You Can Do It! 
Cooking Is
Ratios are Your Friend
White Rice
2 parts water
1 part rice
Oatmeal
2 parts oats
1 part water / milk
Grits
4 parts water / milk
1 part grits
Intuitive
A skill
Fun!
(really)
(I mean it)
You paid money to hear this, the least you could do is pretend as though you believe me.
What do I want people to know?
A plan is NOT a rut
Menus
Are money saving
Prevent waste
Save time and energy
Give a structure that encourages creativity.

Forget tacos altogether and just go Mexican
Take Taco Night
This doesn't mean, plain beef tacos every week.
Beef
Chicken
Pork

Fish
Black bean
Pizza Night is the same way
Standard toppings are great,
but don't be scared to experiment.

BLT, Taco, Buffalo Chicken

Calzones - Meatball, Veggie
Planned Overs

Cook once and create the base of several meals.

Examples?
Basic Meatloaf

1.5 lbs lean ground beef
2/3 cup bread crumbs
3/4 cup milk
2 eggs, beaten
1/4 cup finely minced onion
1 garlic clove finely minced
1 tsp salt
fresh ground pepper
1/2 tsp poultry seasoning (or sage, basil, oregano, or my favorite Cajun!*)
Optional Glaze

1/4 cup ketchup
1 TBSP brown sugar
1 tsp dry mustard
Vegetable Beef Soup

diced onion
2 - 3 ribs celery + leaves diced
2 - 3 carrots, peeled, diced
garlic 2 - 3 cloves, minced
2 quarts beef stock
1/2 lb or more ground beef
frozen, canned, leftover vegetables (corn, peas, green beans, lima beans, etc) 
salt, pepper

Variations on the theme
thyme
bay leaf
tomato paste
red wine
noodles
lentils
barley


Meat Sauce for Pasta

1 recipe basic marinara
crumbled meat loaf
parmesan

Serve over cooked spaghetti noodles or toss with a ziti, mostacolli, or rigatoni
Basic Marinara

2 TBSP olive oil
3 cloves garlic minced or pressed
1 medium onion sliced thinly
2 28oz cans crushed tomatoes
2 14.5oz cans diced tomatoes (do not drain)
~ 1 Tsp Italian seasoning
2TBSP chopped parsley leaves (optional)
Heat the olive oil over medium heat. Add onions and garlic, stirring frequently. When the onion is soft add the Italian seasoning and stir for about 30 seconds, this helps develop the flavor in the hot oil. Add the tomatoes and heat through. Reduce the heat, add the parsley, and simmer for an hour, stirring occasionally.

Roast Chicken

olive oil or butter
1 chicken
salt / pepper
poultry seasoning, Cajun or Favorite Rub

350F 20 minutes per pound, tent w/ foil if necessary
Chicken Noodle Soup
2 1/2 qts water
3 TBSP Better Than Boullion (or, if you must substitute bouillon cubes, but why would you want to?)
1 onion, diced
3 cloves garlic, minced
4 celery ribs, chopped
5 carrots peeled and sliced into coins
about 2 cups cooked and shredded chicken or turkey
about 80z pasta (whatever noodles float your boat, we like wide egg noodles)
thyme, sage, salt, and pepper to taste

Chicken Salad
leftover chicken
mayonnaise or cream cheese
celery
salt / pepper
basil
lemon
Optional:
apples, raisins

Wine Braised Pot Roast
1 pot roast preferably 3 – 4 lbs
1 tsp salt, divided
1 onion, sliced
3 cloves of garlic, peeled
2 cups of drinkable red wine, divided (it doesn’t have to be super fancy, but nothing you wouldn’t touch in a glass)
1 bay leaf
fresh ground pepper
optional 2 TBSP Worcestershire sauce
Reduce the Scale
Oven Fried Fish

Four 6oz fillets of white fleshed fish
1/2 cup of flour
~ 1/2 cup of milk
1/4 cup white cornmeal mixed with 3/4 cup plain breadcrumbs
1/2 tsp cayenne (optional)
1 tsp dill
salt / pepper to taste
~ 1 TBSP olive or vegetable oil
In a shallow bowl add the seasonings to the cornmeal & breadcrumb mix.
Place the flour in another shallow bowl

Preheat the oven to 500°F and grease a baking sheet with the oil.

One by one dip the fish fillets into the milk, then the flour, back into the milk , and finally into the breadcrumb mixture.

Place onto the baking sheet.

Bake for 10 minutes carefully turning halfway through.

Chips

3 medium potatoes sliced into thin wedges
2 tbsp olive oil
salt / pepper to taste
Soak the potato wedges in warm water for 15 minutes.  Saute over medium high heat in the olive oil for 10 minutes.  Spread in a single layer on a baking sheet and broil until they reach the desired shade of brown.
Wilted Spinach Salad with
Feta, Pecans, Cranberries


1/4 small red onion, vertically sliced
1 bunches of spinach leaves, washed and patted dry
2 ounces feta cheese, crumbled
1/4 cup dried cranberries
1 tablespoon mint leaves, chopped
2 tablespoons sherry, rice, cider, or red wine vinegar 
Pinch of salt
1/2 cup toasted pecans, chopped
6 tablespoons olive oil
black pepper, freshly ground
Roasted Vegetables
Preheat the oven to 425°F, cut vegetables into chunks, toss with a small amount of olive oil, spread in a single layer on a baking sheet, and sprinkle with kosher salt and fresh ground pepper. Bake for 20 – 30 minutes or until tender. For variety consider sprinkling with herbs such as rosemary or thyme.
Sandwiches:

Toasted Beef and Cheddar on Hoagies

French Dips with Au Jus
Alfredo
1 1/4 cup grated Parmesan
1 TBSP whole wheat flour (white will work)
4 TBSP butter
4 cloves garlic – minced
1 cup half and half
In a small bowl stir together the parmesan and flour.  Mince the garlic. Heat a skillet over medium heat. Melt the butter. Add the garlic and saute until just golden. If you are adding steamed vegetables or planning on quickly sauteing shrimp in the garlic and the butter, do so now.  Proceed to the next step only when your additions are heated through. Add the half and half, then slowly stir in the Parmesan.
Stir constantly and bring to a low simmer until thickened. Serve immediately over your favorite pasta.
Shrimp
Chicken
Beef
Salmon
Broccoli
Tomatoes
Spinach
Learn Ratios
White Rice
2 parts water
1 part rice
Oatmeal
2 parts water or milk
1 part oats
Grits
4 parts water / milk
1 part grits
Versatile Recipes
Your Freezer is Your Friend
Soups, casseroles, stock
Freeze flat for storage
Freeze anything that won't be eaten in 5 days
Experiment!
Shredded
Ground
Grilled & Cubed
Cook a round steak or chicken breasts, bone-in or boneless in a crock pot with 1/2 cup to 1 cup of your favorite salsa on low, all day
Vegetable Beef Soup

diced onion
2 - 3 ribs celery + leaves diced
2 - 3 carrots, peeled, diced
garlic 2 - 3 cloves, minced
2 quarts beef stock
1/2 lb or more ground beef
frozen, canned, leftover vegetables (corn, peas, green beans, lima beans, etc) 
salt, pepper

Variations on the theme
thyme
bay leaf
tomato paste
red wine
noodles
lentils
barley


Save bones and vegetable scraps for stock