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Tech, I think it's fair enough that Stews offer less nutrition than the ingredients. After all, one is getting a nice bonus on top of the nutrition. It's just that knocking 50% of the nutritional value off the ingredients seems a bit steep. But at least it gives choices. If food is abundant and you want the buffs, you have the option. If you're down to your last 20 Meat in winter and keeping the clan alive rather than giving them buffs is the goal, you can always revert to single-ingredient cooking to stretch the food as far as possible.
The other factor is that if Stews gave close to the nutrition of their ingredients, some of it would go to waste anyway. The people tend to seek food when they dip below 50% and lose the Well Fed buff. So they can only take in 5k-5.5k food before their Food bar caps out at 100%. If a Stew gave 7-8k nutrition, you'd probably forfeit 2k of it anyway.
That said, I am absolutely smashing the Haggis. It uses Pluck which piles up if you're hunting and doesn't have much further use. The 10 Oats grain and 2 Onions per serving is trivial, and who doesn't want a 1.5k Mood buff and 1k Work buff? That's better than Optimist and Hard Worker all in one meal. And then 5k nutrition on top of that? Yeah, I'll have me some of that.
For almost all types of food, cooking actually increases nutritional value, because it makes the material easier to chew and to digest. The development of cooking is actually thought to have been an important step in the evolution of the hominid lineage, allowing us to develop energetically-demanding brains rather than large intestinal tracts. For an interesting and informative discussion of the topic, I suggest Richard Wrangham's "Catching Fire: How Cooking Made Us Human"
That's only with low heat cooking. Back when they didn't control the level of cooking heat they would lose more nutrient value than you are assuming. Not saying all nutrition is lost but at the level of cooking in the 1300s and the types of veggies they are cooking, it is safe to assume some nutrients are lost since vegetables begin losing nutrients the moment they are cut and cooking temperature really determines how much you retain. My point is that you will never get a 1:1 ratio of fresh:cooked nutrient per vegetable.
Some micronutrients (vitamins, mostly) are heat-labile or otherwise unstable, yes. But generally they are present in large enough quantities that it doesn't matter if you loose some during cooking, unless you are not eating very much of that vegetable to begin with. And cooking can effectively increase the amount of other micronutrients, by making the material more digestible.
However, the primary nutritional issue over the majority of human history has been getting enough calories (and to a lesser extent protein), and cooking help a lot with that, even unsophisticated methods like boiling.
Note: Haggis likely going to get more expensive next update materials wise. It is a bit low vs the power it holds.
Ever since the whole 'don't eat the bread' thing, I just can't emotionally treat Oats as trivial. So much work goes into turning 5 seed into 15 oat sheaf.... I looked at Haggis and went ' * cough * how many oats??? well at least it makes four...' So like, balance how you feel is best, Blorf, but I, just, never ever don't buy Oat anything from the vendors. That is all.
Just the fact that the recipes use Charcoal instead of Branches is significant. It takes 8 Charcoal to make 4 Stews. That's 16 Branches and around 19 Clay. Plus the labour of making the Charcoal. So you're using 4 Branches to make one Stew for 5k (now 7.5k) food value, plus another firewood Branch to bake the Bread that goes into the Stew. Cooked Meat/Fish you're using one Branch to make 3k food. Double that to make 2 Branches for 6k food value, and single-ingredient cooking turns out to be half the firewood consumption (and less labour) than recipe foods. Branch consumption is a game-long factor, you can never have too much firewood. Doubling that consumption is something to consider carefully.
The 12 Charcoal is a bit steep, that's 4 firewood per serving. But having up to six meals readily available in the gathering room, with no bowls or lengthy preparation or cleaning up or storage required, is a good deal imo.
1) The single-ingredient staples of Cooked Meat and Cooked Fish. My Boar livestock operation will provide the meat (I don't hunt after year 1) and the lakes will provide the fish.
2) Pottage made with only Eels and Berries. I've taken Cooked Eels out of my rotation as the lakes won't provide enough for both Cooked Eels and Pottage. So Eels will be reserved for Pottage, and the annual mass Berry harvest should keep me in Pottage year round. I've lowered the desirability of uncooked Berries to prevent workers eating them raw. If I run out of Berries, I can supplement with a Mushroom harvest in Fall.
3) Haggis. The Boar operation provides Pluck, and the amount of Pluck produced by slaughtering juvenile piglets will determine how much Haggis I make. It also needs a small amount of Onions, which will be the only veggie crop I grow. And then it needs Oats Grain, which I will get from farming Oats heavily.
4) Brose in winter. This is ace food anyway and who doesn't want a bit of a Warmth boost when it's freezing. Brose is also dead simple, just some Oats grain and water. My Oats farming operation should easily keep me in supply. And there's always the Plains trader selling Oats sheafs and grain if all else fails.
The trick will be to get the Fish v Eels balance right in the lakes, that I have just enough Eels to sustain Pottage year round, but then also enough Fish to be a staple. The other balancing act will be to get enough Oats and Onions to keep Haggis going, which will be determined by how much Pluck my piglets deliver. If there is too much Pluck, I can always allow Pluck as well in the Cooking Pot should Eels run low.
With the above, I can dispense with the Break-making and also with Neeps, Beans and Kail farming. Needing only Oats Grain and Onions will simplify and focus my farming operation greatly.
This strategy will, however, be heavy on Charcoal as both Pottage and Haggis require it. The upside is that I won't run short of Wood Ash, a by-product of Charcoal production. But I am going to need Branches and lots of them. So I reckon a tree farm will be mandatory.
In the Inventory menu, go to the Food tab, select the item you want to change. At the bottom of the infobox there is a slider (except on raw foods that people won't eat unless starving, like raw meat).