient calculator are you using in this video?

Anyone catch the name of the website he was using…? I looked up what I thought I heard but got no results ��

PROVE YOUR WORTH!!!!! Show a video geting DIPLO CHUNKS, A GIANT EGG AND FIENDISH ROE???? Cuz i cant find em bloody anywhere XXX

Thank you for your positive attitude and helpful information. I appreciate that you don’t try to hide behind the “Plant-Based-Diet” obfuscation. I find people who use that term unconvincing and untrustworthy. You, on the other hand, are up-front about your veganism and your videos are about what you do and the results. Straightforward and appealing. And they are about the right length. Keep it up.

Hey, i love your vids and state of mind.One of your videos shows an awesome park near the gym and the beach..which city are you living in? I’ve been to a lot of places on vancouver island but it seems like i missed that..

did you use soy milk or almond milk when you did the smoothie?

Oh Mary I am so sincerely happy for you that you were featured in the magazine, you deserve it <3

Hey boss! I’m newly subbed to your channel, and for the most part I’m a pescatarian, with the occasional fully plant-based day. I’ve adopted a few of your recipes such as your post-workout smoothie, buckwheat, etc… But what I seem to be struggling with is the calories vs protein intake… Despite tracking my macros and eating mindfully, I seem to reach a 2700-3000 calorie mark rather quickly while my protein intake is peaking at around 140g. I’m aiming for about 0.8g per lb of bodyweight (I’m 6’2 and currently at 208lbs, looking to cut down to something like 190…)

If you have any recommendations at all, or even links to other videos I should give a watch, I would be eternally grateful!

Running out of nooch? Here’s a link to get some more! >> https://amzn.to/3bnnKI2

The B-12 in Nutritional Yeast is put in if it says fortified it is added it does not form naturally, So what your getting is a synthetic form Vitamin B-12. Just look for Nutritional Yeast that isn’t fortified. Do your research! Its ok to use for a short period of time.

So I’ve gone down a few of the comments yet I find no one asking the most obvious question (to me having stopped the video at 0:15 seconds. What kind of beer you drinkin”?

All these foods seem to have some effect/buff when they are consumed. The problem, however, is that eating the food doesn’t show you the buff it gives unless you need it at the time. (ie food that restores your shields will only say it’s done so if your shields were not fully charged. Same with life support and hazard protection recharging buffs.)
So I just spent the last 3 days in game gathering all the ingredients I needed, and making every. single. recipe… >.<...only to find that there's no way to know what all these foods do without some pretty time-consuming research. Very few of the effects are listed in the nms wiki. If anyone knows of a link where someone has listed the effects, please let me know and I'll be eternally grateful!!! ♥
It’s also worth noting that the Space Anomaly’s “Gordon Ramsay” doesn’t give a damn what you feed him. I gave him the same dish 3 times in a row, and he gave me what seemed to be random amounts of nanites for each, and had a different reaction to each of them as well. I could have saved a lot of time and just made about 100 of any one thing. Making everything was a huge waste of time.:(

I think it would b cool if they gave a cooking specialist terminal u could put at ur base

My kind of girl,beer from a jar,and popcorn, good down to earth information,thanks

Happy New Year my dear friend! So excited to see what you have in store for us in 2020!:-) Maria

You gotta sit in a giant smoothie bowl my dude, with giant berries and granola. Millions of views.

I saw Dr. Fuhrman at conferences in 2003, 2004 and 2005. It is now (nearly) 2019 and Dr. Fuhrman has barely aged.

How do you obtain mordite now?? I kill so many creatures and only get meats.. No mordite, so I can’t even set up a farm for it? Am I missing something?

Love this!! How many grams of oats do you normally eat to feel satisfied but not too full and ready for lunch?

In the latest versions cooking is indeed a way to make some pretty good buck especially if you don’t have mineral extractor farms set up.

Hey Xaine, now that the last update added some buffs to eating food, will you do I guide that maps out what food gives what buff?

Many many thanks for this. Watching the video I can appreciate the effort that went into producing the video and the list. I have a much better understanding of the list after watching the video.
I believe one improvement to the list might be to identify foods and baits that are also ingredients (making it easier to find them in the list) I played around with this using a combination of VLOOKUP and conditional formatting within Excel spreadsheets. I will not publish, as the data is all your work, so your should get the credit for that.
Totally agree that that the products produced need to be more useful in game. Nanites are great, but there are already easier ways to obtain them either by exploring/scanning or using the refiners (and the nanites received as a reward, far more predictable).
For the present I will carry on farming plants and storing ingredients within the Nutrient Processor. There is not, as yet, sufficient incentive for me to bother with farming animals, but there is definitely room for future expansion and I hope the Hello Games devs are a least considering buffs if not actually working on the code yet.

Ya buffs would be the only thing that would make cooking worth it. Thought about giving out Salty Custard to noobs in the Nexus so they can get nanites but the process doesn’t sound like fun and I don’t think the noobs would know what to do with the salty custard, or even larval cores which would be even more boring to farm. I could craft stasis devices and fusion ignitors all day but what’s the point when units are so easy to come by. Guess I’ll just wander around looking for cool base spots.

Its crazy they made it so difficult there should only be like 20 recipes max or somthing like ark survival evolved where there is like 6 or 9 lol alot easier lol. They dont give you enough storage for all this crap not even close plus its not worth the effort even when you tame somthing it still just runs away I think they should do somthing like ark survival evoled easy animals tamed are actually tamed nit just run away anyway or disapear later lol whats the point

Love when you said they eat the pellets to go dookie! Those animals really drop big loads of Dookie!!!

do not have more than a teaspoon,,it can cause flushing of the skin,,and make your skin itchy,very healthy,,but use a very small quantity

That theory is sound Xaine regarding a reward system like energy boost or speed or cold resistance. Makes sense to me otherwise there are better alternatives to getting units and nanites. if that’s the case, i’d rather spend time learning how to build bases.

Dear Mary, I have enjoyed sp much your show. I would like to know if you have an old recipe for spoon bread. I had one years ago where I would put the meal, etc in the oven and then I would pour boiling water into the mix and then cook it. maybe you can help me with this and thank you and please, keep sharing with us. I love it. which cook book should I buy so I can set up my pantry as you would. thank you once again and always, give god the glory. Marianna sims [email protected] gmail.com

I’ve been a big big fan of Heidi’s from over at “Rain Country “ for well over a year now (she’s amazing!) I’ve heard her mention your channel a few times. Just watched my first video of yours today…and I loved it! I immediately hit the subscribe button. ��. I started a recipe binder a couple of months ago after watching a Jordan Page video where she mentioned having one. I’m telling you! That was an epiphany moment! My pancake recipe is in one book, ice cream recipe in a pamphlet that came with the machine, banana bread recipe in another book, pizza crust recipe from the internet etc. not to mention all the book marks and zillions of screen shots on my phone. I have a ton of recipes in a recipe box as well but Its hard to find what I need because it’s in alphabetical order and not by category. DUUUUUUH! Why not put them all in one place?! �� Its taking me quite a little while to compile everything (I’ve BARELY scratched the surface!) but Im enjoying the process immensely and have come across many recipes Ive forgotten all about. Can’t wait to hear about your kitchen journal! Now excuse me while I go binge watch your videos. ��

Don’t forget that you can store items in the food processor, and that they stay stored when you pick it up. Basically, you have 25 food storage slots for 1. It’s good for when you want to go gathering non-farmable ingredients. Great video!

So this may be a silly question but what is the point of cooking? Yes you can make A LOT of things but do you get buffs from food? Do you get health back when you eat? I’m just confused what the point is

**Edit**
I really should wait till the end to comment seeing that Xaine talks about this at the end of the video. So you can get a bunch of Nanite Clusters and thats really it. I’m kind of sad there isn’t more to the food.

Hey Derek,
On my macronutrient calculator it says I need 171 g of protein but yours says 56g. Im probably about 15kg heavier than you, do you have any idea why this is? Love your vids by the way, they are really helpful, thank you.

Yep just creatine and quality protein got these results lol. I started watching early uploads and then now. Thanks for the content.

3 ways to use nutritional yeast! Are you a fan? What’s your favourite thing to sprinkle it on?

It is a shame that this game is becoming a grind. A game turn off for me

Hum, sounds fun, but not too profitable compared to other ways to get nanites.

Such a complex system with so many ingredients and recipes, you’d think the rewards would be a bit better. Perhaps they have plans to make it more worthwhile. Also, we’re going to need even more storage for the hundreds of ingredients. Thanks for all your hard work on digging through the game files.

I’m so thankful for your channel I have the book you talk about but I struggled to understand some of it.. ok a lot of it. Now it’s like oh yeah Mary taught me about this. I can do it! My water bath canner arrived today and my dehydrator comes tomorrow! I will be quite busy catching up! I am so blessed to have found you!

So healthy and delicious as usual! �� Which peanut butter do u useit’s so creamy?!

Cooking is the most pointless thing in the game, and so it is creature riding because.

So what is the point of cooking in the game?

I havn’t been playing the game in a long time, but it looked like that dougnut just was worth 800 credit? So why bother?

Mix some nutritional yeast with whipping cream and salt for a delicious sauce! You can also add other spices to your liking.

Thanks for a great video without a bunch of advertisements & begging for subscribers!

I love nutrition yeast and will just eat it out of the package with a spoon.

Hi Mary, First, I want to wish you and your Family a Wonderful and Happy New Year. I am going to tell you my experience making this Wonderful beef bone broth: I have been making beef bone broth twice a week for four months as a medicine for my broken toe and my ankle. The collagen of the beef bone broth has helped me tremendously. Every time I go to the doctor the toe looks better and better and it’s healing. My skin feels wonderful and soft. I think I have master your beef bone broth because it’s very gelatin that I made a video on my cell phone which I will add it later. I want to Thank you for sharing your recipe. I also made a turkey broth, however I prefer the beef bone much better. I put the broth into 6 to 7 jar with all the fat, then I wait 6 to 7 hours than it’s easier to separate the fat from the broth. Now, I have this beautiful broth gelatin waiting for me to heat up, so I can drink it. Gladys

Hey bro. Where and how did you start to learn cooking vegan meals?

I put it on my eggs. I’m doing Keto right nnow Note:: When using it NY put it on after cooking the food. Heating it will kill the vitamins in it.

I love you and your sweet spirit as well as your videos. You have taught me so much!! Thank you ��BLESSINGS FOR 2020 ������

I thank you from the u.k the only problem I have is I didn’t discover you earlier and I only have internet on my mobile I’m not computer knowledgeable. But for what I have watched and able to save some I havnt been able as you have to download.im dialectic and 69 and sorry if some words are not ok.the other problem cant seem to get the wonderful things your able to as this is the U.K were so behind.but I love watching you I wish you had your own television series. I used to watch the pioneer woman although a great cook there is not the information and everything is cheese and meat base perfect for ppl who want this but I like traditional and I love your preserved fermented products and am trying this.thank you for giving me the contact to get kefir milk granules I havnt done so yet as been I’ll.but I’m determined to follow you as much as possible I believe I will be able to cut out diabetes tablets etc once I get into the good food u make.also we all need good bacteria in our gut so all the best to you thank you for just being so nice xxx

For those of you asking about my super awesome earrings, I got them here: https://www.caitwind.com/🙂

I would like you to do a video on Thomas DeLauer’s video bashing game changers video.

Am loving these videos!! Not only is the cooking demo fantastic, but love seeing the success stories. I especially loved this one, what a huge change. My goodness, I don’t know why everyone isn’t eating this way!! Once you try it, you just start to feel great and love it:)

They need to develop this feature further with Cronus only ever giving his time to full batches of 50 at a time. Imagine me trying to plow through a hauler full of food stacks of 50, 1 portion at a time… Also Mordite can be farmed and turned into meat.

Spot on guide Xaine �� Eating should at least give you a jet pack boost similar or equal to the boost from the Deuterium rich plants.

That hallogen oven looks so freaking cool! Your meals always look glorious ❤️

Cooking appears to be something to do just for the sake of doing it as it stands now because I see very little benefit in spending all time gathering the mats. A better way to get nanites is with the refiner using geodesite and irredesite, which can be crafted from inexpensive mats purchasable from traders at space stations, in the refiner to get platinum and put that in the refiner.

Ive been subscribed & watched your vids for awhile now but can’t remember if you ever did fruitarian, wether all sweet fruits or both sweet & non-sweet fruitarian? Do you feel your best eating starch based rather than fruit based? What are your pros and cons of each?

Personally i was starched based most my life and gradually shifted to fruit and feel best on fruits. But I’ve had a hard time mentally letting go of 35 cal Silk cashew milk & artificial sweetened items (chewing gum & Walden farms products) because I’d really be upping my calories using raw nut milks & date syrup daily. I eat enough calories already and don’t need to gain a pound. ��Yet I wonder if those processed vegan health items are enough to keep your health in a lower state than it could be if eating more calories which may or may not lead to more fat on your body? I know toxins in foods can make your body hold water weight to protect itself etc… am I & the question making sense? Could more calories while eliminating the extremely low cal processed versions of it cause weight gain?

Hi Sweet Friends, Today, I’m sharing my 2020 Channel Update for What’s In Store For This Year here at Mary’s Nest Cooking School. We’ll have more Traditional “Nutrient Dense” Foods Recipes, Meal Planning, A Pantry List, Kitchen Life Chats, including how to make a Kitchen Journal…and More! In case you need a refresher course in “Mastering the Basics” of Traditional Nutrient Dense Foods Cooking be sure to check out my playlist of 15 detailed tutorial videos here: https://www.youtube.com/playlist?list=PLkRuW3pBo2U3b4eu0QraZReKlGzA11h3y Love, Mary

Certainly not healthy killing all the vitamins with cooking, so misleading

bro, b12 doesnt come from animal products… it comes from bacteria. everyone should be adding b12 to their diet

So looking forward, to this New Year, and new videos. Thank you so much, for all your hard work.

Thanks for making the content man! Your comment on view content has really got me fired to take control and not care about the views I was afraid of not getting. Your content has really spiced up over the years, I’m on the path to making content just have to make the time for myself to make sure it’s what I’m ready to share. You’re such a great human and I thank you for always being authentic! ❤️������

Thanks, Mary! I’m a New subscriber. I actually found you from the US Wellness meats website. I have a hard time finding affordable meat that is healthy (I live in CT). I purchased the Nourishing Traditions book several years ago and have made bone broth but I’m a bit intimidated by all of the information. I appreciate having someone like you to encourage us on this journey of healthy eating. I think it would be interesting if you did a video on meal prepping with Traditional ingredients (kind of like those what I eat in a day videos).

Hi Mary! I have only recently found your channel on YouTube. Thank you for sharing all these wonderful recipes and traditions with us. In the past couple of weeks, I have made saurkraut, kombucha and your strawberry vinegar recipe.I am looking forward to watching more of your videos. I appreciate the detailed instructions. Also, I find your voice to be very soothing and relaxing ☺️

exciting! Im really look forward to your kitchen journal flip through!

So they added a whole bunch of new items and stuff to the game whose main purpose is…..kinda pointless?

Yea food perks are boring and also Sean lied and said we can sit in chairs…you can sit in 5% of “some chairs”…cmon, this is so easy to do.

Hey I watched your extract videos and finally got everything to make them but now my question is I can not get anything higher than 76 alcohol can I use that

I am not an advocate of Dr. Fuhrman’s way of eating; I believe we were meant to eat as carnivores (meaning not SAD, but animal foods with no crap). I was vegan, then Macro years ago and saw what it did to people long term. However, I am a foodie and have always loved to eat everything, and this looks absolutely delicious, as do his other dishes. And I like him more much more than the other vegan gurus-he doesn’t bombard you with negatives and and deceptive propaganda like McDougall, Greger, and Barnard. His message and recommendations are always positive.

Hi Mary, amen to making the transition from processed foods to home-cooked nutrient dense meals a do-able and realistic one. Overwhelm can all too easily steal our enthusiasm; you are right-on when you encourage folks to take it slow and master one technique at a time. I’m looking forward to learning more from you in the coming year. You are a beautiful and knowledgeable teacher! Congrats on the twin honors of being named US Wellness Meat’s featured chef and for being featured in by AAA!!! Thanks for everything! XOXOX Michele

Yay for how to create a kitchen journal! I’m trying to be better about writing things down

Hello mary, have been following you from Spain for the past year and have learnt so very much. Love your way of teaching, do you have any food tips for people with ulcerative colitis. Many thanks��

Hey simnett, I am eating very healthy and I am 173 cm tall, I wake up at 7.30 AM and start eating all my meals between 6 PM and 10 PM, and go to bed at like 11 PM, so I to bed with all of ky fuel refilled. Going to bed very full, digesting good in the morning but still waking up with and hungry stomach sounds… How is this possible, do you know a answrr?

Hi Mary, I recently found your channel, and I Love it!!! You can really tell when someone is a legitimately kind and caring person, and you are! I look forward to trying many of your recipes. I love to cook and I’m getting my shopping list ready!

Mary, my mother and I have really enjoyed all of your videos! The fact
that you inform us about the nutritional benefits of each and every
ingredient is very enriching. Love from India!

What happened to the “uncooked veggies are better for you” theory?

Yeeaaayyyy! I’m all for this! I’m 70 and still not a good cook! I’m glad your gonna help me check this off my bucket list. Thanks

Sounds good. It could be a good idea to include it as a sample in the orders.
There are a few products that now I use thanks to the samples I get with my orders ��
Sometimes it works and we continue buying it ��
Thanks for the info.

I’m looking forward to this, I so struggle trying to put it all together. Thanks Mary.

Would you do a grocery haul please♡♡♡ I would like to see how you prepare for your week:) Thank you!!! I LOVE your channel!!!!

My game doesn’t recognise mordite as a bait ingredient. Help!

I can’t wait for the Appalachian and mountain recipes. Still waiting to try the salt bread!

Can’t wait to see where you’ll take us this year. I’m still working on the basics but it will be really enlightening to see how you incorporate the foods into meals. You are so sweet and welcoming and so much fun to watch. Couldn’t help wondering how long it will be before we see Mary’s Nest on the Food Channel. They are in sore need of a Traditional Foods Show! I do love our YouTube family though. ����❤️

Love the video!! By the way you should try eating sweet potato with a bit peanut butter… it’s so good ��

I’m new to your channel. I love to cook. I have since childhood but coming from a southern African American home I’m used to eating differently. I have learned a few new things from your channel and I find your voice incredibly soothing. Have a wonderful year! ��

Hi Mary, love your videos, and how pleasant you are presenting them,

Hi Mary. First off I LOVE your channel and I’ve learned so much from you. I love cooking healthy so this is one of my favorite channels to watch. Secondly, If you can add the recipe for fermented cucumbers on your web page I would appreciate it. Right now my goal is to try to buy the equipment I need to make traditional food that you show…like fermented cabbage, fermented salsa, and bone broths. I realize I don’t have the items you use, but will work on it despite my limited income. I look forward to being with you another year for traditional food. You’re like my personal grandma….I have others watching your channel and learning how to cook traditional foods. Thanks Mary….love and God bless you!!

Any advice to take it while travelling, surely there will be no room to stop and cock, so any advice on instantly have a small tea spoon of it with water, meant the nutritional yeast made at home, outta water and flour

Do you have a video how to make beef or chicken bullion? I would like to get away from store bought chemical ones

We love you Mary, can’t wait to see what you will have this year!

I love the idea of the kitchen journal! I just love your videos. You’re so sweet…God Bless!

Dumb azz. Yeast is not a plant. It is living organisms, live creatures that eat and breathe. Anyone using yeast IS NOT a vegan. https://www.scientificamerican.com/article/watch-yeast-live-breathe/

Can’t wait to try these! Do you have a recipe for the kale chips and parmesan?

Hey Mary! If you have a pretzel bread recipe you like, would love to see a video of that!

Thanks for your work on this my friend. Your video was very well done and easy to follow. Have you experienced any strange glitches since the new update? I had the harvester robot set up and powered and two feeders and they kept disappearing. Along with 6 atmosphere harvesters.
I’m on XBOX 1 though. Maybe it’s a lack of cpu power.

I’ve been using nutritional yeast on my popcorn since I was a little kid. ����

I’m the only one who doesn’t like this stuff �� I’m trying because I already bought some lol

This saved my cooking life as a vegan mother. My son loved it on his porridge.

I love it so much I just sprinkle it all over my salad…it’s like adding nuts and cheese!

Whole Foods sells it as a powder which is cool cuz it goes on popcorn easier!

Fun fact: the B12 found in animal products is there because the animals were fed B12 supplements.

I usually make a chickpea “chicken” salad and sprinkle it on top! Gives it a great nutty/cheesy flavor. So yummy!

Happy New Year Mary! Wonderful information! Congratulations on all your accolades Mary! Such a beautiful personality!

Oh, I want to set the intention to find five Traditional Dinners that my family will actually enjoy.

A lot of these nutrient-rich diets obviously are good for you but you have to still have calories people that are losing or trying to lose weight and you eat a bunch of vegetables all day obviously all that fiber all those nutrients that you’re not used to getting into your body are going to make a difference for you and weight is going to come off but if you’re a slender person and you need some calories to maintain weight eating a bunch of vegetables all day you’re going to be miserable you have to have calories in some of those people that are slender and have high cholesterol can’t just be eating a bunch of nuts and seeds to get calories all day so it’s very difficult at times to be able to get the calories and still eat healthy foods and you find yourself in that situation if you’re slender and just trying to eat healthy to get calories you’re eating like every 2 hours and sometimes that’s just not practical so I’ve been doing a vegetarian type lifestyle since 2015 and I’m a slender guy and I’ve really struggle to maintain weight because I have to eat so much and I’m not used to eating so much food so just something to keep in mind not saying that eating this type of food is it healthy it is but you can’t say well I’ma replace this with that and you go from having something that’s 800 calories to something that’s 80 calories and expect to feel fulfilled and a lot of people make it frustrated and just go back to eating with their eating so sometimes it’s not as easy as people think.

Now that’s a lot of chopping, too much work for a meal that doesn’t look that good or filling! ugh

Does anyone know where to get Diplo Chunks? I’ve killed dozens of Diplos on 4 different planets and they only give Meaty Chunks?

I can’t put Mordite in the nutrient processor. Any suggestions? PS4, 2.07.

Great video D! Get some mango in your smoothie and you’ll be good with vitamin E!

I’m turned on…..and I’m a heterosexual male!……good job Doc

Youd have to eat the WHOLE thing in order to fill satiated. These foods are TOO low in calories.

I love a man who know his way around the kitchen making healthy food.

Yeah, I know this is about health but I can’t get over the color of that shirt. It is awesome!

So what’s the easiest recepie to get 40 nanites from the NPC at nexus?

I just bought the cookbook yesterday and can’t wait to start cooking from it. I need help to add flavor to my vegetables to replace the butter, oil and salt. All 4 dishes on this video look scrumptious!