The Healthy Junior Chef Cookbook. Williams Sonoma

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      ORGANIZATION

      Whether youwant to make an afternoon snackfor yourself or a full meal for your family, the first thing you must do is set up your mise en place, French for “everything in its place.” Before you begin to cook, carefully read through the recipe from start to finish. Next,gather all the ingredientsand equipment you’ll need. Then, prepare the ingredients as much as possible and arrange them neatly around your work area for easy access. As you work, keep your hands and the surrounding surfaces clean.Promptly clear away whatever you have finished using, dropping dirty utensils into the sink and putting ingredients back into the cupboard orthe fridge. A few blunders are bound tohappen, but mise en place can help you prevent most kitchen errors.

      BASIC TECHNIQUES

      Knife SkillsLearning how to use a knife is an essential kitchen skill for two primary reasons: the safety of the cook and the preparation of manyingredients. When choosing which knife to use, first consider the item to be cut and then select a knife that is suitable to the task and feels comfortable in yourhand.

      To hold a kitchen knife properly, grasp it firmly by the handle, as if you were shaking someone’s hand. Hold down the item you are cutting with your other hand, placing the food flatside down wheneveryou can and curling your fingers under your knuckles tokeep your fingertips out of harm’s way. With the tip of the knife pointing down, start to cut, bringing the

      handle straight up and down and always cutting away from your body. Follow the directions on the facing page for how to chop, slice, and dice most fruits and vegetables.

      MeasuringKnowing how to measure with precision is key to success in the kitchen, especially when you’re baking. For small amounts ofliquid and dryingredients, you will need a set of measuring spoons (usually / teaspoon, / teaspoon, 1 teaspoon, and 1 tablespoon). For liquids, use clear measuring pitchers with a ruler printed vertically on the side and a lip for pouring, and for dry ingredients, such as sugar and flour, select flat-topped measuring cups. Follow the directions on the facing page for the correctmeasuring techniques.

      HEALTHY CHOICES

      Consuming foods you have cooked yourself is the first step in healthy eating. Many ultra-processed foods carry added sugars and sodium, unhealthy fats, additives, and more. The recipes in this book take a balanced approach to healthy eating, sticking to a few basic tenets of a good diet: a focus on vegetables and fruits, whole grains, low-calorie proteins, and reduced sugar and sodium and a thumbs-down to ultra-processed foods (always read a package label before you buy). Combine these smartfood choices with a sport or other physical activity you like and you’re well on your way to a healthy lifestyle. Don’t forget to drink lots of water too! It will help keep you hydratedand energized and feeling good.

      HEALTHY TECHNIQUES

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