>
PHOTOGRAPHY BY
ERIN SCOTT
cookbook
Junior
CHEF
The Healthy
Vanilla-Coconut Bundt Cake(page 116)
CONTENTSIntroduction 7Healthy Techniques 8
Breakfast 11
Soups & Salads 33Mains 49Snacks 77Desserts 101Basic Recipes 122
Index 125
Sweet Potato Tacos with Black Beans, Corn & Avocado (page 116)
Learning to cook is both fun and rewarding—especially when you share the healthy and delicious results with family and friends. In the following pages, you will find all you need to know to get started in the kitchen: an illustrated guide to basic techniques, a treasure trove of handy tips to streamline culinary tasks, and more than 6565 easy-to-follow recipes, from simple breakfasts, hearty soups and salads, and satisfying mains to yummy snacks and mouthwatering desserts. Don’t be put off by the word healthy. In this book, healthy equals tasty, so keep an open mind and you’ll quickly discover wonderful new flavors in every dish.
In cooking as in all skills, practice makes perfect! Whenever you try a recipe for the first time, you are likely to learn something you didn’t know about a technique, an ingredient, and/or your own personal taste and style. The recipes’ step-by-step instructions and tips are there to help you succeed with that new knowledge. Grown-ups are great for sorting out any questions you may have as you cook. Make sure at least one adult is always nearby to help keep you safe when oven and stove-top heat, sharp knives or special tools, or fully loaded pots and pans are involved.
Whether you decide to make banana pancakes to power you up after a sleepover, chewy granola bars to snack on after school, or sweet potato tacos for the dinner table, this book will help you build your culinary confidence with a new and exciting repertoire of healthful favorites everyone will love. So roll up your sleeves, tie on an apron, and get ready to begin an adventure you will enjoy throughout your life.
Introduction
7
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
8
1/4 TSP
1/2 TSP
