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Makes ~12 cupcakes Dry Ingredients 120 g (1 cup) all-purpose flour 50 g (1/2 cup) unsweetened cocoa powder 1 tsp baking soda 1/2 tsp salt Optional: 1 tsp espresso powder Wet Ingredients 100 g sourdough discard (room temp is ideal) 150 g (3/4 cup) sugar 60 ml (1/4 cup) neutral oil 60 g (1/4 cup) vegan sour cream 1 tsp vanilla extract 240 ml (1 cup) non-dairy milk 1 tsp vinegar or lemon juice (to curdle the milk) Optional Add-Ins 1/3 cup chocolate chips Dash of cinnamon or chili powder if you’re spicy like that Instructions Preheat  oven to 350°F (175°C). Line your cupcake tin. Stir the vinegar into the non-dairy milk and let sit 5 minutes to curdle. In a large bowl, whisk together: sugar, oil, sour cream, sourdough discard, and vanilla. Add the milk mixture and stir until smooth. In another bowl (or on top of the wet if you're brave), sift or whisk together the flour, cocoa powder, baking soda, salt, and espresso powder if using. Stir dry into wet just until combined. Fold in chocolate chips if using. Divide into cupcake liners and bake for 18–22 mins , until a toothpick comes out clean or with fudgy crumbs. Cool before frosting — or don’t, I’m not your boss.

Ingredients: 500g bread flour (or all-purpose) 350g water (70% hydration) 100g active sourdough starter 1 tsp instant yeast (approx. 3g) 10g salt (2 tsp) Instructions: Mix the Dough In a large bowl, combine: 500g flour 350g water 100g sourdough starter 1 tsp instant yeast Mix until just combined. Cover and rest for 30 minutes (autolyse magic). Add Salt & First Stretch/Fold Sprinkle in 10g salt. Gently knead or do a set of stretch-and-folds to incorporate. Rest 30 mins. 2-3 Stretch-and-Folds Let it rest 30–45 mins between folds. Total bulk time: ~2 hours or until dough is soft and puffy. Shape the Dough Turn out onto lightly floured surface, shape into a round or batard. Let rest 10 mins, then do final shaping. Final Proof Options: A. Quick:  Proof at room temp for 45–90 mins B. Cold:  Cover and refrigerate right away. Proof overnight or up to 24 hours. Bake Preheat oven to 450°F (230°C) with Dutch oven or steel inside.Score loaf, then bake: Covered:  20–25 mins Uncovered:  15–20 mins until golden, fragrant, and gorgeous Cool on a wire rack (yes, really. Don’t slice it hot!).

(Makes ~6–8 cookies) Ingredients : 50g sourdough discard (unfed is fine) 35g brown sugar (~2 tbsp, packed) 25g granulated sugar (~2 tbsp) 45g vegan butter or butter (~3 tbsp), softened 1 tsp vanilla extract 50g all-purpose flour (~⅓ cup + 1 tbsp) ⅛ tsp baking soda Pinch of salt 30–40g chocolate chips (~2–3 tbsp) Instructions : Mix wet stuff: In a bowl, cream together the butter, brown sugar, and granulated sugar until light and fluffy.Add discard + vanilla. Stir until smooth. Add dry stuff: Sprinkle in the flour, baking soda, and salt. Mix until a dough forms.Fold in chocolate chips like you mean it. Chill (literally): Chill the dough in the fridge for 30 minutes if you want them thick and chewy. Or don’t — I’m not the dough police. Bake: Preheat oven to 350°F (175°C) .Scoop into ~1 tbsp balls, place on parchment-lined sheet.Bake 9–11 minutes  or until the edges are golden and the centers look juuust underdone (they’ll finish as they cool).

Location : Chesterfield County, Virginia Difficulty : Easy Distance : 4.3mi Estimated Time : 1hr 24min Elevation Gain : 180ft Trail Type:  Out & Back

Location : Avery County, North Carolina Difficulty : Easy Distance : 0.3 mi Estimated Time : 7 min Elevation Gain : 36 ft Trail Type:  Out & Back Our Rating : 4/5

Location : Cumberland, Virginia Difficulty : Hard Distance : 7.0 mi Estimated Time : --- Elevation Gain : 2240ft Trail Type:  Loop Our Rating : 3.5/5

Location : Cumberland, Virginia Difficulty : Easy Distance : 3.1mi Estimated Time : 1hr 2min Elevation Gain : 160ft Trail Type: Loop (sort of) Our Rating : 2/5

Atrial Fibrillation (A-Fib) CHADS-VASc Score for Atrial Fib Stroke Risk: calculates stroke risk for pts w/ A-fib Chest Pain HEART Score for Major Cardiac Events: predicts 6-week risk of major adverse cardiac events in pts w/ CP Cirrhosis Child-Pugh Score for Cirrhosis Mortality: estimates cirrhosis severity Fluids Maintenance Fluids Calculations: calculates maintenance fluid requirements by weight Head Trauma PECARN Pediatric Head Injury / Trauma Algorithm: predicts need for brain imaging after pediatric head injury Pneumonia CURB-6 5 Score for Pneumonia Severity: estimates mortality of CAP to help determine in-pt vs. out-pt tx PSI/PORT Score for Pneumonia Severity Index for CAP: estimates mortality for adult pts w/ CAP DRIP Score (Drug Resistance in Pneumonia): predicts risk for CAP d/t drug-resistant pathogens Pulmonary Embolism (PE) Well's Criteria for PE: objectifies risk of PE Geneva Score (Revised) for PE: objectifies risk of PE, like Wells' score, but includes age PERC Rule for PE: rules out PE if no criteria are present & pre-test probability i s ≤1 5% YEARS Algorithm for PE: helps rule out PE; like PERC Rule but also validated in pregnant pts w/ clinically suspected PE PESI (Pulmonary Embolism Severity Index): predicts 30-day outcome of pts w/ PE

Ultimate Chicken Noodle Soup Ingredients : 2 Tbsp EVOO 2 carrots, sliced 2 celery stalks, sliced 1 small onion, chopped 5 garlic cloves, chopped S&P 1/4 cup dry white wine 8 cup veggie stock 2 lbs "chicken" (e.g. Tofurky Chik’n), pieces 2 1/2 cup uncooked wide egg noodles 3 Tbsp chopped fresh flat-leaf parsley 2 Tbsp chopped fresh dill 2 Tbsp fresh lemon juice Instructions : Heat oil in large pot or Dutch oven over medium heat. Add carrots, celery, onion, garlic. Season w/ S&P. Cook until softened & golden brown, stirring occasionally, ~8-10 minutes. Add wine & cook until syrupy, ~1 minute. Add stock & "chicken" pieces. Season w/ S&P. Bring to boil over high heat then reduce to low, cover, & simmer ~40-45 minutes. Add noodles to soup & cook, stirring often, until tender, ~6-7 minutes. Remove from heat; stir in parsley, dill, & lemon juice. Season w/ S&P

Garlic Lime Salmon with Parsley Noodles and White Wine Ingredients: 2 salmon fillets 200g noodles (spaghetti, linguine, or any type) 3 garlic cloves, minced 1 lime (zested and juiced) 2 tbsp fresh parsley, finely chopped 2 tbsp olive oil (or butter) ¼ cup white wine Salt and pepper, to taste Optional: Red pepper flakes for a bit of heat Reserved pasta water (about ½ cup) Instructions: Cook the Noodles: Cook the noodles according to the package instructions in salted water. Reserve about ½ cup of pasta water before draining and set the noodles aside. Cook the Salmon: Season the salmon fillets with salt, pepper, and a pinch of lime zest. Heat 1 tablespoon of olive oil (or butter) in a large skillet over medium heat. Place the salmon fillets skin-side down (if they have skin) and cook for 4-5 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove the salmon from the skillet and set aside. Flake the salmon into bite-sized pieces. Make the Garlic Wine Sauce: In the same skillet, add the remaining tablespoon of olive oil (or butter). Sauté the minced garlic over medium heat until fragrant, about 1 minute. Pour in the white wine to deglaze the pan, scraping up any brown bits from the skillet. Let the wine cook down for 1-2 minutes. Add lime juice, a bit of lime zest, and a splash of the reserved pasta water. Stir well. Toss the Noodles: Add the drained noodles to the skillet with the garlic-lime sauce. Toss to coat the noodles evenly. Stir in fresh parsley and season with salt and pepper to taste. For extra creaminess, add a little extra olive oil or butter. Combine the Salmon and Noodles: Gently fold in the flaked salmon pieces with the noodles and sauce. Taste and adjust seasoning with more salt, pepper, or lime juice as needed. Serve: Plate the noodles with the salmon and garnish with additional parsley, lime wedges, and optional red pepper flakes for heat.

Location : Ausable Chasm, NY Difficulty : Easy Distance : 1.9 mi Estimated Time : --- Elevation Gain : 328 ft Trail Type:  Loop Our Rating : 5/5

Ingredients : 1 can whole kernel corn, drained and rinsed 1 can black beans, drained and rinsed 1 can black-eyed peas, drainage and rinsed 2-3 Roma tomatoes, diced 1 large green pepper, diced 1/4 red onion, diced Cilantro to taste 1/2 bottle Italian dressing Directions : Drain and rinse first three ingredients Mix all ingredients