An engineered larder for the modern lifter.
A nutrition-systems wiki for the optimiser who lifts and tracks. USDA-cited macros, dated $/g math, evidence tiers on every supplement. Independent, no brand sponsorships.
The one-pan beans
Slow-cooked white beans, garlic confit, a bay leaf or three. The cover dish, better the next day.
Nutritionally reviewed by Dr. Soraya Khan, PhD, RDN, CSSD- 342Foods analysed
USDA-cited macros, with dated $/g price stamp.
- 1,847Studies cited
Primary literature only. No press releases.
- T1–T4Evidence tiers
RCT, cohort, mechanistic, anecdotal, labelled, never blended.
- 0Brand sponsorships
Independent. Affiliate links disclosed at tier-1 only.
Every claim, tiered.
We don't blend RCTs with anecdotes. Each supplement, ingredient, and protocol on Larderlab carries a tier badge so you can see the strength of the underlying evidence at a glance.
- T1RCT / meta
Randomised controlled trials and meta-analyses. The strongest signal we cite. Dose, duration, and population must match.
- T2Cohort / observational
Prospective cohort and case-control. Real-world signal but never extrapolated to causation.
- T3Mechanistic / animal
In-vitro or animal models. Context only, translation to humans is not assumed.
- T4Anecdotal / n=1
Single-person reports, blog claims, marketing copy. Flagged for transparency, never used as evidence.
Pick a shelf.
Four ways into the library: pantry suppers, weekend projects, ingredient deep-dives, and the storage systems that feed all three.
Pantry suppers
Recipes a stocked pantry already wants to make.
Pantry projects
One afternoon of work, half a year of dinners. Confit, ferment, preserve.
Ingredient deep-dives
Olive oil, beans, salt, the literature behind a well-stocked shelf.
Pantry systems
Storage science, shelf-life math, the way a kitchen feeds itself.
Five things to cook this weekend.
A short list. Recipes a stocked pantry quietly wants to make, every one tested seven times before publication.
The one-pan beans
Tomato confit, twelve ways
Garlic confit, two heads at a time
The literature behind a well-stocked shelf.
Cited deep-dives on the four ingredients you cook with most. Harvest dates, label decoding, what the studies actually say.
How to read an oil label like an oil buyer
Harvest dates, polyphenol counts, and what 'extra virgin' actually verifies.
Why heirloom beans cook differently
Skin thickness, age, soak ratio, the five variables behind a creamy pot.
Salt by weight, not volume: and why it matters
Diamond Crystal vs. Morton vs. flaky finishing, same teaspoon, different sodium.
Whole vs. ground: and how spices age
Volatile oils, oxidation, and why the jars in your cupboard already smell of nothing.
The Sunday Larder, every week.
One short letter, one tested recipe, one nutritionist-reviewed pantry pick. Sundays only. No diet hype, no "miracle" foods.
Get evidence-based pantry guidance, every Sunday.
One short letter, one tested recipe, one nutritionist-reviewed pantry pick. Sundays only. No diet hype.