cook-from-scratch（从头开始做饭）

Cook From Scratch

If you grew up on takeout, lived on office catering, or just never learned — cooking from scratch feels impossible. It's not. 10 techniques cover 90% of home cooking. A stocked pantry means 15-minute meals anytime. This skill teaches the system, not just recipes. Budget target: $4-7/day for one person eating well.

Sources & Verification

• USDA FoodSafety.gov — federal food safety guidelines including safe cooking temperatures, storage times, and handling basics. foodsafety.gov
• MyPlate (USDA) — nutritional guidelines and budget-friendly meal planning tools. myplate.gov
• "Salt, Fat, Acid, Heat" by Samin Nosrat — the most accessible book on foundational cooking techniques, organized by the four elements that make food taste good
• Feeding America / SNAP-Ed Connection — free recipes and meal plans designed for people on food assistance budgets. snaped.fns.usda.gov
• "How to Cook Everything" by Mark Bittman — comprehensive reference covering basic techniques and 2,000+ recipes organized by method rather than ingredient

When to Use

• User doesn't know how to cook and wants to learn
• Spending too much on takeout and delivery
• Needs to cut food budget drastically
• Wants to eat better but doesn't know where to start
• Recently on their own for the first time

Instructions

Step 1: Stock the pantry once ($30-40)

This is the foundation. Buy these once — they last weeks to months and turn basic groceries into real meals.

THE STARTER PANTRY:

OILS & ACIDS:
- Olive oil (cooking + dressing)
- Neutral oil (vegetable/canola — for high heat)
- Vinegar (any kind — white, apple cider, or rice)

SEASONINGS (this is where flavor lives):
- Salt (the single most important ingredient in cooking)
- Black pepper
- Garlic powder
- Onion powder
- Cumin
- Paprika
- Chili flakes
- Dried oregano

STAPLES:
- Rice (large bag — cheapest calorie source)
- Pasta (2-3 boxes)
- Canned beans (black, kidney, chickpeas — 6+ cans)
- Canned tomatoes (diced, crushed — 4+ cans)
- Flour (for thickening, basic baking)
- Soy sauce
- Hot sauce

COST: $30-40 once. Lasts 4-8 weeks.
After this, weekly groceries are just fresh stuff: $15-25/week.

Step 2: Learn 5 techniques, not 50 recipes

THE ONLY TECHNIQUES YOU NEED:

1. SAUTE — hot pan, oil, food, stir occasionally
   Cook: onions/garlic first (2 min), then vegetables (5 min),
   then protein (until no longer pink). Season. Done.

2. BOIL — water, salt, food
   Pasta: boil 8-10 min. Rice: 2:1 water to rice, bring to boil,
   cover, low heat 18 min. Eggs: 10 min = hard boiled.

3. ROAST — oven at 400F/200C, toss with oil + salt, spread on sheet
   Works for: any vegetable, chicken thighs, potatoes
   Time: 25-40 min depending on size. Flip halfway.

4. SIMMER — low heat, lid on, walk away
   This is how you make soups, stews, chili, sauces, beans.
   Combine ingredients, bring to boil, reduce to low, 20-45 min.

5. DRESS — oil + acid + salt + something extra
   This turns raw vegetables into salad and plain grains into meals.
   Basic ratio: 3 parts oil, 1 part vinegar, pinch of salt.

Step 3: The 10 meals that cover everything

Each costs $2-4 per serving and uses pantry staples + cheap fresh ingredients.

WEEKLY ROTATION:

1. RICE AND BEANS — cook rice, heat canned beans with cumin + garlic
   powder + salt. Top with hot sauce. ($0.80/serving)

2. PASTA WITH TOMATO SAUCE — saute garlic in oil, add canned tomatoes,
   simmer 15 min, season, toss with pasta. ($1.20/serving)

3. STIR FRY — saute any vegetables + protein with soy sauce + garlic
   over rice. ($2.50/serving)

4. SHEET PAN DINNER — chicken thighs + chopped vegetables, oil + salt,
   roast at 400F for 35 min. ($3/serving)

5. SOUP — saute onion + garlic, add broth/water + whatever vegetables
   you have + canned beans, simmer 25 min. ($1.50/serving)

6. EGGS ANY WAY — scrambled with vegetables, fried on toast, or
   boiled for meal prep. ($1/serving)

7. QUESADILLA — tortilla + cheese + whatever's in the fridge. Pan
   until crispy. ($1.50/serving)

8. FRIED RICE — day-old rice + eggs + frozen vegetables + soy sauce.
   Everything in one pan, 10 min. ($1.50/serving)

9. CHILI — brown ground meat (or skip), add canned beans + canned
   tomatoes + cumin + chili powder. Simmer 30 min. Makes 6 servings.
   ($1.80/serving)

10. ROASTED VEGETABLES + GRAIN BOWL — roast whatever's on sale, serve
    over rice or pasta with dressing. ($2/serving)

Step 4: The weekly system

WEEKLY GROCERY RUN (~$20-25 for one person):

- 1 protein (chicken thighs, eggs, ground meat): $5-8
- 3-4 vegetables (whatever's cheapest/on sale): $5-7
- 1 starch if running low (bread, tortillas, potatoes): $2-3
- Fruit (bananas, apples — cheapest options): $2-3
- Dairy if you use it (butter, cheese, milk): $3-5

MEAL PREP SUNDAY (1 hour, saves the whole week):
1. Cook a big pot of rice or grain
2. Roast a sheet pan of vegetables
3. Cook a batch of protein (roast chicken thighs, brown meat)
4. Make one big-batch meal (chili, soup, or stew)

This gives you: 3-4 days of ready meals + ingredients to
assemble the rest quickly during the week.

Step 5: Common mistakes that waste money

AVOID:
- Buying spices you'll use once (stick to the starter list)
- Fresh herbs (dried are fine and last months)
- "Organic everything" when you're on a budget (spend on what matters)
- Recipes that need 15+ ingredients (you'll buy stuff you never use again)
- Pre-cut/pre-washed anything (you're paying 3x for convenience)

THE ACTUAL MONEY SAVERS:
- Buy whole chickens ($1.50/lb vs $4/lb for breasts)
- Frozen vegetables are just as nutritious and don't go bad
- Dried beans are 1/3 the cost of canned (soak overnight, cook 1-2 hrs)
- Store brand everything — it's the same food
- Ethnic grocery stores are almost always cheaper

If This Fails

• Food banks and community meals — if cooking isn't working because you can't afford ingredients, search "food bank [your zip code]" at feedingamerica.org. No shame in getting help while you build the skill.
• Community kitchen programs — many cities have free cooking classes for beginners. Search "[your city] free cooking classes" or check your local library's event calendar.
• Start even simpler — if the 10 meals feel overwhelming, start with just rice, beans, and eggs for a week. Three ingredients, three meals a day, under $3/day. Build from there.
• Cross-reference: Austerity Living skill — for a complete budget system that integrates food costs with all other expenses when money is extremely tight
• Cross-reference: Benefits Navigator skill — SNAP benefits can cover groceries while you learn to cook. The average individual benefit is $200+/month, which goes much further with home cooking.

Rules

• Start with 3 meals from the list, not all 10
• Never assume cooking knowledge — explain what "saute" means, what "medium heat" looks like
• Focus on cheap, filling, nutritious — not gourmet
• If the user is truly broke, lead with rice + beans + eggs — you can eat well on $3/day

Tips

• The biggest barrier to cooking isn't skill, it's energy. Meal prep on Sunday when you have it. Eat the results all week when you don't.
• A $15 cast iron skillet will outlive you and does 80% of cooking tasks.
• "Season to taste" means: add salt, taste, add more if it's bland. That's the entire secret to restaurant-quality food.
• Frozen vegetables are flash-frozen at peak nutrition. They're often more nutritious than "fresh" vegetables that sat in a truck for a week.
• The single biggest upgrade to any home cooking: learn to properly salt your food. Most home cooks undersalt everything.