GET READY TO COOK!
Do you ever wish you could whip up a delicious dinner to impress your family or make a hearty breakfast to wow your friends after a sleepover? Then congratulations! You’re holding THE BOOK for you! Whether it’s creating to-die-for desserts, after-school snacks, or super-speedy lunches that will be the envy of the cafeteria, Good Housekeeping Kids Cook! has loads of dishes you’ll love to make and love to eat. But first, take a few minutes to get familiar with these basics.
1. READ through the entire recipe.
2. PREHEAT the oven if the recipe says to do so. Set the timer for 15 minutes for the oven to reach the temperature you have set.
3. WASH your hands in warm, soapy water. Dry them thoroughly so they’re not slippery.
4. WEAR an apron to protect your clothing and give you a place to quickly wipe your hands. If your shirt has long sleeves, roll them up. If your hair is long, tie it back.
5. CLEAR an area on the counter to cook. Wipe it down with a clean, damp sponge, then dry it thoroughly.
6. CLEAN fruits and veggies to remove any sand or grit. Give sturdy produce (like apples, carrots, and celery) a scrub with a soft-bristled brush, and then rinse and drain in a colander. Wash leafy greens and herbs in a salad spinner. Rinse berries in a colander and drain on paper towels.
7. GATHER all the utensils and ingredients listed in the recipe.
8. MEASURE out all the ingredients so that they are ready to use as soon as you start the recipe.
Knife Skills
You’ll need a knife for practically every recipe in this book, so check with an adult to make sure it’s sharp. (If a knife is dull, it’s more likely to slip or get stuck in what you’re cutting.) Use a wood or plastic cutting board every time you cut. This will protect the surface that you’re working on and keep the blade of the knife from getting damaged. Here’s how to use a knife properly and safely:
1. CHOOSE a knife that fits comfortably in your hand and doesn’t feel too big.
2. HOLD the knife firmly by the handle. Make sure the sharp edge of the blade is facing down toward the food you are cutting. You can place your index finger over the top of the blade to help guide the knife.
3. USE your other hand to hold the food. Curl back your fingertips and thumb to keep them out of harm’s way. Place the flat side of the food onto the cutting board. For round food (like a potato or an apple), you can cut a little slice off to give it a flat bottom. For a long ingredient (like a zucchini or carrot), cut it in half lengthwise first. This keeps the food from rolling away or slipping out of your hand.
4. START to cut by moving the knife away from your body. Focus on cutting and nothing else—accidents can happen if you’re distracted.
Essential Knives
A CHEF’S KNIFE or French knife is an all-purpose knife used for slicing and chopping. A 5-inch knife is a good choice for kids.
A SERRATED KNIFE is long with “teeth” on the edge, which allows it to cut through baked goods like bread and cake.
A PARING KNIFE is shorter and used for trimming or peeling fruits and veggies.
Nutrition by Numbers
Food naturally contains nutrients—like protein, fat, and carbohydrates—that provide energy. Some nutrients, like fiber and sodium, don’t provide energy but are also important for health. Your body needs the right combination of nutrients to work properly and grow. We’ve included the per-serving amount of each of these nutrients in every recipe so you know what you’re eating.
Here are some terms to help you read nutritional information:
Nutrients are weighed in grams (g) and milligrams (mg). One teaspoon of water weighs 5 grams; one teaspoon of sugar weighs about 4 grams.
CALORIES tell you the total amount of energy in your food and can come from fat, protein, or carbohydrates. The amount of calories you need per day depends on your age, size, and activity level.
PROTEIN helps your body build and repair muscles, blood, and organs. High-protein foods include meat, poultry, fish, eggs, beans, lentils, nuts, and seeds.
FAT is an important nutrient that your body uses for growth and development. However, not all fats are the same. Healthy fats include vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthy fat is also naturally found in avocados and seafood. On the other hand, saturated fat, which comes from animal sources like red meat, poultry, and full-fat dairy products, should be limited.
CARBOHYDRATES are your body’s primary source of energy. You’ll find simple carbohydrates in fruits, vegetables, and milk, as well as some sugars. Complex carbohydrates include whole-grain breads and cereals, starchy vegetables, and legumes (think beans and peanuts). Most complex carbs contain fiber, which makes you feel full and aids digestion.
SODIUM (translation: salt) is used by our bodies to conduct nerve impulses, contract and relax muscles, and stay hydrated—but you only need it in small amounts. Too much sodium in your diet can lead to high blood pressure, heart disease, and stroke.
Measure It Right
To ensure a recipe works, a cook needs to measure the ingredients accurately. Here are the essential tools and techniques you’ll need:
A set of metal or plastic measuring cups includes ¼, ⅓, ½, and 1 cup measures.
Graduated measuring spoons come as a set of ¼ teaspoon, ½ teaspoon, 1 teaspoon, and 1 tablespoon measures.
Clear measuring cups with spouts come in a 1-cup, 2-cup, 4-cup, and 8-cup capacity and are marked for measuring smaller amounts. No smaller markings? Use graduated measuring spoons.
FOR DRY AND SOLID INGREDIENTS
(LIKE FLOUR, SUGAR, BREAD CRUMBS, AND PEANUT BUTTER)
SPOON the ingredient into the correct-size metal or plastic measuring cup or spoon. Do not push down on the ingredient to pack it in (unless it’s brown sugar, which should always be firmly packed when measured). Level off the top of the cup or spoon with the straight edge of a knife or spatula.
FOR WET INGREDIENTS
(LIKE BROTH, MILK, WATER, AND OIL)
PLACE the clear measuring cup on a flat surface. Pour the liquid into the cup until it reaches the desired line. Crouch down slightly so the measurement markings are at eye level. To measure a small amount of liquid, pour the liquid into a measuring spoon until it reaches the spoon’s rim.
Cook’s Lingo
Ready to start a recipe but not sure what a cooking term means? These simple definitions will help you as you go along!
BAKE To cook food in an oven, surrounded with dry heat; called “roasting” when applied to meat, poultry, or vegetables.
BEAT To stir quickly to make a mixture smooth using a whisk, spoon, fork, or mixer.
BLEND To thoroughly combine two or more ingredients, either by hand, with a whisk or spoon, or with a mixer.
BOIL To cook in hot, bubbling water that has reached 212°F.
BROIL To cook on a rack in an oven under direct heat.
CREAM To beat ingredients, usually sugar and a fat, like butter, until smooth and fluffy.
DICE To cut food into very small (⅛- to ¼-inch) cubes.
GRATE To rub foods against a jagged surface to produce shredded or fine bits.
GRIND To reduce food to tiny pieces using a food processor.
PUREE To mash or grind food until completely smooth, usually in a food processor, blender, or sieve.
SHRED To cut food into small, thin strips with a knife or a grater.
SIMMER To cook in liquid just below the boiling point; bubbles should form but not burst on the surface of the liquid.
STIR-FRY To quickly cook small pieces of food over high heat, stirring constantly.
WHISK To beat ingredients (such as heavy cream, eggs, salad dressings, or sauces) with a fork or whisk in order to mix, blend, or add air.
Keep It Safe to Avoid Belly Aches
Raw meat, poultry, and seafood can contain germs (better known as bacteria) that can make you sick. So handle them carefully as follows:
• PAT any meat, poultry (chicken and turkey), or seafood you need in your recipe with paper towels, and then discard used towels. Place meat on a plate or tray and refrigerate until ready to use. Wash your hands afterward.
• KEEP meats and fish separate from other recipe ingredients. If a recipe calls for both raw meats and veggies, thoroughly wash knives, cutting boards, and utensils with hot soapy water when switching from meat to veggie preparation. Better yet, use separate cutting boards for meats and veggies.
• STORE all fresh food in the fridge until you are ready to use it.
• TOSS out any meat, poultry, or fish that looks discolored or smells bad.
• NEVER taste raw eggs, as they sometimes can contain bacteria, too.
• THAW frozen meat, poultry, or fish in the fridge overnight—not at room temperature.
• KEEP cold foods cold and hot foods hot. Perishable food should not be kept at room temperature for more than 2 hours. If you live somewhere warm, discard the food after 1 hour.
• REFRIGERATE or freeze any leftovers immediately after you’ve finished eating.
Now that you know the basics, are you ready to get started?