2017 Lemony Lebaneseezy Vegetable Couscous + Minted Yogurt + ...
Lemony Lebaneseezy Vegetable Couscous + Minted Yogurt + Lebanese Limonana
••••••••••••••••••••••••••••••••••••••• lemony lebaneseezy vegetable couscous
chop+sauté Have kids chop up ½ medium onion, 1 small carrot, 2 tomatoes, and 2 cloves garlic into tiny bits. Heat 3 T oil/butter in a skillet on your stovetop over medium-high heat and add the chopped veggies. Stir well and cook for 2-3 minutes.
dice+add Meanwhile, have kids dice up 1 medium zucchini, ½ red bell pepper, and ½ small eggplant. Add these veggies to your skillet, stir well, and reduce the heat to medium. Cook for 5-10 minutes.
measure+sprinkle Measure out ½ tsp cumin, ½ tsp ground coriander, ¼ tsp paprika, pinch of ground cinnamon, and 2 pinches black pepper and sprinkle over the veggies cooking in your skillet.
zest+squeeze Zest 1 lemon and then squeeze out all of the juice. Set aside. ::continued::
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
add+stir Add the rest of the ingredients to the skillet: first ½ C cooked garbanzo beans and 1 T honey/brown sugar. Cook for 3-5 minutes. Then add 10 oz. couscous and stir well, followed by 1¾ C vegetable broth, the lemon juice and lemon zest, and ½ C frozen peas, if using.
cover+rest Cover your skillet with a lid and turn off the heat. Do not stir and let it “rest” for 5 minutes or more.
fluff+garnish Uncover, fluff with a fork and taste, adding salt if needed. Garnish with torn mint leaves and a sprinkle of sunflower seeds/pine nuts/pepitas, if using. Serve with mint yogurt and limonana!
••••••••••••••••••••••••••••••••••••••• minted yogurt
tear+measure+mix Have kids tear up 4 fresh mint leaves. Measure and mix together 1 C plain yogurt, ½ tsp salt, and torn mint. Serve with the couscous!
•••••••••••••••••••••••••••••••••••••••• lebanese limonana
dissolve+squeeze Add 6 T sugar/honey to 1 C water and stir until it dissolves, about 2-5 minutes. Have kids squeeze the juice of 2-3 lemons and add ½ C lemon juice to the water.
pluck+combine Pluck off mint leaves from 1 stem of fresh mint (about 10 leaves) and add them to the water, along with 2 C ice and 1-2 drops of orange blossom water, if using.
blend+garnish Blend either with an immersion blender in a pitcher or in a regular blender until slushy. Pour into cups and garnish with mint leaves, if desired!
:: continued ::
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
shopping list Lemony Lebaneseezy Vegetable Couscous 1 lemon ½ medium onion 1 garlic cloves
½ tsp ground coriander ¼ tsp paprika 1 T honey/brown sugar pinch cinnamon
½ small eggplant 1 small carrot 2 tomatoes ½ red bell pepper
2 pinches black pepper 1¾ C vegetable stock 10 oz plain couscous 3 T oil/butter handful of sunflower seeds/pine nuts/ pepitas (opt.) salt, to taste handful of mint, to garnish (opt.)
1 medium zucchini ½ C frozen peas (opt.) ½ C garbanzo beans ½ tsp ground cumin
Minted Yogurt Lebanese Limonana
4 fresh mint leaves ½ tsp salt 1 C plain yogurt
6 T sugar/honey (or 3 packs stevia) ½ C lemon juice (about 2-3 lemons) 1 stem fresh mint (about 10 leaves) 2 C ice 1-2 drops orange blossom water (opt.)
:: continued ::
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
fun food facts: What is Couscous? Couscous (pronounced koose-koose) is made from tiny granules of pasta and is a staple in many cuisines around the world. Cooked and served like rice, couscous has been around for centuries. With its light and fluffy texture and ability to be combined with many delicious spices, couscous has grown in popularity in the United States, while remaining a staple food throughout the North African cuisines of Morocco, Algeria, Tunisia, Mauritania and Libya. The origin of couscous is uncertain. It may have been invented by the Berbers, who were preparing couscous as early as 238 to 149 BC. Primitive couscous pots have been found in tombs dating back to the reign of the Berber King Massinissa. The original name may be derived from the Berber word Seksu, meaning “well rolled”, “well formed”, or “rounded”. Couscous is produced by sprinkling semolina with water and rolling it with the hands to form small pellets, which are then sprinkled with dry flour to keep them separate and then sieved. Any pellets that are too small to be finished granules of couscous fall through the sieve and are again rolled and sprinkled with dry semolina and rolled into pellets. This process continues until all of the semolina has been formed into tiny granules of couscous. This labor-intensive process is the traditional method of preparing couscous and groups of women would come together to make large batches over several days, which were then dried i the sun and used for several months.
The Surprise Ingredient of the Week is: Lemon! ★ Lemons are believed to have originated in Southeast Asia and then spread to Spain and North Africa during the Middle Ages. Lemons then made their way to the United States with the help of Catholic Missionaries and were planted in Arizona and California. ★ There are two different types of lemons - acidic and sweet. The most common acidic varieties include Eurekas and Lisbons. The acidic type is grown commercially and the sweet types are grown mainly by home gardeners. The trees bloom continuously all year and can produce up to 500 or 600 lemons a year! ★ Lemon juice keeps cut pears, apples, bananas, and avocados from turning brown. ★ High in vitamin C, lemons prevent scurvy, a disease that causes bleeding gums, loose teeth, and aching joints. To this day, the British Navy requires ships to carry enough lemons so that every sailor can have one ounce of lemon juice a day! ★ Fresh squeezed lemon in a glass of water helps cleanse the liver. Lemons are also believed to stimulate metabolism.
Time for a laugh! What did the lemon say to the lime? Sour (how are) you doing? What do you give an injured lemon? Lemon-aid!
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
••••••••••••••••••••••••••••••••••••••• lemony lebaneseezy vegetable couscous
chop+sauté Have kids chop up ½ medium onion, 1 small carrot, 2 tomatoes, and 2 cloves garlic into tiny bits. Heat 3 T oil/butter in a skillet on your stovetop over medium-high heat and add the chopped veggies. Stir well and cook for 2-3 minutes.
dice+add Meanwhile, have kids dice up 1 medium zucchini, ½ red bell pepper, and ½ small eggplant. Add these veggies to your skillet, stir well, and reduce the heat to medium. Cook for 5-10 minutes.
measure+sprinkle Measure out ½ tsp cumin, ½ tsp ground coriander, ¼ tsp paprika, pinch of ground cinnamon, and 2 pinches black pepper and sprinkle over the veggies cooking in your skillet.
zest+squeeze Zest 1 lemon and then squeeze out all of the juice. Set aside. ::continued::
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
add+stir Add the rest of the ingredients to the skillet: first ½ C cooked garbanzo beans and 1 T honey/brown sugar. Cook for 3-5 minutes. Then add 10 oz. couscous and stir well, followed by 1¾ C vegetable broth, the lemon juice and lemon zest, and ½ C frozen peas, if using.
cover+rest Cover your skillet with a lid and turn off the heat. Do not stir and let it “rest” for 5 minutes or more.
fluff+garnish Uncover, fluff with a fork and taste, adding salt if needed. Garnish with torn mint leaves and a sprinkle of sunflower seeds/pine nuts/pepitas, if using. Serve with mint yogurt and limonana!
••••••••••••••••••••••••••••••••••••••• minted yogurt
tear+measure+mix Have kids tear up 4 fresh mint leaves. Measure and mix together 1 C plain yogurt, ½ tsp salt, and torn mint. Serve with the couscous!
•••••••••••••••••••••••••••••••••••••••• lebanese limonana
dissolve+squeeze Add 6 T sugar/honey to 1 C water and stir until it dissolves, about 2-5 minutes. Have kids squeeze the juice of 2-3 lemons and add ½ C lemon juice to the water.
pluck+combine Pluck off mint leaves from 1 stem of fresh mint (about 10 leaves) and add them to the water, along with 2 C ice and 1-2 drops of orange blossom water, if using.
blend+garnish Blend either with an immersion blender in a pitcher or in a regular blender until slushy. Pour into cups and garnish with mint leaves, if desired!
:: continued ::
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
shopping list Lemony Lebaneseezy Vegetable Couscous 1 lemon ½ medium onion 1 garlic cloves
½ tsp ground coriander ¼ tsp paprika 1 T honey/brown sugar pinch cinnamon
½ small eggplant 1 small carrot 2 tomatoes ½ red bell pepper
2 pinches black pepper 1¾ C vegetable stock 10 oz plain couscous 3 T oil/butter handful of sunflower seeds/pine nuts/ pepitas (opt.) salt, to taste handful of mint, to garnish (opt.)
1 medium zucchini ½ C frozen peas (opt.) ½ C garbanzo beans ½ tsp ground cumin
Minted Yogurt Lebanese Limonana
4 fresh mint leaves ½ tsp salt 1 C plain yogurt
6 T sugar/honey (or 3 packs stevia) ½ C lemon juice (about 2-3 lemons) 1 stem fresh mint (about 10 leaves) 2 C ice 1-2 drops orange blossom water (opt.)
:: continued ::
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
fun food facts: What is Couscous? Couscous (pronounced koose-koose) is made from tiny granules of pasta and is a staple in many cuisines around the world. Cooked and served like rice, couscous has been around for centuries. With its light and fluffy texture and ability to be combined with many delicious spices, couscous has grown in popularity in the United States, while remaining a staple food throughout the North African cuisines of Morocco, Algeria, Tunisia, Mauritania and Libya. The origin of couscous is uncertain. It may have been invented by the Berbers, who were preparing couscous as early as 238 to 149 BC. Primitive couscous pots have been found in tombs dating back to the reign of the Berber King Massinissa. The original name may be derived from the Berber word Seksu, meaning “well rolled”, “well formed”, or “rounded”. Couscous is produced by sprinkling semolina with water and rolling it with the hands to form small pellets, which are then sprinkled with dry flour to keep them separate and then sieved. Any pellets that are too small to be finished granules of couscous fall through the sieve and are again rolled and sprinkled with dry semolina and rolled into pellets. This process continues until all of the semolina has been formed into tiny granules of couscous. This labor-intensive process is the traditional method of preparing couscous and groups of women would come together to make large batches over several days, which were then dried i the sun and used for several months.
The Surprise Ingredient of the Week is: Lemon! ★ Lemons are believed to have originated in Southeast Asia and then spread to Spain and North Africa during the Middle Ages. Lemons then made their way to the United States with the help of Catholic Missionaries and were planted in Arizona and California. ★ There are two different types of lemons - acidic and sweet. The most common acidic varieties include Eurekas and Lisbons. The acidic type is grown commercially and the sweet types are grown mainly by home gardeners. The trees bloom continuously all year and can produce up to 500 or 600 lemons a year! ★ Lemon juice keeps cut pears, apples, bananas, and avocados from turning brown. ★ High in vitamin C, lemons prevent scurvy, a disease that causes bleeding gums, loose teeth, and aching joints. To this day, the British Navy requires ships to carry enough lemons so that every sailor can have one ounce of lemon juice a day! ★ Fresh squeezed lemon in a glass of water helps cleanse the liver. Lemons are also believed to stimulate metabolism.
Time for a laugh! What did the lemon say to the lime? Sour (how are) you doing? What do you give an injured lemon? Lemon-aid!
•••••••••••••••••••••••• •••••••••••••••• Family Fun Recipes
Sticky Fingers
cooking
Cultivating ‘Cool’inary Curiosity in Kids TM THYME to TURNIP the BEET on WHAT KIDS EAT
www.stickyfingerscooking.com © 2017 Sticky Fingers Cooking
