The Family Chef blog has moved

For many of you who have followed me over the years, thank you. As my business has grown, I have decided it makes sense to have one single point of contact, rather than 4 different places to find information about The Family Chef.


This blog started everything for me and has been a great outlet. Don't worry, though; I'm still going to blog, just from a different site.


So, if you have arrived at The Family Chef's blog and are looking for my recipes, tips, stories, and more, just hop on over to my blog here. I simply merged everything there.

10 Things you might not know about celiac disease

May is Celiac Disease Awareness month. You probably hear a lot about celiac disease but how much do you know? Do you think gluten-free is blown out of proportion? Are some people eating this way as a fad? Maybe. But the reality is not many people understand what celiac disease is and how important it is to be aware of the symptoms. Before I get into the details, let me give you a quick overview of celiac disease and what it can do to your body.

Celiac disease is an autoimmune disease in which eating gluten (the protein found in wheat, barley and rye) causes the villi in the small intestine to be flattened. You can picture the villi like little fingers waiting for food and absorbing it into the bloodstream. Celiac disease causes the villi to be flattened so that the food molecules pass through the small intestine in large pieces. This means that the nutrients of that food are not absorbed properly and, in some cases, causes your body to think the food is almost like a pathogen. Besides the obvious stomach issues (aka Irritable Bowel Syndrome or IBS) or lack of growth due to malabsorption (often referred to as "failure to thrive"), celiac disease can manifest itself with itchy or dry skin (what is known as eczema), joint pain, brain fog, headaches, depression, and about 100 other symptoms. Scary, yes? In 7 years, I have learned a lot.

I put my daughter on a gluten-free diet in 2007 because of her severe eczema based on the recommendation of a naturopath. At the time, I had not heard of celiac disease. Around 2008, I became aware of the disease but always associated it with severe abdominal pain, diarrhea, and children who stopped growing. Since she had none of these symptoms, I never thought she could possibly have the autoimmune condition that can be the cause of hundreds of other autoimmune disorders like Hashimoto's (which runs in my family) or Grave’s disease, type 1 diabetes, rheumatoid arthritis or conditions like anxiety and infertility.

In 2009 (actually exactly 5 years ago today, I wrote my first article about it), I went on a gluten-free diet because I felt better eating that way. I would describe my gastro intestinal (GI) symptoms as mild; I had lived with them all of my life and thought it was normal (gas, bloating, and intestinal cramping). I never thought to have myself tested for the disease before I went off of gluten (now I wish I had). For the past 5 years, I have been what I called gluten-sensitive or “gluten-free lite”. I would eat gluten occasionally and suffer from a range of symptoms depending upon what and how much I ate. But I never, in a 1,000 years (as the saying goes) thought I could possibly have celiac disease; until recently.

In all of the advocacy work I do, I mostly focused on people who had severe GI issues or children who stopped growing. I had no idea of the range of symptoms, which goes from intense to asymptomatic (scary). What we are learning now is that someone with mild symptoms, like mine, could have celiac disease.

A year later, when my son was 6, he was exhibiting the GI symptoms I used to have. At that point I knew more so he was tested for celiac disease; the blood test came back negative. However we did an additional test and found he had a sensitivity to gluten; his Secretory Immuno Globin Antibodies or SIGA) were very low. His symptoms were mild in comparison to many other people but were still affecting him. We took him off of gluten and in 3 weeks, he felt much better. But, I never really was 100% strict with him or any of us. I never thought I had to. At that point, I did understand the severity of celiac disease and was sympathetic to those who suffered. If I heard of anyone who had severe GI symptoms, I would suggest they get tested for celiac disease. I also started meeting more and more people who were like me, those who realized they had a sensitivity to gluten. I still did not know that many people with celiac disease.

In those years, I got better and better at gluten-free cooking and baking. I created recipes using 100% gluten-free ingredients. I began to understand cross-contamination and learned more about celiac disease, even if I didn't think I had it. More recently, I wrote and published a cookbook, a lifelong dream, and gave talks about how to cook in this fashion. But in recent months, I started learning more details about the disease.

Do I have celiac disease? I don't know but I do know that I carry one of the genes. I'm hedging my bet for now and treating myself more like someone with the disease because if I do have it, small amounts could be doing damage that I can't see. If there is a test that can be taken without ingesting gluten, I might do it. For now, I'm happy to stay off of it. I'm also going on 2 years of not being sick past a small head cold. That right there is reason enough.

Here are some things I did not know about Celiac Disease that might surprise you:

1. It's hereditary. If your dad's sister has celiac disease, you could have it or get it at some point. If blood relation has it, you are at risk. Plain and simple. The big issue is that many of us don't know we have it.
2. There are 2 genes for celiac disease; HLA-DQ2 and HLA-DQ8. Whether you have one or two of these genes doesn't really matter; you are still at risk. However, having the gene does not mean you have celiac disease. What you do with the information is a personal decision. You can find out whether or not you are a gene carrier with a genetic test, either blood or a cheek swab. This is an accurate test compared to the blood tests of today. Great segue.
3. You can ask your doctor to order a celiac blood panel for you. However, a negative blood test does not always mean you do not have celiac disease. In other words, there have been many people who test negative yet still have it. Looking at other factors such as genetics and symptoms might be a better indicator. You can also get an endoscopy which is a more accurate test.
4. You may not have celiac disease but still be gluten intolerant. There is a condition called Non Celiac Gluten Sensitivity or NCGS. People in this category can have symptoms just as severe as someone with celiac disease. If you know gluten makes you feel bad, why risk the damage?
5. Eating a little bit of gluten can make someone with the disease very ill. If you have ever eaten out with a friend who has celiac disease, this is why they ask so many questions. Be their advocate and be supportive. When their food touches a crumb or is fried in the same fryer as that chicken tender, this is called cross contamination and it can make them sick. The same goes for your house. Another hidden source of gluten is in ingredients so read the label. I recently found gluten in a bottled Caesar salad dressing which was upsetting because I almost missed it. This is why I cook a lot.
6. Some people with celiac disease have no or very little symptoms and these symptoms are not always related to your stomach. This is probably the biggest challenge in diagnosis. Some times it is obvious but often it is not. I met a girl who went to the doctor because her finger was hurt. After talking to her doctor about her health, history and general well-being, it came out that her sister was diagnosed with celiac disease. The (intuitive) doctor said “Let's just test you for it” and sure enough, she had celiac disease. She otherwise would have been walking around with it until probably something bad happened. 
7. We really do not know how many people have celiac disease partially because of point #6 and partially because doctors are just now being educated to look for other symptoms. This is why celiac disease awareness is so important.
8. If you think you might have celiac disease, get tested before going off of gluten. The options are a blood test to see if you have the disease or a genetic test to see if you carry the gene. Beyond the blood test, you can also get a biopsy or endoscopy. Another reason doctors may do this is to see the damage that has been caused by the disease.
9. From what we know, a stressful situation such as sickness, or a physical or emotional incident can turn it from off to "on". For these people, they had the gene but didn't have the disease. Many people say “but I have eaten wheat my whole life without a problem.” That might have been true but now, wheat or gluten can be poison to your body. If you find that you have been sick for a while and it seemed to start after a certain incident (birth, a virus, etc), get tested.
10. The fix for celiac disease is eating a 100% gluten-free diet. In the world of medicine and disease, this is a pretty good “cure”. However, the celiac disease might have kicked off other autoimmune disorders so you might not be out of the woods. This again, is another reason why it is so important to be aware of the disease and stop eating gluten if you think you might have it.

If you read this and think, “that could be me”, please get tested. Since the disease can lead to so many other life threatening diseases, it's important to be diagnosed.

If you do need to eat gluten-free, do not consider your life to be over. There are so many resources, groups, products and other options, you will be amazed. Finding the right ones, though, might be a challenge. Take a look at my product recommendations page on my website (coming soon) or how to get started with gluten-free. Yes, there are adjustments to be made but you can do it.

Think you won't be able to eat pizza, cake and bread again? Think again! Check out my gluten-free cookbook, The Warm Kitchen, for all of the recipes you need to feel like you are home again. If this article helps one person, it will make everything I do worthwhile. Thanks for reading. Please leave a comment if you have enjoyed this or found it helpful.

-Amy Fothergill

10 Ways your children can help in the kitchen

I was looking at some of the photos in my upcoming cookbook, The Warm Kitchen, and stopped on the page with my daughter's hand helping with the gluten-free tortillas. I looked at it and recalled she and I making one of her favorite dishes. It got me thinking about how important it is to have kids help in the kitchen and become involved in the process of prepping.

My friend Jennifer Lee over at Crunch a Color has a blog devoted to involving your kids in the kitchen and developed a game to encourage healthy eating at the dinner table. Having them help in the kitchen is one strategy for getting your kids to eat better. They are more likely to eat what they cook or have helped prepare.

I think the number one thing you need to do in the kitchen with your kids is keep them safe. I would suggest the following 3 things at a minimum. Keep them away from:

• Raw meat (if they might eat or lick it)
• Anything hot (after a friend’s 9 yr old daughter had a terrible accident with a hot cup of tea, I’m much more strict about what my kids do in the kitchen)
• Sharp knives, unless they are being supervised

With that being said, my son has helped me roll meatballs, my daughter has helped cook pancakes, and both have used knives; with me standing next to them. So, use this list based on your judgment and your children since you know them best. I hope this encourages you! Check this blog for great family-friendly recipes.

10 Ways Children Can Help in the Kitchen

1. Make salad/rip lettuce: Make sure their little hands are clean and then get them to work. They can rip lettuce with their hands, spin the salad spinner (a favorite in our house) or add veggies to the bowl. I assumed my kids would not eat salad until they were older but my neighbor (with slightly older children) offered my son salad at 2 years old. It is now a staple in our diet.
Check out this post.

 2. Mash things that are not hot: I remember when my daughter was born, I was looking for ways to give my son extra attention; having him help me cook was one way I did that. While I was trying to make dinner, I propped him up on a stool with a bowl and some cooked (but not hot) potatoes and let him go to town. Other things that can be mashed: cauliflower, butternut squash, broccoli, bananas, or even strawberries for shortcake.
Try this delicious gluten-free banana crunch muffin.

3. Cut with a plastic knife: I never thought a toddler could cut broccoli, but I was proved wrong (see above photo). A friend stood nearby and watched her while we cooked dinner. She loved "helping" and it kept her busy. I'm not sure if I would have given this task to my son; my daughter was always much calmer and I trusted her. Make sure what they are cutting is soft like melon, a peeled cucumber, broccoli, mushrooms, etc. 

4. Stir a sauce: If you are making a sauce either for dipping or for a marinade, let your child watch you measure and then allow them to mix it up. Often times, I would pour the ingredient into the cup or spoon and she would pour it into the bowl. Both of them love to use a whisk to mix it up.

Try this recipe for Duck Sauce.

5. Baste meat: Although this is an activity that requires more supervision (no finger licking allowed!), using a brush to baste chicken, fish, or beef is a lot of fun!

6. Roll meatballs: Recently, while making dinner, I realized I just needed some help. I got my daughter to prep the salad (she's 7 now) and my son to roll the meatballs (he's 9) while I mixed the meat and portioned it out on the tray. For some reason, my daughter has always liked to roll meatballs, too. It was such a satisfying experience to have the 3 of us in the kitchen working on dinner. You don't want to do this with a child who is too young and who might eat the raw meat or lick their hands; supervision is most definitely suggested.

7. Measure flour and/or ingredients: When you are making things like pancakes, waffles, muffins, or even, cookies, it's really okay if not everything is exact. I would rather have my kids in the kitchen helping than worrying about making the perfect dish. There's no doubt; this is something my daughter likes to help with rather than my son. Now she has learned how to level off the flour and the baking soda or powder, measure sugar (her favorite ingredient), and use a liquid measuring cup. A lot of this takes patience when they are young but will pay off later.

Making your own pancakes is easy! If you are not GF, here's a recipe for whole grain pancakes.

8. Roll dough: There's a reason why playdough is so popular; kids love to roll things. Now, maybe you don't want them rolling your famous holiday pumpkin pie but there's always something they can do like the extra pastry or pizza dough or even cookies. They can use a regular rolling pin, kid's one, or just their hands. Just keep an eye on what goes in their mouth if the dough has anything raw in it like eggs.

9. Mix a batter: Whether it's pancakes or pudding, give them the whisk, paddle, or spatula and let them go to town. Just make sure the batter stays in the bowl!

Why not try French toast? It can easily be adapted to gluten-free. 

10. Decorate cakes or cookies: Make cake and cookie decorating more fun and less like Cake Boss. Let them add color, candy, frosting, etc. Just be careful to not over do it on the sugar!

Here's a post on regular gingerbread cookies and icing.

Do you have any more to add to this list? If so, please leave a comment!

Review of Sunset Magazine's Weekend Celebration event

Yummy dish from Nopalito SF

I now know why people love this event and "love the West", one of the mottos of this year's 2 day festival put on by Sunset Magazine. From the food and wines to gardening and travel, the annual Weekend Celebration had someone for everyone, even children.

Located in Menlo Park, California, the corporate headquarters of Sunset Magazine sort of feels like being a kid in the proverbial candy store with its kitchens and manicured gardens. There was so much to see. I attended the event on Saturday and boy, was it hot! Sunset thought ahead and had free water refills at a number of locations. Although it was quite warm, there was shade to be found here and there and covered tents like the ones for the food demos (how convenient!).

There were free samples from Heinz (hot dogs and grilled potatoes), Tillamook (yogurt and a toppings bar), Kettle chips, Blue Bunny ice cream, and more. If that didn't fill you up, there were over a dozen food trucks and booths. You could dine on anything from Indian to Venezeulan to tacos and creme brulee. Beer and wines were from all over the west, including some lesser known areas of California. I didn't partake but I think next year I'll plan to pace myself (and bring a driver!).

I felt like a bit of a rock star, I must admit. Honda, one of the sponsors of the event, was gracious enough to lend me a car for the weekend so I could test drive their Accord. I've owned Hondas in the past and remember why I like them; they handle well, are comfortable and have decent gas mileage. It sure was fun explaining to people why I had a new car for a few days!

Fabio making pasta before our eyes

Besides me (ha!), there certainly were a number of (chef) rock stars at the event. I had the pleasure of seeing Susan Feniger (she is quite funny) and Fabio Viviani (he was hysterical) of Top Chef fame. I was so inspired by his "you can make pasta in 2 minutes and I'm going to show you how" in his cute Italian accent that I went home, threw on an apron, found a recipe I have been meaning to try and...yes, made homemade (gluten-free!) pasta. Ok, it took only 2 minutes to make the dough and a bit more for the rest of the process but that was fine. Believe it or not, I have certain dishes that are not in my comfort zone; gluten-free pasta WAS one of those but is no longer. The only problem is that now I might start eating more carbs. (see below for more photos).

I know this is only the tip of the iceberg of the event but I think it's going to be a new tradition in our house. The kids really enjoyed the arts and crafts table at the Tillamook station, the story reading by Indiana Jones, the talk given by CuriOdyssey with the owl, the climbing wall, and much more. It was just a little hot for them but they get points for being troopers.

If you haven't had a chance to attend the Weekend Celebration, I highly suggest you make plans for next year. I'll try to take more pictures of food and less pictures of Fabio; promise. Maybe. I'll see what I can do!

Fabio was really funny

My pasta dough with my gf flour

GF spaghetti...molto bene!

Gluten-Free Dishcrawl in San Francisco kicks off celiac awareness month

May is celiac disease awareness month. To kick it off, raise money and awareness, and ok, have some fun in the process, I joined forces with Pica Pica Maize kitchen (my favorite 100% gluten-free restaurant) and Dishcrawl SF to organize a gluten-free dinner crawl through San Francisco's Mission District. Find Me Gluten-Free, a free app for iPhone and android phones, also helped to sponsor the event by making a donation to The Taylor Family Foundation. Part of the proceeds from the event are also being donated to the foundation.

The group met at Grub restaurant which is located at 758 Valencia Street. Grub has been open for over 2 years and specializes in upscale comfort food. They are well known for their macaroni and cheese but what I didn't know is that they offer a gluten-free version! The chef makes a special cheese sauce and the pasta is cooked in its own pot. It was a big hit. They also served a delicious salad as well as brown sugar coated kale chips. These were just slightly sweet; a great appetizer.

Once we were done with the first restaurant, we made our way over to Osha Thai at 819 Valencia where everyone had a seat on some very unusual chairs! The group was treated to an assortment of wonderful Thai food including green papaya salad, lemongrass chicken, stir-fry veggies with tofu and jasmine rice (oh, soo good!). The manager talked about the story of Osha Thai and how it was started by two women. There are 7 locations in San Francisco. The focus is fresh food with wonderful ingredients. We made sure the dishes were free of soy sauce (watch out for that in Pad Thai) and MSG (in case anyone was sensitive to that). The environment was lively and fun.

Lastly, we "crawled" down to Pica Pica Maize Kitchen. They served a "little bit of everything" plate; a mini arepa, yucca fries, plantain and taro chips with their version of guacamole. We heard from the CEO, Tom, about how Pica Pica came about and what they are doing moving forward. If you haven't had a chance, they just opened their third location in the Castro. I'll be heading there soon!

Also in attendance was Kim Rice from GFCF Living. Besides being a friend and fellow blogger, Kim has been very supportive of me, attending events and cooking classes. That is me with her in the black. Since I was running around making sure everyone was happy, I forgot to take a lot of food photos. Check her blog for her article and more photos. Although I don't have any pictures, I also really appreciate the support of Gluten-Free Grocery located at 234 Townsend Street in San Francisco. I was happy to see owner Topher Delaney there attending the event. They are another group that is so important for the gluten-free community.

Pica Pica was the perfect place to end the evening. We were then treated to amazing gluten-free and dairy-free treats from Zest Bakery, another one of my favorite gluten-free establishments in the bay area.  Justine brought us some amazing coconut cake and brownies which were the perfect ending. Thank you very much to Justine and Zest for providing the dessert. You know I love you guys.

Lastly, I have to thank my amazing co-organizers, Adriana Lopez Vermut of Pica Pica and Kristin Wyke (see below) of Dishcrawl. If it had not been for these lovely ladies, this event would not have happened. I had the initial idea but they were the ones who executed. I think the consensus was that the event was a huge success and the first of (many?) gluten-free dishcrawls. Thank you everyone!

Farmigo brings Farmer's Markets to you

Would you be interested in a company which brings delicious farm-fresh foods to families but also benefits farmers?  Farmigo has the potential to change the way San Francisco families eat.

The first online farmer’s market has been launched as of December 11 to connect communities (such as workplaces, schools and community centers) directly to complementary local farms to provide “food community” members with an online marketplace for local, fresh-from-harvest food. They have kicked off in a handful of markets, and the Bay Area is one of them. (Get a look at what they are doing in Brooklyn here).

Once the food community site is established, it will be matched with complementary local farms that offer seasonal fruits, vegetables, eggs, meats, cheeses (even wine and coffee in some locations) that was harvested within 48 hours of delivery and has traveled less than 100 miles.

The farms drop off the orders at the site at the same time each week and members can come by to collect their fresh produce. It’s a great way to bring communities together over food, and Farmigo even helps organize events for all the new communities.

Farmigo recognized there were many awesome, passionate people in the Bay Area, not just San Francisco, who want to bring fresh food to their communities.  Food sites can be organized at almost anywhere that a group of people can get together, etc. Anyone who is interested in a Farmigo food community can sign up on as of today. Leave a comment and let me know what you think.

The meaning of LYFE (kitchen), opening in Palo Alto later this summer

 LYFE Kitchen's "Fork Lifting" event 

to celebrate the upcoming opening

of it's first restaurant in Palo Alto, CA

When a restaurant or brand describes their food as great-tasting that is also convenient, affordable and good for you, they have my attention. Well, they had it a great-tasting! I was invited to this event in June and want to report about this exciting venture that is about to start in our own backyard. I have borrowed some bits and pieces from their press releases. I spoke with everyone but didn't get a chance to write everything down; there was quite of bit of information!

LYFE Kitchen stands for Love Your Food Everyday. The first restaurant will be opening in Palo Alto, California in late summer 2011 with more restaurants and ready-made meals available in grocery stores. The menu was designed by award-winning chefs Art Smith and Tal Ronnen and has roots in both healthy comfort as well as vegan. Some of the dishes will include Smith's popular "unfried chicken" and Ronnen's "ancient grains bowl".

According to Mike Roberts, CEO, “With two celebrated, taste-making chefs and a talented team of leaders and advisers, we believe LYFE Kitchen is a response to one of America’s most significant unmet needs: the consumer’s demand for delicious, affordable food that is good for you."

The restaurant concept has a whole team of advisors. Besides Ronnen and Smith, the LYFE ambassadors include Janet Evans with the National Mom Advisory Panel. The decorated 5-time Olympic medalist, world record holder, accomplished distance swimmer and mother of two will share advice and inspiration with other moms, including her own exercise tips and personal triumphs and struggles when making food decisions with her family.

On the LYFE Health and Wellness Panel, are Dr. Anthony Cardillo and Dr. Armand Dorian. These practicing ER doctors believe in the importance of balancing all aspects of one’s ‘LYFEstyle.’ From the foods that we eat to the things that make us happy, Cardillo and Dorian understand the many factors that affect our overall well-being and health. According to Dorian, "If you eat the proper food, you will not get sick. If you eat the proper food, you will get the right nutrition. But the best part about all of this is, it tastes great!" Cardillo said he was "humbled to know that there is a group out there of committed, caring, entrepreneurial executives who are willing to join our mission which is to help people live healthier lives."

Also part of the team is Karen Knoblaugh, MS, RD. She is a a registered dietitian who specializes in food allergies and will be advising the group on special diets like gluten-free and dairy-free. Knoblaugh herself has a wheat allergy so she plans to make sure the employees understand the dangers of cross-contamination as it relates to special diets.

Right beside Mike Roberts, at the helm of the operations, is founder Stephen Sidwell and Mike Donahue, Chief Communications Officer. CEO Roberts is the former President and Chief Operations Officer for McDonald's Corporation, Donahue, on the right, is the former Chief Communications and External Relations Officer for McDonald's USA, and Sidwell, who has been an entrepreneur for the past 18 years, is CEO of Devante Capital.

During the ‘Fork Lifting’ event, Sidwell added, “LYFE is more than a restaurant.  It is a ‘LYFEstyle.’  We have a saying that permeates every aspect of our brand:  Eat Good. Feel Good. Do Good.  Our team and the nature of the concept helps you to eat well while the menu and design of the restaurant helps you to feel good."

LYFE will showcase great-tasting food that is natural, preservative and additive-free, enhanced with spices, herbs and other natural ingredients.   No dish contains more than 600 calories and most offer less. LYFE Kitchen is also aware of social responsibility, like the welfare of animals.

LYFE has partnered up with the Global Animal Partnership, a nonprofit organization that has brought together expert leadership from so many sectors concerned about animals in agriculture--retailers, farmers, scientists, ranchers, and four of the world's largest animal advocacy groups. To date, Global Animal Partnership's 5-Step Animal Welfare Rating Standards program includes chickens, pigs, and beef cattle. According to LYFE Kitchen, they are the first restaurant chain that has committed to being 100% 5-Step rated for those products.

A little more about the chefs from a February press release:

Chef Art Smith, former personal chef to Oprah Winfrey and a two-time James Beard Foundation Award winner, is a restaurateur and cookbook author known for his delicious, classic comfort food. He is also the founder of Common Threads, which strives to educate  children on the importance of nutrition and physical well-being and to foster an appreciation of cultural diversity through cooking. Recently, he has received attention for his own 100-pound weight loss, which he achieved through a balanced diet and exercise. Chef Smith has appeared on Bravo’s “Top Chef Masters” and owns Table Fifty-Two in Chicago and Art and Soul in Washington, D.C. (by the way, he looks great!).

Chef Tal Ronnen is reputed as one of the most ground-breaking vegan and vegetarian chefs today. In addition to preparing meals for Oprah Winfrey’s 21-day vegetarian and vegan diet exploration (and also being named as the “Best Vegan Chef” on her “Best Of” show), he has cooked for Ellen DeGeneres, Portia de Rossi and Arianna Huffington, and prepared the first vegan dinner at the US Senate. His cookbook, The Conscious Cook, was a New York Times bestseller.

LYFE Kitchen will open summer 2011 at 167 Hamilton Avenue, Palo Alto, CA. As with most restaurant openings, remember to cut them some slack during the first couple of weeks. Personally, I plan to go in September. I hope you will give it a try. Here's to LYFE!

Read my examiner article here about the Forklifting event.

Tips for cooking with kids

Thank you to Emily Patterson, Communications Coordinator of Primrose Schools. I felt this article had some great points!

In the picture, you see a 2 year old helping out with the prep (with broccoli of all things!). I personally feel that when kids are young, it's much easier to have them in the kitchen where you can watch them.

Emily has some great tips for how to keep them occupied and engaged.

"Cooking with Children: A Recipe for Kitchen Safety & Fun

Bubbling pots, sizzling skillets and delicious smells can make the kitchen a fascinating – yet dangerous – place for young children. However, the potential hazards don’t have to keep children out of the kitchen. Dr. Mary Zurn, vice president of education for Primrose Child Care Facilities, says kitchen time can be a great way for families to regain some lost, but valuable, family time.

“The kitchen is often the most popular place in the house for families to gather. It’s a place for learning and sharing, where the family can enjoy quality time. Children can also develop a sense of responsibility by participating in daily tasks,” said Dr. Zurn.

Parents can keep the kitchen safe and fun for children by following this simple recipe:

1. Engage your child meaningfully. Think about what tasks your child can do independently. Completing simple jobs like mixing batter, rolling dough and measuring water can boost a child’s sense of pride and accomplishment. Tearing lettuce, adding sprinkles to sweets and shaking parmesan onto pasta are other safe, satisfying tasks children can easily accomplish. Even very young children can get involved – give them some pots, pans and wooden spoons so they can pretend to cook with you or use them for music-making. The tuneful accompaniment will let you know they’re safely engaged and give them a way to feel like they’re helping too.

2. Set some ground rules. Children need supervision when they’re in the kitchen, so establish a list of basic safety rules and make sure children are always within sight. Teach children to wash their hands before and after handling food to avoid spreading germs. Discuss on a regular basis what’s safe to touch and what’s not. Make sure the handles of pots and pans are turned inward on the stovetop so you and older children don’t accidentally bump them and spill hot liquids or food.

3. Build up skills step-by-step. Children can develop many essential skills in the kitchen, such as following recipes or counting slices of bread. For more advanced skills, start slowly and have your child master easy tasks before attempting harder ones. Teach older children to use a knife by starting them off with cutting soft items like cheese and cooked noodles with a dull spreader. As your child’s coordination develops, they can move on to slicing or sawing vegetables and fruit with a plastic knife.
4. Keep it fun. Cooking can be messy even without children, so don’t stress over the “oops” moments. If the cookie batter ends up on the floor instead of the baking sheet, offer some guidance and let your child try again. You can make cleaning it up fun too!

When your meal is complete, be sure to compliment your sous chef on a job well done. Offer them the first taste of whatever you cooked together and ask them what you should make next time. Bon appétit!"

Thank you Emily, for a great post!

The 5 best kitchen utensils for a parent

Ok, I will admit. I'm a gadget girl. My kitchen is fairly well stocked but I don't have everything. A few years ago, a good friend said I had to have a crock pot. I remember fighting it...until I used it. Bought one a week later.

I'm doing my best to not feel the need for a dehydrator or the speedy ice pop maker. Wish me luck in holding out. This post is about which of those gadgets I have bought over the past few years that have really made an impact in my role as "Mom" and why. Each item has a link to Amazon if you want to review or buy. Enjoy!


1) The Salad Chopper
I went to Costco this week and came home with more than intended (surprise). My fridge was loaded with organic chicken strips, edamame beans, shrimp cocktail, guacamole and strawberries. I was trying to figure out what to make for dinner when it occurred to me that all of those ingredients would be really good in a salad; a chopped salad.

When the kids were around 4 and 2, I used to make them a chopped salad with corn, black beans, avocado, etc. and served it with ranch dressing. Honestly, that is how I got them to eat salad back then, I think because it was chopped and easier to eat. The could actually spear it with a fork.

Lately, I'd felt like I was in a rut so one night last week became "Chop Chop" night. I set up the "salad bar" with my ingredients and asked the kids to come to the Chop Chop restaurant. Although my son (almost 7) did not find my wit so witty, my 5 year old loved it. I put the ingredients in a bowl, added their favorite dressing, Brianna's Poppyseed, and began chopping. This utensil sort of scoops the food and then chops it between two blades. I did the same for my daughter and then made one for myself. Yummy!

The next day, she asked for another one for lunch. Hmm, maybe operation Chop Chop was a success! If you asked me 7 years ago if I thought my kids would eat salad, my answer would be no. Here's proof not to assume anything about your kid's eating habits. So #1 on the list is a salad chopper. Feel free to call it a Chop Chop and/or say that's what's for dinner. Please let me know if it works!

2) The Cuisinart
Notice I don't call it "a" Cuisinart. I have used lots of different food processors; this one is always the best. Here are 5 reasons why this is a must have: pesto, baby food, homemade coleslaw, pie crust and hummus. There are undoubtedly another 5-10 I could rattle off; hopefully this is enough to make you interested. You can also wash it in the dishwasher.

I keep mine in a bottom drawer where there is fairly easy access and probably use it about once/week. If you have one, don't let it collect dust. It wants to be your friend! Check my blog for prior posts. I have recipes for all but the slaw and the baby food. The Cuisinart is a must have in my opinion.


3) The Slow Cooker
This is one I fought for a long time. I didn't really think I needed one until I made two things in one weekend: pulled pork and a pot roast. The meat was so tender, juicy and flavorful, I thought I was in heaven. I use it to make a veggie soup with beans (see photo above). Again, hard to believe my kids would eat chard but they do when it's in soup.

For a mom, the benefits are twofold: 1) most children will eat food from a slow cooker because it's moist and flavorful and 2) it's so easy. Do some prep in the morning, push a button and dinner is ready at the end of the day. I use the Rival Crock Pot (that's their name; everything else is a slow cooker) but I don't think they make the same model that I have. Here are the features I think are most important:

• Low and high mode
• Settings in increments of 30-60 minutes (you can decide which mode as well)
• Countdown clock
• Pot that can be washed in the dishwasher

My favorite things to make in the slow cooker for my family are (besides what I mentioned above) lemon chicken, chicken stock, lasagna, bean soup, short ribs, Greek chicken, beans, and bbq pork. I really like Stephanie O'Dea's book called Make it Fast, Cook it Slow. There are great family recipes and she has an emphasis on gluten-free. My kind of girl!


4) Immersion Blender
I know that I already have the Cuisinart on my list but I just can't live without this lovely piece of equipment! Besides the immersion part, the model I have came with a whisk attachment (think fresh whipped cream) and a mini food processor (small batches of pesto or to chop chicken for salad).

The reason the immersion blender gets top billing for moms is that it's one of the best tools for making baby food, pureeing soups, making tomato sauce and creating your own morning shakes.

It's versatile and easy to use. Now that the kids are older, they can hold the top (while I hold the container) and press the button. Kids love to help in the kitchen and since the blade is usually way down in the food, it's fairly safe. Never let them near the blade, though, and make sure to unplug as soon as you are done. Oh, and when you make whipped cream in the little container it comes in, don't let go of the container. I learned that lesson the hard way.


5) Waffle Maker
I used to spend $3-4 for a box of waffles (and that was before we were eating gluten-free) until I discovered this simple, less than $30 tool that not just saved me money but became a lot of fun.

On special mornings or when we have time (usually weekends), I whip up a batch. Any leftovers go into the freezer so they can eat waffles any day of the week. I like to make my own because I can control the ingredients and flavors. My kids love theirs with cinnamon and vanilla; yours might not.

The batter is very forgiving as well. Use this recipe as your base but feel free to experiment. My only advice is to make one batch at a time. You can't always double a recipe with baking powder because the leavening is specific to the amount of flour.

Enjoy this list. I will post another entry with my 5 top foods to make for kids and why. Please leave a comment; I love to hear from my audience.

What is "Healthy Food" to you?

In the past few weeks, I've had the chance to ponder the question "What is healthy food?" It seems that many of us have very different perceptions. Maybe that's what stands in our way some times, we think healthy food and healthy eating is not obtainable.

It would be so much easier if my brain did not crave things like salty chips or sweet cookies but the reality is, it does. Maybe it's a combination of many years of being bombarded with advertising to make me think I want it or maybe it's as simple as it satisfies something in my head. I didn't take enough psychology in college to answer that. I do know if it's around me (like it is now as I write; you wouldn't believe what is at the end of the table at my sister's house) I'm less likely to eat well.

In my older years, I have realized that if I allow myself a little rather than denying myself entirely, I can balance the cravings with the reality of what I think I should eat. When I bake cookies, for example, I often freeze over half of them. When I need something sweet, it's defrosted in a matter of minutes. At least the treat is homemade; that I can rationalize.

One definitive difference when I compare myself now with myself of 10 years ago, is that I really don't eat a lot of processed food any more. I worry less about the calories and more about whether or not it's "real" food. Now, if you see me at In n' Out (the only fast food hamburger restaurant I will go to), all bets are off. Otherwise, most of what we eat is just real food. I have stopped buying fat-free and sugar-free foods and still can maintain my weight. The old me would not have believed that but the new me understands why.

There's a video on YouTube in which someone makes a "Healthy Breakfast". The person truly believes he is trying to help the viewer with his tips. In his dish, he uses egg substitute, a slice of fat-free American cheese and fat-free sour cream on the side. Yes, he did serve some vegetables with it but hardly a serving. Wow. If someone served me that "healthy breakfast", I'd run for the hills. Sorry, that's not my thing. But it was so eye-opening at the same time.

What I deem as healthy seems very obvious but clearly it's not the same for everyone. At some point in my life, I started to really look at labels in the grocery store. That's when I started putting things back on the shelf. If it had ingredients I couldn't pronounce, additives, preservatives, high-fructose corn syrup or trans fats, as hard as it might have been, I put it back. I did this for my own health as much as I did it for the health of my family. Try to do this at a conventional supermarket. You may walk out with much less in your cart.

My best advice is to keep things simple. Our bodies need basic nutrients: protein, carbs, fat, water, vitamins and minerals. Although it's not a nutrient, fiber is something we should get as a result of food that is nutrient dense like vegetables, fruits and whole grains.

For me, shopping in regular super markets became very difficult so that's when I shifted to more natural grocery stores. The food, especially the produce, tastes better and I feel better about it. I like to say that I spend money on food and not going to the doctor or the drugstore for prescriptions. That's just how I see it.

When I teach cooking classes, I explain that my take on healthy eating has evolved over the past 8 years. I feel like now I get it. I may not always practice what I preach, but I think I have a good handle on what is healthy.

So as you start the new year, instead of hopping on a new diet or food trend, be honest with yourself and decide "what is healthy" for you.

Happy New Year and of course, healthy eating to you and your family!

ps I just want to remind you that I am neither a dietitian nor a doctor. This is just how I see it. Take this advice with a grain of (sea) salt!

Rainbow of Veggies

From the top, red pepper, carrots, zucchini sticks, cucumbers,
cheddar cauliflower, cooked broccoli, raw broccoli and grapes (I needed something purple!)

On the last day of school this year, I didn't walk into the classroom with cookies or cupcakes. Sorry, call me boring or no fun but that's my style. Part of what I love about what I do is that I can test theories on children without them even knowing it.

I am pretty sure if I walked in the door with a platter full of vanilla frosted cupcakes, these 20 children would have wooped and woohooed. Although I think they would have been surprised. All year, I have been talking to them about eating healthy and what that means. I also told them it's ok to have cookies, candy or a treat; after they ate something that was good for them. I don't believe in abstinence when it comes to sweets; my rule is as long as my kids have had some type of growing food first (thanks Dayna for the great term!), it's fine. My hope is that some of the children I worked with this year actually listened to me.

When I walked in the classroom with my container of cut up vegetables, I wasn't even sure how it would go over. The children stood around the table while I explained to them we were going to make a rainbow of veggies. When I talk to children about nutrition, I often suggest they eat a "rainbow" of fruits and vegetables. This helps explain why we need a little of everything; many of the different colors equate to vitamins.

I used a blue platter for the blue and purple grapes. Making beets or cooking blue potatoes wasn't in the cards that morning. They all helped decide in which order the vegetables were placed. Their enthusiasm was contagious!

I then went around and asked each child which veggies they would like along with some ranch dip. Some wanted all; some only wanted a few. There were 4 tables of 5 and by the time I was serving the second table, the first one was done and asking for more. I asked them to wait patiently until I finished serving everyone.

So here was a room of 5 and 6 year olds inhaling (and I'm not exaggerating) fresh, mostly organic, vegetables. My son even tried the red pepper (but still doesn't like them). As parents, we sometimes think that giving children treats and cupcakes is fun for them. Be assured, these children did not even ask where dessert was that day. In fact, they hounded me for more! This was even after their snack.

I hope this post is inspiring to you. I may not be able to change the world but if I can help just a few people, I'll be happy. Leave a comment if you like this. Thanks!

Surviving travel with your family

When you travel with children, especially between time zones, you might have to make adjustments to your routine. After taking a couple of trips with my young kids, I've learned a few things that hopefully can help you.

Get Them on The Time Zone ASAP
When the kids were very young and we traveled to a destination with a 7 hour or more time zone difference, we found ourselves up at 2am, playing trains and legos. As they got older, we learned the importance of the time zone adjustment. One way to do this is to schedule an early flight. Although a 6am flight may seem ridiculous, waking our kids up at 4am was the beginning of the adjustment.

On a red-eye flight, try to make sure they sleep. We always bring pajamas as well as their "stufties" (stuffed animals). This along with a blanket and pillow helps a lot. When we arrive at our location, keeping them awake is key. This last time we all had to take an afternoon nap which only lasted 2 hours but was necessary. Then, instead of an 8pm bedtime, we tried 11pm. This seemed to work well. Within a few days, we were all functioning rather well.

Keep Expectations Within Reason
When you have young children (under 6), it's not the best strategy to see 3 tourist attractions in one day. If your kids are cranky and uncooperative, especially if they are a bit jet lagged, you won't be having any fun either. If you traveled before you had kids (when you were younger and had more energy), it's going to be much different now.

It would be a good idea to not over schedule and even have some down time or days. It's important to find a park or an open space where children can run around and get out their "crazies".

For Food, Adopt "Travel Rules"
Although at home, we are very strict about making sure they eat vegetables, not eating too many sweets and not drinking soda, when we travel, we are much more relaxed. When you are eating out 3 meals a day, it's not that easy to keep up the same standards. You know your children best. I have found as they get older, it's easier to stick to some of the rules but some times, you have to be flexible.

Although normally I would insist my daughter eat vegetables every day, she survived on a lot of pasta and butter this past trip. As her parent, I know when I can push her and when I can't. Instead of getting into a battle with her (which I know I would not win), we compromised by saying she had to eat her regular food when she got home, like carrots, broccoli, lettuce, apples and strawberries. After making the connection with how food can affect how you feel, especially when you are in the bathroom (hopefully that's not TMI), she agreed as well. She's already back to her routine.

When we see that glass-eyed, glazed-over look kids get when they are tired, we really change the rules . Last year, when we arrived at a restaurant and my son fell asleep at the table, I yelled to my husband like the way a doctor would to a nurse in the ER “Honey, order him a Coke!”

Although my husband drinks it, our children don’t get a lot of soda, unless it’s on a trip or a special occasion. I watched my son, drinking soda through a straw out of the corner of his mouth, come alive like a dehydrated flower that has been watered for the first time in days. Within minutes, he was awake.

Don't Forget to Have Fun
As I had said, a successful trip has much to do with the expectations. If I expect my children to behave as they do at home or eat vegetables with every meal…well, I might not have such a good time.

I let all of that go. As long as they had some fruit each day and ate a meal before gelato, I just didn’t care. On our trip, they ate lots of bread and drank juice and soda. Instead of negotiating, I just said “Ok”. The combination of letting my standards go a little and keeping my expectations below the norm led to a very satisfying vacation which will be carved in my memory as a pleasant experience.

Although my daughter's meal might have been pasta and butter,

we were able to enjoy some delicious food