very-veggie pot pie cups + caramel apple shazam shakes ... · very-veggie pot pie cups +...

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Very-Veggie Pot Pie Cups + ‘Caramel’ Apple Shazam Shakes

cut+rub Have your kids cut 1 stick (½ C) frozen butter into small cubes or slices and add to 1 C + 2 T flour. Using a pastry blender or fork, cut the mixture until it resembles coarse meal. Then, have your kids use their hands to quickly rub the mixture together, so that the butter is absorbed into the flour.

drizzle+mix+roll Gradually drizzle ice water into the bowl, mixing with the pastry bender or fork until the dough just comes together. Quickly shape the dough into a ball and flatten into a disk. Place on a floured surface and roll out to ⅛-inch thick. Have your make roundish shapes for a total of about 12 dough rounds.

homemade pie crust

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cookingSticky FingersTHYME to TURNIP the BEET on WHAT KIDS EAT

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preheat+chop+sauté Preheat your oven to 400 degrees and grease or spray a muffin pan with oil or butter. Chop 1-2 green onions and 1 clove garlic and sauté for 3-5 minutes in a little oil on your stovetop over medium heat. Meanwhile, have your kids chop, dice, slice, and/or grate your vegetables of choice (see following page for suggstions) into pieces that are approximately the same size

very-veggie pot pies

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cook+mix Add your chopped vegetable mixture to the skillet with the onion and garlic. Add 1 tsp poultry seasoning, 1 tsp ground black pepper, 1 vegetable bullion cube, and cook until vegetables are tender, approximately 5 minutes. Turn off the heat on the skillet and sprinkle on 1 T cornstarch and mix well. Add a little water at this point - just enough to get everything thick. Finally, add ¼ C shredded cheese. Stir to combine.

press+spoon+sprinkle Have your kids make a mini-dough bowl with their fingers to line each cup of your cupcake tray. Press the dough into the bottom and up the sides of each cupcake well. Spoon the veggie mixture evenly into each cup and sprinkle with some extra cheese.

bake+cool Bake for 12-15 minutes or until set and slightly golden. Remove from the oven and let them cool for a few minutes before removing from the cupcake tray.




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plump+chop In a little dish, pour a little warm water over ¼ C raisins and let them sit for at least 10 minutes and up to 2 hours. Then have your kids chop 1-2 apples and add to your blender, or a pitcher for use with an immersion blender.

add+blend Add 1 C half-and-half or unsweetened nondairy creamer, a pinch of salt, and 2-3 C ice to your blender/pitcher and your plumped raisins. Blend and shazam…you’ve got a delicious shake! Enjoy!

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Choose (at least) 4 of these vegetables for your pot pies…

• 1 zucchini • 1 yellow squash • 1-2 stalks of celery • 6 baby carrots • 2 handfuls frozen green

peas • 2 handfuls frozen corn

• 2 handfuls frozen green beans

• 1 handful mushrooms • ½ C cauliflower • ½ C broccoli • 1 baby eggplant

• 2 handfuls of fresh spinach

• 2 handfuls of fresh kale • 1 bell pepper • 1 tomato • 1 precooked potato or

sweet potato




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shopping list

Homemade Pot Pie Crust1 C + 2 T all-purpose flour 1 stick (½ C) frozen butter

1 tsp poultry seasoning 1-2 green onions 1 clove garlic 1 veggie bullion cube 1 T cornstarch ¼ C shredded cheese 1 tsp ground black pepper

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Very-Veggie Pot Pies

‘Caramel’ Apple Shazam Shakes

1-2 apples ¼ C raisins pinch of salt 1 C half&half or unsweetened non-dairy creamer 2-3 C ice

Pot Pie Vegetable Suggestions (Choose at least 4)

1 zucchini 1 yellow squash 1-2 stalks celery 6 baby carrots 2 handfuls frozen green peas 2 handfuls frozen corn 2 handfuls frozen green beans1 handful mushrooms ½ C cauliflower ½ C broccoli 1 baby eggplant 2 handfuls fresh spinach 2 handfuls fresh kale 1 bell pepper1 tomato 1 precooked potato or sweet potato handful Brussel's sprouts

The History of Pot Pies! Who is the genius behind pot pie? It would be easier to answer whether the chicken or the egg came first! The idea of stuffing pie with meats and vegetables dates as far back, and possibly further, to 5th century Rome. In fact, the savory pie outdates the dessert version by a long shot. Originally, the purpose was to keep meat moist, but later on pot pies became considered an art form served to royalty. The peasants did eventually begin eating the dish, but only because the addition of breading caused the soup to feed more mouths. Since then, many different cultures have adapted, improved, and tweaked pot pies. Dessert pies resulted when these cultures melted together in North America.

Is pot pie good for you? Pot pie does a pretty good job of covering all the food groups, with the exception of fruit, though the healthfulness really depends on your chosen recipe. If you load it with salt and only meat, it is less healthy, but if you add lots of veggies, like our Sticky Fingers Cooking Pot Pie, it can be much healthier!

fun food facts:

The surprise ingredient of the week is: Vegetables! ★ The highest amount of vitamins and nutrients in a vegetable are contained within the vegetable’s

skin and the layer directly underneath it. ★ Vegetables are plants that are grown for food purposes and the part of the plant which is usually

eaten is either the root, the stem, or the leaf. ★ There are many different ways of cooking with vegetables including roasting, baking, boiling,

steaming, blanching, deep-frying, stir-frying, sweating, grilling, and marinating. Each of these methods can result in different tastes and different nutritional values.

★ Vegetables are generally healthier for you than fruit, due to the higher sugar content of fruit. While root vegetables are higher in natural sugars, vegetables as a whole are lower in sugar and higher in fiber than most fruits and are more densely packed with nutrients.

★ Broccoli and bell peppers are the vegetables with the most vitamin C - broccoli actually has more vitamin C than an orange and as much calcium as a glass of milk. Green bell peppers have twice the vitamin C of oranges and red/yellow/orange bell peppers have four times as much!

★ Frozen vegetables are just as beneficial to our health as fresh vegetables, though caned vegetables often contain extra sodium and may have lost some nutrients through the canning process.

Time for a laugh! Why did the pot pie go to the dentist? Because it needed a filling!

What's the best thing to put into a pot pie? Your teeth!




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very-veggie pot pie cups + caramel apple shazam shakes ... · very-veggie pot pie cups +...

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