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The

CRICKET COOKBOOK Delicious cricket flour recipes from respected chefs to help you embrace the next wave of food sustainability

The

CRICKET COOKBOOK

The

CRICKET COOKBOOK Delicious cricket flour recipes from respected chefs to help you embrace the next wave of food sustainability

Text ÂŠ by Robyn Shapiro, unless otherwise noted Photographs ÂŠ by Ghazalle Badiozamani, unless otherwise noted All rights reserved. No part of this book may be reproduced in any form without permission from the publisher. Publisher: Seek Food Design: Molly Cichy Photography: Ghazalle Badiozamani Food Stylist: Erika Joyce Copy Editor: Nicole Ortiz Seek Food 428 E 10th Street New York, NY 10009 Printed in Brooklyn, New York

Contents 8

Introduction

Why Crickets, Why Now

How to Use Our Flours

How to Use This Cookbook

SNACKS AND SIDES

Stuffed Squash Blossoms with Cricket Tempura Batter AP by Michael Anthony (Gramercy Tavern)

Soybean Soup with Hand-Cut Cricket Noodles AP by Amy Yi (west~borne)

Savory Barley Cricket Porridge with Parmesan and Soy PP by Alison Roman (Cookbook Author)

50 16

Tortilla Chips by T.J. Steele

Soft Cricket Pretzels by Peter Endriss (Runner & Stone)

Buttermilk Biscuits by Evan Hanczor (Egg)

English Muffins Pa AP GF by Carrie Baird (Bar Dough)

MAIN DISHES

(Claro) PP 52

Dosa with Masala-Spiced Potatoes and Mint Chutney GF AP by Ariane Aumont (Le Picnic)

Cricket Crepes AP GF by David Kornell (Private Chef)

Fig, Cilantro, and Chapulin Tostadas by Mario Hernandez (The Black Ant, Ofrenda, Lamano, Temerario)

Tamales with Cricket Masa Dough PP by Sean Sherman and Brian Yazzie (The Sioux Chef)

Swiss Chard, Leek, Herb, and Ricotta Crostata AP by Joshua McFadden (Ava Geneâ&#x20AC;&#x2122;s)

Persian Barbari Bread PP by Behzad Jamshidi (Private Chef)

Charred Cauliflower Cricket Hummus by Gabe Kennedy (Plant People)

Savory Buckwheat Cricket Waffles by Flannery Klette-Kolton (Private Chef)

Tagliatelle with Mushrooms and Speck by Gabriele Corcos (TV Host/Producer and Cookbook Author)

Pappardelle with Braised Pork Ribs and Pears by Nicole Karr (Private Chef)

Gnudi with Pistachio Pesto by Erika Joyce (Food Stylist)

Hanger Steak Tacos with Cricket Salsa by Felipe Donnelly (La Colonia Verde)

Mango Empanadas Pa AP GF by Susan Spicer (Bayona, Mondo, Rosedale)

Chocolate Pecan Brownies GF AP Pa by Fany Gerson (La Newyorkina, Dough Doughnuts)

102

Blueberry Peanut Butter Banana Bread by Laura Lea Bryant (Cookbook Author)

Spiced Sweet Plantain Cake by Adriana Urbina (Private Chef)

Strawberry Blondie Cake by Agatha Kulaga (Ovenly)

Chocolate Cricket Pie with Candied Cocoa Nibs AP PP by Malcolm Livingston II (Ghetto Gastro)

Stone Fruit Crumble GF AP by Lauren Gerrie (Private Chef)

Chocolate Chip Cookies by Gabe Kennedy

Dairy-Free Earl Grey and Cricket Ice Cream by Van Leeuwen Artisan Ice Cream

108

Brown Butter Cricket Pizzelle Ice Cream Sandwiches AP by Natasha Pickowicz (Flora Bar, CafÃ© Altro Paradiso)

112

Boozy Cricket Horchata by Erika Joyce

114

Three Smoothies PP by Robyn Shapiro (Seek)

116

Breakfast Cookies GF AP Pa by Carolina Santos-Neves (Hungry Beast Juice Bar & Kitchen)

120

Acknowledgements

121

About Seek

105 PP

SWEETS AND DRINKS 82

Introduction My passion for eating crickets has, in a way, long been a part of me. I’ve always loved nature—not just being in it, but also truly listening to it—and I have always been a rebel. When I was young, my rebelliousness got me in trouble, but as an adult, it is what drives me to push boundaries and challenge the way our food system operates. I have always loved food, and this only grew after spending five years living in Switzerland and receiving an incredible European culinary experience. Not only did I eat amazing food during that time, I also learned about food traditions that were grounded in sound environmental practices. I knew then, that I wanted to commit myself to food sustainability when I moved back to the United States. I wanted to do my part to address the many rising issues related to food and agriculture. Later, I came across a United Nations Food and Agriculture Organization report that spoke about the health and sustainability benefits of eating crickets and other insects, and I was hooked. Now, after a lot of hard work, determination, and quite a bit of adjustments, I am happy to share with you a line of food products and this cookbook. To me, adding crickets as a kitchen staple is all about nature and human history. It is about looking to the natural world with curiosity and respect. It is about understanding and upholding this way of life that has sustained us for thousands of years. It is about looking at the crossroads we are at and choosing the real versus the unreal, nature over chemicals, kitchens over laboratories, joy over fear. The best kind of food is the happy kind, the kind you share with the people you care about and, of course, the kind that tastes so delicious that you wonder when you will be able to have it again before the meal is even over. Food acts as an easy entry point to learn about different cultures, traditions, and to simply open your mind to new ideas. Eating crickets is new and even strange for many, and I am so excited to share what I know and love about it with you. I believe we can have it all with what we eat. Eating crickets is about health, sustainability, and a better future. It is also about delicious food, as eating is one life’s greatest and most democratic pleasures. With crickets, you are going to find one of the most nutrient-dense foods on earth as well as one of the oldest. Due to their small size, insects were not studied as much as mammals as part of the early human diet, but they were incredibly important due to their abundance and reliable supply. Anthropologist Julie Lesnik recently published a book on the subject, Edible Insects and Human Evolution, which is the culmination of years of research. In her book, she highlights the leadership role that women played in this practice, as they had been largely responsible for collecting insects while also managing childcare throughout the history of our species. As a female founder, it is nice to connect with our early ancestors in this way.

Flash-forward to today, we are really just scratching the surface in understanding the benefits that crickets can bring to our health. Led by Dr. Valerie Stull, research was recently published on how a diet high in whole cricket powder might lead to a healthy gut and reduced systemic inflammation. This is one of the first clinical studies and will hopefully be followed by many more. I know when I eat our cricket protein, my body feels better and I have more energy and less hunger cravings. I look forward to when science can fully support what my body is already telling me, and I enjoy hearing firsthand accounts of how others have also been positively affected. I hope after cooking with crickets that you will share your experiences, too. Ever since I started Seek, I always knew I wanted to have a close connection to the culinary world, and now with the launch of our flours and this cookbook, that is possible. Chefs and bakers have this amazing ability to not only make magic on the plate but also inspire and educate us about new ideas and flavors. When I first began asking chefs to get involved with this effort, I had no clue what their reaction would be. One yes was followed by another, and here we are today. It was important for me to have a variety of chefs spread across the country who were able to bring their unique perspectives to this growing movement and conversation. Through this process, I found new heros in the chefs and bakers who collaborated on this cookbook, and it is with great excitement that I get to share this collection of recipes with you today. I see this cookbook as a starting off point, the beginning of many other great cricket creations to come. With our cricket protein flours, you can make an infinite amount of dishes, so I hope we can all learn from each other and even surprise ourselves along the way. Happy eating!

Robyn Shapiro Founder, Seek

Why Crickets, Why Now? Eating with our health—as well as the planet’s—in mind is something that affects and unites us all. HEALTH

FOR YOU

FOR THE PLANET

Crickets are one the most nutrient dense foods in the world. They are a complete protein, a rarity for a non-meat food, which means they contain all essential amino acids we need to stay strong, healthy, full of energy, and satiated. They also contain high amounts of iron, calcium, dietary fiber, omega-3, omega-6, magnesium, and vitamin B12.1 Crickets also have a high bioavailability, meaning the body can actually absorb these nutrients. They are almost 70% protein, have more calcium than milk, more iron than spinach, and almost 20 times more B12 than beef.1 In addition to these macro and micronutrients, crickets also contain a relatively understudied fiber source, chitin, which is found in the exoskeleton. In the aforementioned study, it is the chitin in crickets which may have prebiotic properties that could improve gut microbiota and reduce systemic inflammation.2 Crickets are an incredible ancient protein, and the world’s next big superfood.

We are facing an unprecedented time of population growth and growing environmental issues, and crickets have the potential to solve for this new reality unlike any other food. Crickets are incredibly efficient in terms of resources. They use 12 times less feed, 14 times less land, and 15 times less water than beef and emit virtually no greenhouse gases.1 Livestock contributes more greenhouse gases than all forms of transportation combined,1 takes up 30% of the world’s surface including 70% of all agricultural land, and is the largest source of water pollution.3 In America, we eat 3 times the world’s average in meat,4 and globally consumption is expected to increase dramatically as western diets are adopted. As we inhabit a planet with a finite amount of space and resources, we need to shift to consuming alternative proteins now. Crickets are a smart choice due their taste, tradition, nutritional value, abundance, efficiency, and overall environmentally-friendly profile.

Sources: 1 Food and Agriculture Organization of the United Nation; Edible Insects: Future Prospects for Food and Feed Security (2013) 2 Scientific Reports: Impact of Edible Cricket Consumption on Gut Microbiota in Healthy Adults, a Double-blind, Randomized Crossover Trial (July 17, 2018) 3 Food and Agriculture Organization of the United Nation; Livestock’s Long Shadow: Environmental Issues and Options (2006) 4 United States Department of Agriculture, Economic Research Service (2011)

How to Use Our Flours

We have three blended cricket protein flours: Seek™ All-Purpose, Gluten-Free, and Paleo. These flours are a proprietary blend of our Seek™ Protein Powder mixed with traditional flours. We wanted to make it easy and convenient for you, so all these flours can be used cup for cup in your favorite recipes. The chef and baker created recipes in this cookbook are meant to serve as inspiration to you, as they chose the perfect ingredients to pair the Seek cricket protein flours with. As the flours are versatile, we hope you take what you’ve learned here to create your own recipes, too. The Seek Protein Powder can also be used in a variety of ways:

Boost Our Seek Flours You can simply add the Seek Protein Powder to any of our blended flours to up the nutritional content. To make one cup of flour, you can replace 2 tablespoons with Seek Protein Powder to make a full cup. You can add more if you would like, but some types of baking may not come out as intended. Mix With Other Flours If you prefer another type of flour, such as spelt or buckwheat, you can mix the Seek Protein Powder with that to use as desired. To make one cup of flour, you can use 1/4 cup Seek Protein Powder to 3/4 cup other flour or a ratio of 1-to-3. Of course, depending on the flour, you might find you prefer another ratio, so you will need to experiment to see what works best.

Add Into Liquids One of my favorite ways to use our Seek Protein Powder is to add to anything liquid based. Here you can be a lot less precise, which is often how I find myself working in the kitchen. Just add a few spoonfuls to any smoothie recipe, and you’ll find yourself full of energy all day long. It works great with anything else liquid based, too, such as salad dressings, sauces, and even ice cream. Sprinkle On Foods The color of the Seek Protein Powder is a beautiful light brown, and you can easily use it as a finishing powder to add some nice texture and color to your plate of food. Depending on how much you add, you can also get a nice pop of flavor, and many people often want to enjoy the cricket flour flavor on its own.

How to Use This Cookbook In the table of contents and on each recipe page, you can see that there is a specified flour to be used as the chef or baker intended. However, we tested all the recipes with our other flours, and in many cases, those will work great as well. If you see a black symbol, it indicates the flour that the chef originally selected. If you see a grey symbol, it indicates one of our other flours that can be substituted into the recipe.

Seek All-Purpose Cricket Flour

Seek Paleo Cricket Flour

Seek Gluten-Free Cricket Flour

Seek Protein Powder

You will notice that in some recipes it indicates that you can include other edible insects beyond our cricket protein flours, so we wanted to provide some tips for sourcing since these ingredients may be hard to find. You can also experiment and have fun using additional edible insects beyond the recipes that specifically call them out. One great place to find all the other insects mentioned (i.e., worm salt and chapulines) is Merci Mercado. They are based in New York City but work directly with farmers in Mexico to source their products. If you live somewhere that has a local Mexican restaurant that serves chapulines (grasshoppers), you can ask if they will offer you up some to purchase, too.

NOTE

Throughout this book and in your own research, you may see cricket protein, cricket powder or cricket flour being used. These all mean the same thing, and when mentioning it, we are referring to our Seek Protein Powder, which is 100 percent crickets milled into a fine powder. We say cricket protein flours when we are referring to our full line up of four flours (Seek All-Purpose, Gluten-Free, Paleo, and Protein Powder). Lastly, just to make things ultra clear, when we say blended flours when we are referring to our three flour mixes (Seek All-Purpose, Gluten-Free, and Paleo).

SNACKS AND SIDES

T.J. STEELEâ&#x20AC;&#x2122;S TORTILLA CHIPS

T.J. Steele’s

Tortilla Chips A quick and fun crowd-favorite. Plus, they’re a great introduction to those new to eating crickets. MAKES APPROXIMATELY 6 DOZEN CHIPS

1 cup masa harina 2 tablespoons Seek Protein Powder, divided 1 teaspoon salt, divided ¾ cup hot water Vegetable, corn or canola oil, for frying

1 2

In a large bowl combine masa marina, 1 tablespoon Seek Protein Powder, and ½ teaspoon of salt.

Pour the hot water into the dry ingredients and mix with your hands until a dough is formed. (Dough should be firm and springy to the touch, not sticky or dry). Cover dough with plastic wrap or a kitchen towel and rest between 1 to 4 hours at room temperature.

Portion masa into 8 equal-sized balls. Shape tortillas by hand or with a tortilla press so that they are 6-inches in diameter. You can make a makeshift press with two 8-inch cake pans. Place a piece of parchment or wax paper on the bottom of each pan and sandwich the dough between to create your tortilla.

Cook tortillas in a cast iron pan over medium heat for 30 seconds until lightly browned and puffy. Flip tortillas and cook for another 30 seconds.

Cut tortillas into 8 triangles. Heat 1 inch of oil in a griddle or cast iron pan over medium heat. Shallow-fry chips until golden brown and crispy. The middles might bubble up, but that’s natural. Repeat until all dough is gone. Alternatively, for a healthier chip, evenly brush tortilla chips with 1 tablespoon of neutral oil and bake on rimmed baking sheets at 400°F for 8 to 10 minutes or until golden brown and crispy.

6 7 8

In a large bowl, mix the remaining salt and cricket powder and toss the hot chips in those to coat. Cook tortillas on the griddle or in the cast iron until both sides are set and have golden brown marks. Store tortillas uncovered on a baking tray for 1 day until they become stale.

T.J. STEELE’S TORTILLA CHIPS

T.J. Steele is the executive chef/owner of Brooklynbased Mexican restaurant Claro and is a founding partner of El Buho Mezcal. He spends his time between Brooklyn and Oaxaca, Mexico, where he has cultivated relationships with craftsmen, artists, mezcaleros, cooks, and farmers throughout the region.

Photo by Porter Gabi

How and why did you become a chef? When I was younger I was drawn to foods and hanging out in the kitchen, and there was never any other thought of what I would do, there was never another moment of wondering what I wanted to be when I grew up, I just always knew I would be a chef. In terms of what drew me to Mexican food, after graduating high school I took a trip to Mexico and traveled for a little over a month and saw that the food there was very different than how it was being represented here and I thought that was very interesting. I wanted to explore why that was and try and change it. I have been trying to make food that’s more similar to what you find in Mexico versus tex-mex or some Americanized version of Mexican food that people are used to eating here. How would you describe your approach to food? I try to keep it pretty honest and simple, and not mess with the basics too much. I get on board with as much local and sustainable food as possible. As far as having a Mexican restau-

rant, there are some things we need to have all the time like avocados and other tropical ingredients that don’t grow around here, but with everything else, I like to have a relationship with the farmer and know everything about where it comes from. There is a farm in Mexico that we’re working with and one particular farmer who grows our heirloom corn. It’s an organic corn that I’m importing myself for the restaurant that we are stone grinding to make all of our masa. I think that is one thing that we did that is pretty extreme here. We also have around 30 acres of land where we just planted our own corn in Oaxaca. How were you introduced to edible insects? I started a mezcal company in Oaxaca over 12 years ago. While I was searching for a producer there, you would see the worm in some of the cheaper mezcals. A lot of people would serve orange slices with worm salt on the side, or as a snack there would be chapulines (grasshoppers). They were never really available when I was growing up, but I wasn’t scared of them.

T.J. STEELE’S TORTILLA CHIPS

What do you enjoy about using chapulines, crickets and other edible insects? Chapulines take up a very small space and they can live off of parts of plants that are not normally consumed. The also have a small carbon footprint. As far as how I use them in the restaurant, it’s definitely flavor driven. It’s so acceptable when I visit Oaxaca. I love eating them there, and I want to offer that experience to people here as well, so people can try something new and realize that just because it’s different doesn’t make it weird or disgusting in any way. How would you describe the cricket tortilla chips? There is definitely an earthier flavor to the cricket powder. I would say it almost tasted like a mushroom powder in a way. With the corn, it adds almost a whole grain quality to it. Almost like the difference between a white bread and a whole wheat bread where the latter is kind of earthier. It was similar to that in that a regular white masa has a very light flavor, so when we added the crickets it added an earthy, almost mushroom-like flavor. The bonus to that is the added dietary benefit from the protein. You already have the masa, which is a superfood in and of itself, then you are adding protein powder from crickets to it, which makes it even healthier. How do you try to introduce customers to edible insects for perhaps their first time? It’s two fold. I like to have them as a drinking snack because they lend well to that and I present them as they are, but I also use them in ways that are more flavor driven. For example, I make this great salad dressing out of them where they are not always a visible focus, but they add their flavor to the dish. What do you hope that people take away from this recipe and the experience in your restaurant? Cooking something in a meaningful way rather than massed produced is somehow different and more emotional. Cook-

ing something like that with the crickets is showing people that they shouldn’t be so scared of everything and that not everything is just beef, chicken, fish, and pork. Why are people content eating those dead carcasses but a bug is something that people are scared of? At the restaurant, we only serve whole animals. We use cuts that a lot of other people aren’t using. As a chef I think it is really crazy that people are killing a whole animal just to use one part of it. Maybe through cooking here and presenting crickets in different ways people might think about things differently. That’s one of the differences in the food that we do at Claro that makes it more similar to the food you would find in Mexico—we use the same cuts and ingredients that other chefs won’t use. What do you consider the major differences in the use of crickets in American culture versus Mexican culture? The American perspective on insects and meat in general is that it all has to be disconnected from where it originates and packaged for people to be comfortable with it. I think that is weirder and actually grosser. As far as insects go, in a lot of places, people are actually closer to their food and are not as afraid of things like that. In Mexico and elsewhere, many people grow up closer to food, but here we grow up with an industrialized version of food. I think that we are wrong in the sense that our normal is the scary monster and machine version of eating instead of eating insects that are grown off of food waste or in a field. That is actually far more sanitary and less disturbing to think about. I think that cricket powder and flour are another stepping stone toward what could be called insect awareness. I think Seek’s flours are a step in the right direction to introduce people to edible insects. Just like everything else, there are going to be some insects that people like more than others. They all have different flavors. I’d like to see people eating more insects in general. Do I want to put crickets in this? Or grasshoppers? Going even further, to ants or whatever it is, they are all good answers if you are thinking about sustainability. I think that Seek’s flours are great for people who are looking to introduce protein into their diets in an environmentally friendly, ethically conscious way.

PETER ENDRISSâ&#x20AC;&#x2122; SOFT CRICKET PRETZELS

Peter Endriss’

Soft Cricket Pretzels Who knew how easy it was to bake soft pretzels in your own kitchen? They’re sure to become an instant-classic in any household. MAKES 12 PRETZELS

5 ¾ cups white spelt flour or white wheat bread flour ¾ cup and 1 teaspoon Seek Protein Powder 1 ¾ teaspoons instant yeast 4 ½ tablespoons butter 2 teaspoons salt 1 tablespoon sugar Lye solution: ⁄7 ounces lye pellets 1 ½ cups water 5

Baking soda solution: 1 ½ teaspoons salt ¼ cups baking soda 1 tablespoon barley malt syrup, rice syrup, or dark brown sugar 1 large egg, whisked with 2 tablespoons of warm water Coarse sea salt or pretzel salt

To make pretzels:

Mix white spelt flour or white wheat bread flour, Seek Protein Powder, instant yeast, butter, salt, and sugar together using the dough hook attachment on a standard mixer on low speed until all of the ingredients are combined and the dough comes together. Mix on medium speed for 5 minutes to make a medium strong dough.

Place dough into a lightly oiled bowl, cover with a damp kitchen towel, and let ferment for approximately 30 minutes in a warm (room temperature) area.

3 4

Fold dough into a packet, flip it in the bowl, and leave for another 30 to 45 minutes.

Mold into a football shape approximately 6 inches in length. Let rest, covered with a lightly dampened towel for 15 minutes.

Separate pretzel dough into 12 equal portions. Mold into the final pretzel shape by rolling out the ends of the football shape to approximately 10-inch long ropes on each side of the fat middle part. Cross “arms” over twice and then flip into the middle of the circle created. Pin the ends down to the pretzel body. Place on oiled parchment paper and put in the refrigerator, uncovered, for at least 2 hours and up to 24 hours.

Continues on next page

PETER ENDRISS’ SOFT CRICKET PRETZELS

To coat:

Lower 2 to 3 pretzels into the water bath (as many as will fit without crowding). Simmer for 30 seconds, then use a slotted spoon to flip the pretzels over. Simmer for another 30 seconds, then scoop the pretzels out of the water and return them to the baking sheet. While in the water, the pretzels will puff and take on a doughy, puckered appearance. Repeat with the remaining pretzels.

To achieve the classic brown color for the pretzel, choose to use either a lye or baking soda solution when you are ready to bake. Lye solution:

Make a 4% lye solution (for example, 1 ½ cups water, 5⁄7 ounces lye pellets) and dip pretzels in the solution using gloves. Baking soda solution:

Measure 8 cups of water into a large, wide pot and set over high heat. Make sure the pot has high sides because the water will foam, nearly doubling in volume, when you add the baking soda.

Bring the water to a rapid simmer. Add the baking soda and the barley malt syrup, rice syrup, or dark brown sugar. Stir to dissolve the baking soda and syrup, then reduce the heat to medium to maintain a simmer.

Place dipped pretzels on silicone baking mats or teflon sheets on a baking sheet and brush them with the egg and water mixture. Cut across the fat part with a sharp knife or a razor blade and sprinkle them with coarse sea salt or pretzel salt. To bake:

Bake immediately at 400°F for 10 to 15 minutes until golden brown with a slightly toasted look around the open cut.

Cool on wire rack.

PETER ENDRISS’ SOFT CRICKET PRETZELS

Peter Endriss is the head baker and co-owner of Runner & Stone, based in Brooklyn. He was the former head baker at acclaimed Michelin-star restaurant Per Se and Bouchon Bakery in New York City. Peter is actively involved with Slow Food and continues to seek ways to promote local and sustainable food practices.

Photo by Karen Wise

You studied as an engineer. What role does this play in baking and in life?

What surprised you most about cooking with crickets? The flavor is surprisingly smoky and tasty.

In baking, you use a lot of percentages, and so my background in math helps a little in having a better “feel” for numbers, but I wouldn’t say that it’s significant. I would say that any education helps you absorb and process information and gives you problem-solving tools, and my education as an engineer certainly did that. What do you see as your role in food sustainability?

How did you come up with the idea for the pretzel? The pretzel is a bread that doesn’t rely much on internal structure (versus a baguette or ciabatta, for example), so I thought that it would be a good candidate for substitution of a flour with no gluten. I also thought that pretzels are pretty universally loved, so what better way to get someone to eat a cricket?

As a bread baker, I feel lucky to produce a universally-recognized, borderless, healthy, essential food, and the fact that I can accomplish that with consideration for the environment (by using locally and organically grown grains) and while supporting a sustainable regional economy, is something that I’m extremely proud of.

Purchase the entire cookbook at Seek-food.com or at all Dean & Deluca New York City locations.

Bring your open mind and appetite to this inspirational and educational cookbook by Seek on the joy of eating crickets. Using Seekâ&#x20AC;&#x2122;s new line of cricket protein flours, these pages contain a collection of delicious recipes from award-winning chefs and bakers. This cookbook also provides an intriguing look into the nutritional and sustainability benefits of crickets, paired with the unique perspectives from the culinary professionals responsible for making the future just a little more delicious. No matter what time of the day you are looking to cook for, The Cricket Cookbook has you covered.