# 🍳 Cheatsheet: Cooking and Nutrition Basics

By Better Wise

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A one-page lookup card for the whole course. Scan the tables, copy the numbers, keep it on the fridge.

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## Module 1: Kitchen Foundations: Knife, Heat, and Pantry

### 1.1 Knife Skills and Safe Cutting

**The claw and the pinch grip**

| Grip | How | Why |
| --- | --- | --- |
| Pinch grip (knife hand) | Pinch the blade between thumb and index finger, wrap remaining fingers around handle | Control and precision; the blade follows your hand, not your wrist |
| Claw grip (guide hand) | Curl fingertips under, knuckles forward, thumb tucked behind | Knuckles act as a guard; the blade rides against them |
| Tip on board | Keep the tip in contact with the board and rock | Saves effort, keeps cuts even |

**Safe cutting checklist**

- Sharp knife first. A dull blade slips and needs force.
- Stable board: damp towel underneath to stop sliding.
- Cut away from your body. Never cut toward a hand holding the food.
- Walk with the blade down and pointed at the floor.
- Never leave a knife in a sink of water.

**Core cuts (beginner set)**

| Cut | Size | Use |
| --- | --- | --- |
| Rough chop | Bite-size, uneven is fine | Stocks, soups, sauces |
| Dice | Small even cubes | Salsas, fillings, even cooking |
| Slice | Thin flat pieces | Stir-fry, sandwiches, garnish |
| Julienne | Thin matchsticks | Quick-cook stir-fry, slaw |
| Mince | Very fine | Garlic, ginger, herbs |

> **Tip:** 
> Even size = even cooking. If pieces are uneven, small bits burn while big bits stay raw.

**Knife care**

- Hand wash and dry immediately; moisture and dishwasher heat dull edges.
- Hone often (realigns the edge), sharpen occasionally (removes metal).
- Store on a magnetic strip, in a block, or with a blade guard.

### 1.2 Heat Techniques: Dry, Moist, and Combination

**The three families**