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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! 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.
I made the 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!).
If you'd like to follow along as me and my kiddos make veggies fun and tasty through recipes, crafts, and growing projects please join our Facebook Group- our community is fantastic!
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Get your kids involved. They can peel and grate the sweet potatoes with adult assistance, squish the grated sweet potato into the pie pan, crack the eggs, and mix up the filling!

Sweet Potato Quiche with Wild Rice, Bacon, Spinach, and Goat Cheese

INGREDIENTS
  • 2 medium sweet potatoes
  • 1 teaspoon olive oil
  • ½ cup cooked wild rice
  • ½ cup cooked bacon crumbles
  • 2 cups fresh spinach
  • ½ cup goat cheese crumbles
  • 10 eggs
  • Salt and pepper, to season
INSTRUCTIONS
  1. Preheat oven to 400 degrees Fahrenheit. 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 are 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.
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Butternut Squash Hummus

12/19/2018

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We are excited to bring you this delicious and savory winter recipe from Noelle Martin of @motherhoodandmeals- Butternut Squash (or Sweet Potato!) Hummus. A quick reminder that December's theme at Veggie Buds Club is "Root Veggies Rule!" and we still have a few boxes left in our shop, purchase one today to receive fun hands-on root veggie activities, games, growing projects, and more! 
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Root vegetables are such a powerhouse of energy, vitamins, and minerals and super versatile for use. I especially love how 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 favourite in our house year-round with its savoury taste and smooth texture. And this time of year it is a nice compliment to a tray of festive coloured veggies. So whether you need a nutritious after school snack for your kids or a colourful dish for the neighbourhood potluck, we have you covered! 

Butternut Squash (or Sweet Potato) Hummus

Ingredients
  • 1 butternut squash*
  • 1 can chickpeas, drained and rinsed
  • 2 Tbsp. tahini (or SunButter)
  • 2 Tbsp. olive oil
  • 1 clove of garlic, minced 
  • 1/2 Tbsp. honey mustard
  • 2 Tbsp. 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 favourite 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.

Noelle Martin is 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.
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Kids Love Brown Veggies!

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!
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One Bowl Sweet Potato Pancakes

9/6/2018

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September's featured veggie is SWEET POTATO at Veggie Buds Club! We hope you enjoy these delicious recipes for One Bowl Sweet Potato Pancakes and Quick Maple Applesauce from this month's Veggie Buds Club subscription box.
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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_kidskitchen), where she shares inventive kid-friendly recipes and ideas for cooking with kids at home.
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One Bowl Sweet Potato Pancakes

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. 
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 ½ teaspoons baking powder
  • ¼ teaspoon salt
  • 1 teaspoon ground cinnamon
  • ¼ 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.

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