healthy eating Archives

Easy Summer Grilled Gazpacho

August 30, 2018August 29, 2018 Rachel Sherwood

It’s summer and although our garden got put in late and has been slightly neglected with a new baby in the house we are still enjoying the bounty of garden fresh tomatoes! There is nothing quite like a delicious,,juicy, sun-warmed tomato picked fresh from your backyard. However, I can only eat so many BLT sandwiches and Caprese salads. I love this simple recipe for Grilled Gazpacho, it highlights the rich summer tomato and other easy to grow garden vegetables as well. The best part it that it is grilled giving this gazpacho a nice toasted depth of flavor. It is also made in a food processor and served cold. It’s super easy, light, refreshing and healthy. Enjoy this summer favorite of grilled gazpacho.

Grilled Gazpacho

1.5 pounds tomatoes 3-4 large tomatoes

1 large cucumber

2-3 yellow, orange or red bell peppers

1 medium red onion

6-8 tomatoes

1/2 cup olive oil

2-3 cloves garlic, peeled

2 tablespoons balsamic vinegar

2 tablespoons Worcestershire sauce

Salt and Pepper to taste

3 tablespoons fresh herbs (such as tarragon, thyme, basil or parsley)

2-3 cups vegetable or chicken broth

Light a grill. Grill the tomatoes, cucumber, peppers, onion over a medium-hot fire, turning occasionally, until the vegetables are charred all over and almost softened, about 8 minutes. When the vegetables are cool enough to handle, remove the charred skins as well as any stems and seeds and chop them coarsely.

Roughly chop 2 tablespoons each of the tomato, cucumber, pepper, and onion and reserve these to garnish. Transfer vegetables and all remaining ingredients except chicken broth to a large food processor and puree. Add broth to thin to desired consistency, season with salt and pepper. Cover and chill thoroughly, at least 3 hours but preferably overnight. Adjust the consistency and seasoning if needed. Serve in chilled bowls garnished with the reserved vegetables, fresh herbs, croutons or Parmesan cheese crisps.

You can serve this in larger bowl or in smaller short glasses for an elegant chilled party appetizer!

Photos Styled by Rachel Sherwood, Photography by Isabel Subtil.

Gluten Free Cauliflower Crust

August 4, 2016November 30, 2016 Rachel Sherwood

Recently, I had some private clients request options for low carb, gluten free alternatives to some of our common starchy sides like mashed potatoes, bread, muffins and pizza. This had me thinking of foods that can fulfill these requirements.

As a working mom, I still strive to eat well. I don’t mind taking time to cook but I certainly don’t have time for unnecessary steps. My goal is always to find the most efficient way to get the best results and best flavor. With all that in mind, I present to you my cauliflower crust.

No fuss, no pre-cooking, no squeezing extra liquid out nonsense. Just simple, delicious, gluten free, low carb cauliflower crust without the time intensive hassle. I have tested several recipes and methods and this is the winner. Try it out – let me know what you think and if you love it too.

The best part is that it can go far beyond just pizza. You can top this versatile crust with a variety of toppings or cut it into squares to use as bread for sandwiches like grilled cheese. Cut up smaller pieces to use like flat bread or crackers for dips and spreads. I can’t wait to hear what your favorite uses are. I truly hope you love this recipe as much as I do. Enjoy!

Cauliflower Crust

1 small head cauliflower, half of a large head (3 cups cauliflower rice)

2 eggs

½ cup cheese (Parmesan, mozzarella, Romano, or Italian blend)

1/2 teaspoon salt

¼-1/2 teaspoon pepper

½ teaspoon garlic powder

½ teaspoon onion powder

1 teaspoon dried Italian herbs optional

Preheat an oven to 450 degrees F. Line a baking sheet with parchment paper. Wash and remove the core from the cauliflower. Cut cauliflower into roughly 1-inch pieces. Place pieces in a food processor and pulse or blend on low until cauliflower is resembles small pebbles or rice granules. It should not be pulverized or have large chunks in it.

In a mixing bowl, combine egg, cheese, salt, pepper, garlic powder, onion powder and any additional seasonings if using. Add 3 cups of cauliflower rice mix well until evenly incorporated. Dump mixture onto the prepared baking sheet; press with your hand and shape into a pizza crust 1/8 inch thick to create a 14 in circle or square. The mixture will be slightly wet so don’t worry it will stick together. Get the crust as close to 1/8 in thick as possible too thick and it will be spongy, to thin and it will crack easy. Bake in the preheated oven until lightly browned, about 18-20 minutes. Remove pan from oven and let cool 10 minuets before peeling of parchment.

Top with your favorite pizza topping and bake for an additional 12-18 minutes. Be careful not to over top the pizza as the crust will hold together but it is still delicate. Or you can slice the crust into “bread pieces” and fill with cheese and toast in a pan for a delicious gluten free grilled cheese.

*Note: be sure to use parchment and do not allow any part of the cauliflower to touch the non lined pan or it will stick. There is also the option of toasting the other side of the crust after it is baked. Remove crust from oven, place another piece of parchment paper of top of the baked crust and carefully flip the crust over, removing the under parchment paper that was already baked on. Bake the crust for an additional 10 minutes for a slightly crispier crust.

Healthy Food, Healthy Activities, Healthy Kids

May 23, 2014October 5, 2014 Rachel Sherwood

Life is full of things we “need” to do, and with that, consistently getting healthy food on the table does not always happen. Sadly, even when we do get great healthy new foods on the table kids don’t always want to eat them. Today I share with you how you how to engage that picky eater by simply changing the way a food is presented.

It is not always easy to introduce new foods to children. However, by using the elements of The Pretty Plate, you can make healthy foods interesting and fun so they want to try them. The best way I have found to get kids to try new foods is to involve them in the process, let them have an opinion, a choice between two things, or let them play with their food. I don’t mean toss spaghetti at the walls, but let them have fun by mixing up colors, shapes and textures, and being creative with how a food is presented. Remember we all eat first with our eyes.

One of the things I love is letting the kids make veggie kabobs. I discovered that my niece would not touch a bowl of peas, but as soon as I gave her toothpicks she was able to make a game of it turning the bowl of peas into pea kabobs that were fun to eat. You can even let them dip the kabobs in a sauce for extra flavor and fun. You can try this with a variety of fruits and vegetables; try cutting items into different shapes for more interest. This becomes an activity for kids; now their focus is not especially on the type of foods, but the fun they are having assembling them. By changing how a food is presented, they are having fun and loving trying out new, healthy foods.

For more information on involving kids in the kitchen, check out Cooking With Kids Made Easy. And pick up your copy of The Pretty Plate for more simple techniques and recipes, and learn about the five elements to make your everyday meals magnificent.

Quiche—The Perfect Food For Brunch

April 18, 2014November 2, 2014 Rachel Sherwood

Springtime is here! Brunch is perfect for celebrating the new season. It is also a great reason to entertain, especially if you are new to entertaining or on a budget.

Brunch, typically served mid-morning, is relatively inexpensive and simple to prepare. Instead of creating an entire dinner, you can focus on fresh fruits, breads, assorted cheeses and simple egg dishes. Keep costs down by serving assorted fruit juices and teas, or for something special, mix in a little champagne for a mimosa. Gather friends or family and serve up a little late-morning fun.

Here is one of my go-to favorites for brunch. I love it because it can be made ahead and made to fit any taste with assorted meats and vegetables. See below for the recipe for bacon quiche and other variations that will leave even your vegetarian and gluten-free friends wanting more.

Bacon Quiche and Other Variations

1 pie crust (you can make your own or use a pre-made refrigerated one)
12 thick slices of bacon
4 eggs
2 cups heavy cream
3/4 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon nutmeg
1/4 pound (about 1 cup) natural Swiss cheese, shredded (note: do not use the pre-grated cheese in a bag; grate a cheese block yourself for the best melting consistency)

Prepare and roll out pie crust into one 9” pie plate. Set aside in the refrigerator to chill while preparing other items.

Cook bacon in a skillet or oven until crisp and brown. Drain on paper towels and crumble.

Preheat oven to 425 degrees F.

In a medium bowl with a wire whisk, beat eggs, cream, salt, pepper and nutmeg. Stir in cheese to combine.

Spread crumbled bacon in prepared pie crust. Pour egg mixture over bacon and bake 15 minutes. Turn oven down to 325 degrees and continue to bake for 35-40 minutes until a knife inserted in the center comes out clean. Allow to sit for 10 minutes before serving.

Make Ahead: To make in advance, prepare recipe as directed, allow baked quiche to cool and refrigerate uncovered until well chilled. Cover with plastic wrap to keep overnight, if needed. You can serve quiche at room temperature or re-heat it by placing it covered with foil in a 325 degree oven for about 30-40 minutes until heated through. Quiche is best if used within 3 days.

There is a quiche for everyone! Try one of these variations or make your own; simply keep the egg, cream and cheese ratio the same and bake as directed, adding in 3/4 cup of your favorite meat or vegetables. (Note: Be careful with items like mushrooms, spinach and tomatoes as these contain a lot of water. Be sure to remove as much excess water as possible. If there is too much liquid, the quiche will not set properly.)

Cheese Quiche: Prepare as directed above, omitting bacon and adding 1/2 cup sharp cheddar cheese along with the swiss cheese.

Crab Quiche: Prepare pie crust and egg/cream mixture as directed and set aside. To the egg/cream mixture, add 2 tablespoons minced green onion and two 6-oz packages of well-drained crab meat, 1/8 teaspoon cayenne pepper and 2 tablespoons dry vermouth, optional.

Mushroom Quiche: Prepare pie crust and egg/cream mixture as directed and set aside. In a medium sauté pan, melt 3 tablespoons butter. Add 8 ounces thinly slices mushrooms and 2 tablespoons diced green onions. Cook until vegetables are tender and liquid is reduced. When fully cooked, remove mixture onto a few paper towels and press out any extra remaining liquid. Put cooked mushroom mixture in the bottom of the prepared pie crust, top with the egg/cream mixture and bake as directed.

Gluten-Free Option: Prepare as directed, but omit the pie crust. Pour your chosen filling into a greased pie plate and bake as directed.

Cooking With Kids Made Easy

April 11, 2014November 2, 2014 Rachel Sherwood

Cooking with kids may be one of the most beneficial things you can do with them, but entering into a kitchen with a child can also be a very dangerous, messy and stressful situation. Here is my guide to set you and the kids up for kitchen success. You will reap only the benefits of cooking with children and leave the headaches for another day.

Set a mood for fun and learning. Cooking with kids will take more time and does require effort. But as with most things in life, the good things are worth the work and the wait. Keep your cool with little chefs; play as they learn. Remember: Cooking with kids is as much about the “process” as it is the product.

Setting up for success:

Don’t take on new tasks if you or the child is “starving.” If this is the case, pick a quick recipe that makes a quick healthy snack, or have veggies, fruit, and dip to snack on before you start.

Make sure you and the child are well-rested; most people tend to get cranky more easily if they are hungry or tired.

Make time for cooking. Cooking with kids can take longer as they are learning new skills. Enlist their help on a weekend afternoon when you don’t feel the mid-week time crunch of activities.

1. Planning is part of the fun! Have fun choosing the recipe.

Share about the task you are doing, why you are doing it and what is happening. Allow them to help in planning a menu, choosing a recipe, and finding the correct ingredients so that they can become familiar with the kitchen.

Choose simple recipes to start. The easier a dish is to prepare, the more likely the kids will want to make it again. Start with things like quick breads, muffins, pasta, dips, smoothies, and sandwiches.

Given the child’s age and skill set, think about which steps your child can do independently. For example, kids who can read can call out the ingredients from the recipe card while you put them out on the counter. A younger child can help you pour and measure ingredients into a bowl. An older child might be able to mix or maybe even cut ingredients.

Doing some prep work in advance, such as washing items, trimming meats or cutting hard vegetables will make the process move more swiftly.

2. Create a safe place where kids can cook.

All people cooking should wash their hands before beginning. Set up a work area at a lower height to make it easier for preschoolers to reach things. Offer children a stool only if you know they can balance on it.

Give frequent reminders about what’s OK okay to touch and which items can hurt them. Remove any sharp objects from their reach.

Talk about which kitchen tasks are for grown-ups and which ones are for kids.

Establish clear kitchen rules so they are aware of the fun and as well as the dangers of the kitchen, such as washing hands, not touching stove knobs or knives, cleaning up and getting to taste what you are making. I call this the “chef’s bite” ?only those cooking can taste the food as we are making it. Kids love this as it makes them feel special.

3. Closely supervise children of all ages.

Do not leave a child unattended in the kitchen. If you must leave for a moment, take the child with you. Accidents can happen in the quickest moments.

Explain to them about the stove in age-appropriate, simple terms; for example, “The stove is hot! It’s not OK okay to touch it. Adults will handle the hot items. You can watch.” Always keep pan and utensil handles turned towards the back of the stove.

4. Give children their own safe utensils.

Offer children wooden or plastic tools that are smaller and fit the size of their hands. Avoid giving children graters, as fingers can easily get scraped. Children can help snip herbs with rounded edge scissors. When a child is responsible enough, you can allow them to use small knives under close supervision. When you are using a knife, be sure to demonstrate safe knife skills, such as holding the knife properly, keeping blades sharp, using the appropriate knife for the task and cutting on flat skid-proof surfaces. If you need assistance with knife skills, contact me about a specialty session or watch this video on what knives you need. Note: your child will learn how you teach them, so only teach them good healthy and safe habits.

5. Other learning is in the mix!

Ask the child to read each instructions aloud as you prepare the food, which will help with learning sequencing and following directions.

Your child can count and help measure to build math skills.

Do a bit of history after the dish is complete to find out where it came from or any special holidays or cultures that are associated with it.

6. Introduce new foods.

On average, we need to taste foods up to 11 times to know if we “like it or not.” Introduce new foods in different ways with different sauces, shapes or cooking methods, like such as sliced apples, apple sauce, and baked apples.

Make simple things special: Using Use a variety of cookie cutters to shape bread, cheese slices or even apple or red pepper slices to makes them special.

7. Make set-up and clean-up part of the routine.

Know that you will most likely have a little mess, spilled flour, milk or a dropped egg. Do not let these moments frustrate you as this will frustrate the child, as well. Simply use it as a learning moment to teach how to do the activity next time and show that it’s okay to make a mess as long as we clean it up, too.

When all cooking is done, assist the child in simple tasks to help clean up. Even if it is just putting a few items in the sink and washing their hands, it is important that the child learns that cleaning up it is part of cooking.

To help avoid messes, guide children to measure over a cookie sheet that can catch excess, or break eggs into separate bowls to avoid slip-ups that ruin the entire dish.

8. Give praise, acknowledgement and encouragement

Lastly, compliment your little chef. Celebrate their accomplishment and taste what you made together. This will also open conversation for new items to cook by asking “what do you like about the taste?” “What would you want to do differently next time?” If they have had fun even if they did not like what they made, they will do it again. You are building the foundation of a healthy lifestyle.