Wholesome Child : Wholesome Child full
213 212 213 212 HAVE ON HAND: ✓ a sturdy stepping stool ✓ an apron and oven gloves (always supervise when dealing with anything hot) ✓ wooden spoons ✓ metal, plastic or silicone measuring spoons and cups (glass ones can break) ✓ egg separator ✓ spatula ✓ whisk ✓ vegetable peeler ✓ small rolling pin ✓ kid-friendly knife and fork ✓ cookie cutters in different shapes ✓ a set of small bowls ✓ mini muffin pans ✓ salad spinners ✓ cheese grater ✓ knife designed for young cooks or small adult knife (recommended from age 4 or 5) ✓ a child-friendly apron and cooking utensils in colours they like so that your child can help to prepare all aspects of the dishes Kitchen safety 101 Safety in the kitchen is something you can never overlook. Teaching children to respect the kitchen environment from a young age will ensure they are responsible and less likely to hurt themselves. ➊ Ensure that all possible hazards are out of reach from young hands. Pot handles need to be turned the other way. Sharp knives should be out of reach. ➋ Never allow children to handle hot food or liquids, sharp utensils, or cleaning products. ➌ Ensure that children wash hands before they start cooking and afterwards as raw food like eggs, meat or fish can contain salmonella or other bacteria. Cooking with under threes From when your child can sit unassisted they will love banging on pots, splashing and putting (or throwing) veggies or fruit into a bowl or playing with plastic storage containers. From as young as 18 months they will be ready to assist in more kitchen activities including: • Washing vegetables. This is an excellent way to expose kids to as many and varied veggies as possible. Peel veggies such as carrots or cucumbers before your little one washes them as this will allow more of the aroma to escape and they will get some of the taste and juice on their hands – all helping to familiarise all their senses to these vegetables. Do this outdoors when possible as it tends to get very messy. • Mixing ingredients with a large wooden spoon (always make sure these are at room temperature). Encourage them to hold the bowl with one hand. • Mashing potatoes with a fork or a potato masher (always make sure the potatoes are at room temperature). • Playing with raw cookie batter, pizza dough or bliss ball mix and trying to make balls or other shapes. • Placing all the ingredients in measuring cups (assisted) into a big bowl. • Cracking eggs on the side of a bowl with your help (always wash their hands afterwards). MY TOP RECIPES FOR UNDER THREES: • Choc Chia Pops – without the chocolate topping (see page 89) • Tropical Turmeric Smoothie (see page 225) • Scroll Dough (see page 251) • Healthy Gingerbread Biscuits (see page 92) • Banana Pikelets (see page 227) Cooking with over threes As your child gets older, let him take on more responsibilities. All children develop at a different pace, but by the age of three or four, he’ll probably have the ability to use basic numeracy (1, 2, 3 teaspoons) and follow instructions. He’ll also be able to perform a wider range of tasks like weighing ingredients or using measuring spoons and cups. Also try: • Washing fruit and veggies with a scrubbing brush over the kitchen sink. This should be a less messy exercise now. • Cutting and chopping with a kid-friendly knife. Choose soft food such as bananas, dates, cheese or strawberries. • Mixing ingredients with a spoon or his hands. • Kneading dough. Let him start the process and take over to ensure the desired outcome. • Rolling and cutting cookie dough – choose plastic cutters and a small rolling pin. • Tearing herbs and lettuce or squashing fruit. • Sieving. This can become messy so it’s best to teach your child to balance the sieve over a bowl and tap it rather than shake it around. • Crumbing. When making fish fingers or chicken nuggets, set up three stations with flour, beaten egg and breadcrumb/almond meal mixture. • Using a pestle and mortar to crush spices. A light wooden one is a better choice than a heavy stone or marble one. • Child-friendly scissors. Always consider the ability of your children before handing them sharp tools. If you do think they can manage then still always keep an eye on them as it’s very easy to slip, even for adults. MY TOP RECIPES FOR OVER THREES: • Chocolate Spelt Biscuits (see page 95) • Homemade Sweet Potato Pizza (see page 131) • Fish Fingers (see page 57) • Smoothies (see page 225) Cooking with over fives By age five, your child should be becoming adept at more fine motor skills. Always exercise caution while giving him tasks that involve sharp utensils. • Measuring. This is a great opportunity for them to use their developing reading and math skills, and to portion out the ingredients. • Cutting. Snipping herbs is a great place to start and children’s scissors work just as well as larger kitchen scissors. • Chopping. Using a small knife, teach your child to form his other hand into a claw to keep fingertips out of danger. Stay close. • Grating. Buy a standing grater with a handle and keep watch to ensure your child doesn’t get too close to the end of whatever he’s grating. Fingers can easily be cut this way. • Folding. Show children how to fold an egg white into a cake mixture. • Greasing a cake tin or tray with butter or lining with wax paper. • Peeling. Children can peel hard-boiled eggs with their fingers – just run them under the cold tap first. They should be more deft with vegetable peelers too, but stay close when they’re using these. • Setting the dinner table. Make family meals a cherished time by handing over this responsibility to your children. MY TOP RECIPES FOR OVER FIVES: • Salmon & Millet Rissoles (see page 167) • Rich Chocolate Black Bean Brownies (see page 119) • Lamb Koftas (see page 155) • Cheese Scrolls (see page 251) • Veggie Pasta Sauce (see page 121) step 6: balance fruit Did you know? Fructose takes a little longer to digest compared to other natural dietary sugars such as glucose or sucrose, so it has less impact on insulin and blood-sugar levels. DO... DON’T... encourage your child to cook with you on a weekly basis. talk negatively about food even if you’re baking something you don’t like or that is high in calories. create a safe environment for your child. shout at them for slip-ups or accidents, like eggshells in the batter or spills. Accept that they’re bound to happen. create healthy versions of their favourite foods. force them to make something. Allowing children to help in choosing what to cook helps them to feel in control. allow them to get their hands messy. prepare something that is too sophisticated or does not contain any familiar ingredients (unless your child is an adventurous eater). praise them for their help (even if it’s messy and inaccurate). force them to eat what you have prepared together. encourage them to taste the ingredients. leave young children unattended for even a moment in a kitchen. taste the food, once prepared, along with them (role modelling). leave sharp knives within reach. Cooking Do's and Don'ts Did you know? Studies have found that eating whole fruits – especially blueberries, grapes, and apples – is associated with a lower risk of type 2 diabetes.