update existing notes — reference notes and footer links

23-Cooking/Essential Non-Perishables.md

@@ -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.
+
+---
+
+*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]].*

23-Cooking/Flavor Profile Matrix.md

@@ -1,4 +1,6 @@
 
+> **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       |

23-Cooking/Frameworks.md

@@ -1,10 +1,12 @@
-## Step 1: Stovetop & Microwave Cooking Frameworks
+## Cooking Techniques
 
-To build a meal without an oven, you must manage two distinct heat sources: the **Skillet** (conductive heat for browning and searing) and the **Microwave** (dielectric heating for internal cooking and rehydration).
+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) [[Bone-Dry Patting]]. Heat your skillet with a [[High Smoke Point Fats]] until it shimmers. 
+* **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)
@@ -16,4 +18,3 @@ This is the best method for "hard" vegetables like broccoli, carrots, or caulifl
 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.
-

23-Cooking/Role Substitution Logic.md

@@ -0,0 +1,82 @@
+# 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]]*

23-Cooking/Weekly Planning Template.md

@@ -0,0 +1,58 @@
+# 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]]*