Broccoli Cheese Soup + Navajo Corn Cakes · In a large bowl, have kids mix together 1/2 cup...

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Cultivating ‘Cool’inary Curiosity in Kids

© 2015 Sticky Fingers Cooking

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• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • Family Fun Recipes

cookingSticky FingersTHYME to TURNIP the BEET on WHAT KIDS EAT

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Easy Cheesy Broccoli Soup + Navajo Corn Cakes + Best Banana Caramel Smoothie

slice Have kids slice up 1 small head of green onions (about 4 stalks) and 1 clove of garlic.

melt+sauté Melt 3 tablespoons butter in a medium sized soup pot over medium heat. Add the chopped garlic and green onions. Sauté until soft; about 3-5 minutes.

chop+grate Have your kids chop up 2 cups broccoli florets (about 1⁄2 head) into very, very small – the smallest bits ever! Ask your kids grate 1 small carrot. Carefully add the carrot and broccoli to the skillet and stir into the butter, garlic and green onions. Add the lid to your soup pot and keep cooking the vegetables for 5 minutes (or until soft)

easy cheesy broccoli soup

What is a ghost’s favorite soup? Scream of BroccoliWhat do you get when you cross broccoli and a vampire? Count Broccula!

In medieval Europe, cheese soup it was served as a breakfast soup, sometimes poured over bread. Would you eat that for breakfast? We would! YUM! (This recipe makes about 4 Cups of soup)

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whisk+roux Whisk in 1/8 cup flour into your soup pot with the vegetables and cook until golden brown; about 3 to 4 minutes. Gradually pour and whisk in 1 cup milk until smooth. This is called a roux.

measure+pour Have your kids measure and pour in 1 1⁄2 cups vegetable broth and big pinch of grated nutmeg into your soup pot. Taste the soup and season with salt and pepper and bring to a simmer. Reduce the heat to medium-low and cook, uncovered, until thickened, about 10-30 minutes.

simmer+grate Once the vegetables are soft, taste the soup and adjust with salt and pepper. While the soup continues to simmer, have your kids grate 1 cup (about 4 ounces) sharp cheddar cheese and set to the side.

optional step+purée In our Sticky Fingers Cooking classes we left the soup on the chunky side.... And your kids loved it! If you want a smooth soup: You can carefully purée the soup with a hand blender in your soup pot OR carefully transfer the soup to your blender and blend well and transfer the smooth soup back to your soup pot.

sprinkle Children can sprinkle the freshly grated cheese into to the soup. Whisk over medium heat until the cheese is melted. Add up to 1/4 cup water or broth if the soup is too thick.

taste+serve Taste the soup again and add salt and/or pepper if needed. Ladle the warm into bowls and garnish with extra cheese on top and serve with corn muffins!

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cool corn muffins

pre-steps Preheat oven to 400 degrees F. Grease your muffin pan or line with paper muffin liners.

mix In a large bowl, have kids mix together 1/2 cup cornmeal, 1/2 cup all-purpose flour, 3 tablespoons sugar (or honey or 2 packs of Stevia), 1 teaspoon baking powder and 1/4 teaspoon salt into a large bowl.

crack+stir Have your child crack open one egg and add it to the cornmeal mixture. Then have your child pour in 1⁄4 cup vegetable oil and 1⁄2 cup milk; stir gently to combine.

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • A simple but delicious muffin recipe that can easily be dressed up by adding corn kernels, pinches of herbs, pinches of spices, cheese, broccoli bits, onions, chilies or just about anything else. These are rich and tender. Please see below for an optional easy Navajo corn cake recipe.




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easy vegan navajo corn cakes• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • This is a Native American recipe typically made in a skillet over a campfire.

measure+stir Have kids measure and stir together 1 cup cornmeal, 1⁄2 teaspoon salt and 1 teaspoon baking powder in a large bowl.

whisk+spoon Gently whisk 2 tablespoons vegetable oil and 1⁄2 cup milk into the cornmeal to combine. Spoon about 2T of cornmeal batter into your preheated, pre-oiled non-stick skillet on medium heat.

cook+flip Cook for 2 to 4 minutes on each side (just like a pancake). Flip out of the skillet and serve with the soup! Nizhónígo adííy..́ ł́ or Have a nice meal in Navajo!

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • banana caramel smoothies

chop+throw Have kids chop up 2 medium bananas and throw them into your blender...

measure+zing Ask your children to measure 2 cups of milk, 3 Tbsp Brown Sugar, 1⁄2 tsp of vanilla extract, a pinch of salt and 2 Cups of Ice together and add to your blender. Find your blender lid and ZING, ZING, ZING... blend until smooth and creamy!

The Silly Soup Song (to tune of Pop goes the Weasel) – For younger kids I’m making lots of silly soup, I’m making soup that’s silly. I’m going to cook it in the fridge, To make it nice and chilly!

Ridiculous Soup Rhyme – For older kids "Beautiful soup, so rich and green, Waiting in a hot tureen!Who for such dainties would not stoop?Soup of the evening, beautiful Soup!Soup of the evening, beautiful Soup!Beau--ootiful Soo--oop! Beau--ootiful Soo--oop! Soo--oop of the e--e--evening, Beautiful, beautiful Soup"

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shopping list

3 T Butter 4 Stalks of Green Onions 1 Clove of Garlic ⅛ C Flour1 C Milk 1½ C Vegetable Broth Big pinch Grated Nutmeg

Easy Cheesy Broccoli Soup




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½ C Cornmeal ½ C All-Purpose Flour (or sub GF Flour) 3 T Sugar or Honey (or 2 packs Stevia) 1 T Baking Powder

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Cool Corn Muffins

Salt + Pepper 2 C Broccoli Florets (½ head)

1 Small Carrot 1 C Sharp Cheddar (4oz)

¼ T Salt 1 Small Egg, beaten (or sub 1 tsp baking soda along with 1 T Vinegar)

Navajo Corn Cakes (Vegan)1 C Cornmeal ½ T salt

1 T Baking Powder 2 T Vegetable Oil ½ C Milk

¼ C Vegetable Oil ½ C Milk

Banana Caramel Smoothies2 C Milk 2 Medium Bananas 3 T Brown Sugar or Honey ½ T Vanilla Extract

Pinch of Salt 2 C Ice




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Let’s Learn Navajo!

Diné Bizaad (Navajo) Yá'át'ééh Yá'át'ééh

Ąąʼ? (lit. "Well?")Ąąʼ haʼíí baa naniná? (lit. "What are you doing?")

Yá'át'ééh abíní

Yá'át'ééh Yá'át'ééh ałní'íní Yáʼátʼééh iʼííʼą́

Yá'át'ééh hiiłchi'į' Ahóá!

Nizhónígo Nee Ado’ááł

Nizhónígo adííy..́ł́

English Welcome

Hello! (General greeting)

How are you?

Good morning (Morning greeting)

Good afternoon (Afternoon greeting) Good evening (Evening greeting)

Good night Cheers!

(Toasts used when drinking smoothies)

Have a nice day

Bon appetit / Have a nice meal




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fun food facts:

“Hello! I belong to the brassica family and I am closely related to the cabbage. As you know I have a distinct appearance - when cut I look like a small, dense tree with greeny-white branches ending in clumps of small, rounded and tightly packed blue-green to green flower buds. My fellow broccoli heads and I can range in color from dark green to purplish green. We have a delicious flavor and if everyone on the planet ate broccoli, we’d wipe out hunger, disease and bad jokes about the brassica family!” – Your Friend, Broccoli

Did you know? We’re related to both the cabbage and the cauliflower and, as I said, we’re part of an important group of vegetables that can help reduce the risk of cancer We were once known as Italian asparagus The word Broccoli comes from the Italian word ‘brocco’ meaning arm or branc

Why Broccoli Are Good To Eat Don’t underestimate the power of broccoli! We became famous when researchers found we contained a compound called sulphoraphane, which can function as an anti-cancer agent. Just 1 serving of us has two day’s supply of vitamin C (don’t overcook us or you’ll lose some). We’re also a good source of dietary fiber and we also give you potassium, vitamin E, folate and beta carotene.

How They are Grown and Harvested Both the main head and the group of flower buds on the side shoots is harvested. We’re harvested when the flower buds are closed and compact with no yellowing buds or flowers evident. Heads are removed with about 10-15cm of stem attached. When the main head is cut, new shoots with smaller heads form, so a single plant will keep producing for many weeks. It’s essential that we’re cooled as soon as possible after harvest otherwise small yellow flower heads will develop rapidly, which are bitter in taste. Often you may see boxes of us arriving into the green grocers covered in ice to prevent us from maturing further.

How to Keep Broccoli Keep us dry. Store us in a vented plastic bag in the refrigerator for up to 5 days. History of Broccoli We come from the eastern Mediterranean and Asia Minor and spread to Italy in the 16th century.

The surprise ingredient of the week: Broccoli!

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Choosing Broccoli To pick the best of us select fresh, bright-green heads, which have compact clusters of tightly closed flowerets. Stalks and stem leaves should be tender yet firm. Avoid any with yellowing flowerets and thick, woody stems.

(really bad) JOKE: Knock Knock. Who's There? Broccoli. Broccoli Who? Broccoli doesn't have a last name, silly. Q: Where did the broccoli go to have a few drinks? A: The Salad Bar!What is a ghost’s favorite soup? Scream of BroccoliWhat do you get when you cross broccoli and a vampire? Count Broccula!

fun food facts:

Cornbread + Navajo Corn CakesThe native American grain corn, also known as maize or Indian Corn, has been consumed by Americans (and subsequently people all over the world) since the time of discovery of the New World, and, of course, for centuries before that by the indigenous populations of all of the Americas. Cornbread is a great recipe to track through the past few centuries because it was so prolific a crop in America that it was consumed across class, race, and regional lines. Corn lends itself to change very easily and therefore variations of cornbread recipes through time, in regards to types of ingredients and technological advances, have enabled it to keep its important place in American cuisine. The most basic cornbread recipe was made using cornmeal, water, cooking fat, and possibly salt. Native Americans may have also added other ingredients to make a more substantial and nutritious cake such as sunflower seeds, nuts and berries. Native Americans would fry the cakes on hot rocks or in an iron skillet (after contact with Europeans). Settlers commonly called this type of cornbread, “Hoe Cake,” because they could be baked on a garden hoe held or wedged up against an open fire. These small individual cakes were cooked and eaten with soups or stews. Native Americans were using ground corn (maize) for food thousands of years before European explorers arrived in the New World. Cornbread is a popular item in Southern cooking enjoyed by many people for its texture and aroma. Cornbread can be baked, fried or, rarely, steamed. Steamed cornbread is mushy, chewier and more like cornmeal pudding than what most consider to be traditional cornbread. Cornbread can also be baked into corn cakes. Corn pone (sometimes referred to as "Indian pone") is a type of cornbread made from a thick, malleable cornmeal dough (which is usually egg-less and milk- less) and cooked in a specific type of iron pan over an open fire (such as a frontiersman would use), using butter, margarine or cooking oil. Corn pones have been a staple of Southern U.S. cuisine, and have been discussed by many American writers, including Mark Twain.

JOKE: Q: What did the corn bread say when he got complimented that he tasted so good? A: Aww, shucks!




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Soup History

In medieval Europe, cheese soup it was served as a breakfast soup, sometimes poured over bread. Would you eat soup for breakfast? All of us at Sticky Fingers Cooking would.... YUMMY! Soup: Food historians tell us the history of soup is probably as old as the history of cooking. The act of combining various ingredients in a large pot to create a nutritious, filling, easily digested, simple to make/serve food was inevitable. This made it the perfect choice for both sedentary and travelling cultures, rich and poor, young and old, healthy people and sick people. Soup (and stews, pottages, porridges, gruels, etc.) evolved according to local ingredients and tastes. New England chowder, Spanish gazpacho, Russian borscht, Italian minestrone, French onion, Chinese won ton and Campbell's tomato...are all variations on the same theme. Soups were easily digested and were prescribed for sick people since ancient times. The modern restaurant industry is said to be based on soup. Restoratifs (where the word "restaurant" comes) were the first items served in public restaurants in 18th century Paris. Broth [Pot-au-feu], bouillon, and consommé entered here. Classic French cuisine generated many of the soups we know today. Why the word "soup?" "The etymological idea underlying the word soup is that of soaking. It goes back to an unrecorded post-classical Latin verb suppare soak', which was borrowed from the same prehistoric German root (sup-) as produced in English sup and supper. From it was derived the noun suppa, which passed into Old French as soupe. This meant both piece of bread soaked in liquid' and, by extension, broth poured onto bread.' It was the latter strand of the meaning that entered English in the seventeenth century. Until the arrival of the term soup, such food had been termed broth or pottage.

More JOKES: What is a ghosts favorite soup? Scream of Broccoli.How do you know your eating rabbit soup? When there's a hare in it. What do you call 2000 pounds of Chinese soup? Won Ton.What did the duck eat for lunch? Soup and Quackers.What's so special about twitter alphabet soup? It only has 140 letters. What do you get when you spill soup on a comic book? Souperman. How do you make soup rich? Add 24 carrots.What does a dragon eat with his soup? Firecrackers.How did Reese eat her soup? Witherspoon.Why did the hipster burn his tongue? Because he ate his soup before it was cool. If you leave alphabet soup on the stove and leave, it could spell disaster.Waiter this soup this soup taste funny. Then why are you not laughing? What do you get when you cross broccoli soup and a vampire? Count Broccula!

fun food facts:

Broccoli Cheese Soup + Navajo Corn Cakes · In a large bowl, have kids mix together 1/2 cup...

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