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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!
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Makes 24 mini quiches
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.
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Pumpkin Pizza Rolls

10/19/2020

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Pizza lovers rejoice! Pumpkin purée, cheese, and pizza dough combine to make a delicious and super kid-friendly way to enjoy pumpkin. You can make your own pizza dough with more pumpkin purée mixed right in or use store-bought pizza dough for a quicker option. Either way, it’s a great recipe to get kids into the kitchen and explore the orange veggie of the month.
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This recipe was developed by Heather Staller, a mom of two boys, ages 7 and 5, 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.

Pumpkin Pizza Rolls

INGREDIENTS
  • 1 recipe of homemade pumpkin pizza dough (recipe below) or 1 package of pre-made pizza dough (about 1 pound)
  • 6 tablespoons pumpkin purée (canned or homemade)
  • 3 tablespoons grated Parmesan cheese
  • 1/4 teaspoon garlic powder
  • Pinch of salt
  • 1 cup baby spinach, chopped (optional)
  • 1 1/2 cups grated mozzarella cheese
INSTRUCTIONS
  1. Preheat oven to 350 degrees. Line a round or square baking pan with parchment or grease well with oil.
  2. Roll pizza dough out as thin as possible making a large rectangle measuring about 15-by-12 inches. If using a ball of store bought pizza dough, it may take some time to get the dough rolled thin.
  3. In a small bowl, mix pumpkin purée, Parmesan cheese, garlic powder, and salt. Spread pumpkin mixture evenly across the pizza dough rectangle, leaving a small border around the edges.
  4. If using spinach, sprinkle evenly over the pumpkin layer then add a layer of shredded mozzarella.
  5. Starting with the longer side, roll the dough into a log. Cut into 12 equal rounds then place them in the prepared pan. Bake until cheese is bubbly and golden brown, about 20 minutes. Serve warm.
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Homemade Pumpkin Pizza Dough

INGREDIENTS
  • 3/4 cup whole wheat flour
  • 3/4 cup all-purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon fine salt
  • 1/2 cup pumpkin purée (canned or homemade)
  • 2 tablespoons olive oil
  • 1 teaspoon honey (optional)
INSTRUCTIONS
  1. Add flours, baking powder, and salt to a large bowl or the bowl of a food processor. Mix to combine.
  2. Add the pumpkin in a 1 cup liquid measuring cup then add enough water to make 1 cup of pumpkin and water mixed. Add pumpkin mixture, olive oil, and honey to the bowl/food processor and mix until no dry flour remains. If dough is too dry, add another tablespoon of water at a time. Remove dough and knead on the counter to get a uniform ball of dough. Set aside to rest for 5 minutes before using.

"Pumpkin Power!"

This month we're featuring pumpkin at Veggie Buds Club! If you'd like access to tons of kid-friendly pumpkin recipes, pumpkin crafts, pumpkin games, pumpkin growing projects, and more you can purchase our "Pumpkin Power!" Box or Digital Activity Book here.
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Kale Egg Cups

9/16/2020

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September is Kale Month at Veggie Buds Club and we are excited to bring you this yummy kid-approved recipe from Katie at Eat Pretty Darling! These kale egg cups are super easy to make and pack a veggie punch. They're a great breakfast to have on hand (especially during the start of a new school year) to get food in your belly and your children's bellies quick!
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Katie Blauser is the mama of three 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.

Kale Egg Cups

INGREDIENTS
  • 1 cup shredded zucchini, squeeze moisture out
  • 1 large kale leaf, stem removed and chopped finely
  • 6 eggs
  • 1/2 cup milk (cow or plant)
  • 1/2 cup flour (any type)
  • 1 cup shredded cheddar cheese
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
INSTRUCTIONS
  1. Preheat the oven to 350 F. Put all of the ingredients into a large mixing bowl. Whisk together until fully incorporated.
  2. Line a muffin tin with silicone liners or spray oil so they won’t stick. Pour egg mixture into liners until three quarters full. Bake for 24-26 or until eggs are cooked and set.
  3. Serve immediately or store in an air tight container in the fridge for up to 3 days. Reheat in the microwave for 30 seconds or until warm.
This month we're celebrating kale at Veggie Buds Club! If you'd like access to tons of kid-friendly kale recipes, kale crafts, kale games, kale growing projects, and more you can purchase our "Kale, Yeah!" eBook or Box here.
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Cucumber Butterflies

8/17/2020

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August is Cucumber Month at Veggie Buds Club and we are excited to bring you this yummy kid-approved recipe from Katie at Eat Pretty Darling! These cucumber butterflies work like a charm to help picky eaters food chain from pretzels and
hummus to cucumbers and hummus!
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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.

Cucumber Butterflies

INGREDIENTS
  • Cucumbers
  • Hummus
  • Bell Peppers
  • Pretzels
INSTRUCTIONS
  1. Cut the cucumber into 1-inch long chunks. Don’t peel! Use a melon baller or spoon to scoop out a hole in the cucumber.
  2. Slice bell peppers into thin strips and set aside. Spoon hummus into the open cup you created in the cucumber.
  3. Stick two pretzels into the hummus to create wings and put the bell pepper strips into the front as antennae.
This month we're celebrating cucumbers at Veggie Buds Club! If you'd like access to tons of kid-friendly cucumber recipes, cucumber crafts, cucumber games, cucumber growing projects, and more you can purchase our "Cool as a Cucumber" eBook or Box here.
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Cucumber Sushi

8/10/2020

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These kid-friendly sushi rolls are a healthy lunch option. Have your kiddos help assemble the Cucumber Sushi and get creative with the filling!
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INGREDIENTS
  • 2 large cucumbers
  • 1/2 cup cooked brown or white rice
  • 1/2 avocado, cubed
  • 1 small carrot, cut into matchsticks
  • 1/2 cup cubed cheese
  • 1/2 red bell pepper, cut into matchsticks
  • Optional: your child's favorite dip
INSTRUCTIONS
  1. ​Slice the cucumbers into 1/2-inch thick slices, remove the peel if desired.
  2. Use a paring knife to hollow out the center of each cucumber slice.
  3. Stuff each cucumber slice with 2-3 of the filling options until filled. Have fun with different combinations!
  4. Optional: spread your child's favorite dip on top or dip them and eat!
This month we're celebrating cucumbers at Veggie Buds Club! If you'd like access to tons of kid-friendly cucumber recipes, cucumber crafts, cucumber games, cucumber growing projects, and more you can purchase our "Cool as a Cucumber" eBook or Box here.
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Pizza Rice

7/9/2020

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This month we're making tomatoes totally tasty at Veggie Buds Club! So let's get started with this rice dish that tastes just like pizza, a kid favorite! Your child can help chop the tomatoes and mash and stir them over the stove (if you're comfortable with this step). Finally, they can top the tomato-rice mixture with shredded cheese and then enjoy the final tasty meal!
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Pizza Rice

INGREDIENTS
  • 3 cups cooked basmati rice
  • 2 tablespoons olive oil
  • 4 Roma tomatoes
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • Salt, to taste
  • 1/2 cup shredded cheddar cheese
INSTRUCTIONS
  1. Preheat the oven to 425 degrees F.
  2. Roughly chop the Roma tomatoes (this is a great step for your child to assist with if you have a child-safe knife!).
  3. Heat the olive oil over medium-high heat in a large pan.
  4. Add the chopped Roma tomatoes and stir, next smash them with a potato masher or large fork. Add all of the dry seasonings except for salt and sauté for 2-3 minutes.
  5. Add the cooked basmati rice, stir everything together, and season with salt.
  6. Pour the tomato-rice mixture into a baking dish. Sprinkle the top with shredded cheddar cheese.
  7. Place the baking dish in the preheated oven on a high rack and bake for 5 minutes to melt the cheese.
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Kid-Friendly Chopped Salad with Sweet Strawberry Dressing

6/17/2020

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Salad can be tricky for most kids to enjoy. For one, we don’t often serve kids salad and two, lots of greens can have a slightly bitter taste. Here are some things I’ve found that help my kids eat and enjoy salad greens:
  1. Chop everything very small so it’s less intimidating for kids to eat.
  2. Add fruit. Seeing pieces of their favorite fruit makes the salad feel more exciting.
  3. A yummy dressing. Figure out what kind of dressing your child enjoys by trying a few different kinds.
  4. Try a different presentation. Separate parts of the salad into bowls then let your child add them to a plate or bowl. You can also try serving the dressing on the side to dip pieces of lettuce into.
Keep experimenting with new ways to eat lettuce and exposing those kiddos to let them make friends with the crunchy greens!
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For this easy, colorful salad, you can really use whatever fresh veggies your family enjoys. Mix up the types of lettuce you use and try out different toppings as well. I really love to make this salad a more complete meal by adding some crumbled feta or goat cheese and some sliced almonds. You could also add some cooked chicken or shrimp too. The dressing is so simple and sweet. Plus, the pink color makes it so fun for kids
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Kid-Friendly Chopped Salad with Sweet Strawberry Dressing

INGREDIENTS
Salad
  • 1 head of Romaine or Bibb lettuce (or a combo of both)
  • 1/2 large cucumber
  • 1 cup sugar snap peas
  • 1/2 avocado
  • 1/2 pound strawberries
Dressing
  • 6 to 7 large strawberries
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons vegetable oil
  • Pinch of salt
INSTRUCTIONS
  1. Chop or rip lettuce into small pieces and add to a bowl. Chop cucumber, snap peas, avocado, and strawberries. Everything should be small enough to fit onto a child-size spoon or fork. Add on top of the lettuce or keep toppings separated into different piles on a cutting board or plate.
  2. To make dressing, add all ingredients to a blender. Blend until smooth. Dip a piece of lettuce into the dressing and taste for seasoning. Adjust with more honey/vinegar/salt as needed.
  3. Serve by either tossing the salad components with the dressing or serve the dressing on the side as a dip. Enjoy salad immediately. Dressing can be stored in the fridge for up to a week.
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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.
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Mashed Chickpea Salad Lettuce Boats

6/10/2020

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June is Lettuce Month at Veggie Buds Club and we are excited to bring you a creative and tasty kid-approved recipe from Taesha at The Natural Nurturer! You can find more kid-friendly lettuce recipes and activities that are guaranteed to make lettuce tasty for your children in Veggie Buds Club's Lettuce Activity Book!
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Taesha Butler is the creator, blogger and recipe developer behind the site, The Natural Nurturer. A preschool teacher and mother, Taesha has a passion for healthy and natural living. Through her veggie-loaded family-friendly recipes, natural living tips, and honest parenting talk, Taesha aims to empower parents and caregivers to raise their families in healthy ways that fit into their busy lives.

Mashed Chickpea Salad Lettuce Boats

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.
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Monochromatic Meal: GREEN!

6/1/2020

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June is Lettuce Month at Veggie Buds Club and we are excited to bring you this yummy kid-approved recipe from Katie at Eat Pretty Darling! You can find more kid-friendly lettuce recipes and activities that are guaranteed to make lettuce tasty for your children in our Lettuce Activity Book!
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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.

Monochromatic Meal: GREEN!

We love making whole meals in one color! It helps get my picky eaters more interested in the foods that they are still exploring. Have your children pick 4-5 green colored foods to serve for a meal. They can even help prepare them with you! Serve them up on a color themed plate or even in a muffin tin to make it more like a sampling platter. Do the different foods taste, look, and smell different even though they are the same color? There are SO many great green foods out there. Have fun picking which ones to add to your monochromatic plate!

Green Food Ideas

  • Lettuce
  • Avocado
  • Cucumber
  • Green Grapes
  • Green Peppers
  • Kiwi
  • Broccoli
  • Spinach
  • Green Onion
  • Asparagus
  • Brussels Sprouts
  • Peas
  • Green Beans
  • Lima Beans
  • Edamame
  • Pears
  • Limes
  • Celery
  • Zucchini
  • Green Apples
  • Cabbage
  • Kale
  • Okra
  • Green Olives
  • Matcha
  • Fresh Herbs
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Waldorf Salad with Yogurt Dressing

3/23/2020

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Enjoy this crunchy and sweet Waldorf Salad that's on the lighter side because of the creamy yogurt dressing! This recipe is a great introduction to celery and salad to children if they're apprehensive about both. Be sure to have them assist you with chopping the celery and apples using a kid-safe knife or butter knife and have them mix up the sweet dressing!
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Waldorf Salad with Yogurt Dressing

Ingredients
  • 3 medium Honey Crisp apples, chopped
  • 2 stalks celery, chopped
  • 1/2 cup pecans or walnuts, chopped
  • 1/4 cup dried cherries, chopped if large
  • 1/4 cup vanilla Greek yogurt
  • 2 teaspoons fresh lemon juice
  • 1 tablespoon honey
  • 1/4 teaspoon fine salt
Instructions
  1. In a large bowl toss apples, celery, pecans/walnuts, and dry cherries together. Set aside.
  2. In another bowl, mix the yogurt with lemon juice, honey, and salt.
  3. Pour the dressing over the salad, and stir until coated. Refrigerate for at least 1 hour until chilled.
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