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Debra Caffrey is the Education E-newsletter Editor for FredParent. She also writes, blogs, and assists with events. She is the proud mom of 8-year-old Aidan. She is passionate about cooking, meal planning, and smart grocery shopping, and is excited to share her ‘Practical Pantry’ with you.


Practical Pantry

The Little Phrase That Will Transform Busy Weeknights!

It is almost 5:30 p.m. My husband is due to come home any minute and I am working to get dinner on the table. I *try* to aim for a 5:30 dinnertime but it often doesn’t work out exactly that ideally! Nonetheless, I am on track tonight and having an early dinner is looking good right about now! It’s been a super busy week and whenever we aren’t eating too late, it frees up a lot of time in the evening for homework and for my husband and son to connect and spend time together without the impending rush of bedtime!

Suddenly, my husband calls. “Can you leave in 15 minutes to pick me up at that Urgent Care next to Pier One?” Huh? A colleague has slipped at the office and injured her knee. My husband has offered to drive her for an emergency X-ray, using her car so she can continue home and leaving his vehicle at work. Happy to help and retrieve my husband, I am still thrown about the timing of things. I was just about to start my risotto, which takes constant stirring and eye-watching for 30 minutes, as well as preheat the oven for asparagus. Since the chicken was just about to come out of the Crock Pot, I’m not inclined to save everything for tomorrow and head to the drive-through after picking him up. But because of making sure my mise en place was completed before starting to cook, I am able to still whip everything together upon returning home, saving us money by not succumbing to take out and not wasting my ingredients. We may not have had the early dinner I was aiming for, but things still came together as planned, albeit slightly later than intended.

Mise en...what now? Mise en place is a French expression that means put in place. Essentially, it means that prior to cooking, you have prepped all your ingredients as well as prepared your kitchen space with everything you need to execute the dish. It is the cornerstone of any professional kitchen, but it goes beyond just dicing up an onion and putting a pot on the stove – it is a total mindset that takes anticipation, organization, cleanliness, and efficiency into account, making the multitasking and choreography of cooking less of an overwhelming chore.

Professional chefs and culinary students spend hours working on their mise en place, because a busy kitchen could not survive without it. In order to execute proper dishes, it is absolutely crucial to be organized and prepped. However, a lot of home cooks seem to dive right into a recipe without getting set first, which just perpetuates the notion that homecooking is too hard, too complicated, and too time consuming. This is just not true! All you need is a little mise en place, and it will allow you to succeed in your own kitchen. And, it eliminates the stress that so many seem to feel when trying to cook at home. Best of all, it literally shaves time right off your busy weekday night. I cannot stress this enough, trust me!

Here are a few ways you can get started with making mise en place help you succeed in the kitchen:

1) Rethink the cooking process and think about how long everything will take. I like to think of my home cooking as a three step process: Mise en place, execution, and plating. Each step roughly takes about 15 minutes on average. Therefore, I like to start about 45 minutes before I want dinner on the table. That’s not terribly overwhelming, right? If you break it down into steps, you can ease your mind and feel better equipped to handle home cooking. I promise!

2) Read through your entire recipe(s) first and figure out what you need. Don’t start actually doing anything until you’ve thoroughly prepared for it.

3) Based on your recipes/what you’re making, gather up all your ingredients (yes, take out everything!), as well as every pot, pan, knife, and cooking gadget you will need.

4) Arrange all of these things based on the layout of your kitchen appliances and countertops – basically you want to create a workspace that is efficient. Figuring this out will come with time the more you cook at home. Have things close to the cooktops and give yourself enough room to cook, as well.

5) Set the table (or better yet, have your kids set the table) way in advance of dinnertime. Get everything ready. This can also include vitamins, butter, salt and pepper, and other items that can stay out while you’re cooking. This isn’t necessarily mise en place for a professional cook, but it sure is crucial for us home cooks!

6) Have your garbage can close to you! This is one of the most important parts of my own mise en place. Why walk back and forth to the garbage a ton of times when you can have it close by? This one step has saved me a ton of time!

7) Make sure your hand soap or dish soap is out and ready to use at the sink! You don’t want to struggle to find it when your hands are covered in raw chicken juice mid-cook!

8) Be sure to have clean dish towels handy, as well as paper towels. Also, wear an apron! All this helps keep your work space clean and organized, which is such an essential part of not only mise en place, but of execution and saving time.

9) Prep your ingredients. Chop the one onion the recipe calls for and put the rest of the bag away. Measure out the one cup of cream you’ll need and put the carton back in the fridge. Combine the components of the spicy rub that’s needed for the pork in a bowl and put the spices back in the pantry! Prep, prep, prep as much of the recipe as you can before actually cooking anything.

10) Double check. Is there anything else you can prepare or do in advance that will save you time when you’re actually baking/sautéing/grilling/frying? Do it now. Look over your recipes again. What else can you get out of the way step-wise?

Now you’re ready to “fire” dinner up. You’ll find that if you’ve dedicated proper time to the mise en place steps above, any recipe or meal suddenly seems so much more achievable. And – it really is! Whether we want to admit it or not, organization truly is the foundation to success, and I promise you with all my heart that if you remain committed to this philosophy in the kitchen, as well as with meal planning and grocery shopping, you will find that home cooking is 100% attainable and easier than you ever thought possible!

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DIY Sushi? Yes, You Can!

I love going out for Japanese food. It’s a special treat reserved for rare moments when my husband and I are “kid-free” and get to meet for lunch. We both love sushi, but have different preferences. I personally don’t like raw fish, so I’ll opt for my favorites that include shrimp, crab, or vegetables. The tempura asparagus roll is a revelation! My husband will literally eat anything, even if he doesn’t understand which rolls he is ordering (which, he can actually no longer do since finding out he is allergic to shellfish)! Sushi is one of those things that seem worth paying more for, because it’s just so amazingly good. I mean - sushi chefs train for like ten years! I’ll agree that sushi is a treat worth splurging on occasionally. I’m never going to be a master sushi chef in this lifetime, and the caliber of ingredients at great sushi establishments can be deliciously unmatched.

But that doesn’t mean it’s impossible to attempt to make your own sushi rolls at home! It took me a long time to try this myself, probably because I thought it was going to be harder than it was. But attempting to replicate restaurants meals at home is sort of my thing. Once I gave it a try, I could have smacked myself for not doing it sooner! There are plenty of variations you can play around with, and it’s honestly not that difficult! DIY sushi satisfies my cravings for Japanese cuisine until I’m able to enjoy a nice meal out, and it is super healthy. And most importantly to me, it’s sooooo much cheaper than buying. You might be thinking that the taste can’t live up to what you’d order at a restaurant or sushi bar, but I’m telling you – once you drizzle a bit of soy sauce over the rolls, and top with some wasabi and a slice of pickled ginger (yes, all available in your local international aisle!), it seriously tastes just as good.

Today I’ll share my way of making a simple vegetarian take on a California roll using beets. Beets happen to be one of my favorite veggies and they are great here in a fun way to eat your rainbow. If you think you’re not into beets, please give them a try like this! The fragrant and oceanic taste of the other sushi ingredients prevails – you’ll hardly know you’re eating such a healthy vegetable. You can use this method for anything, swapping out the beets for crab or another protein or fish of your choice! Don’t be scared – after all, they don’t have to turn out perfectly and your kitchen is a wonderful place to experiment and embrace mistakes! Give it a try!

1) Wrap beets in foil and roast in the oven for about 45 minutes or so. To test if beets are cooked through completely, stick a metal skewer or knife inside. The beets are done once the skewer or knife goes through completely and smoothly. If not using beets, skip to Step 4.

2) Let the beets cool. Then, peel the outer layer of skin off. You’ll want to use a plastic cutting board for this, as the juice tends to stain wooden ones. Wash your hands thoroughly right after to wash the juices off!

3) Cut the beets into large matchstick slices. Stick in fridge and cool completely.

4) The biggest tip I can give you when it comes to DIY sushi is to have your work station ready to go with everything you’ll need! In addition to the beets, you’ll need nori sheets, avocado and cucumber slices, plastic wrap, a bamboo sushi roller, and cold rice. You’ll also need a dish filled with water. You can find nori sheets and most likely the bamboo roller in the international/Asian aisle of most supermarkets. As far as the rice, I personally like to use jasmine rice, which is the right texture but more affordable than other types of sushi rice. You can honestly use anything you’d like!

5) Place a piece of plastic wrap on top the bamboo roller. This will prevent the rice from sticking to it. Carefully place one nori sheet on top on plastic wrap.

6) To spread the rice, dip your fingers in the bowl of water, then use your hands to scoop some rice and lay on top of the nori.

7) Continue to wet your fingers as needed as you spread the rice into a thin layer on the nori. Wet fingers will prevent the rice from sticking too much on your skin. This tip has been a game changer for me!

8) Carefully lift the nori sheet with one hand and flip it over so that the rice side is down. Line the beets (or whatever else you’ve chosen), cucumber, and avocado slices in a thin layer toward the bottom of the nori. Don’t overstuff!

9) Begin rolling the bamboo roller tightly and slowly, squeezing with one hand as you go.

10) Every inch or so, carefully unroll a bit to remove the plastic wrap, then continue the rolling motion. Some ingredients will smoosh out on both sides; that is OK!

11) Using a large serrated knife, cut your sushi roll into slices.

What I love so much about making my own sushi rolls is that it’s a chance to treat myself to something that feels so special, yet it still fits into my frugal budget. Buying a package of nori sheets, a big bag of sushi or jasmine rice, pickled ginger, and wasabi is a great investment because all items last a long time – perfect for all the experimenting you can do when trying your own sushi at home. Good luck!

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Truly Magical Magic Bars!

If you remember my chocolate nut oar bar recipe from a few weeks back, you’ll recall that I can be a little possessive of my most special recipes. But I am feeling generous again and want to share one of the yummiest desserts in my repertoire – my special magic bars. What are magic bars? It’s a fairly interpretive term for a cross between a brownie and cookie, usually fused together with sweetened condensed milk to make things ooey and gooey. You can play around with the base recipe a ton to customize it to your own favorites (i.e. using butterscotch chips instead of chocolate chips, or other types of nuts), but people seem to love my basic version of Magic Bars. They are always my go-to dessert item to bring to someone’s house or whenever my husband suddenly needs to bring something to a potluck meeting at work. I once brought a batch to a long play rehearsal my son had. His castmates gobbled them up within five minutes and were asking my son if his mom could make them again weeks later! I usually have all the ingredients already in the house and the magic bars are super portable and easy to bring anywhere. Best of all, they are SO easy to whip together with almost no effort or baking skills needed, because, let’s face it, we’re not all pastry chefs.

They’re also a nice change of pace from your basic chocolate brownie or chocolate chip cookie. The graham cracker crumb and butter base provides a delicious foundation to highlight all the interesting textural components on top – crunchy nuts, sweet coconut, and of course, just the right amount of chocolate. What makes them so magical? The sweetened condensed milk melds everything together in one complete, perfectly-sticky, buttery bite! I hope you enjoy trying out these magical bars for yourself!

Debra’s Special Magic Bars


• ½ cup butter, melted
• 1 ½ cups graham cracker crumbs
• 1 14 ounce can sweetened condensed milk
• 1 ½ cups semi sweet chocolate chips
• 1 cup coconut flakes
• 1 cup chopped walnuts

1) Preheat oven to 350 degrees.

2) Coat a baking dish (13x9 inch) with cooking spray.

3) Combine melted butter and graham cracker crumbs together until it resembles wet sand. Press into the bottom of the pan. Pour sweetened condensed milk evenly over the crumb mixture. Layer with chocolate chips, coconut flakes, and walnuts. Slightly press down with the back of a fork.

4) Bake about 25-30 minutes, or until lightly browned and slightly bubbly. Cool completely before cutting into bars. Store at room temperature and enjoy!

User Rating: 5 / 5

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Playing "Chopped" At Home with Kids!

My son Aidan LOVES watching Chopped and Chopped Junior. It took him several years to warm up to the idea of wanting to cook with me, but now he really enjoys it, and I’ve also gotten better at letting him do this own thing in the kitchen. Every time Aidan watched an episode of Chopped Junior, he would ask if we could have our own version of Chopped at home, where he is given four mystery ingredients and has 30 minutes to make a dish out of them. For some reason, it was one of those things I responded to with “We’ll see,” which as we all know as parents really means, “Yeah, let’s change the subject.” Even though having a Chopped-inspired activity at home sounded fun to me, I just put it off. 

But after the topic came up yet again, I realized that it would probably be a lot simpler to do than I first thought. And it was! It was a super fun activity that brought the whole family together and satiated Aidan’s desire to practice his cooking chops and creativity in an exciting way!

Doing a Chopped-inspired challenge had to be tweaked a little for our household, since we don’t have a family large enough for the show’s three rounds that end in eliminations. We simplified the process down into just one round, with me serving as Aidan’s sous chef to help and supervise and Daddy as both host and judge. Even though it didn't incorporate all the elements of the real Chopped, we all had a blast and it was probably easier and more kid-friendly that it was a simplified version! Here’s how we carried out our own Chopped Junior at home. You can modify it for your own children’s abilities and family size. It’s not only a great way to get the whole family involved and spending time together, but it can also promote creativity and encourage your kids to try new foods!

1) We made a makeshift Chopped basket and cloche, hiding the four mystery ingredients inside. Aidan lifted the cloche to reveal everything and we set the timer for 30 minutes. Then it was time to get moving!

2) We chose four “kid-friendly” ingredients that didn’t seem too overwhelming – frozen chicken nuggets, a cheese stick, rainbow Goldfish, and a mini bagel. Since this was just for fun and enjoyment, we didn’t want to force Aidan to use a super unusual ingredient or something that would turn him off, like his despised green veggies. If your kids are a little more adventurous, you can include something more unique or a food you’d love for them to try.

3) I stayed on hand to supervise the difficult stuff and assist with more risky tools like the food processor. Aidan really, really wanted to turn the Goldfish crackers into a dust, but I’m not ready to let him use a kitchen appliance like the Cuisinart on his own just yet! I tried my best not to offer many suggestions. If the end result was going to be gross or unsuccessful, that was part of the game!

4) Aidan felt the pressure of the ticking clock as he used his kid-safe kitchen tools to try his best to transform the ingredients.

5) Things started out neatly but as the timer counted down, we both felt the stress of it and the kitchen started to get messy. This was part of the fun! 30 minutes really goes by quicker than you think. You gain a huge appreciation for what the chefs really go through on the show.

6) With a few minutes remaining, Aidan started plating his meal for the judge. Since we only had one Daddy-acting-as-judge, he just had to worry about making one plate. You can totally tweak this to make it more like the show’s required four plated meals.

7) The tension-filled 10 second countdown began. “Time’s up, step away!” Aidan completed his dish just in time.

8) Aidan presented his dish to the judge and described how he utilized his four basket ingredients, as well as pantry items.

9) The finished product: A diced chicken nugget bagel panini with melted cheddar, dusted with Goldfish crumbs and a Ranch-Goldfish dipping sauce in the dish.

10) The Daddy-judge gave his analysis, which including both compliment and critique, just like on the real Chopped. No one was “chopped” this time, but Aidan has a super fun time and got the desire to play this “game” out of his system. He was able to exercise his creativity, bond with his parents, and we all learned that chicken nuggets and cheese on a bagel-panini dusted with Goldfish crackers was actually pretty good!

I hope you have fun trying your own Chopped-inspired challenges at home with your kids. It’s so much fun to do and a great way to spend time together!

User Rating: 5 / 5

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Second Chances

My son Aidan won’t eat a single vegetable. Not one! As a veggie lover, this can break my heart if I think about it too much. As a mother, it drives me crazy and worries me that he is not getting proper nutrients from a well-rounded diet. I have tried everything to expand his palate, including making fun games out of using chopsticks, finding ways to help him actually eat his lunch, letting him discover the joy of cooking, even making edible sensory food! All of these strategies have helped some, but Aidan’s strong will and “supertaster” senses dominate. But my son’s selective tastes have made me recently humbly realize that I can’t be too hard on him because...I am also a “picky eater!” As much as I love to cook and love to eat, there are just a lot of foods that I don’t care for and are not part of my diet. Luckily, these include a lot of things that probably shouldn’t be there anyway, like pastries and red meat, but there are plenty of other nutritious things that I wish I would eat, if it weren’t for my own selective food habits. How can I expect my child to overcome his unwillingness to try new foods if I don’t do so myself? This insight was very eye-opening.

Then I realized...what if I gave some foods I have always disliked a second chance? Might this inspire Aidan to give some more things a try? Moreover, if, after all these years, I discovered I actually liked something I thought I never did, would that help my son realize that tastes can change for the better over time?

Regardless of the outcome it had on Aidan, I decided to give two veggies I’ve never liked a second try recently – radishes and asparagus. I’m a huge advocate of what fiber can do for a person’s overall health, and asparagus is a great source of prebiotic fiber, which is what “feeds” the good bacteria that live in your gut, almost acting as fertilizer for them. Asparagus is also packed with antioxidants, folate, and vitamins A, E, and K. As for radishes, they are also a great source of fiber, and are also high in vitamin C, folate, and potassium. Both veggies are also a great way to “eat your rainbow.”

I decided to roast the asparagus, bringing out an earthy richness to them that I had never experienced before. Using some of my favorite things to roast with, garlic and lemons, helped elevate the taste and eliminated any blandness that existed in my inaccurate memory of asparagus. And in all honesty, I really liked them! They are a perfect accompaniment to a succulent chicken or roast and a starchy side, like risotto or mashed potatoes. And knowing that I am eating such a nutritious vegetable that offers me benefits I cannot find in many other things sealed the deal for me. I now incorporate roasted asparagus into my meal planning regularly. It will never be my favorite, like my beloved yam or beet, but who knew – I actually don’t mind them!

As for radishes, I can’t remember what exactly turned me off about them, but I just know I’ve always put them in that category of “things I don’t eat.” But I’ve discovered that I actually, honestly, love them now. All it took was a little pickling. Pickling, which basically means that you’re preserving something using a vinegar or brine, adds an acidic quality to the radishes that are a great note on your palate to brighten up a salty or rich dish. Radishes naturally add texture, brightness, crunch, and color to a meal, and the pickled salad I make with them is the perfect complement to grilled proteins, nutritious rices, or even stir frys.

I’d be lying if I said that Aidan magically starting enjoying vegetables as soon as I gave my old aversions a second chance, but there have been fruitful take-away lessons from the process. Firstly, I’ve learned that it’s silly and just plain wrong to assume that if you don’t like a certain food, you’ll always feel that way. That might sound obvious, but if you’re not actively thinking about what you don’t like to eat, you may not realize it. Also, it made me understand that there are probably a bunch of other things I haven’t eaten in years that I might enjoy now. What a wealth of opportunity! If there is hope for this picky eater, maybe there’s hope for others, including my own son!

So what foods have you always disliked or downright hated? Maybe it’s time to give them a second chance! Keep reading for my asparagus and radish recipes!


Pickled Radish and Snap Pea Salad

• 1 cup thinly sliced radishes
• 1 cup fresh sugar snap peas, trimmed
• 3 tablespoons rice wine vinegar
• 2 teaspoons sugar
• One tablespoon toasted sesame seeds

Combine vinegar and sugar in bowl, whisking until blended. Add radishes and snap peas, toss to combine. Let stand. Top with toasted sesame seeds to serve.


Lemony Roasted Asparagus

• One bunch fresh asparagus
• Extra virgin olive oil
• One lemon
• One clove garlic, minced
• Salt and pepper, to taste

Preheat oven to 400 degrees. Break off tough, woody ends of asparagus. Line on a baking sheet or stoneware and add minced garlic. Squeeze ½ the lemon over the asparagus and place a few lemon slice in the sheet. Drizzle olive oil over the asparagus, and season with salt and pepper. Using your hands or tongs, toss everything thoroughly to coat and spread asparagus back in a single layer. Roast in oven for approximately 20-25 minutes, or until crispy-tender.


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Postpartum Support Virginia

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For new and expectant mothers in the Fredericksburg area, Postpartum Support Virginia stands as the help and support for women and their families who are experiencing postpartum depression. Founded in 2009 by Adrienne Griffen, Postpartum Support Virginia offers one-on-one support, free peer-led groups, a robust site of information including screening and diagnosis overviews, fact sheets, and training sessions.