LESSON 1: GROUND BEEF & £OASTED VEGGIES ARE OUR FRIENDS Ground eeer! Q am & onion, DF pinced = ~ 12% ground beef or oFner meat « wiz crushed Salting crackers or small handful of breadccomo~ We “substance Smoosh tem all 4 eq FLAVOR BINDER TewpeR MEAT AF Flavors! mustacl, BBQ sauce, Finely yess ac dent in top foe eat puffiness ie Score Chopped herbs, eft. in the meat. © © together with Your hanas! eS Burgens! MEATBALLS! MEATLOAF t ) Heat pan Same as burgers, Make a short, lat bus roll them leaf ana bake at 2) Heat oil iw paw 3) Fry buegers. Flip gently! Grote: yoo can freeze caw burger patties, thea around in the het oil, These Freeze well aller: cooking. Put hem inva zip- Seal beg and squeete He 350-400°F for wl he er vatil done. Dump tomate Saute or other tasty Kiguia over the stop ‘for the last 10-15 minutes. Cheese, $o0- Shaw and Rey them later) ale ost ROASTED VEGG\ES! ~ LR FAT _FlAVoR . ——_——- oa 10: @ OD oF iy salad aay > \let ne Spices adleian.e7 58 : teen oe? spread into an even (or unwl i's pV Hhumb- sized pieces layer on a baking pan all +asty) Ce eon | \ Seeve As- 13! omeveT!. Quiche! omens! oe secarnbled ose) 290? 2D + celish/ topping GES deliciows side \ Bar meat Cindleding buegers) it cheged Feely + with postal ete. beat eggs with milk, Veggies, and bakeSKILLETS AKE ouk FRIENDS Y cast-iron skillet. THEN put oil. dy Then add food. = What food, you ask? ALL oF IT- make _tnat het Zucchini & yellow sash! cu into slices < fe and cub with oil f spices. wat” et? poond ©) “ee ' a salt 2 pepper a = \talian - Cajon = curry, paste = Cnalever when things are cooked on one side, flip them when things are cooked on both ee eat ce AWN _CT wd VEGAN CREAMED SPINACH [Bonus a aka “Fake Laing" Mel's Favorite Filipine veggie dish a” Spices SS x i) SS ted bananas 2 Tittle suger Pot or crock- pot until spinach is cookedve Caround) ey 400°F MAGICAL CHEESE PASTA aie adapted from Jamie oliver 3 cut a cide of EN skin OE the iy top 50 v S 2) there's oo ean a little fs bowl lip. Camembert or some other soft cheese with @ rind + a5 meatballs * QHD ss, + Caz chicken x grilles S v4 e white Ts ce c Les) “dl fetiowes . leftover roastect a or 2 eggs Ue veggie> & ‘9 222 woe Nop (Ea eG a ee bowl of Flavor, This is a great meal +o cook. to impress a date or a dianer party. EGGy CHEESE PIE You've finished the pasta and now you have an empty cheese vind, Now what? Don't THROW IT ou! wet ee roots = SALTERNATWELY,;--+- - ------ cheese bowl ag ple/quiche ge 2 Fhingy! Great SS OID . for break fast SF 20 : BOY, cae sae Ne ath doy. aod # vse invan omelet.CURRY 1S NoT AS INTIMIDATING AS EXPECTED Add a big spoon of curry paste. D i eo This is the secret R te laziness Ww win look in the “Asian” section Ioke the pom hat OF Hhe Supermarket ake the pan hot, ‘ AN with a lee oil lo | aA No len vp op Shaan IRD OG cw The amount of curry paste controls the spiciness fae sterecty pe Not all Asians hte spicy Stir in a can of coconut For instance! my dad.) milk and smoosh in the curey paste until you hee ake, athens NOt! ADB hlNesy We put in frown shrine ) — == CRT RSS Wom wm [Qwrening ie You EAT THis WITH INSTANT RICE, MEL WILL BE VERY sap, Here's how +o ae real rice e L cup vice SS 2 cups water —\ but you could add and a bag of foe ste-tey vegetable 3 — hak Usually, you'd ~ go Wwhatever. Usually, y | © Bring “> a boil ee een the |@ Cover the pot and ee protein fist, and chop | po NOT OPES IT AGAIN! i | \ every thing Small so it | @ Torn eat dovin te & simmer “A cooks fash, for 030 min Ww @ now you car open R eatFISH TACOS o# How To BREAD THINGS KhiD> CA Fish! (or chicken or pork or croquettes or whatever) Flove 7 (Coread crumbs, KereA ies crushed chip = or crack?) aay Ra eet) warm in =]| oven, microwarey qe? tr bok ve (aa fortila on / Tips: make suc the CO SIUEE youle Fyin is hid ore it Vit cook fast. 3 you may need to calibrate 3 the pan with a test piece. too cold, and it will cog in oil. yay! 4oo het, and the crust will s0agy Surat burn before the insides cock.