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Rainbow Veggie Waffles

1/17/2022

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These savory veggie-packed waffles are great for breakfast, lunch, or a snack any time of the day. Experiment with the ingredients, you can add or omit veggies from this recipe and still have a delicious outcome! These Rainbow Veggie Waffles taste great paired with sour cream and/or applesauce, you can find our recipe for pretty pink Beet Applesauce here.

"Learn to Love Veggies" Tip

Give your child some "power" over this recipe and have them help pick out the veggies for these savory waffles! The base of the waffles are shredded sweet potatoes and carrots but the extras are very flexible. We have used sweet corn, bell pepper, and green onion in this recipe but you can add or omit these... some other great veggies that you can include are cubed zucchini, frozen peas, chopped green beans, and fresh herbs!

Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more.
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Sweet Potato Stackers

11/16/2020

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These sweet potato stackers are just like fries but cut them into even logs and you’ve got a building just waiting to be created!

"Learn to Love Veggies" Tip

We are fans of "playing with your food" here at Veggie Buds Club because sometimes kids need to play with their food to make it a little less scary to try! 
Sweet Potato Stackers

Sweet Potato Stackers

Author: Eat Pretty Darling
Prep time: 5 MinCook time: 25 MinTotal time: 30 Min
These sweet potato stackers are just like fries but cut them into even logs and you’ve got a building just waiting to be created. Sometimes kids need to play with their food to make it a little less scary to try!

Ingredients

  • Sweet Potatoes
  • Olive oil
  • Salt and pepper, to taste

Instructions

  1. Preheat the oven to 425 degrees F. Peel the sweet potatoes and cut off the sides to make it all squared. Each sweet potato should be a solid rectangle shape! Next, cut the potatoes into approximately 2 inch long rectangle logs. Do this with all of the potatoes you can. Save those odd bits that can’t be square, those are still delicious and can be baked (they're just not great to build with!).
  2. Line a baking sheet and place the sweet potato logs on it. Drizzle olive oil and sprinkle with salt and pepper. Rub the logs to make sure they are fully coated. Lay them flat on the baking sheet. Bake for 15 minutes, flip, and bake for 10 more minutes.
  3. Once the sweet potatoes are done cooking, take them out and let them cool down.
  4. Now you can use the sweet potato logs to build a masterpiece! You can even use dips like ketchup as "concrete" to help them stick together.
Did you make this recipe?
Tag @veggiebudsclub on instagram and hashtag it #veggiebudsclub

Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more.
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Sweet Potato Blondies

11/9/2020

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Your kids are sure to love this sweeeeet veggie-packed treat. Orange sweet potatoes are rich in beta-carotene (just like carrots!) so they support healthy vision and are a great source of fiber, vitamins, and minerals.

"Learn to Love Veggies" Tip

When you bake these with your kids be sure to use the BIGGEST bowl you have, spills will happen...! This Sweet Potato Blondie recipe is great to make with children because you only need one bowl.
Sweet Potato Blondies

Sweet Potato Blondies

Author: Happy Kids Kitchen
Prep time: 10 MinCook time: 20 MinTotal time: 30 Min
You and your family are sure to love this sweeeeet veggie-packed treat. Orange sweet potatoes are rich in beta-carotene (just like carrots!) so they support healthy vision and are a great source of fiber, vitamins, and minerals.

Ingredients

  • 1/3 cup mashed sweet potato
  • 1/2 cup almond butter (or any nut/seed butter)
  • 1/4 cup melted coconut oil or vegetable oil
  • 2 teaspoons vanilla extract
  • 1/2 cup coconut sugar or brown sugar
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice or more cinnamon
  • 1/2 cup all-purpose, whole wheat flour or 1 cup almond flour
  • 1/2 cup chocolate chips

Instructions

  1. Preheat the oven to 350 degrees F. Line an 8-inch square baking pan with parchment paper or grease really well with oil.
  2. In a large bowl, whisk sweet potato, almond butter, oil, vanilla, and sugar until smooth. Whisk in baking soda, cinnamon, pumpkin spice then stir in flour and chocolate chips.
  3. Spread the batter in the baking dish then top with a few more chocolate chips, if you’d like. Bake until set and puffed around the edges, 18 to 20 minutes.
  4. Cool completely then cut into squares.
Did you make this recipe?
Tag @veggiebudsclub on instagram and hashtag it #veggiebudsclub
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Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more.
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Sweet Potato Quiche Bites

11/3/2020

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These yummy sweet potato quiche bites are sweet and savory and a great on-the-go breakfast, snack, or even healthy lunch box component!

"Learn to Love Veggies" Tip

This is a very flexible recipe, we suggest bell pepper & cheese as the quiche filling but ask your child, "What veggie would you like in the quiche?". Great options include broccoli, shredded carrot, spinach, tomato, and more! Giving children some control over what goes in the mini quiche bites will make them more likely to try them when they come out of the oven.
Sweet Potato Quiche Bites

Sweet Potato Quiche Bites

Yield: Makes 24 mini quiches
Author: Veggie Buds Club
Prep time: 10 MinCook time: 20 MinTotal time: 30 Min
These yummy sweet potato quiche bites are sweet and savory and a great on-the-go breakfast, snack, or even healthy lunch box component!

Ingredients

  • 1 sweet potato, peeled and shredded (about 1 1/2 cups)
  • 1 tablespoon neutral oil
  • 6 eggs
  • 2 tablespoons milk (any kind)
  • 1/2 red pepper, diced small (about 1/2 cup)
  • 1/4 cup cheddar cheese, shredded
  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 350 degrees F. Spray cooking oil in a mini muffin tin.
  2. Place the shredded sweet potato in a bowl and add the oil, stir to coat. Scoop about 1 spoonful of shredded sweet potato into each mini muffin cup and press down and around the sides to make crusts.
  3. Whisk the eggs and milk in a large bowl. Add the diced pepper, shredded cheese, salt, and pepper and stir together.
  4. Carefully pour some of the egg mixture into each mini muffin cup.
  5. Bake for 18-22 minutes, until the eggs are set. Remove from muffin tin by running a knife around the edge of each mini quiche.
Did you make this recipe?
Tag @veggiebudsclub on instagram and hashtag it #veggiebudsclub
Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more!
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20 Veggie-Packed Breakfast Recipes

1/30/2020

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Breakfast is an important meal that gives you energy to get the day started. But often a major food group is missing from your breakfast plate or bowl... veggies!

We have compiled some of our favorite veggie-packed breakfasts into 3 categories: Savory, Baked Goods, and Smoothies. Each recipe below includes veggies, is delicious, and is simple to make!
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Savory Veggie-Packed Breakfast Ideas

Sweet Potato Quiche: This tasty quiche is packed with veggies and bacon (optional) and swaps the standard crust with shredded sweet potato instead for an extra veggie boost.
Savory Corn Pancakes: These savory pancakes are great with avocado or spread with a little cream cheese and made into sandwiches. Yum!
Sweet Potato Toasts​: These sweet potato toasts are so versatile because they are delicious both sweet and savory. That’s what makes them the perfect toast substitute!
Rainbow Fried Rice: This rainbow fried rice from Happy Kids Kitchen is colorful, easy, healthy, and delicious for breakfast!
Vegetable Frittata: Healthy Little Foodies has a great kid-approved and veggie-packed frittata recipe, make it ahead and reheat in the morning.
Cheesy Cauliflower Egg Muffins: Be sure to let your kiddos know that their yummy egg muffins have some "hidden" cauliflower inside!
5-Ingredient Bacon & Broccoli Egg Cups: These are a great grab-and-go breakfast option from The Natural Nurturer.
Carrot Banana Protein Oatmeal: This oatmeal from The Natural Nurturer is full of nothing but the good stuff and is super easy to make!
Veggie Oatmeal: Happy Healthy Casa has some great options for veggie-packed oatmeal including how to incorporate zucchini, carrots, cauliflower, squash, sweet potato, and spinach!

Veggie-Packed Breakfast Baked Goods

Carrot Cake Muffin Tops: The top of the muffin is the best part, right? These wholesome treats are a combination of a tender muffin and an oatmeal breakfast cookie.
One-Bowl Sweet Potato Pancakes: These pancakes from are a great way to add some extra nutrients into your morning!
No-Bake Pumpkin Energy Balls: These no-bake pumpkin energy balls from are tasty, and they freeze well so they're a perfect on-the-go breakfast or snack for your kiddos.
Green French Toast Sticks: Enjoy this delicious kid-friendly way to "sneak" in some spinach! Little chefs will know that greens are in this fun breakfast, but they sure won't be able to taste them.
Outrageous Orange Granola: This granola is packed with pumpkin, sweet potato, and carrots- so much orange veggie goodness!
Sweet Spinach Muffins: These kid-favorite muffins from Super Healthy Kids are 100% whole wheat, refined-sugar-free, and packed with fresh spinach!
Banana Spinach Pancake Pizza: This pancake pizza from The Natural Nurturer is a perfectly delicious way to serve up veggies for breakfast! Sweetened entirely with fruit and loaded with spinach.

Veggie-Packed Breakfast Smoothies

Tropical Carrot Smoothie: ​Your kids are sure to love this tropical vacation in a glass! Kids will love measuring and adding ingredients to the blender, helping to chop the carrot, and pressing the buttons on the blender.
Spinach Superhero Smoothie: This recipe is called "superhero smoothie" because just as superheroes in stories fight crime, the spinach in this smoothie helps fight off illness!
​Ants on a Log Smoothie: Adding celery to a smoothie with the addition of peanut butter in a tasty protein-and-veggie packed breakfast!
Vitamin C Immune Boosting Smoothie: This smoothie from The Natural Nurturer is made with strawberry, banana, red bell pepper and is the perfect way to start your day!
Cauliflower Strawberry Banana Smoothie: Just 4 ingredients! Enjoy this simple and delicious smoothie from Live Eat Learn.

​Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more.
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Sweet Potato Crust Quiche

11/7/2019

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It officially feels like winter here in Minnesota and this chilly weather has me craving seasonal comfort food. We always like to pack extra veggies into meals here at Veggie Buds Club so I hope you enjoy this tasty spin on quiche... use shredded sweet potato crust ! I chose to fill my quiche with wild rice, fresh spinach, bacon, and goat cheese but quiche is such a versatile meal, feel free to omit or add a wide variety of veggies, meat, and cheese.

"Learn to Love Veggies" Tip

Get your kids in the kitchen: I made this quiche start to finish with my 4 year old son and he tried the ingredients as we went along (grated sweet potato! spinach! bacon! wild rice! even goat cheese... not a fan but he tried it!).
Sweet Potato Crust Quiche

Sweet Potato Crust Quiche

Author: Veggie Buds Club
Prep time: 10 MinCook time: 60 MinTotal time: 1 H & 10 M
This recipe sure is a tasty spin on quiche... use shredded sweet potato for the crust! We chose to fill this quiche with wild rice, fresh spinach, bacon, and goat cheese but quiche is such a versatile meal, feel free to omit or add a wide variety of veggies, meat, and cheese.

Ingredients

  • 2 medium sweet potatoes
  • 1 teaspoon olive oil
  • 1/2 cup cooked wild rice
  • 1/2 cup cooked bacon crumbles
  • 2 cups fresh spinach
  • 1/2 cup goat cheese crumbles
  • 10 eggs
  • Salt and pepper, to season

Instructions

  1. Preheat oven to 400 degrees F. Grease a 9-inch pie pan using cooking spray or butter.
  2. Peel sweet potatoes and then shred them using the wide option on a box grater. You want to yield approximately 4 cups of grated sweet potato.
  3. Place grated sweet potatoes between paper towels and wring out excess moisture over the sink.
  4. In a medium bowl, mix the grated sweet potato, olive oil, salt, and pepper.
  5. Press the grated sweet potato mixture into the pie pan to create the crust.
  6. Bake the sweet potato crust in the oven for about 30 minutes, until lightly browned and crisp. Check on the crust half-way to ensure that the edges are not burning, if they do start to burn place aluminum foil on top for the rest of the bake time.
  7. Meanwhile, make your filling. Whisk the eggs in a large bowl and add the cooked wild rice, cooked bacon, fresh spinach, goat cheese, and a pinch of salt.
  8. Remove the crust from the oven and allow to cool for about 10 minutes.
  9. Add the filling to the crust and place back in the oven. Bake for about 25-30 minutes, until the egg is cooked through.
Did you make this recipe?
Tag @veggiebudsclub on instagram and hashtag it #veggiebudsclub
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Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more.
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Outrageous Orange Granola

10/17/2019

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Orange you glad it’s pumpkin season?? We gathered our favorite orange veggies to pair with pumpkin: sweet potato and carrots! Did you know you can add veggies to granola!? Yes, this granola is packed with a veggie punch and it tastes delicious! Our orange foods makes this the perfect topping for yogurt, great to eat with milk, or just by the spoonful.

This recipe was developed by Eat Pretty Darling for Veggie Buds Club.

"Learn to Love Veggies" Tip

Ask your kids how many orange veggies and fruits can they think of? Take turns! They say an orange veggie/fruit, then you say an orange veggie/fruit, and so on. Making veggies "fun" and part of a game will make them less "scary" at meal time.
Outrageous Orange Granola

Outrageous Orange Granola

Author: Eat Pretty Darling
Prep time: 10 MinCook time: 35 MinTotal time: 45 Min
Did you know you can add veggies to granola!? Yes, this granola is packed with an orange veggie punch (carrot, pumpkin, and sweet potato!) and it tastes delicious.

Ingredients

  • 3 cups rolled oats
  • 1/3 cup sunflower seeds or pumpkin seeds
  • 1/4 teaspoon sea salt
  • 3/4 teaspoon pumpkin pie spice
  • 1/4 cup coconut oil
  • 1/3 cup maple syrup
  • 1/4 cup pumpkin purée
  • 2 tablespoons finely shredded carrot
  • 1/4 cup cooked sweet potato

Instructions

  1. Preheat oven to 350 degrees F. In a small saucepan, whisk the coconut oil, maple syrup and pumpkin purée together on low heat.
  2. Mix together the oats, seeds, spices, and salt in a large bowl. Quickly pour the saucepan mixture on top of the oats once it is warmed. Mix with a wooden spoon.
  3. Spread out the mixture on two large baking sheets. Bake for 25-35 minutes, stirring halfway. Once the mix is golden brown it is ready to be removed from the oven.
  4. Once it has cooled completely, transfer to an airtight container. It will keep for around 2 weeks.
Did you make this recipe?
Tag @veggiebudsclub on instagram and hashtag it #veggiebudsclub

Check out our shop for products that teach kids to learn to love veggies! This includes veggie activity boxes, kid-safe knives, interactive placemats, and more.
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Butternut Squash Hummus

12/19/2018

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Butternut squash and sweet potatoes can be added to so many dishes to increase nutrient density. From soup to macaroni and cheese to dips, these gorgeous orange veggies fit into them all! The hummus recipe below is a favorite in our house year-round with its savory taste and smooth texture. And this time of year it is a nice compliment to a tray of festive colored veggies. So whether you need a nutritious after school snack for your kids or a colorful dish for the neighborhood potluck, we have you covered! 
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This recipe was developed by Noelle Martin, a Registered Dietitian and mom of three young boys. She has a passion for education, inspiring, and empowering moms to make healthy choices for themselves and their families. Noelle loves involving her children in food planning and preparation for their home and sees the kitchen as a perfect area for teaching both academic and life skills. Follow @MotherhoodandMeals on Instagram for Noelle's nutrition tips, recipes, product reviews, and motherhood moments.


Butternut Squash (or Sweet Potato) Hummus

Ingredients
  • 1 butternut squash*
  • 1 can chickpeas, drained and rinsed
  • 2 tablespoon tahini (or SunButter)
  • 2 tablespoons olive oil
  • 1 clove of garlic, minced 
  • 1/2 tablespoon honey mustard
  • 2 tablespoons lemon juice 
Instructions
  1. Cut open and roast butternut squash at 375F for 30-40 minutes (or until it is soft throughout). 
  2. Scoop the contents into a food processor and add chickpeas, olive oil, garlic, lemon, and honey mustard.
  3. Blend on low for 3-5 minutes (until all is mixed well). 
  4. Serve with your favorite vegetables, crackers, or on a wrap, sandwich, or pita.
*This recipe also works well with 1 large or 2 small sweet potatoes in place of the butternut squash.

Want your kids to eat more veggies?

Check out our shop for interactive and fun products that teach kids that veggies are fun and tasty! In our shop you can find kid-safe knives, interactive placements, veggie-themed activity boxes, and more!
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Sweet Potato Toasts

9/12/2018

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We are excited to bring you this month's post from Katie Blauser, the creator of Eat Pretty Darling. Each month on our blog we feature a "Color of the Week" that corresponds with Veggie Buds Club's veggie of the month. September's veggie is SWEET POTATO so we're focusing on BROWN veggies this month!
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Katie Blauser is the mama of two boys, wife of a picky eater, and food lover at Eat Pretty Darling. She believes in making food fun, healthy, & pretty! Katie’s not only outnumbered by boys in her little family, but also by picky eaters. She loves trying to find new ways to get both kids and adults to eat healthy while making food pretty yummy, pretty healthy, and pretty fun! Find Katie on Instagram (@eatprettydarling), where she shares colorful and cute food ideas for both picky and adventurous eaters.


Color of the Week - Brown

Brown might not be the first color that comes to mind when you think of pretty food, but there are so many great brown options out there. Some are just brown on the outside, like sweet potatoes! We were all around the store for this week’s color. From produce, to eggs, to nuts, and spices. So many of our family’s favorite foods are brown! This week we got sweet potatoes, brown eggs, Bosc pears, pecans, and cinnamon. Sweet potatoes are so versatile because they are delicious both sweet and savory. That’s what makes them the perfect toast substitute! I can’t decide which way I like them best so I like to make one a little salty and one a sweet treat. It’s a great way to get in some extra veggies in those bellies. Picking out the toppings is half the fun so make sure to let the kids help!

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Sweet Potato Toasts

Ingredients
Toasts
  • 1 large sweet potato (peeled if you want)
Toppings
(The topping ideas are endless but we tried sticking to brown foods!)
  • Peanut butter
  • Pears
  • Honey
  • Eggs
  • Hummus
  • Pecans
  • Cinnamon
  • Yogurt
Instructions
  1. Preheat oven to 350℉. Place a wire rack on a large baking sheet. Trim both ends from the sweet potato using a knife. Slice sweet potato lengthwise into 1/4-inch thick slabs using a knife or mandolin if you have one.
  2. Arrange sweet potatoes in a single layer on the wire rack. Bake for 30 minutes (depending on thickness) or until potatoes are tender but not totally cooked.
  3. If not making toast right away, remove and allow potatoes to cool on wire rack completely before transferring to a covered container. Store in the fridge for up to 4 days. When you are ready to make the toast, place sweet potato slices in the toaster. Toast until hot and edged are crispy. How long it takes will depend on thickness of potatoes and your toaster.
  4. Top with your favorite toppings and enjoy!

Want your kids to eat more veggies?

Check out our shop for interactive and fun products that teach kids that veggies are fun and tasty! In our shop you can find kid-safe knives, interactive placements, veggie-themed activity boxes, and more!
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One Bowl Sweet Potato Pancakes

9/6/2018

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Sweet potato pancakes are such a yummy way to celebrate the veggie of the month! There are so many different and beautiful varieties of sweet potatoes in markets these days. We especially love the purple ones but you can use any kind of sweet potato you have for this recipe. These pancakes are a great way to add some extra nutrients into your morning. Pack them up for a healthy snack or they are also delicious spread with nut/seed butter and tucked into a lunch box. Kids will love to help peel and chop the sweet potato, and measure and mix all of the ingredients. Applesauce makes a great lower-sugar dip for the pancakes, but traditional maple syrup is delicious as well. 
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These recipes were developed by Heather Staller, a mom of two boys, ages 5 and 3, and cooking instructor specializing in bringing cooking into preschool classrooms. After college, Heather knew she wanted to be a teacher, but first followed her lifelong dream of going to culinary school. Teaching cooking combines both of her passions, and she truly enjoys introducing young children to the joys of cooking with fresh ingredients. Find Heather on Instagram (@heather.happykidskitchen), where she shares inventive kid-friendly recipes and ideas for cooking with kids at home.

One Bowl Sweet Potato Pancakes

Makes 15-18 medium sized pancakes
Ingredients
  • 1 medium (orange or purple) sweet potato
  • 1 egg (or flax egg)
  • 1 cup milk (any kind)
  • 1 tablespoon oil
  • 1 tablespoon maple syrup
  • 2 1/2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger (optional)
  • 1 cup flour (whole wheat or gluten-free blend)
Instructions
  1. Have your child help you peel the sweet potato. You can do this by standing behind your child and holding the peeler together, making sure little fingers are out of the way. Cut the potato in a medium sized dice. If your child wants to help cut the potato, give them a larger diced piece and have him cut the piece smaller. 
  2. Add 2 heaping cups of diced potato into a small pot and cover with water. Simmer until potato is fork tender and easily mashed. Drain and set aside to cool until cold enough to handle. (This can be done in advance and stored in the fridge for up to 3 days.)
  3. Add cooked potato to a large bowl. Using a potato masher or fork, take turns mashing the potato as well as you can. Have your child help crack the egg into a separate small bowl, in case you need to remove any shell. Add egg, milk, oil, and maple syrup to the bowl and carefully mix with a whisk until all the ingredients are fully incorporated.
  4. Add baking powder, salt, cinnamon, and ginger (if using), then mix to incorporate. Finally, add the flour. Stir until the flour is just mixed in. It is alright if some lumps remain.
  5. Heat a skillet or griddle over medium heat. Lightly grease the pan with oil or butter. Use a tablespoon or small cookie scoop to make as many pancakes that will fit in your pan. Cook until bubbles start to form around the edges of the pancake, 2 to 3 minutes, then flip and cook another 2 to 3 minutes on the other side. Serve pancakes with maple syrup or applesauce for dipping.
Refrigerate pancakes for up to 5 days or freeze and reheat in the toaster for a quick weekday breakfast.

Quick Maple Applesauce

Makes about 3/4 cup, depending on apple size
Ingredients
  • 2 apples
  • 1/2 cup water
  • 2 tablespoons maple syrup
  • 1/4 teaspoon ground cinnamon
Instructions
  1. Peel apples. Using the large holes of a box grater, shred the apples until the core is reached.
  2. Place shredded apple in a small pot with the remaining ingredients. Simmer until the apple is softened. Serve warm or cold.

Want your kids to eat more veggies?

Check out our shop for interactive and fun products that teach kids that veggies are fun and tasty! In our shop you can find kid-safe knives, interactive placements, veggie-themed activity boxes, and more!
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