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update existing notes — reference notes and footer links

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Spencer Grimes
2026-03-25 16:38:57 -05:00
parent e1429a981a
commit f6342942d8
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23-Cooking/Essential Non-Perishables.md
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@@ -27,4 +27,8 @@ Keep these stocked so you always have the "glue" to connect your fresh groceries
#### 5. The "Safety Net" Proteins
* **Canned Tuna or Chicken:** For when there is no fresh protein on sale.
* **Nuts (Walnuts, Peanuts, Almonds):** Adds the "Texture" component and a hit of fat/protein to grain bowls or stir-frys.
* **Beef or Turkey Jerky:** A high-protein, zero-prep addition to quick stovetop hashes.
* **Beef or Turkey Jerky:** A high-protein, zero-prep addition to quick stovetop hashes.
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*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]].*

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23-Cooking/Flavor Profile Matrix.md
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> **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.
| Profile | Common Proteins | Common Produce | Common Starches | Fats | Acids | Aromatics |
| :--------------------- | :--------------------------------- | :-------------------------------------- | :----------------------------- | :---------------------- | :----------------------------- | :--------------------------- |
| **Mediterranean** | White Fish, Chicken, Chickpeas | Zucchini, Tomato, Spinach, Eggplant | Orzo, Couscous, Crusty Bread | Olive Oil | Lemon, Red Wine Vinegar | Garlic, Onion, Shallot |