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add cooking framework implementation plan

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7 tasks: 4 new notes + 3 existing file updates

Co-Authored-By: Claude Sonnet 4.6 <noreply@anthropic.com>
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Spencer Grimes
2026-03-25 16:28:49 -05:00
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# Cooking Framework Implementation Plan
> **For agentic workers:** REQUIRED SUB-SKILL: Use superpowers:subagent-driven-development (recommended) or superpowers:executing-plans to implement this plan task-by-task. Steps use checkbox (`- [ ]`) syntax for tracking.
**Goal:** Build the four missing notes that complete the framework and update existing files to link into the new structure.
**Architecture:** Four new notes (Flavor Sense, Flavor Profile Formulas, Role Substitution Logic, Weekly Planning Template) form a linked system. Existing files are revised to reference the new structure. All notes use Obsidian [[wiki links]] for navigation. The Weekly Planning Template is the entry point; all other notes are reachable from it.
**Tech Stack:** Markdown, Obsidian wiki links (`[[Note Name]]`), git for commits.
---
## File Map
| Action | File | Responsibility |
|---|---|---|
| Create | `Flavor Sense.md` | The four flavor mechanisms explained from first principles |
| Create | `Flavor Profile Formulas.md` | Ten profiles as role principles; "identify by" cues for market matching |
| Create | `Role Substitution Logic.md` | Substitution hierarchies for each role; regional fermented condiment reference |
| Create | `Weekly Planning Template.md` | Market-first planning entry point; formula slots; links to all other notes |
| Modify | `Frameworks.md` | Add link to Weekly Planning Template; add single-burner note |
| Modify | `Flavor Profile Matrix.md` | Add header note marking it as a specific-ingredient reference, not the canonical system |
| Modify | `Essential Non-Perishables.md` | Add link to Role Substitution Logic and Weekly Planning Template |
---
## Task 1: Create Flavor Sense.md
**Files:**
- Create: `Flavor Sense.md`
- [ ] **Step 1: Create the file with full content**
Create `Flavor Sense.md` in the root of `23-Cooking/` with this exact content:
```markdown
# Flavor Sense
The four mechanisms that explain why the [[Flavor Profile Formulas|formula]] works. Internalize these and the profiles become consequences of logic — not things to memorize.
---
## Fat is a Flavor Solvent
Most aromatic compounds are fat-soluble — they don't dissolve well in water. When you cook an aromatic in fat, the fat extracts those compounds and carries them into every other ingredient in the pan. This is why "aromatic in fat first" is universal across every cuisine: it's chemistry, not tradition. Skipping this step means the flavor stays trapped in the aromatic instead of spreading through the dish.
**The move:** Heat fat in the pan first. Add aromatics (garlic, onion, ginger, lemongrass, etc.) before any other ingredient. Cook until fragrant — 30 to 60 seconds for garlic, 2–3 minutes for onion. Then add everything else.
---
## Acid Resets the Palate
Fat coats your tongue and lingers — that's what makes rich food satisfying. But coating means each bite tastes slightly less than the last, because taste receptors are progressively buried. Acid stimulates saliva production, which physically clears the fat coating and resets your receptors. This is why lemon on fried fish or vinegar in a stir-fry makes the dish taste *cleaner* without tasting sour — it's removing interference, not adding brightness.
**The diagnostic:** Too heavy or cloying → needs acid. Too sharp or flat → needs fat.
**The move:** Add acid at the end of cooking, off or away from direct heat. Heat destroys the volatile compounds that make acid bright. A squeeze of citrus or a splash of vinegar added before serving does far more than the same amount added during cooking.
---
## Salt Works in Layers, Not as a Finish
Salt needs moisture to dissolve and penetrate. Applied to a dry surface, it sits on top and you taste it directly. Applied with moisture present, it dissolves, penetrates, and seasons from within.
- **Salt protein before cooking** (15–30 min minimum): draws moisture out, which reabsorbs seasoned — this is what [[References/Bone-Dry Patting|Bone-Dry Patting]] achieves
- **Salt cooking water heavily**: the only chance to season the interior of any starch
- **Salt in layers at each stage**: protein first, then vegetables as they go in, then taste and adjust at the end
- **Target feeling**: salt should be undetectable as its own flavor. "Flat" = under-salted. "Tastes salty" = over-salted. Correct = everything tastes more like itself
---
## Browning Creates Umami
Umami is the fifth taste — the sense of depth, completeness, and satisfaction. Your body evolved to detect it as a signal for protein and nutrition. It comes from glutamates: amino acids released when proteins break down through browning, fermentation, or slow cooking.
The [[Frameworks|One-Pan Sear]] is the primary umami-generation step in this framework. The browned crust is concentrated glutamate. Without it, a dish can be technically correct — salted, acidic, well-seasoned — and still feel hollow.
**Umami sources by method:**
- **Browning:** seared meat, toasted grains, roasted vegetables
- **Fermentation:** soy sauce, fish sauce, miso, Worcestershire, aged cheese, any fermented paste
- **Concentration:** tomato paste, dried mushrooms, reduced stock
**The diagnostic:** Dish tastes flat despite correct salt and acid → needs umami. Add something fermented, or brown something harder.
---
*See also: [[References/Bone-Dry Patting]], [[References/High Smoke Point Fats]]*
```
- [ ] **Step 2: Verify wiki links resolve**
Check that every `[[...]]` link in the file points to a file that exists or will exist by the end of this plan:
- `[[Flavor Profile Formulas]]` → created in Task 2 ✓
- `[[Frameworks]]` → exists ✓
- `[[References/Bone-Dry Patting]]` → exists ✓
- `[[References/High Smoke Point Fats]]` → exists ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Flavor Sense.md"
git commit -m "add Flavor Sense note — four flavor mechanisms from first principles"
```
---
## Task 2: Create Flavor Profile Formulas.md
**Files:**
- Create: `Flavor Profile Formulas.md`
- [ ] **Step 1: Create the file with full content**
Create `Flavor Profile Formulas.md` in the root of `23-Cooking/` with this exact content:
```markdown
# Flavor Profile Formulas
Each profile is defined by its **fat + acid + aromatic character** — not specific ingredients. Identify two or three of these elements in a local market and the profile works. You do not need every listed item.
The mechanisms behind why these roles matter are in [[Flavor Sense]]. When a specific ingredient isn't available, see [[Role Substitution Logic]].
## How to Identify a Profile in an Unfamiliar Market
Walk the market and ask:
1. What fat is available? (Oils, animal fats, dairy)
2. What is the primary source of brightness? (Citrus, vinegar, fermented liquid, sour dairy)
3. What aromatics are here? (Alliums, ginger, dried spices, fresh herbs)
Match those three against the profiles below. Garlic and onion are available almost everywhere — your secondary aromatic (ginger, dried spices, fresh herbs) is usually the deciding factor.
---
## Mediterranean
| Role | Principle |
|---|---|
| **Fat** | Neutral oil to cook; olive oil to finish or dress |
| **Acid** | Citrus (lemon primary) or wine-derived vinegar |
| **Aromatic** | Garlic + onion + dried herbs (oregano, thyme, rosemary, or any local herb equivalent) |
| **Signature** | Bright, clean, herbaceous |
**Identify by:** olive oil on the shelf + lemon or wine vinegar + dried herbs
---
## East Asian
| Role | Principle |
|---|---|
| **Fat** | Neutral oil to cook; toasted sesame oil to finish |
| **Acid** | Rice vinegar or lime; soy sauce or fish sauce acts as a salt+acid hybrid |
| **Aromatic** | Garlic + ginger + scallion or leek |
| **Signature** | Savory-umami, sharp finish |
**Identify by:** soy sauce or fish sauce + ginger + scallion or leek
---
## Southeast Asian
| Role | Principle |
|---|---|
| **Fat** | Neutral oil to cook; coconut milk or coconut oil for richness |
| **Acid** | Lime (primary); fish sauce as salt+acid hybrid; tamarind for deeper sour |
| **Aromatic** | Lemongrass + galangal or ginger + shallot + garlic + chili; fresh herbs (cilantro, Thai basil, mint) added off heat |
| **Signature** | Bright, herbaceous, complex heat, tropical |
**Identify by:** lemongrass + fish sauce + fresh herbs available + coconut milk
---
## Latin American
| Role | Principle |
|---|---|
| **Fat** | Neutral oil or lard |
| **Acid** | Lime (primary); any acidic fermented liquid (pickle brine, vinegar) |
| **Aromatic** | Onion + hot pepper + cumin |
| **Signature** | Smoky, earthy, acidic punch |
**Identify by:** cumin + lime + hot pepper (fresh or dried)
---
## Middle Eastern / Levantine
| Role | Principle |
|---|---|
| **Fat** | Olive oil (used liberally); tahini adds richness without additional heat |
| **Acid** | Lemon (primary); pomegranate molasses for sweet-sour depth; sumac (a dry sour spice — acid without any liquid) |
| **Aromatic** | Garlic + onion + warm spices (cumin, coriander, cinnamon, allspice) + fresh parsley or mint to finish |
| **Signature** | Warm, aromatic, earthy with bright lemon |
**Identify by:** cumin + coriander + lemon + olive oil; sumac or pomegranate molasses if available
---
## French / Continental
| Role | Principle |
|---|---|
| **Fat** | Butter or cream if available; neutral oil otherwise |
| **Acid** | Wine, lemon, or mustard |
| **Aromatic** | Shallot or leek + garlic + soft herbs (parsley, tarragon, chives) |
| **Signature** | Rich, coating, aromatic |
**Identify by:** butter + shallot or leek + soft fresh herbs
---
## South Asian
| Role | Principle |
|---|---|
| **Fat** | Ghee or coconut oil; neutral oil otherwise |
| **Acid** | Yogurt, citrus, or any tamarind-adjacent sour |
| **Aromatic** | Onion + garlic + ginger + warm spices (cumin, coriander, turmeric); spices are bloomed in fat before other ingredients |
| **Signature** | Warm, layered, complex |
**Identify by:** turmeric + cumin + coriander + ginger; yogurt or tamarind for acid
---
## West African
| Role | Principle |
|---|---|
| **Fat** | Palm oil for authenticity (earthy, red); neutral oil otherwise; groundnut or peanut paste adds richness |
| **Acid** | Tomato (fresh or canned in large quantity) acts as both acid and sauce base |
| **Aromatic** | Onion + garlic + scotch bonnet or habanero; fermented paste (dawadawa or any local fermented condiment) adds depth |
| **Signature** | Deep, rich, spicy, earthy |
**Identify by:** scotch bonnet or habanero + tomato as sauce base; palm oil if available
---
## Eastern European
| Role | Principle |
|---|---|
| **Fat** | Butter or lard; sour cream used as a finishing fat |
| **Acid** | Sour cream, pickled brine, or vinegar; sour-forward rather than citrus-forward |
| **Aromatic** | Onion + dill + caraway; garlic present but restrained compared to other profiles |
| **Signature** | Hearty, sour-forward, dairy-rich, warming |
**Identify by:** dill + sour cream or pickled things + caraway
---
## Standard American
| Role | Principle |
|---|---|
| **Fat** | Butter or bacon fat; neutral oil otherwise |
| **Acid** | Apple cider vinegar or hot sauce |
| **Aromatic** | Onion + garlic |
| **Signature** | Simple, rich, direct |
**Identify by:** butter + hot sauce + onion and garlic
---
*Return to [[Weekly Planning Template]] · Substitution help: [[Role Substitution Logic]] · Mechanisms: [[Flavor Sense]]*
```
- [ ] **Step 2: Verify wiki links resolve**
- `[[Flavor Sense]]` → created in Task 1 ✓
- `[[Role Substitution Logic]]` → created in Task 3 ✓
- `[[Weekly Planning Template]]` → created in Task 4 ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Flavor Profile Formulas.md"
git commit -m "add Flavor Profile Formulas note — ten profiles as role principles"
```
---
## Task 3: Create Role Substitution Logic.md
**Files:**
- Create: `Role Substitution Logic.md`
- [ ] **Step 1: Create the file with full content**
Create `Role Substitution Logic.md` in the root of `23-Cooking/` with this exact content:
```markdown
# Role Substitution Logic
When an ingredient isn't available, think in **categories, not products**. Ask: *what role does this ingredient play, and what else plays that role locally?*
See [[Flavor Profile Formulas]] to match available ingredients to a profile. See [[Flavor Sense]] to understand why each role matters.
---
## Acid
The goal is brightness and palate reset. Anything with a sour, mouth-watering quality works.
Fresh citrus (lemon, lime, orange) → other citrus → mild vinegar (rice, white wine) → strong vinegar diluted with water (1:1) → fermented liquid (pickle brine, yogurt whey, kombucha) → sour dairy (yogurt, crème fraîche, sour cream)
**Dry acid:** Sumac or tamarind powder add sourness without any liquid — useful when you don't want to add moisture to the dish.
---
## Fat
The goal is flavor dissolution and heat conduction. Any fat works for cooking; flavored fats add profile character.
Neutral high-smoke oil (canola, sunflower, grapeseed, avocado) → animal fat (lard, ghee, tallow, duck fat) → olive oil (use at lower heat only — not for searing) → coconut oil (adds tropical character, shifts profile toward South Asian or Southeast Asian)
**Note:** Coconut milk is both a fat and a liquid — it creates a sauce rather than a searing medium. Use it for braises, not for high-heat cooking.
---
## Aromatic
Garlic and onion are available almost everywhere on earth and form a valid aromatic base for any profile. Secondary aromatics add regional specificity.
**Primary (universal):** Garlic + onion in any form (fresh, dried, powder as last resort)
**Secondary aromatics and their profiles:**
- Ginger → East Asian, Southeast Asian, South Asian
- Lemongrass → Southeast Asian (no real substitute; omit if unavailable)
- Shallot → French, Southeast Asian (substitute: white part of scallion, or mild onion)
- Leek → French, Eastern European (substitute: white part of scallion)
- Cumin → Latin American, Middle Eastern, South Asian
- Dill → Eastern European (no real substitute; omit if unavailable)
- Caraway → Eastern European (substitute: fennel seed, a milder anise note)
---
## Umami
The goal is depth and a sense of completeness. Layer sources when possible — the effect compounds.
Brown your protein well (Maillard) → add a fermented condiment → add concentrated tomato (paste or canned) → add dried mushrooms (rehydrate in hot water; use both mushrooms and soaking liquid) → finish with aged or hard cheese
**Regional fermented condiments you might encounter:**
- East / Southeast Asia: soy sauce, fish sauce, miso, shrimp paste, oyster sauce
- South Asia: tamarind paste, achaar (pickled condiment)
- Middle East / North Africa: preserved lemon, harissa
- Europe: Worcestershire, Dijon mustard, anchovy paste, aged cheese (parmesan, pecorino)
- Latin America: chipotle in adobo, mole paste
- West Africa: dawadawa, ogiri, fermented fish paste
---
## Starch
The goal is volume and satiety. Any carbohydrate that absorbs liquid and flavor works.
Any grain cooked by absorption (rice, millet, farro, bulgur, quinoa, couscous) → root vegetables (potato, sweet potato, yuca, taro, plantain) → legumes as starch (beans, lentils, chickpeas) → flatbread or commercial bread → pasta or noodles
**Fastest starches:** Couscous (boiling water + lid, 5 min), instant noodles (discard seasoning packet), pre-cooked grain pouches
---
## Protein
The goal is substance and the primary browning opportunity. Any protein that can be seared works.
Fresh meat → fresh fish or shellfish → eggs → firm tofu or tempeh → canned protein (tuna, chicken, sardines, chickpeas) → nuts and seeds (texture + fat + protein, no browning needed)
**Budget hierarchy within meat:** Chicken thighs → pork shoulder or belly → beef chuck → chicken breast → any offal (liver, heart — highly nutritious, very affordable)
---
*Return to [[Weekly Planning Template]] · See profiles: [[Flavor Profile Formulas]] · See mechanisms: [[Flavor Sense]]*
```
- [ ] **Step 2: Verify wiki links resolve**
- `[[Flavor Profile Formulas]]` → created in Task 2 ✓
- `[[Flavor Sense]]` → created in Task 1 ✓
- `[[Weekly Planning Template]]` → created in Task 4 ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Role Substitution Logic.md"
git commit -m "add Role Substitution Logic note — substitution hierarchies by role"
```
---
## Task 4: Create Weekly Planning Template.md
**Files:**
- Create: `Weekly Planning Template.md`
- [ ] **Step 1: Create the file with full content**
Create `Weekly Planning Template.md` in the root of `23-Cooking/` with this exact content:
````markdown
# Weekly Planning Template
The entry point for the system. Works **market-first** — assess what's available before deciding what to make.
---
## Step 1: Market Assessment
Walk the market and sort what you see into roles. You are not looking for specific ingredients — you are asking what is available to fill each slot.
| Role | What to look for | Notes |
|---|---|---|
| **Protein** | Anything fresh and affordable | Pick 1–2 for the week |
| **Produce** | Whatever looks good in quantity | Pick 2–3 types |
| **Starch** | Any grain, root vegetable, legume, or bread | Pick 1 |
| **Fat** | Oils, butter, animal fat on the shelf | Pick the best smoke-point option — see [[References/High Smoke Point Fats]] |
| **Acid** | Citrus, vinegar, fermented liquid, sour dairy | Pick 1 primary |
| **Aromatics** | Garlic and onion first; secondary aromatics next | Note what's available — this determines your profile |
---
## Step 2: Profile Matching
Look at what aromatics and acids are available. Match to the profile whose **two or three defining elements** you can satisfy. You do not need everything — you need the elements that define that profile's character.
→ Full profile table and "identify by" cues: [[Flavor Profile Formulas]]
---
## Step 3: Fill the Formula
Copy this block for each meal you're planning this week.
```
Meal: _______________
Technique: [One-Pan Sear / Steam-Sauté] → [[Frameworks]]
Profile: _______________ → [[Flavor Profile Formulas]]
Protein: _______________
Produce: _______________, _______________ (+ _______________ optional)
Starch: _______________
Fat: _______________
Acid: _______________
Aromatic: _______________
```
Can't find an ingredient? → [[Role Substitution Logic]]
---
## Step 4: Shopping List
Everything in Step 3 that you don't already have becomes your list. Pantry staples (salt, a fat, a basic acid) stay stocked between markets. Fresh components (protein, produce) are bought per week or per location.
→ Pantry stocking guide: [[Essential Non-Perishables]]
---
*System reference: [[Flavor Sense]] · [[Flavor Profile Formulas]] · [[Role Substitution Logic]] · [[Frameworks]]*
````
- [ ] **Step 2: Verify wiki links resolve**
- `[[References/High Smoke Point Fats]]` → exists ✓
- `[[Flavor Profile Formulas]]` → created in Task 2 ✓
- `[[Frameworks]]` → exists ✓
- `[[Role Substitution Logic]]` → created in Task 3 ✓
- `[[Essential Non-Perishables]]` → exists ✓
- `[[Flavor Sense]]` → created in Task 1 ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Weekly Planning Template.md"
git commit -m "add Weekly Planning Template — market-first entry point for the system"
```
---
## Task 5: Update Frameworks.md
**Files:**
- Modify: `Frameworks.md`
- [ ] **Step 1: Add system header and single-burner note**
Open `Frameworks.md`. Replace the existing content with this:
```markdown
## Cooking Techniques
This note covers the three core techniques. The [[Weekly Planning Template]] is the entry point for using them in a meal plan.
**Single-burner note:** The One-Pan Sear and Steam-Sauté both work on a single burner. The Starch-Buffer requires a microwave and is optional — if no microwave is available, cook your starch on the burner before cooking your protein, then set it aside.
### The "One-Pan" Sear (Skillet)
This is the fundamental method for high-protein meals. The goal is to develop a "crust" on the protein through the Maillard reaction.
* **The Logic:** Pat your protein (Chicken, Steak, Fish) [[References/Bone-Dry Patting|bone-dry]]. Heat your skillet with a [[References/High Smoke Point Fats|high smoke point fat]] until it shimmers.
* **The Execution:** Sear the protein until it releases naturally from the pan. Remove it to a plate, then immediately toss your produce into the leftover rendered fat and juices to pick up the flavor.
### The "Steam-Sauté" (Skillet + Lid)
This is the best method for "hard" vegetables like broccoli, carrots, or cauliflower that usually take too long to cook through in a pan.
* **The Logic:** You use a small amount of liquid to cook the interior of the food with steam, then evaporate the liquid to brown the exterior.
* **The Execution:** Place your produce in the skillet with a tablespoon of fat and two tablespoons of water. Cover with a tight lid for 3–5 minutes. Remove the lid, let the remaining water evaporate, and sauté until the edges are crisp.
### The "Starch-Buffer" (Microwave)
Because a skillet only has so much surface area, the microwave acts as your secondary processor to handle the bulk components.
* **The Logic:** While the skillet handles the "flavor" (protein and veg), the microwave handles the "volume" (starch).
* **The Execution:** Use the microwave to steam potatoes (diced with a splash of water), rehydrate rice, or soften "zoodles" or grain pouches. This ensures all components of the meal reach the plate at the same temperature.
```
- [ ] **Step 2: Verify wiki links resolve**
- `[[Weekly Planning Template]]` → created in Task 4 ✓
- `[[References/Bone-Dry Patting]]` → exists ✓
- `[[References/High Smoke Point Fats]]` → exists ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Frameworks.md"
git commit -m "update Frameworks — add system link, single-burner note, wiki links"
```
---
## Task 6: Update Flavor Profile Matrix.md
**Files:**
- Modify: `Flavor Profile Matrix.md`
- [ ] **Step 1: Add header note marking the file as a specific-ingredient reference**
Open `Flavor Profile Matrix.md`. Add this block at the very top, before the table:
```markdown
> **Note:** This table lists specific ingredient examples per profile. It is a reference, not a requirement — the canonical system is in [[Flavor Profile Formulas]], which describes each profile as role principles that work with local substitutes. Use this table when you want concrete examples of what to buy.
```
The existing table stays unchanged below this note.
- [ ] **Step 2: Verify wiki links resolve**
- `[[Flavor Profile Formulas]]` → created in Task 2 ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Flavor Profile Matrix.md"
git commit -m "update Flavor Profile Matrix — add reference note pointing to Flavor Profile Formulas"
```
---
## Task 7: Update Essential Non-Perishables.md
**Files:**
- Modify: `Essential Non-Perishables.md`
- [ ] **Step 1: Add footer links**
Open `Essential Non-Perishables.md`. Append this block at the very end of the file:
```markdown
---
*These are your pantry defaults — the ingredients that make [[Role Substitution Logic|substitution]] easier wherever you are. When planning meals, start with [[Weekly Planning Template]].*
```
- [ ] **Step 2: Verify wiki links resolve**
- `[[Role Substitution Logic]]` → created in Task 3 ✓
- `[[Weekly Planning Template]]` → created in Task 4 ✓
- [ ] **Step 3: Commit**
```bash
git add "23-Cooking/Essential Non-Perishables.md"
git commit -m "update Essential Non-Perishables — add footer links to system notes"
```