Good food isn’t a complex thing at all. We all have this notion that going out to a fancy dinner at a restaurant somewhere is how you get “good food”; it has to be away from home and cost big bucks.

That’s simply not true. In essence, fancy expensive restaurants mostly cook simple wholesome foods…and their secret is they cook these things from scratch; no boxes or cans allowed.

We can do that too. Okay, so maybe we’re not going to be making some of the fancier sauces that are so wonderful, but we can certainly make quality food, nearly restaurant quality food, at home. The foundation for this is the food itself.

When we start with the basics—produce, meat, poultry and fish, dairy, herbs and spices—we can do anything. There are a variety of ways to prepare these foods to suit your mood, the climate, the season and affordability as well as availability. And the best part about the basics; they’re the least expensive stuff out there because having a food manufacturer or grocery store prepare it for you is expensive!

So this week when you think about what’s for dinner, think in terms of the basics—the stuff with one word on their ingredient lists, like onion, or chicken, or spinach. From there, you can build a meal that’s healthy, delicious and economical, too!

Try this delicious recipe from a previous Menu-Mailer—you’re going to love it!

Herb Braised Chicken Thighs
Serves 6

3 tablespoons flour
3 teaspoons paprika
1 1/2 teaspoon salt
1 1/2 teaspoon dried thyme
1 1/2 teaspoon dried oregano
3/4 teaspoon black pepper
12 skinless chicken thighs
1 1/2 teaspoons olive oil
2 cups (2-inch-thick) sliced carrots
2 large onions, cut into wedges
2 1/4 cups low sodium chicken broth
3/4 cup dry white wine
2 1/4 pounds small red potatoes, quartered

Combine first 6 ingredients (flour through pepper) in a large zip-top plastic bag. Add chicken; seal bag, shaking to coat.

Heat oil in a Dutch oven or large pot over medium heat. Add chicken and remaining flour mixture to pan; cook 3 minutes on each side or until lightly brown. Add carrot and onion; cook 3 minutes, stirring frequently. Add broth, wine, and potatoes; bring to a boil. Reduce heat, and simmer 35 minutes or until chicken is done and vegetables are tender.

Per Serving: 390 Calories; 7g Fat; 35g Protein; 43g Carbohydrate; 5g Dietary Fiber; 107mg Cholesterol; 866mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 8

SERVING SUGGESTIONS: Serve with a great big spinach salad—with some thin sliced red onion, dried cranberries and chopped walnuts tossed with an easy vinaigrette, yum!!

Today’s focus is on How To Cut An Onion

Onions are foundational for a lot of my recipes. Knowing HOW to properly and safely chop an onion will absolutely help you get your dinner on the table quicker! The way I do it is easier, safer and faster. Yes, you will be seeing this very soon on youtube when I demonstrate it!!

And here’s a TIP:

Wash your onion (yes, even with the skin on, always wash ALL produce)

Cut off the end with the swirly paper top (that’s considered “the end). Don’t cut off the root end though, that holds the onion together. Now cut the onion lengthwise so that you have half a root end on each half. Take the skin off in one fell swoop. Place the onion half flat side down on the cutting board. Now take your knife and make perpendicular cuts to the onion half, about 1/8th of an inch apart. Using one hand that isn’t holding the knife, make a claw with your fingers so they’re not vulnerable to the knife. Now slice thru like you’re slicing the onion. The perpendicular cuts will automatically “dice” your onion for you!

Here’s today’s TRICK:

A cooking school in Washington state suggested putting a tablespoon of vinegar on your cutting board to cut the tears. Never tried it, but sounds like a great idea!

And your RECIPE:

Winter Squash Soup
Serves 4

1 onion, chopped
1 tablespoon butter
2 tablespoons olive oil
3 cups winter squash, peeled and cubed
2 cups chicken broth
1/2 teaspoon thyme
1/8 teaspoon cayenne pepper
1/2 pound low fat cream cheese
Salt and pepper to taste

In a large sauce pan, heat oil and butter together over medium high heat and saute the onion. Add squash, broth, thyme and cayenne pepper. Bring to a boil, lower heat and allow to simmer. Cook 20 minutes or until squash is tender.

In a blender, puree squash with cream cheese in batches until smooth. Return to saucepan and heat through, but don’t boil.

Per Serving: 295 Calories; 14g Fat; 10g Protein; 12g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 642mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.

LC SERVING SUGGESTIONS: Serve with a big spinach salad

SERVING SUGGESTIONS: Add whole wheat dinner rolls.

Those of you who are old enough, remember going through Home Ec in junior high and/or high school. I remember hating the class—the cooking was boring, the recipes were gross, my sewing was horrid (and still is). However, the one thing I did like about the class was that I learned that cooking is about some very basic principles: when followed, you get a good result, when you don’t follow them, you don’t.

BUT—not all the time! There are times when you can fly by the seat of your pants and improvise as you go. And isn’t that exactly what LIFE is all about? There are foundational principles for making a quality life happen.

I remember when I was experimenting when I was younger with cooking and everything was over spiced or the wrong seasonings were used. But I learned as I went that a little thyme in beef stew made for a much more delicious end result; that when you crush rosemary with your fingers before adding it to the dish you’re making, you will help release its flavor.

My cooking improved with experience, education (mostly self-education) and trial and error. I learned the basics first; then put my own spin on things. As a result, I won a cooking contest, became a food editor for a newspaper, wrote 5 cookbooks (so far), started a weekly newspaper column, which goes out to hundreds of newspapers nationwide–who knew?

This is the very essence of life: it all boils down to a few foundational principles and making them your own. That’s what I love about cooking and that’s what I love about life: it might look different at your house than it does mine, but look at what our lives can become when we’re willing to take some baby steps in the right direction!

The recipe for life comes through principled living. And once you understand how those keys unlock your life, you will find your own unique set of ingredients. These are the spices of life!

Remember this: when you put ACTIVE yeast into a lump of dough, it will rise!

You have the tools to cook in the kitchen of life and get busy. You also have the tools to cook on your own stove, so while you’re working on the quality of your life, try my most often requested recipe, Garlic Lime Chicken in your own kitchen:

Garlic Lime Chicken
Serves 6

1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon cayenne pepper (can eliminate if too spicy for you)
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast halves
2 tablespoons butter
2 tablespoons olive oil
1/2 cup chicken broth
4 tablespoons lime juice

In a bowl, mix together first 7 ingredients. Sprinkle mixture on both sides of chicken breasts.

In a skillet heat butter and olive oil together over medium high heat. Saute chicken until golden brown, about 5 minutes on each side. Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan. Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve with remaining sauce drizzled over the top.

Per Serving: 343 Calories; 11g Fat; 55g Protein; 2g Carbohydrate; trace Dietary Fiber; 147mg Cholesterol; 612mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.

SERVING SUGGESTIONS: Steamed broccoli, baked potatoes and steamed baby carrots.

VEGETARIANS: This recipe works very well with Boca Chikin patties. Cooking time is less.

Chop what you have and set aside (some good ones are carrots, celery, cabbage, zucchini, turnips etc.)
1 small onion chopped
1 (14-oz.) can diced tomatoes
1 teaspoon garlic powder
1 teaspoon thyme
Salt and pepper to taste

In a soup pot, sauté the onion till almost clear. Add the rest of the vegetables and cook about 2 minutes. Add the chicken broth you just made and seasoning. Let simmer till vegetables are tender and serve with plenty of bread and butter.

Makes TWO meatloaves
Serves 6, twice

1 package Italian turkey sausages (removed from casings; about 6-8 sausages)
1 1/2 pounds ground turkey
2 large eggs
1 (14.5-oz.) can diced tomatoes with Italian herbs, undrained
1 large finely chopped onion
1/2 cup minced fresh parsley
1 cup quick rolled oats
2/3 cup grated Parmesan cheese
1 teaspoon salt
1 teaspoon ground black pepper
2/3 cup spaghetti sauce (your favorite jarred variety or homemade)

Heat oven to 375 degrees.

In a large bowl, beat the eggs and stir in tomatoes, onion, parsley, oats, Parmesan cheese, salt and pepper. Then mix in by hand the Italian sausage and ground turkey just until blended. Make into 2 large meatloaves on a baking sheet (like a jelly roll pan), patting to remove any air spaces. Bake for one hour. Top with spaghetti sauce and continue baking 15 to 30 minutes. Let stand 10 minutes before serving.

Per Serving: 259 Calories; 12g Fat; 20g Protein; 19g Carbohydrate; 4g Dietary Fiber; 96mg Cholesterol; 888mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat.

SERVING SUGGESTION: cooked pasta, steamed broccoli and baked butternut squash.