Refresh cook recipes and enforce heading hierarchy

[alexsoyes]

Summary

• enforce continuous heading nesting in the cook template, contract, and upsert action
• refresh the AIDDy, MCP installation, and token optimization recipes
• keep client-specific commands explicit while preserving RTK/SNIP, MCP Tool Search, model routing, and prompt-cache guidance
• remove the duplicated baseline/context measurement in the token recipe

Validation

• node scripts/check-markdown-links.js — 0 broken links in 537 files
• heading hierarchy — 3/3 in-scope bundled recipes
• token optimization levers — 6/6 preserved
• git diff --check
• pre-commit Markdown and commitlint hooks

CLI tests were not run because the PR changes no cli/** files and the gitignored CLI dependencies are intentionally absent.