Basic Cooking Skills

This post is for beginners, non-cooks, and those seeking to improve their eating habits drastically, save time and money, and eat really delicious meals.

Basic fall back system:
1) Eat all foods and all food groups. Learn to like and love all foods.
2) Eat highly nutritious foods only.
3) Eat mostly fresh whole food, especially fruit and vegetables. Don't peel anything if the peel can be eaten. The cost savings from not throwing out so much food  will more than exceed the cost of fresh produce.
4) Cook at home.  Make only enough for one meal.  
5) No chocolate, ice cream, candy, cookies, cake, pie, pastry, or other sweet snacks and desserts.  No chips, popcorn, or salty snack foods.   This will largely eliminate your cravings within 24 hours.   I do have a pastry once in a while, but always out and always from a really great bakery.   Because I have eliminated cravings, I often look at the baked goods but often don't really want to eat them.  
6) No pasta, grains, or rice.   Whole grains, brown rice, etc. are not much better so don't bother.  Avoiding them is best, but eat very small portions otherwise.  
7) No french fries, burgers, milk shakes, french fries, or pizza.
8) No juice, pop or diet pop.  Drink water, black coffee or tea without sugar or cream.
9) Absolutely no junk food, processed food, frozen food, canned or packaged food, fast food, chain restaurants, take-out, or delivered food.
10) Use spices, fresh herbs, fresh lemon, fresh garlic, fresh ginger, salt, pepper, butter, and oil to flavour your foods.  
11) Eat 3 regular meals a day.   No skipping and no snacking.  
12) Make simple foods, with a minimum of ingredients and steps.   Aim for a basic easy meals, to fall back on when you are rushed or tired.
13) No alcohol except in social situations.   One drink only -- beer or wine or unmixed aperitif or digestif (no high calorie mixed cocktails).
14) No sugar substitutes, low-fat, or calorie reduced, diet anything.  No frozen diet meals.
15) Remove all banned food from the pantry, frig, car, etc.
16) Eat out only on social occasions, and choose a restaurant that serves healthy food and small portions.   The cost will easily be less than all the junk food you have been eating.   When you do eat out, just eat the normal menu, but don't allow french fries or other deep fried items to be put on your plate (if you cannot avoid such restaurants).   I often order a salad and fish and a glass of wine without referring to the menu.  
17) Avoid all special diets, and do not expect friends or restaurants to cater to you.   Your special needs and dislikes should be your secret.  Just eat what is served and be grateful. 
18) Do not buy fake food because that's all your husband or kids or family will eat or because it's a holiday.   I promise the world will not fall apart and the kids won't starve.   It is absolutely not excusable to feed this to your family or allow them to eat it.   No ridiculous rationalizations like there are vegetables on pizza.   Set an example, then don't even discuss any possibility of other choices.   Do not train your kids to like junk foods or fast food. 
19) Eat the fat on your meat, the skin on your chicken and fish, and buy full fat dairy products (but don't buy breaded or battered products and avoid cold cuts and sausages).   This will ensure you do not have cravings for starches and sweets.
20) Organic is better, marginally.   Just eliminating processed food and eating fresh fruit and vegetables will provide 99% of the benefits.   There are natural anti-carcinogens in fruits and vegetables.   There are also anti-inflammatories, analgesics, and anti-bacterials in them.   No need to take aspirin, pro-biotics, vitamin supplements, protein powder, or herbal supplements.  Grass-fed meat and eggs are definitely worthwhile as they have the proper balance of omegas and taste so much better.
21) Eat fresh wild salmon as often as possible.
22) Do not buy flavoured foods (water, cheese, coffee, yogurt, cereal).  Add your own fresh flavourings.
23) Eat local and seasonal.
24) Be wary of oils, as they are often not pure, and sometimes contaminated.  No matter how much you pay or where you get them, once they leave the farm, you have no idea what they are mixed with and bottled.  Butter seems a better bet.  Also probably nuts and avocados.  


Fresh food:
- salad greens, lettuces, spinach, arugula, kale, etc.
- root vegetables (potatoes, carrots, sweet potatoes, parsnips, turnips, onions, beets)
- assortment of cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower, )
- other vegetables (green beans, squash, peas, mushrooms, asparagus, avocado, etc.)
- assortment of fruits, including citrus fruits and berries
- garlic, ginger
- flat leaf parsley, green onions, other fresh herbs
- lemons, limes (fresh)
- grass-fed beef, chicken, turkey, pork, wild fish (can be frozen)
- eggs, whole milk, butter, and cheese
- plain whole fat yogurt (or make your own)
- whole grain bread (or make your own)

Pantry/freezer:
- oatmeal (for porridge and granola)
- butter
- berries and other fruit (frozen by you in summer)
- herbs (dried by you in summer)
- olive oil (EVOO) 
- maple syrup
- Dijon mustard
- spices, whole