This mashed chickpea salad is a vegetarian version of the classic tuna salad! The perfect no-cook meal that you can easily make in minutes. When served on lettuce “boats,” this quick meal instantly becomes extra fun for littles to eat as well as getting some extra veggies in!

INGREDIENTS

• 1 1/2 cups cooked and drained chickpeas
  
• 1 stalk celery, diced
  
• 1-2 teaspoons lemon juice or apple cider vinegar, or to taste
  
• 1-2 teaspoons Dijon mustard
  
• 1/4 cup mayo or Greek yogurt, or to taste
  
• 1/8-1/4 teaspoon onion powder, or to taste
  
• Salt & pepper, to taste
  
• Lettuce leaves, washed and patted dry

INSTRUCTIONS

1. Pour the cooked and drained chickpeas into a medium bowl. Using a potato masher or fork, mash the chickpeas until there are no more whole beans and to your desired consistency.
   
2. Add diced celery, lemon juice/apple cider vinegar, mustard, mayo/Greek yogurt, onion powder, salt and pepper to the bowl. Mix well.
   
3. Taste and adjust seasoning if needed. Add more mayo/yogurt for a creamier salad.
   
4. Arrange the prepped lettuce leaves (these will become your “boats”) on a serving platter or individual plates. Fill each one with a scoop or two of the mashed chickpea salad.
   
5. Enjoy as is or top with sliced tomatoes, shredded carrots or diced avocado.

We’ve seen cauliflower try to be pizza crust for a while now and I can’t sell my family on it! It always tastes too much like cauliflower and for my picky eaters, that’s not going to fly. I decided It needed something more to help give the crust a little oomph. When I tested this recipe for the first time, my super duper picky eater husband willingly ate half a head of cauliflower and my kids loved it too!

INGREDIENTS

• 1 head of cauliflower
  
• 4 eggs
  
• 1 1/2 cups shredded mozzarella cheese
  
• 1/2 cup Parmesan cheese
  
• 3 teaspoons dried oregano
  
• 1 teaspoon garlic powder
  
• Salt and pepper to taste
  
• 1 cup mix of mozzarella and Parmesan cheese

INSTRUCTIONS

1. Preheat the oven to 425 F. Take 2 large baking sheets and line them with parchment paper or a silicone baking mat. Spray a little oil on it to make sure it doesn’t stick!
   
2. Roughly chop cauliflower into florets. Add the florets to your food processor and pulse until cauliflower resembles rice.
   
3. Place the cauliflower in a microwavable container and cover with a lid. Microwave for 10 minutes. Place the microwaved cauliflower in a large bowl and add the eggs, mozzarella, Parmesan, oregano, garlic powder, salt and pepper. Mix everything together.
   
4. Separate the mixture in half and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks.
   
5. Bake the crust (no topping yet) for about 22 minutes or until nice and golden. Once browned, sprinkle with remaining mozzarella and Parmesan cheese and put back in the oven for another 5 minutes or until the cheese has melted.
   
6. Serve with your favorite tomato sauce for dipping and enjoy!!!

May is Cauliflower Month at Veggie Buds Club and this super simple cauliflower-packed recipe from Heather at Happy Kids Kitchen is a great way to celebrate! You can find more kid-friendly cauliflower recipes and activities that are guaranteed to connect your kids with cauliflower in our Facebook Group, request to join here.

If your little one loves pasta, this is the perfect cauliflower recipe to make together! Simply blend cooked cauliflower (fresh or frozen) with milk and a few flavorings and you’ve got a creamy sauce that’s full of veggies and easy to pair with any cooked pasta. It’s also easy to add any other veggies or cooked proteins you might have on hand. This recipe calls for a pound of pasta, but you can half the recipe if you want to make less.

Ingredients

• 1 pound (16 ounces) of your favorite small-shaped pasta, such as elbows or shells
  
• 16 ounces frozen cauliflower or 5 cups fresh cauliflower florets
  
• 1/2 cup milk (any kind)
  
• 2 teaspoons olive oil
  
• 1/2 teaspoon garlic powder
  
• 1/2 teaspoon kosher salt, plus more to taste
  
• 1/4 cup grated Parmesan cheese*, plus more for topping

*For a dairy-free option, use 2 tablespoons of nutritional yeast instead

Instructions

1. Cook pasta according to package directions, drain, and set aside. Add cauliflower to the pot and cover with water. Simmer until cauliflower is very tender. Drain off any excess water and place cauliflower into a blender.
   
2. Add remaining ingredients to the blender and blend until very smooth. Place cooked pasta back into the pot and pour cauliflower sauce over the top. Mix well then taste for seasoning. Add more salt and pepper as needed.
   
3. Serve pasta warm with additional Parmesan cheese to sprinkle on top.

You’ve probably heard of cauliflower pizza crust, but did you know you can make your own veggie pizza crust with just a few ingredients? Little chefs will love to help make this kid-favorite featuring broccoli as the star ingredient. Make sure to save the little “sprinkles” of broccoli that fall onto the cutting board as you cut the broccoli into florets. They are perfect for adding a little broccoli goodness to the top of the pizzas or any other dish. I made the crusts mini rounds in this recipe, but feel free to form the broccoli mixture into any flat shape that you’d like (baking time may vary).

Makes 14 to 16 3-inch pizzas
INGREDIENTS

• 4 cups broccoli florets
  
• 2 large eggs*
  
• 1 1/4 cups grated mozzarella cheese (or dairy-free alternative) divided
  
• 1/8 teaspoon garlic powder
  
• 1/8 teaspoon salt
  
• 1/2 cup marinara or pizza sauce
  
• Toppings, such as olives, chopped bell peppers, or tomatoes

*To make the pizza crusts egg-free, substitute 2 tablespoons of flax meal mixed with 5 tablespoons of water.

INSTRUCTIONS

1. Preheat oven to 400 degrees. Line two baking sheets with parchment paper.
   
2. Add broccoli to a pot with a cup of water. Bring up to a simmer then lower heat and cover with a lid. Steam broccoli until fork tender but not mushy, about 5 minutes. Drain broccoli then spread out on a clean kitchen towel and allow to cool.
   
3. Once broccoli is cooled, pat with the towel to make sure it is completely dry. Place broccoli in a food processor fitted with the metal blade. Add eggs, ½ cup mozzarella cheese, garlic powder, and salt.
   
4. Pulse ingredients in the food processor until everything is well combined and broccoli is finely chopped. Scrape down the sides of the food processor then pulse 2 to 3 more times.
   
5. Remove food processor blade and set aside. Scoop one tablespoon of the broccoli mixture onto the prepared baking sheet and form into an even, flat round. Do this free-from or use a round cookie cutter as a guide. Repeat using all of the broccoli mixture.
   
6. Bake crusts until golden brown around the edges, 15 to 20 minutes. Top crusts with sauce, cheese, and any other desired toppings. Return to oven until cheese is melted, about 3 to 5 minutes. Enjoy warm.

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!

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.

We're celebrating peppers at Veggie Buds Club this month and these stuffed roasted red peppers are absolutely divine! They are bursting with flavor and yet totally kid-friendly. If you think your kiddo/s will find the flavor to be too much simply adjust their servings- examples include omitting the garlic and oregano in the roasting process and omitting the kalamata olives. Simple roasted red peppers stuffed with orzo pasta and topped with fresh basil is a totally tasty kid meal. What's great is that you can still add all of the extra flavors and toppings to the adult servings- yum! 

INGREDIENTS
For roasted red peppers and cherry tomatoes

• 2 red bell peppers, halved
• 2 cloves of garlic, minced
• 1 Tablespoon olive oil
• 4 sprigs fresh oregano
• 1 cup cherry tomatoes
• Salt and pepper

For orzo pasta

• 3/4 cup dry orzo
• 2 Tablespoons balsamic vinegar
• 1/2 cup pitted kalamata olives, chopped
• 2 Tablespoons pine nuts
• 2 Tablespoons fresh basil, chopped
• 1/2 cup crumbled feta cheese
• 1/2 lemon

INSTRUCTIONS

1. Preheat oven to 400 degrees F.
2. In a glass baking dish, place the halved peppers on one side and cherry tomatoes on the other side. Drizzle olive oil on top and rub over the peppers and tomatoes. Sprinkle the minced garlic into each pepper and place one sprig of oregano into each pepper. Sprinkle a pinch of salt and pepper over peppers and tomatoes. Place baking dish in oven and roast for about 25 minutes.
3. Meanwhile, bring a pot of water to a boil and add the orzo pasta. Boil for about 10 minutes until the pasta is al dente. While the pasta is cooking, toast the pine nuts in a dry pan over medium heat for 1-2 minutes until toasted (watch closely as they go from toasted to burned very quickly!).
4. Drain the orzo and mix in the balsamic vinegar and kalamata olives.
5. Take the peppers out of the oven and stuff with the orzo mixture. Top with toasted pine nuts, chopped fresh basil, feta cheese, and fresh squeezed lemon juice.

See notes below on how to meal prep to make this a quick weeknight meal!

To prep ahead simply:

1. Toast pine nuts, place in Tupperware in fridge.
2. Cook orzo and mix in balsamic vinegar, place in Tupperware in fridge.
3. When it's time to make dinner, roast the peppers and tomatoes according to above instructions. Microwave orzo, mix in kalamata olives, stuff peppers, and top with toasted pine nuts, chopped fresh basil, feta cheese, and lemon juice.

June is Pepper Month at Veggie Buds Club and we are excited to bring you this fun and colorful pepper recipe from Heather at Happy Kids Kitchen! 

This recipe was developed by Heather Staller, a mom of two boys, ages 6 and 4, 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 of the best ways to get kids excited about vegetables is to pair them with kid-friendly flavors that they love. Pizza is one of those things that kids usually can’t get enough of, right? Not only are these stuffed peppers “pizza-fied,” they are mini 
which makes them even more fun! However, if you can’t find mini peppers, you can use two regular peppers (cut in half lengthwise) and follow the recipe below. Feel free to customize the pepper stuffing as you please: you can leave out the spinach or add extra chopped or shredded veggies like carrots or zucchini. Topping the “pizzas” is a great way to let your little chefs get involved and add what they’d like on top of each pepper. Also, if you want to make this dish dairy-free, feel free to use a cheese alternative or leave out the cheese entirely. It will still taste great! 

​Ingredients

• 1 cup cooked quinoa or rice
• ½ cup marinara sauce
• ½ cup baby spinach, finely chopped
• ½ cup shredded mozzarella cheese (optional)
• 10 to 12 mini sweet peppers, halved lengthwise and seeds and ribs removed
• Additional toppings: sliced olives, pepperoni, or anything else you’d like

Instructions

1. Preheat oven to 375 degrees. Line a baking sheet in parchment paper or aluminum foil.
   
2. In a medium-sized bowl, mix quinoa, marinara sauce, chopped spinach, and a ¼ cup of the cheese.
   
3. Stuff each pepper half with about a teaspoon or so of the quinoa mixture then place on the prepared baking pan. Once peppers are all filled, sprinkle each one with a pinch of the remaining cheese and top with any additional toppings.
   
4. Bake peppers until cheese is melted and lightly browned, 12 to 15 minutes. Serve warm.

Have you tried zoodles yet?! They are noodles made from zucchini and are available at many grocery stores now. You can also make your own with a spiralizer, this is definitely a fun way to get your kids involved in the kitchen! We love mixing zoodles with traditional noodles to create a familiar yet more healthful plate of pasta.
Be sure to check out Veggie Buds Club for more ways to make veggies (such as zucchini!) fun and approachable for kids.

Ingredients

• 8 ounces spaghetti or linguine (half standard box)
• 1 large zucchini, spiralized
• 1 bunch asparagus
• 4 Tbsp olive oil
• 4 Tbsp unsalted butter
• 1 shallot, sliced thin
• 2-4 Tbsp fresh basil, chopped
• 2-4 Tbsp fresh parsley, chopped
• 2 cloves garlic, minced
• 1 large lemon, juiced (reserve rind to zest)
• Freshly grated Parmesan cheese
• Salt and pepper

Instructions

1. Boil water and cook spaghetti, drain and set aside.
2. Meanwhile, preheat oven to 425 F.
3. Remove tough ends from asparagus, place on baking sheet, drizzle with 2 Tbsp of olive oil, salt and pepper. Cook for 15-20 minutes.
4. When asparagus goes into the oven, heat a large pan over medium heat. Add butter and 2 Tbsp olive oil, when heated add herbs, shallots, and garlic and saute for 2-3 minutes.
5. Turn heat down to medium-low and add lemon juice and spiralized zucchini. Cook for about 5 minutes then add cooked spaghetti to combine. 
6. Serve spaghetti and zoodles with salt, pepper, freshly grated Parmesan cheese, and lemon zest. Serve roasted asparagus on the side or slice and incorporate into pasta. 

March's featured veggie is PEAS at Veggie Buds Club! We hope you enjoy this delicious pea recipe from this month's Veggie Buds Club subscription box.
​
This recipe was developed by Heather Staller, a mom of two boys, ages 6 and 4, 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.

These falafel patties are packed with peas! Your little chefs will love adding all the ingredients to the food processor, pushing the button, and helping to make the patties with their hands. Not only are they fun to make, but you can enjoy them in so many different ways. Eat them like “nuggets” with Greek yogurt for dipping, in pita bread, or on top of lettuce leaves
with any toppings you’d like. You could even make the patties a little bigger and eat them on a bun as a burger or cook the falafel mixture in a waffle iron to make falafel waffles. Any way you cook them, falafel is the perfect way to enjoy peas!

Ingredients

• 1 cup peas, cooked if from fresh or defrosted if frozen
  
• 1 15-ounce can chickpeas, drained and rinsed
  
• ¼ cup Italian parsley leaves
  
• 1 tablespoon lemon juice
  
• 1 teaspoon garlic powder or 1 garlic clove, minced
  
• ½ teaspoon kosher salt
  
• ¼ teaspoon cumin, optional
  
• ½ teaspoon baking powder
  
• 2 to 3 tablespoons oat or whole wheat flour
  
• 1 teaspoon olive oil, plus more for cooking
  
• Yogurt, pita bread, tomatoes, cucumber, or desired toppings, for serving

Instructions

1. Add peas, chickpeas, and parsley to a bowl of a food processor. Pulse until roughly chopped. 
   
2. Add lemon juice, garlic, salt, cumin, baking powder, and 2 tablespoons of flour. Pulse all ingredients until well combined and finely chopped, stopping to scrape the sides down a couple of times as needed. Form a little of the mixture into a small patty. If the mixture is too sticky, add another tablespoon of flour and pulse again to mix in.
   
3. Form the pea mixture into 16 small patties and place on a plate.
   
4. Heat oil in a skillet over medium heat. Cook falafel patties in batches, browning on each side then placing back on a plate to cool.
   
5. Serve falafel warm with a dip or in a pita pocket topped as desired.

 
To make falafel mixture into waffles, mix in 2 additional tablespoons of flour. Heat waffle iron and grease well. Do not open waffle iron before 5 minutes of cooking. Use a butter knife to gently lift falafel from the waffle iron and transfer to a plate.