Hungry AF Newsletter & Podcast | Edition 6

Hey Hungry AF family,

Want potato salad that holds together, soaks up flavor, and doesn’t commandeer your stove? Same. That’s why the Instant Pot version has become our house standard (and the top recipe on my website). Today I’m breaking down the micro-why—what’s happening inside those potatoes—and the macro-win: creamy, consistent results in minutes.

Bookmark this for potlucks, holidays, and any Tuesday you’d rather spend eating than babysitting a boiling pot.

Food Science: 🥔 The Potato Salad That Broke the Internet (OK, My Website)

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

If you’ve ever tried my Instant Pot Potato Salad, you know it’s not just another side dish—it’s a game-changer for busy parents, and anyone who wants a comfort classic with an optional healthy twist. But here’s the thing: the real magic happens before you even add the mayo.

The Science: Why Pressure Cooking Rules

Let’s geek out for a second. When you pressure cook potatoes, you’re not just speeding up dinner (though, bless the time savings). You’re actually creating the perfect potato texture at a molecular level.

* Starch Chemistry 101:Potatoes are packed with two types of starch: amylose (structure) and amylopectin (creaminess). Pressure cooking at 240-244°F (way hotter than boiling) lets these starches gelatinize evenly—so you get tender, not mushy, potatoes that hold up to mixing and storing.

* Cell Wall Superpowers:The high temperature and pressure break down pectin in the potato’s cell walls just enough to get that dreamy, fork-tender bite, but not so much that you’re left with mashed potatoes. It’s like having a lab-level control over your dinner.

* Flavor Boost:Pressure cooking traps all those delicious, volatile compounds that usually escape with steam. Translation: more “potato-y” flavor, less need for extra salt or fat.

* Nutrition Win:Since the cooking liquid stays in the pot, you keep more of the water-soluble vitamins (like C and B vitamins) that usually get lost in traditional boiling. That means more nutrition per bite—and better macros for my fellow MyFitnessPal trackers.

Why This Matters (Especially If You’re Busy AF)

I started Hungry AF because, let’s be real, I love food but not the endless hours in the kitchen. Pressure cooking is my not-so-secret weapon for getting healthy, crave-worthy comfort food on the table fast—and now you know the science backs it up.

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.

Before you come for me for a Recipe of the Week that features a mayo-based dressing, I know it’s a comfort food, not a health food. It’s called balance, people!

If you *really* need to lighten up this recipe due to dietary restrictions or an excess of potato salad in your past, the easiest way is to replace up to half the mayo with either a reduced fat or fat-free Greek yogurt. You can trust me that this will not sacrifice any flavor – I once made this substitution without telling anyone, and no one noticed!

Alternatively, you can replace up to 1/4 of the mayo with a reduced fat or fat-free sour cream. This may alter the flavor and introduce a tanginess, but you might actually like that about it. If you are vegan, obviously leave out the eggs, and there are many mayo substitutes available on the market. I cannot, however, vouch for how any of those taste.

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.

Like all my recipes, this week’s Recipe of the Week is a big hit with the family, except for the picky tween, but we can ignore her for the time being. I will also confess that half the family likes the addition of the hard-boiled eggs, while the other half does not. So in videos of me cooking this recipe, you will usually see me separate the finished potato salad into two different bowls before adding the egg to just one of the bowls. It’s an extra step for anyone who does not like eggs. But do we really need those people in our lives? Kidding. We love you anyway.

This makes a great Easter side dish, to go with ham, or for your summer BBQ. Easy to scale up so you can make larger amounts for parties or potlucks.

I would love for you to give this recipe a try and let me know what you think. Better yet, give it your own spin and report back how your tweaks worked out so I can try them out, please. And be sure to include photos and tag me in any social media posts of your finished product.

What’s Cooking: Instant Pot Potato Salad

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

Need a side dish in a hurry or have potluck panic? Instant Pot to the rescue! Potatoes and eggs cook together in one pot, 4 minutes under pressure, zero babysitting. Toss, chill, demolish.

I grew up on this potato salad long before Instant Pots were a thing. My German dad made it for special occasions, and I loved it—but the boiling, draining, and juggling eggs meant I only made it once or twice a year. Then the Instant Pot showed up and, welp, no more excuses. Now it’s a weeknight-friendly, bring-to-every-BBQ staple.

Why this recipe eats:

* Quick win: 20-ish minutes, mostly hands-off; potatoes and eggs cook together.

* Customizable: With or without eggs, dill pickle fans can swap vinegar, “lighten it up” options included.

* Family-approved: Half my crew wants eggs, half doesn’t—easy split at the end.

* Warning: This disappears fast. Double it if you like leftovers.

Recipe details

* The method: Small-dice russets, add salted water, nestle eggs on top. Pressure cook 4 minutes, quick release, ice-bath the eggs.

* The dressing: Mayo + Dijon + apple cider vinegar + celery + onion + salt + pepper. Toss while the potatoes are still warm so they drink up the flavor.

* Finish: Fold in chopped eggs (if using), chill, then garnish with chives and a dusting of paprika.

Get the full recipe + video:

* View on my site: Hungry AF (see “Instant Pot Potato Salad”)

* Watch a short video version on Instagram: Instant Pot Potato Salad

* Interested in a full step-by-step video tutorial? Leave a comment or reply and I’ll create it!

Pro tips

* Use russets here: Pressure cooking prevents waterlogging and russets absorb dressing like a dream. Waxy potatoes = less flavor absorption.

* Smaller dice = more surface area = more dressing in every bite.

* Mustard is non-negotiable. It’s doing heavy lifting for depth and brightness.

* Pickle path: My parents added chopped pickles (no vinegar needed). I, however, am Team No Pickles—do what your heart (and taste buds) want.

Serving suggestion

* Make-ahead magic: It’s even better the next day—hello, party or holiday prep.

* Plates that pop: Mound on a shallow platter, swipe a little extra mustard-mayo in a crosshatch, finish with smoked paprika and chives. Or, scoop into a lettuce-lined bowl for Instant “who brought that?” energy.

* Pairings: Easter ham, summer BBQ mains, smash burgers, or a rotisserie chicken and greens situation.

* Lighter/vegan tweaks: Swap up to 1/2 the mayo for 0% Greek yogurt (no one will notice), or go vegan with your favorite plant-based mayo and skip the eggs.

Next up

Curious which Instant Pot I use (and my set-and-forget settings)? I’ve linked it in Food for Thought below.

Food for Thought: Resources & Recommendations

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

Feature: The Instant Pot I used for this week’s recipe

* What I’m using: Instant Pot Duo Plus 9-in-1 Multicooker, Pressure Cooker, Slow Cook, Rice Maker, Steamer, Sauté, Yogurt, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel, 6 Quarts

* Why I love it for this recipe: Potatoes and eggs cook together in 4 minutes under pressure—no babysitting, zero waterlogging, and the texture is chef’s kiss for tossing with dressing while warm.

* Settings I actually use: Pressure Cook → High → 4:00 minutes → Quick Release → Keep Warm off.

* Who it’s perfect for: Families of 3–5 (6‑qt). Batch-cookers, party people, or BBQ season? Consider the 8‑qt.

Shop my picks

* Instant Pot Duo Plus 9-in-1 Multicooker, Pressure Cooker, Slow Cook, Rice Maker, Steamer, Sauté, Yogurt, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel, 6 Quarts

* Instant Pot Duo Plus 9-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker, Warmer & Sterilizer, Includes App With Over 800 Recipes, Stainless Steel/Black, 8 Quart

* Bonus: Spare sealing rings - Keep additional sealing rings just for “savory” so your cheesecake never tastes like garlic bread. You’re welcome.

* Stainless steamer basket (great for eggs/potatoes)

* Egg rack (stack-and-cook)

* Glass lid (for sauté/serve/chill)

If you already own one

Duo vs. Duo Pro Plus vs. Duo Plus: Any of these will nail this recipe. If you sauté a lot, the Pro’s thicker stainless pot and nicer interface feel worth it. If you’re budget-first, the Duo is the workhorse.

Alternatives

No Instant Pot? Stovetop pressure cookers work (lower water, same timing). Air fryer lids/combos aren’t needed here—this is a steam/pressure game, not a crisping one.

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.

Ready to see it in action? Head back to the recipe and watch the step-by-step—then peek below for more tools I use to plan, post, and stay sane in the kitchen.

Ready to Snack Smarter?

Readers and listeners are always asking for healthy, satisfying snack ideas—and I delivered! 🎉 My brand new ebook, 60 High-Protein Snack Ideas for Real Life (and Real Hunger), is officially live, and it’s free! This guide is packed with crave-worthy, quick-to-make snacks that actually keep you full (because nobody has time for hangry afternoons). Whether you’re meal-prepping for the week, need something you can toss in your bag, or just want to level up your snack game, you’ll find real solutions for real life—no bland rice cakes here.

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.

We’re kicking off Reader Remix, and I want your first riffs.

This week’s challenge: Potato Salad Glow-Up

Pick your path:

* Classic AF: Keep it traditional, nail the texture, and show off your paprika-chive flourish.

* Lighter AF: Swap up to 1/2 the mayo for 0% Greek yogurt (or 1/4 for light sour cream). Share your ratio and why it works.

* No-Egg/Allergy-Friendly: Skip the eggs, keep the vibe. What did you add for extra richness?

* Dill Pickle vs. Vinegar: Team Pickle or Team Vinegar—convince me.

Bonus global twists (if you’re feeling extra):

* Smoky: Smoked paprika + roasted red pepper + chives

* Zingy: Dijon + capers + lemon zest + parsley

* Heat & Herb: Jalapeño + cilantro + lime

* Curry-ish: Mild curry powder + peas + scallions

How to submit (pick one)

* If you’re reading this via the Hungry AF Newsletter, reply to this email with: photo + your twist + 1–2 sentences on why you love it + your handle.

* If you are catching this via Substack or LinkedIn: leave a comment or send me a DM

* If we are social besties, post and tag:

* Instagram or TikTok @hungryafbyjfast with hashtag #HungryAFRemix.

* Facebook: Tag HungryAFbyJennFast on your post or DM me your photo and notes.

What I’ll feature next week

The 3 best reader remixes with photos and shoutouts.

Fast template (copy/paste)

* Your twist:

* Why it works:

* Any macro-friendly swaps:

* Your name + @handle:

Quick photo tip

Natural light by a window, tighter crop than you think, a sprinkle of something green, and a clean rim. Done.

Not into potato salad this week?

Share your go-to high‑protein snack from the new free ebook—show me what’s keeping you full between meals.

Small print, big respect

By sending a photo/text, you’re giving me permission to share it in the newsletter and on socials with credit to your name/handle.

On the Menu: Coming Soon

* We’ve been to a flurry of restaurants lately, so reviews are on the way. (Most of them are recommendation and Instagram-worthy, but one was not!) You can check them out ahead of time by following Hungry AF on all the socials:

* 📷Instagram

* 🔵Facebook

* 🎶TikTok

* 🔖Substack

* In the works: I’m compiling all of the recipes that are in my family’s “Rotation” - those we cycle through week after week because they are universally liked, they fit into my weight loss plan (high-protein, low fat, low carb) and most are quick enough for a weeknight or can be meal-prepped ahead of time. I’ll sprinkle some into each weekly newsletter for you.

To Go: Take-Away Knowledge

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

* A little food science (hello, starch gelatinization) turns comfort food into repeatable weeknight magic.

* Convenience and flavor are not opposites; they’re teammates when you use the right method.

* Flavor absorption > waterlogging. Russets + pressure = potato salad that actually slaps.

* Pressure cooking isn’t just faster—it’s the most reliable way to nail creamy‑tender potatoes with max flavor and minimal fuss.

* Tiny tweaks—smaller dice, warm toss, mustard—add up to wildly better potato salad.

Yours in macros and mayo (balance, people),

Jennifer

P.S. If you’re new here, don’t forget to subscribe so you never miss a recipe, a tip, or a nerdy science breakdown. And if you’re already a subscriber—thank you! I love having you at my table.

00:00 Introduction to Instant Pot Potato Salad

00:21 Welcome to Hungry A F

00:53 The Science Behind Pressure Cooking

02:33 Healthy and Customizable Potato Salad

04:45 Recipe of the Week: Instant Pot Potato Salad

06:32 Pro Tips and Serving Suggestions

07:37 Instant Pot Recommendations

09:49 Reader Engagement and Community

13:06 Upcoming Content and Conclusion

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