Getting Your Kids in the Kitchen: Advice from Chef Lara Holland

Cooking is a life skill.  It is something we all should learn, but when you have a child with food allergies it becomes even more critical that they have some sense of how to operate in the kitchen.  Safe meals don’t cook themselves, so getting your kids in the kitchen, having fun and learning those basic cooking skills will be an important building block in helping them to effectively manage their own food allergy.

Chef Lara Holland, Centered Table CEO, and also known as Food Allergy Gal, spent some time with me sharing ways to get your kids in the kitchen- and having fun while doing it.

Chef Lara Holland

Early Exposure

Chef Lara recommends getting your kids in the kitchen as early as possible.  Every exposure opens their eyes to what is happening in the kitchen.  Even children in a high chair can be pulled over to the cooking prep area to see what is happening.  She suggests passing safe foods to your child so they can feel, smell and possibly taste the foods you are preparing.  As children get older, pull bar stools up to the countertops and create a “chef’s table” where young cooks can be a part of meal prep.  Also, eating meals as a family is an important part of creating a positive experience in the kitchen.  “Try to have at least one meal each day as a family”, says Chef Lara.  Sitting down to enjoy the food you made is a great reward and creates positive feelings about cooking and sharing meals. 

Making Your Kitchen Cool

Some kids are naturally excited to be in the kitchen, others may take a little encouragement to jump in.  Holland suggests lots of great ways to make your kitchen “the place to be”.  First, make your kitchen accessible.  Designate shelves and drawers that contain kid-friendly and age appropriate kitchenware.  This might mean pots and plastic containers for younger cooks, and as they get older, access to their own baking or measuring supplies.  This also means being comfortable with the crazy.  Cooking can get messy when kids are involved, but Chef Lara says, “embrace the mess and go in with realistic expectations”. This is one area I have really had to work on- when you put a Type A mama (me!!!) in the kitchen with kids it can be stressful, but I have learned to let go (a little) and they always have more fun when I let the mess happen. 

 

Second, make your time in the kitchen a sensory experience.  As you cook let your child sample foods and talk about where they come from.  Taste them raw and cooked, compare the difference. Holland also suggests incorporating music into cooking.  Pick upbeat music for cooking and transition to something softer as you sit down to enjoy your meal. 

Third, have your child help you get needed supplies and ingredients.  This not only teaches them the names of these things, but also helps them to learn their way around the kitchen.  As kids get older, have them be a part of recipe and menu development.  Let them take the lead and see where it leads you in the kitchen!

Inspiration

Find inspiration and ideas from some of these great sources suggested by Chef Lara.  Check out magazines for pictures of food (younger kids) and recipes (older kids) to find new things you would like to try.  Look to other cultures and try to recreate “safe” versions of these meals at home.  Our family does this every year on the Chinese New Year.  We make a safe Asian dish and decorate for the holiday.  We may not be able to eat out at an Asian restaurant, but we have a blast cooking and eating together. 

Chef Lara also suggests finding ideas at markets and food fairs.   Take your kids to a farmer’s market or cultural market where you can find new foods to try, new recipes to explore, and it is a great way to start the conversation about finding substitutes to still make certain recipes or try certain cuisines, even if at first look they seem off limits due to your allergens.  And, one of my favorite suggestions, attend a food fair for inspiration.  Typically, I would avoid these type of events but Chef Lara suggests framing it as a way to find new foods you want to cook at home.  Visit the booths and review the menus- start making a list of the things you want to make at home.  “Set expectations about what you will be able to do at the event and be sure to bring your own snacks”, she says.  The benefit, beyond finding inspiration for your home kitchen is that you get to have a food experience outside of the house. 

Look in your area to see if there are camps or cooking classes that can accommodate your allergens.  Chef Lara leads a cooking experience at a camp in Atlanta, Truly LivingWell, aimed at teaching kids from all backgrounds about the true source of foods and how to prepare them.  They accommodate all food allergens and ensure campers have a safe and fun experience as they prep meals in an outdoor kitchen.  In my neck of the woods, Cooking at the Cottage offers a small number of allergy-friendly class options throughout the year.  Finding places that can offer a safe cooking experience is another great way to grow your child’s skills and help them enjoy cooking.  Just be sure to do your own research and make sure you feel comfortable with the way the camp or store manages food allergies. 

Armed with all of these wonderful ideas I hope you are making plans to get in the kitchen with your kids to make your next meal!  Thanks, Chef Lara, for the great advice!  And, stay connected, there is more to come on the blog this week about cooking with kids.  And, if you haven't done it yet- like our Facebook page for more great info this week on cooking with food allergies!

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Learn more about Tami and her company, Thrive On Consulting, which provides food allergy coaching and training.  You can also follow her on Facebook for tips to Thrive On with food allergies.

Deconstructed Stuffed Peppers- Top 8 Free, Gluten Free and Delicious!

We have had a few crazy weeks at our house between afterschool activities, work demands and visitors we are rocking!  Despite our busy schedule, I still want us to be eating healthy and most importantly- safe!  To make sure that happens it takes some planning and prep.  Creating a meal plan and prepping things ahead of time has really saved us from being stressed at meal time.  My meal plan helps me to have good, healthy and safe meals ready to keep us going through these busy weeks.

Today, I want to share one of my favorite recipes when we have a busy week.  It is a meal free of the top 8 allergens, one that can be prepped ahead of time, and packed with healthy veggies.  It is my recipe for Deconstructed Stuffed Peppers.  When I was a little girl my mom would make stuffed peppers and I always loved the nights when they were on the table.  My recipe is slightly updated from my childhood favorite, but my version gets rave reviews from my girls- even with all of the veggies!

This recipe calls for ground turkey, but if you are currently celebrating Lent or prefer vegetarian meals you can easily double the veggies and leave out the meat for a great meatless meal option!

I hope your family will enjoy this recipe as much as we do!

Ingredients:
Rice
4 Red Peppers
1 lb Ground Turkey
1 Yellow or Orange Pepper, diced
1 Medium Onion, diced
1 Yellow Squash, diced
10-15 Mushrooms, diced
1 tsp Garlic Powder
¼ tsp Cayenne Powder
1 14.5 oz can Fire Roasted Diced Tomatoes
Olive Oil
Salt
Pepper

Directions:
Prepare rice according to directions.  Keep warm.

Preheat oven to 400F. Slice the “sides” off of the red peppers so you have large pieces.  Brush both sides of pepper with olive oil and sprinkle with salt and pepper.  Roast in oven for 10-15 minutes, flipping once in the process.

While peppers are roasting brown turkey meat in the skillet.    Remove the meat.  Add a small amount of olive oil to the pan.  Add in onion and pepper.  Sautee for 2 minutes then add squash and mushrooms. Sautee for an additional 3-4 minutes.  Add tomatoes and spices and mix thoroughly, cook for 2 minutes.  Add in the turkey meat.  Let mixture cook on medium low heat until are ingredients are cooked.

Remove peppers from the oven.  Top with meat mixture and serve with rice on the side.

We do not have a dairy allergy so we sprinkle a little parmesan cheese on top- but it is delicious without the cheese as well.

Enjoy and Thrive On!

Learn more about Tami and her company, Thrive On Consulting, which provides food allergy coaching and training.  You can also follow her on Facebook for tips to Thrive On with food allergies.

Farm to Table- Fresh and Safe

The sun is shining and we are finally experiencing the first signs of a sustained Spring in Kentucky- no more dips back into freezing temperatures!  It also means that the Farmer’s Markets will be opening soon, offering up the best of the season- fresh and local.  Depending on where you live, your Farmer’s Markets may already be in full swing. 

One strategy we have implemented since beginning to manage our food allergies has been to cook simple meals with fresh ingredients.  Fresh fruits and veggies are a staple for us and the Farmer’s Market is a great place to get a variety of in-season fruits and veggies to add to our dinner table. 

With spring on my mind, the latest Thrive On 3 is three ways to make the most of your Farmer’s Market.  I consulted with Lisa Musician, a registered dietitian and owner of Food Allergy Dietitian, Inc. on what fruits and veggies are smart choices.  We all know that eating fruits and veggies is great for us, but did you also know that when you have food allergies there are certain fruits and veggies that can provide some the key nutrients you may be not getting due to your allergies.  Musician offers the following suggestions to stock up on at the Farmer’s Market as a great alternative source of nutrients for some of the top 8 allergens.

Allergy	Alternative	Good to Know Info
Milk	Collard Greens, Kale, Spinach and Broccoli	½ cup of cooked greens can offer anywhere from 45-120mg of calcium per serving
Wheat	Sweet Potatoes	Sweet potatoes are a great source of B vitamins, Vitamin A, Vitamin C, Potassium and are rich in fiber
Nuts, Fish	Avocado	Avocados are a great source of healthy fats
Soy	Variety of Fruits and Veggies	Soybeans provide a variety of nutrients so eating a wide range of fruits and veggies can ensure you also get that wide variety of nutrients

So how do you find all of these great fruits and veggies and more at your Farmer’s Market?  Check out these tips for making the most of your Farmer’s Market experience.

Come Prepared:

When going to the Farmer’s Market be sure to bring cash, many farmers and vendors are not set up to take credit card payments.  I made this mistake the first time I went to a market and had to forego a number of great items because I did not have cash. 

Another tip is to bring your own bags. These days reusable bags can be found everywhere.  Grab a few to use for your Farmer’s Market visits as some farmers do not provide bags.  Musician also offered some great advice on reusable bags, be sure to wash them every once and a while.  Bacteria can grow on the bags after repeated use.  You do not want your fresh foods to make you sick so wash your bags and also be certain to wash your fruits and veggies before you eat them.

Plan Ahead for Meal Ideas:

When I first started going to Farmer’s Markets I would go in and buy everything that looked good.  I would come home with a ton of fruits and veggies but no real plan for how to use them.  This also meant that I often had a lot of fresh produce go to waste because I couldn’t eat it all before it went bad. 

A notable strategy is to find out what is in season and look for some simple and fun recipes to use.  Often times, your state or local extension office will have a website dedicated to recipes by fruit or vegetable that can give you some great ideas and help you plan for your Farmer’s Market trip.  I live in Louisville and the UK Extension office offers wonderful resources on local produce and recipes.  Just google your area to see what you can find.  I googled a number of states and found similar links and resources to those offered in Kentucky.  Just be sure to be aware of your allergens as you review the recipes and make safe substitutions where necessary.

Follow Thrive On Consulting and Food Allergy Dietitian this week on Facebook where we will post a few recipes incorporating some of the fruits and veggies listed  in the chart above. 

Timing is Everything:

What is the best time to go to the Farmer’s Market?  Musician says it depends on your goal.  If you want to have the best selection and ensure your preferred produce is there, go early.  Farmers bring a limited supply and when it’s gone it’s gone.  Getting there early means you will have first access to the selection and can pick out the best produce options.  If you are looking for a deal, head to the market towards closing time.  You may not have a large selection as some items may have sold out, but farmers will often give you a deal to buy up their remaining stock. 

Have any other great Farmer’s Market tips?  Share them in the comments section- we would love to hear them!  Thrive On!



**Lisa and I will be posting some great fruit and veggie recipes this week to our Facebook and Twitter pages.  Follow along to get some great recipes for your next trip to the market.

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I Just Don’t Want to Cook

I love to cook, I really do.  Which is a good thing since as a food allergy mom I do it ALL. OF. THE. TIME.  But, this past week was a rough one.  I got sick.   When mama goes down it is never good, but when a food allergy mama goes down there is a lot left to be done in the kitchen. 

There were two days in particular that I laid on the couch cuddled up with my girls while they basked in the never ending glow of the TV.  I think they were quite pleased.  I was in and out of sleep all afternoon but when the clock hit 5:00 I knew I had to start thinking about dinner. 

I shop every week with a meal plan in mind so I had a fridge full of the ingredients to make things like pork chops with loaded baked potatoes and chicken rice bowls with homemade salsa, but just the thought of standing up and cooking was overwhelmingly exhausting.  I just couldn’t pull it together.  Instead of hearty home cooked meals, I surveyed my pantry for safe, quick, and somewhat nourishing foods I could feed my kids so I could get back to my happy place on the couch under the blanket.

Coming up with quick convenience meals can be challenging when you have food allergies, as many processed foods contain allergens.  But, I was able to pair together some of my pantry staples and keep my family eating even though I couldn’t pull off my nightly display of food-allergy-mom-cooking-awesomeness.

As the week rolled on and I cuddled under my covers, willing my health to return, I got to thinking about easy convenience meals and the foods to have on hand for quick meals.  Because let’s face it, whether you are sick, or not, there are just some nights you don’t have it in you to pull off amazing culinary feats.  And so, this edition of Thrive On 3: Three easy meals for nights when you just don’t want to cook.

Meal One: Soup, Salad or Fruit and Bread

One pantry staple we always have is soup.  This may not be the healthiest option, but you can heat up a bowl of soup in minutes.  Add some bagged salad or fruit and you aren’t doing too badly.  Depending on your allergens, you may not be able to eat canned soup.  So, make up batches of homemade soup and freeze them in individual serving sizes. You can defrost as needed for a safe and healthy bowl of soup.  Amy’s brand soups are also a good and healthy choice for some.  For example, Amy’s Chunky Tomato Bisque is gluten, dairy, corn and soy free.

We pair our soup with what my girls have coined in our house as “cheesy bread”.  It is essentially any form of bread that I can find in my pantry with any kind of cheese I can find in my fridge toasted under the broiler for a few minutes.  We don’t have a dairy allergy so cheese is a staple in our house, but if you do have a dairy allergy you could make garlic toasts.  Toast slices of bread, pita, etc. sprinkled with a little olive oil, salt and garlic powder.  Or, sprinkle bread with olive oil and a splash of balsamic vinegar for a savory toast bite.

Meal Two: Breakfast-for-Dinner

This is another go-to quick meal for me, and one that I made this week.  I was able to drag myself off the couch long enough to scramble some eggs, toast some bread and cut up some fruit.  My girls love breakfast for dinner and so it was a win all around.  If you can eat eggs, this is a great quick meal and you can throw veggies into your scramble to up the health factor. 

If you can’t eat eggs, another great breakfast-for-dinner option is frozen waffles and fruit.  Van’s offers a variety of tasty waffles that are gluten free and Ian’s Natural Foods has a number of frozen breakfast items including French Toast Sticks that are free of egg, milk, nuts, soy and gluten.

If you aren’t comfortable eating pre-packaged waffles be sure to make a double batch of your safe recipe the next time you make them for breakfast and freeze some for a breakfast-for-dinner night.

Meal Three: Chicken Patties, Frozen Veggies and Fruit

If I cooked this meal every night my girls would probably call me the best cook, and mom, in America.  I don’t do it often, but on nights when I need a quick meal it is a good option.  We use Applegate chicken patties.  Another good allergy friendly option is Ian’s.  They have chicken patties, nuggets and other frozen entrées free of many of the major allergens.

I keep lots of frozen veggie options in my freezer and while those chicken patties are baking away I make a helping of frozen veggies and cut up some fruit (if not open a can of fruit) and in less than 20 minutes dinner is ready and I am done.

 Here are some other tips for nights when you just don’t want to cook:

•    Buy safe pantry staples in multiples so that you always have extras on hand.

•    If you are not comfortable, or able, to buy a lot of pre-packaged goods make bulk batches of things like soup, waffles and homemade chicken strips and freeze in individual portions for easy meals.

•    Freeze a loaf of your safe bread so that you always have some on hand.

•    Let yourself have a night or two off and use easy meals when you need them.  I often feel guilty if I am not cooking a hearty and well-balanced meal, but some nights you just need a break!

I am feeling better now and have already started thinking about my meal plan for next week.  The girls might actually be more disappointed when I am back to my normal love-to-cook self and don’t put chicken patties on the menu.  But, I will be restocking those, as I know there will be another night, in the not too distant future, when I just don’t want to cook.

Thrive On and stay healthy!

Product Disclaimer:
Thrive On Consulting does not sponsor or endorse the products listed.  Nor has Thrive On Consulting been paid to include these products.  Products mentioned here are provided as ideas and suggestions to help you Thrive On with food allergies.

If you find this post helpful learn more about Tami and her company, Thrive On Consulting, which helps families and individuals dealing with food allergies, and follow her on Facebook and Twitter