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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.

The 15 Benefits of Cooking with Children

April 4, 2014November 2, 2014 Rachel Sherwood

We all want the best for the children in our lives. I believe that no one would ever wish ill-will on a child, but did you know that you may be keeping the best fundamental learning from your child without realizing it? Many studies have been done on the benefits of eating at home and creating a consistent family meal time. Eating together is just one step; the other is beginning to cook with your children.

The 15 Benefits of Cooking with Children

15. Exposure to cooking helps kids develop their taste palate. By being introduced to and tasting new healthy foods, it broadens their senses for food.

14. Kids are more likely to eat what they make. Cooking creates a sense of ownership, making it easier for children to willingly try new foods and enjoy sitting down to family meal that they helped prepare.

13. Learning to prepare nutritious meals at a young age promotes healthy eating habits in the later years of life.

12. Meals prepared from scratch usually contain more nutrients and fewer calories, chemicals and sweeteners than pre-packaged foods and restaurant meals.

11. By creating meals and snacks at home, kids are less likely to consume processed junk foods.

10. Cooking together provides a natural way to discuss nutrition; where food comes from and the impact our choices have on the environment. The more educated children are about food, the more likely they will appreciate your suggestions for new, healthy foods.

9. Cooking creates an opportunity to communicate together on a regular basis. It allows children a time to relax and talk openly while working on other tasks.

8. Cooking builds self-esteem and confidence. Kids feel like they are accomplishing something and contributing to the family.

7. Children develop a sense of accomplishment and pride in their achievement.

6. Allowing your children to help cook develops responsibility because you are trusting them with an important family task, and it relieves you from having to prepare the meal alone.

5. Stronger relationships can be created between child and adult by spending quality time together.

4. Kids who cook and eat with their parents are less likely to abuse substances.

3. Cooking is one of the most inexpensive and entertaining activities for both adults and children, and you usually have great treats to share when finished.

2. Cooking is just the beginning. Through cooking you can also teach about science, math, budgeting, weighing, sequencing, measuring, problem-solving, sharing, reading, art, history and other cultures.

1. Cooking is an essential skill children can use for the rest of their lives. Eventually, they may even cook and take care of you.

Fresh Plating Ideas for Spring

March 28, 2014November 2, 2014 Rachel Sherwood

Rachel Sherwood Featured on Twin Cities Live — Featured on Twin Cities Live

Spring is on its way! Time to lighten up and enjoy some of the fresh items that are available this time of year. Here are some great ways to add fresh appeal to your ordinary meals using the five elements of The Pretty Plate.
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#1 Decorating with Infused Oils
The first things that are usually available in the spring are fresh herbs. You can even grow them in your window at home. I love to make and use infused oils, not only for flavor, but also for decorating my plate. They are great for appetizers and entrées.

How to Make Infused Oils

Clean and completely dry a jar or bottle with a tight-fitting lid or cork stopper.

Choose your herbs (thyme, rosemary, sage, oregano, basil, or any of your favorite combinations). Wash well and allow to dry completely. It is important that no water is present.

Combine oil and herbs in a saucepan and slowly heat to a simmer; then remove from heat.

Allow herbs to sit in the oil until they cool. You can choose to leave the herbs in or strain them out for a cleaner look. Funnel into a clean container.

If using items such as garlic, lemon or pepper, store the oil in the refrigerator as these items can spoil quickly.

#2 Add Interest to Vegetables
Spring is also a great time for fresh vegetables like spring green beans and asparagus, but who wants plain, dull vegetables? Adding vegetables to your diet using the elements of The Pretty Plate to add color, shape and texture to your next side dish will create an appealing, tasty and healthy meal. Try sautéing your vegetables with a little garlic and lemon zest, then sprinkling with some toasted nuts or sesame seeds. Add a sliced, grilled chicken breast for a complete, healthy meal.

#3 Salads – Tossed vs. Composed
Turn your everyday salads into stunning entrées. If you want to eat a little lighter, turn your side salad into a main meal. Instead of tossing the salad together, make a composed salad by laying all of the main ingredients nicely on top of the lettuce and then drizzling with dressing. This is an easy way to turn a messy side salad into an impressive entrée.

#4 No-Bake Dessert Shooters
As the weather heats up, you may want to leave your oven off and make some simple no-bake desserts. Instead of serving a traditional cheesecake, make it light and elegant by serving it as a mousse. Single-serve miniatures are very trendy right now.

This application of cheesecake mousse topped with graham cracker crumbs is perfect for any gathering. You could also use something simple like chocolate pudding or lemon curd for other variations.

Cheesecake Mousse Shooters
8 oz. cream cheese, softened
¼ cup sour cream
½ cup powdered sugar
1 teaspoon vanilla
½ cup heavy cream
6 graham crackers, crushed (about 1 cup of crumbs)
¼ cup brown sugar
¼ teaspoon cinnamon
2 tablespoon melted butter

To make graham cracker topping:

Heat oven to 350 degrees.

In a medium sized bowl, combine graham cracker crumbs, sugar and cinnamon. Drizzle with melted butter and stir to coat crumbs.

Bake in 9×9” pan for 6-8 minutes until golden, stirring once in the middle.

Allow to cool and store in an airtight container.

To make cheesecake mousse:

In a large bowl combine cream cheese, sour cream, powdered sugar, and vanilla; mix until well-combined and fluffy, about 3 minutes.

Whip heavy cream until soft peaks form.

Carefully fold the whipped cream into the cream cheese mixture and pour into a zip-top bag.

Pipe mixture into desired serving vessels and refrigerate until ready to serve. Garnish with toasted graham cracker crumbs before serving.

The Top 8 Foods That Feed Your Heart

February 7, 2014November 2, 2014 Rachel Sherwood

February is not just a month about love because it contains Valentines Day. February is also American Heart Health Month.

This month, look out for your heart and of for the ones you love by incorporating these “Top 8 That are Great” heart-friendly foods into your diet.

1. Almonds. These nuts have heart-healthy nutrients like the antioxidant vitamin E and unsaturated fatty acids. These “good” fats help lower cholesterol. Studies show that almonds may help improve the lining of the arteries as well. Almonds are a calorie-dense food, so stick to small portions for snacks or introduce them by grinding them up to add crunch in chicken breading, salads or oatmeal toppings.

2. Spinach. High in folate, potassium, fiber, calcium and co-enzyme Q10, spinach helps lower blood pressure and is essential for the strength of the muscles. With the heart being one of our larger and more important muscles in the body, this is key for keeping it strong and healthy. Popeye had it right; eat your spinach or other dark leafy vegetables every day. Substitute it for lettuce in salads and on sandwiches, add it to an omelet, lasagna, and soup, or even blend it in a smoothie.

3. Avocados. These are high in calories but loaded with healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and avocados contribute nearly 20 vitamins, minerals and nutrients to the diet. Add a little guacamole to your dinner or a few slices to a salad or sandwich. You can even make chocolate avocado mousse for dessert.

4. Blueberries. Blueberries have an abundance of antioxidants. They are also a good source of beta-carotene, calcium, vitamin C and fiber that can help maintain a healthy heart. Blueberries are perfect eaten out of hand as a snack, or added to a salad, cereal or yogurt. They even freeze well for smoothies and baking.

5. Oatmeal. This versatile, healthy grain is known to lower cholesterol levels significantly. It is a great source of fiber, Omega 3s, vitamin B1 and magnesium. Lower cholesterol levels help support a healthy heart and cardiovascular system. Oatmeal is a neutral base, so add in some extra heart-healthy goodness by adding fresh berries and nuts.

6. Brown rice. Swap white rice for brown rice. It tastes similar and has much more added benefits than the stripped-away white rice varieties. Brown rice is high in manganese, a good source of vitamin B and iron. Brown rice provides cell protection, and works to lower cholesterol. Cooked rice is great as a side dish, in stir-fry dishes, or even mixed into desserts and eggs.

7. Salmon. Salmon is one of the best sources for Omega 3 fatty acids, which are essential to circulatory function. These “good fats” keep blood pressure levels within normal limits. Look for wild salmon over farmed for the best quality and nutrients. Bake or broil it with a little seasoning or dressings for dinner and use leftovers in a salad for lunch. Not into salmon? Try one of the other oily fish varieties for the same benefits, like mackerel, tuna, or sardines.

8. Legumes. Legumes are relatively inexpensive and shelf-stable, so keep a few cans on hand at all times. They are rich in protein soluble fiber, calcium and fatty acids. They help keep you feeling full and clean out all the old stuff that may be clinging to your artery walls. Mix a can into rice, soup or pasta for healthy, quick meals.

Puff, The Magic Pastry

January 24, 2014November 2, 2014 Rachel Sherwood

Puff pastry, that flaky melt-in-your-mouth dough; layers of rich heavenly delight. It is something I always have on hand because it is a culinary blank canvas. It goes with anything, can take on a variety of shapes and uses, and is perfect for both sweet and savory applications.

The only problem with it is that most traditional recipes, although not too difficult, are too time-consuming and labor-intensive. To the get perfect layers is usually a difficult process even for the trained chef. The alternative to homemade is the store-bought option which does work; it’s reliable but not as buttery and tasty as homemade. I have used store-bought in time-crunch situations, but homemade is out of this world delicious and freezes well. If you make it in advance, it will always be ready for you when you need it. If you have never experienced the real-butter thing, now is the time to give it a try.

Granted, the beginning steps of this process can get a little messy, but as I tell my husband Joey, “better a messy cook who is a great cook than a clean cook who is a bad cook.” I have made notes for using specialty equipment, so if you have it use it, as it will make things a little cleaner and come together easier. But you can have success with this recipe using only a large mixing bowl, two butter knives, a rolling pin and plastic wrap.

The Perfect Puff Pastry

2 cups all purpose flour
3 sticks or 1½ cups COLD salted butter *if using unsalted butter add an additional ¼ teaspoon of salt
6 tablespoons ice water

Cut the butter into small cubes. Slice down the center of the stick of butter then flip on its side and cut down the middle again. Next, slice down the length of the stick making small cubes. Repeat with the remaining sticks of butter.

In a large mixing bowl combine the flour, salt and cold butter cubes.

*Note: If you have a food processor you can add the flour, salt and butter in that as well, pulse it a few times to break up the butter into small pebbles. Then add the cold water and pulse again until the dough just starts to come together. You may need to scrape the sides of the container. Continue with dumping the dough onto a lightly-floured surface and rolling it out. Note this process will not be as crumbly as the bowl method because you have already incorporated the butter well.

With one of the butter knives held in each hand, cut though the flour and butter mixture making an “x” with the knives against each other. Do this several times until the butter is mostly cut up and is about pea size; it is fine to have a few larger chunks left.

*Note: If you have a pastry blender you can use this instead of the knives; it will be slightly easier and quicker.

Stir in the cold water (from a glass of ice water, measure out only 6 tablespoons of water).

The “dough” will still be quite dry; it is supposed to be this way. Try to press and lightly squeeze it together on the bottom and sides of the bowl. Yes, it will be dry and crumbly still.

Pour the mixture onto the counter and press into a rectangle with the short end facing you and the long end extending away from you. Flour your rolling pin and begin to roll the dough out longer. It will be crumbly and you are probably thinking, “she is crazy; there is no way this will come together!” Have faith—it will.

The dough may stick to the rolling pin; it is just the butter beginning to get worked in. Just wipe it off and re-flour your rolling pin and keep rolling it out to be about as long as your elbow to your fingertips. Yes, we are still working and it is crumbly, I know. Taking the top end (the end farthest away from you), “fold/lift and set” on top of the top half. Then take the bottom end (the end closest to you) and do the same, meeting the top portion in the middle. Yes, still crumbly.

Press the dough together slightly to make a small rectangle and repeat the same process, flouring the rolling pin and rolling it long away from you, then folding the top portion into the middle and the bottom portion into the middle so it looks like a book. Then fold the two together to “close the book” do this “book folding” process a total of 4 times, turning the dough a ¼ turn each time. When complete, form the dough into a rectangle one more time, tightly wrap with plastic wrap and chill in the freezer for 20 minutes. This can also be held in the refrigerator for 3 days or frozen for 3 months. If freezing, wrap again in foil for best freshness and flavor. When ready to use, thaw overnight in the refrigerator.

Now the creative part comes in. Take virtually any flavor you like, wrap it in the dough and bake at 425 degrees for 10-15 minutes, depending on the size. You can brush it with a little egg wash (1 egg beaten with 2 tablespoons milk) for a nice golden color.

I love to use pepperoni and cheese or little sausages for savory appetizers or make cinnamon sugar twist with the scraps for sweet treats but the possibilities are almost endless. Use the items you have on hand and the flavors and shapes you like. Enjoy!

*A note about butter:
The butter must be kept cold for this recipe to work. There is no active ingredient to make this dough rise; it gets it lift from the steam in the little pockets that are created by the layers of butter. If it is a hot and humid day, it is not the time to be attempting this recipe. Go get ice cream and come back to this when the weather is cooler. If the butter begins to weep or melt, dust the sticky area with flour and chill in the freezer for 15 minutes and begin working again. If ever the dough is too soft, just chill it until it is firmer and easier to handle.

Salted butter will work for this recipe; however, you will get a slightly lighter result using unsalted butter. The moisture in butter when heated turns to steam, which makes the dough puff and rise. Salt slows this process down by making the water taker longer to turn to steam. Do not substitute margarine or butter-like spreads. These are processed items, and the extra additives and additional water will not allow this recipe to turn out properly.