Hungry AF Newsletter & Podcast | Edition 7

Last week, we broke down the science of pressure cooking. This week, we’re diving into slow cooking (aka crockpot cooking): why it works, how it can help you eat healthier with less effort, and how to use it to your advantage when you’re cooking for a family. We’ll touch on its backstory, then put the science to work with a high‑protein, slow‑cooked carne asada that fits your macros and wins over picky eaters. I’ll also show you the crockpots I actually use (yes, plural) and share my recommendations. And of course, we’ll close with your reader questions about slow cooking.

Ready to nerd out? Let’s start with what’s happening inside that slow cooker—collagen, gelatin, and why “low and slow” makes meat tender AF.

Food Science

Hungry for answers? Here’s your quick, nerdy dive into the food facts.

The Science Behind Your Crockpot’s Collagen Magic

What’s really happening in there?

When you load a collagen-rich cut—think chuck roast, short ribs, or brisket—into your slow cooker, you’re basically running a gentle biochemistry lab. Collagen, the tough connective tissue that makes these cuts chewy, undergoes a molecular transformation during slow cooking.

* Collagen 101: It’s a triple-helix protein (picture a tightly wound rope).

* The sweet zone: At low, steady heat—typically around 190–210°F inside a slow cooker—those helices unwind and hydrolyze into gelatin.

* The payoff: Gelatin is what gives you that juicy, silky, shreddable texture without adding extra fat.

Time, temperature, and tenderness

It’s not magic; it’s method. Collagen converts over time at controlled temperatures.

A simplified timeline looks like:

* Hours 1–3: Initial protein denaturation begins (structure loosens).

* Hours 4–6: Significant collagen-to-gelatin conversion.

* Hours 6–8+: Deeper extraction and fiber breakdown; returns diminish if you go far past doneness.

Key takeaway: Go by tenderness, not the clock. You’re done when a fork slides in easily and the beef shreds with light pressure. On High, that can be 3–4 hours; on Low, 6–8 hours. Lifting the lid slows things down, so resist the peek.

Why low-and-slow tastes better

* Moist heat + steady temp lets collagen convert without squeezing out moisture (a risk with high, dry heat).

* Gelatin enriches the cooking liquid, so spooning some back over sliced/shredded meat makes every bite taste richer—without changing macros much.

Science in place. Next up: what this means for protein, satiety, and building macro-friendly meals for real life.

Healthy AF: Real Food, Real Life

Juggling work, family, and your own well-being? Here’s your no-nonsense guide to eating healthy and practicing self-care—one real-life solution at a time.

Your High-Protein Goldmine

* Collagen conversion: During slow cooking, collagen becomes gelatin. Gelatin contributes to that silky, juicy texture and can support satiety. It’s rich in glycine, proline, and hydroxyproline—amino acids that complement the profile of muscle meat.

* Protein perspective: A 6‑oz serving of slow‑cooked chuck roast typically delivers ~35–40 g of protein. The “bonus” isn’t more total protein than lean cuts—it’s the combo of complete muscle protein + gelatin for texture and satisfaction.

Maximizing Collagen Conversion

* Choose collagen‑rich cuts: chuck roast, short ribs, brisket, pork shoulder; poultry thighs/drumsticks (skin/bone on) also benefit.

* Time and temp: Aim for gentle, steady heat. Low (about 6–8 hours) or High (about 3–4 hours) can both work; go by tenderness. You’re done when a fork slides in easily and the meat shreds with light pressure.

* Liquid, not a bath: Add enough liquid to create steam and contact—no need to submerge completely. Broth, water + aromatics, or wine all work. Spoon some cooking liquid back over sliced/shredded meat to keep it juicy without changing macros much.

Supporting Your Health Goals

* Satiety: Pair high‑protein portions with fiber (slaw, beans, peppers, high‑fiber tortillas) to stay fuller, longer.

* Sodium: Use coconut aminos or low‑sodium broth; finish with acid (lime) and herbs (cilantro) instead of more salt.

* Macro flexibility: Build tacos, bowls, or salads based on your targets—this base plays nice with all three.

Now let’s put this science to work at your table—how to make slow cooking a weeknight sanity saver and a holiday secret weapon.

The Family Table

Where every dish comes with a side of stories, a sprinkle of tradition, and a dash of inspiration from kitchens around the world.

Here’s how to use slow cooking to your advantage when you’re feeding a family or prepping for the big holiday meals.

Meal Prep Magic

* Cook once, eat many: That Sunday pot roast isn’t just dinner—it’s a week’s worth of high‑protein meals.

* Remix ideas: Shred for tacos and quesadillas, slice for grain bowls and salads, or fold into breakfast hashes.

* Liquid gold: The cooking liquid (now gelatin‑rich) makes a deeply flavorful base for quick soups or a drizzle to keep leftovers juicy.

Budget‑Friendly Nutrition

* Smarter cuts: Collagen‑rich, budget‑friendly cuts become tender, luxurious, and satisfying with time + gentle heat.

* Value multiplier: You’re transforming affordable proteins into “premium” results through pure kitchen science—great taste, great texture, great leftovers.

Holiday helper playbook

* Make‑ahead strategy: Slow‑cook proteins 1–2 days ahead; chill in their cooking liquid for maximum juiciness.

* Day‑of calm: Reheat gently with a splash of that liquid; finish with fresh herbs and acid (lime/lemon) to wake up flavors.

* Buffet confidence: Slow cooker on “Warm” doubles as a serving station—perfect for taco bars, baked‑potato bars, or slider spreads.

Time to taste the science. Here’s a recipe putting all of this into practice—set it, forget it, and watch it disappear at the table.

What’s Cooking: Lazy AF Carne Asada (Crockpot, High Protein, Flavor Not Negotiable)

Hungry for inspiration? Dive into the recipe of the week—real food, real flavor, real-life approved.

Set it, forget it, devour it: orange + lime + garlic + chili, slow-cooked into juicy carne asada. Kid-approved beef tacos, 25g protein/serving, and exactly zero weeknight chaos.

In developing this recipe, I started in the oven and wound up with overcooked, flavor‑light beef—fine for a weekend experiment, not a weeknight win. The “expert” versions were even worse: marinate, sear, rest, glaze, finish… I needed dinner, not a thesis. The shift was simple: keep the ingredient list short but strategic (citrus for brightness/tenderizing, soy or coconut aminos for umami, garlic and warm spices for depth) and hand the collagen conversion to the slow cooker. Low‑and‑slow heat breaks collagen into gelatin, so the beef turns tender AF with virtually no effort. That’s when it became a true weeknight staple.

Ready to cook? Grab the full recipe, video tutorial, step‑by‑step, and a FREE printable recipe card on my site.

Why This Recipe Wins

If weeknights are a negotiation between time, macros, and tiny taste buds, this recipe is the peace treaty. Toss flank or skirt steak in orange, lime, soy/coconut aminos, garlic, and spices, then let the slow cooker do the adulting. The result: tender AF, ~25g‑protein carne asada that wins over picky kids and partners alike, tastes like taco‑truck magic, and carries you through tacos, bowls, and quesadillas—with leftovers that somehow taste even better on day two.

Macros (per serving; 8 servings)

~212 kcal • 25g protein • 3g carbs • 11g fat • sat fat ~4g • sodium ~696mg

Note: Estimates vary by brand and trimming.

Want the exact tools I use to make this as easy as it sounds? Let’s talk slow cookers, smart add‑ons, and a few time‑saving favorites that earn their spot on my counter.

Eat, Shop, Repeat: Hungry AF Reviews

From new restaurants to kitchen gadgets, here’s my unfiltered take on what’s worth your time, money, and taste buds.

FTC note

Some links may be affiliate links, which means I may earn a small commission if you purchase—at no extra cost to you. I only recommend what I actually use and love.

The 3 Slow Cookers I Use

* Crock-Pot 7 Quart Oval Manual Slow Cooker, - Stainless Steel (SCV700-S-BR), Versatile Cookware for Large Families or Entertaining. My largest and most‑used. Great for families of 4+, large‑batch recipes, potlucks, and parties. Reliable, no‑frills, and roomy enough for big cuts.

* Crockpot Manual 3-Quart Slow Cooker Silver - My small but mighty weeknight helper. Perfect for 2–4 people, side dishes, or smaller protein batches without leftovers taking over the fridge.

* 0.65-qt mini Round Slow Cooker, Fondue Melting Pot Warmer with Dishwasher-safe Stoneware Crock, Glass Lid, Stainless Steel and black - Sounds niche, but I love it for melting chocolate (fruit/cookie/cake dipping), queso for game days, and keeping sauces warm. It’s the unsung hero of snack spreads.

Essentials for This Week’s Recipe

* Slow cooker (5–7 qt): roomy enough for 2 lbs flank/skirt steak to sit mostly submerged in marinade.

* Small mixing bowl + whisk: for the citrus–garlic marinade.

* Tongs: easy turning and transfer without shredding.

* Cutting board + sharp chef’s knife: clean slices against the grain (or two forks for shredding).

* Measuring cups/spoons: flavor consistency and macro accuracy.

Nice-to-haves

* Digital kitchen scale: spot-on portions and macro tracking.

* Citrus juicer: faster orange/lime extraction, fewer seeds.

* Skillet (optional): quick post-reheat sizzle for crispy edges.

* Fine-mesh strainer (optional): to skim/strain cooking liquid before drizzling over the meat.

* Tortilla warmer or clean kitchen towel: soft, steamy tortillas for taco night.

* Meal-prep containers with tight lids make leftovers easy—and a splash of cooking liquid keeps the beef tender.

Why it matters

* The right‑size slow cooker = even cooking and tender results.

* A sharp knife (or two forks) makes serving effortless—thin, silky slices or perfect shreds without mangling the meat.

Got your gear sorted? Let’s round it out with the best freebies and guides to make slow cooking even smarter—and dinner even easier.

Food for Thought: Resources & Recommendations

Consider this your go-to shelf for all things food, wellness, and inspiration—curated by me, for real life.

Related Resource (FREE)

Grab my free Instant Pot Troubleshooting Guide—10 common issues, simple fixes, and a printable cheat sheet. Keep it on the fridge in case of Instant Pot emergency.

Want a Slow Cooker Troubleshooting version next? Tell me “SLOW COOKER” in the comments or reply to the newsletter, and I’ll create it for us!

Ready to Snack Smarter? (FREE ebook)

If you’re a fan of this week’s recipe, you’re probably also interested in high-protein snack ideas. My brand new ebook, 60 High-Protein Snack Ideas for Real Life (and Real Hunger), is officially live, and it’s free!

Inside, you’ll get:

* 60+ macro-friendly, flavor-packed snack ideas

* Options for every diet (including lactose-intolerant and gluten-free)

* Tips for prepping, storing, and making snacks that work for your schedule

* Science-backed info on why protein matters (without the bro culture)

If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here and let’s get Hungry AF—together.

Have a favorite high-protein snack or a question about healthy eating on-the-go? Hit reply and let me know! I love hearing from this community.

Science says protein keeps you full; community says sharing keeps you inspired. Meet me in Reader Remix with your best remix.

Reader Remix

From my kitchen to yours—dive in, share your ideas, and see how the community makes each recipe their own.

Tag @HungryAF and use #HungryAFRemix so I can share your genius. Did your crew vote it “in the rotation”? Tell me what won them over—toppings, bowl builds, kid hacks.

Quick Reader FAQ: Slow Cooking

* Low vs. High: Low (6–8 hours) is extra tender; High (3–4 hours) works when you’re short on time. Go by tenderness: a fork should slide in and the beef should shred with light pressure.

* Do I need to sear first? Optional. A quick sear adds depth but this recipe is designed to be Lazy AF and still deliver.

* Can I overcook it? Yes—if you go far past done, it can dry out. Start checking at 6 hours on Low (or 3 hours on High). If it shreds easily, it’s ready.

* How much liquid do I need? The citrus/soy (or coconut aminos) marinade + the meat’s juices are enough. No broth needed unless you want extra sauce.

* Different cuts? Flank or skirt are great. Chuck roast also works and gets ultra‑shreddy; extend time until fork‑tender.

* Leftovers staying juicy? Store with a little cooking liquid. Reheat gently with a splash of it and finish with fresh lime.

Keep This On Your Fridge (FREE)

Free Lazy AF Carne Asada recipe card + weekly high-protein recipes.

Got a remix idea or a slow‑cooker question I missed? Drop it now—I may feature it next week.

Speaking of next week… here’s what’s cooking.

On the Menu: Coming Soon

Next week, let’s get you ready for Halloween—without the sugar crash or the kitchen chaos.

Coming up

Here’s what *could* be featured in the next edition, depending on what YOU most want to see:

* Smart Halloween Prep: Make‑ahead party bites, kid‑approved snacks, and a game‑plan for the big night

* Sweet(ish) Science: How to balance sugar, fiber, and protein so treats don’t hijack dinner

* Recipe Sneak Peek: High‑protein chili bar (slow cooker), roasted pumpkin “fries,” and a 5‑minute apple‑cider yogurt dip

* Gear/Guide: My favorite sheet pans and a time‑blocked party timeline you can copy

Your vote matters (quick poll)

Which do you want most next week?

A) Halloween Slow‑Cooker Chili Bar (with toppings matrix)

B) Healthy Treats Roundup (no fake sweeteners)

C) Slow Cooker Troubleshooting Guide (the printable!)

Vote in the above poll, reply with A, B, or C—or tell me your wildcard idea.

Topic Requests

What would make your October easier? Hit reply with your biggest dinner dilemma, and I’ll build a solution into the next edition.

To Go: Take-Away Knowledge

What I hope you gained from this edition of the Hungry AF Newsletter & Podcast:

* Collagen → Gelatin is why slow cooking turns tough cuts tender AF. Go by tenderness, not just the clock.

* Low or High both work; choose based on time. Avoid lid peeking to keep cook times honest.

* Macro‑friendly meals = protein base + fiber‑rich sides + acid/herbs to finish. Easy, satisfying, repeatable.

* Cook once, eat many: turn one slow‑cooked protein into tacos, bowls, salads, and quesadillas all week.

Thanks for reading and listening. I’ll be in your inbox (and ears) next week—till then, keep those slow cookers working overtime.

-Jenn Fast

P.S. Prefer to watch? The step-by-step carne asada video is up on YouTube—drop a comment with your remix so others can steal your genius.

Follow along on socials for daily tips and updates:

* 📷Instagram

* 🔵Facebook

* 🎶TikTok

* 🔖Substack

Timestamps

00:00 Introduction: Cooking Smart with Science

00:40 The Science Behind Slow Cooking

00:52 Lazy AF Slow Cooker Carne Asada Recipe

01:12 Gear Check: Slow Cookers and Tools

01:20 Reader Remix: Slow Cooker Tips and Tricks

01:55 Collagen and Gelatin: The Biochemistry of Tenderness

03:50 Building Macro-Friendly Meals

05:54 Family Table: Meal Prep and Holiday Tips

07:23 Lazy AF Carne Asada: Recipe Walkthrough

10:14 Pro Tips and Serving Suggestions

11:25 Resources and Recommendations

12:20 Healthy Snacking and Community Engagement

15:19 Upcoming Topics and Takeaway Knowledge

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com