Kid-friendly Bubbly Broccoli and Cheddar Casserole in a Cup + Very Berry Apple Sparkling Juice for One Recipe - Sticky Fingers Cooking
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Family Meal Plan: Bubbly Broccoli and Cheddar Casserole in a Cup + Very Berry Apple Sparkling Juice for One

Family Meal Plan: Bubbly Broccoli and Cheddar Casserole in a Cup + Very Berry Apple Sparkling Juice for One

Bubbly Broccoli and Cheddar Casserole in a Cup + Very Berry Apple Sparkling Juice for One

by Erin Fletter
Photo by Natasha McCone and Kate Bezak
prep time
6 minutes
cook time
5 minutes
makes
1-1 servings

Fun Food Story

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Bubbly Broccoli and Cheddar Casserole in a Cup

Casseroles came about as a way of using leftover food to feed an entire family. This practice became especially popular in the United States in the 1950s, fueled by clever marketing from a national soup company. Today’s recipe, with broccoli and rice, takes all the cheesy goodness of a popular side dish and turns it into a nutritious and quick snack or lunch you can make in the microwave!

Happy & Healthy Cooking,

Chef Erin, Food-Geek-in-Chief
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Shopping List

  • FRESH AND FROZEN
  • 1/4 C broccoli florets
  • 1/4 C mixed frozen berries
  • DAIRY
  • 2 T milk **(see allergy subs below)**
  • 4 T grated cheddar cheese **(see allergy subs below)**
  • PANTRY
  • 1/4 C instant rice
  • 1/4 tsp cornstarch
  • salt + pepper to taste
  • 1/2 C apple juice
  • 1/2 C sparkling water
  • HAVE ON HAND
  • 1/4 C cold water

Fun-Da-Mentals Kitchen Skills

  • chill :

    to cool, not freeze, food or drink by putting it on ice or in a refrigerator.

  • chop :

    to cut something into small, rough pieces using a blade.

  • knife skills :

    Bear Claw (growl), Pinch, Plank, and Bridge (look out for trolls)

  • measure :

    to calculate the specific amount of an ingredient required using a measuring tool (like measuring cups or spoons).

  • microwave :

    to heat or cook food or liquid quickly in a microwave oven, which uses high-frequency electromagnetic waves to generate heat in the food's water molecules.

  • stir :

    to mix together two or more ingredients with a spoon or spatula, usually in a circle pattern, or figure eight, or in whatever direction you like!

Equipment Checklist

  • Microwave
  • Potholders
  • Microwave safe mug
  • Dry measuring cups
  • Liquid measuring cup
  • Spoon
  • Microwave-safe mug
  • Paper towel or dish towel
  • Cutting board
  • Kid-safe knife (a butter knife works great)
  • Measuring spoons
  • Grater
  • Soap for cleaning hands
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Ingredients

Bubbly Broccoli and Cheddar Casserole in a Cup

  • 1/4 C broccoli florets
  • 1/4 C instant rice
  • 1/4 C cold water
  • 1/4 tsp cornstarch
  • 2 T milk **(for DAIRY ALLERGY sub dairy-free/nut-free milk)**
  • 4 T grated cheddar cheese **(for DAIRY ALLERGY sub dairy-free/nut-free cheddar cheese shreds, like Daiya brand)**
  • salt + ground black pepper to taste

Very Berry Apple Sparkling Juice for One

  • 1/4 C mixed frozen berries
  • 1/2 C apple juice, divided
  • 1/2 C sparkling water

Food Allergen Substitutions

Bubbly Broccoli and Cheddar Casserole in a Cup

  • Dairy: Substitute dairy-free/nut-free milk. Substitute dairy-free/nut-free cheddar cheese shreds, like Daiya brand.

Instructions

Bubbly Broccoli and Cheddar Casserole in a Cup

1.
chop + add

Finely chop 1/4 cup of broccoli florets and add them to a microwave-safe mug.

2.
measure + stir

Measure and stir in 1/4 cup instant rice and 1/4 cup cold water to the mug.

3.
cover + microwave

Cover the mug with a paper towel or dish towel and microwave on high for 3 minutes. Carefully remove the mug using potholders!

4.
measure + add + stir

Measure and add 1/4 teaspoon cornstarch, 2 tablespoons milk, and 4 tablespoons grated cheddar cheese to the mug. Stir to combine.

5.
cover + microwave

Cover the mug with a paper towel or dish towel and microwave on high for 1 minute. Carefully remove the mug using potholders!

6.
season + taste

Season with salt and black pepper to taste. Eat and enjoy with Very Berry Apple Sparkling Juice for One!

Very Berry Apple Sparkling Juice for One

1.
measure + mix + microwave

Measure and add 1/4 cup frozen berries and 1/4 cup apple juice to a microwave-safe mug. Mix and microwave on high for 30 seconds.

2.
measure + stir

Measure and stir in the remaining 1/4 cup apple juice and 1/2 cup sparkling water.

3.
chill

If possible, refrigerate the Very Berry Apple Sparkling Juice for One while you make the Bubbly Broccoli and Cheddar Casserole in a Cup.

Surprise Ingredient: Cheese!

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Photo by MaraZe/Shutterstock.com

Hi! I'm Cheese!

"People all over the world love to eat cheese! There are so many varieties you may only be able to taste some of them. Try me sliced on crackers or grated and melted in a cheese sauce for nachos, veggies, or mac and cheese. Pizza isn't the same without me, and a grilled cheese sandwich is perfectly gooey and delicious!"

History & Etymology

  • Cheese is a dairy by-product of curdling milk. Cheese can be made from the milk of cows, goats, sheep, water buffalo, donkeys, horses, yaks, and even camels and reindeer! Cow's milk is most often used, primarily because there are many more of them, and they produce larger amounts of milk. 
  • Cheese was discovered by accident! More than 7,000 years ago, ancient people discovered cheese by carrying milk in the stomach linings of animals, which had the bacteria rennet, creating curds and whey.
  • There are almost 2,000 varieties of cheese. The United States produces the most cheese, followed by Germany and France. The US isn't the biggest consumer of cheese, though. That honor belongs to France. 
  • Most of the cheese in the US is produced in the state of Wisconsin. Plymouth, Wisconsin, bills itself as the Cheese Capital of the World. Wisconsin produces 3.5 billion pounds every year!
  • National Cheese Day is June 4. Macaroni and cheese is the most popular cheese dish in the United States.
  • Pule cheese is the most expensive worldwide. It is made with the milk of endangered Balkan donkeys from the Zasavica Special Nature Reserve in Serbia. The cheese consists of 60 percent donkey milk and 40 percent goat milk. 
  • According to Guinness World Records, the record for the largest cheese went to a Canadian producer, Agrapour, on September 7, 1995. It weighed 57,518 pounds! It was made from at least 540,000 gallons of milk! 
  • The word "cheese" comes from the Old English "cēse," from the Latin "caseus," from which we also get the word "casein," the main protein in milk. 

How Cheese is Made

  • Bacteria are added to milk to convert the lactose (milk sugar) into lactic acid, and then an enzyme is added, curdling the milk. This enzyme is called rennet, which used to be taken from the stomachs of young cows but is now found in genetically engineered bacteria and yeast. It takes about 10 pounds of milk to make just one pound of cheese, though this ratio can vary depending on the type of milk.
  • The first industrial cheese factory began in 1815 in Switzerland. The first large-scale cheese production started in 1851, when a farmer in Rome, New York, with milk from neighboring farms, began producing cheese using an assembly-line method. 
  • Cheddar cheese is not naturally orange. All cheese is naturally white, off-white, or golden yellow, depending on the milk used to make it. Annatto is added to get the orange color of cheddar cheese. It is a natural food coloring made from the seeds of the tropical achiote tree. 
  • Mold is a feature of three categories of cheeses: soft-ripened, washed-rind or spear-ripened, and blue. 
  • Soft-ripened cheeses, including Brie and Camembert, have a white mold growing on the outside of the soft cheese. 
  • Washed-rind and spear-ripened cheeses are cured with saltwater brine or mold-bearing agents like beer, wine, brandy, and spices. The bacteria can produce strong flavors and a firm rind around a hard washed-rind cheese, like Appenzeller (Switzerland–cow's milk). Spear-ripened cheeses are typically soft or semi-soft cheeses. They may have a pink or orange rind, including Limburger (area of Belgium, Netherlands, and Germany–cow's milk), Munster (France–cow's milk), and Port Salut (France–cow's milk).
  • Blue cheeses are created by injecting mold into cheese, either Penicillium roqueforti or Penicillium glaucum, giving these cheeses their distinct blue veins. Examples of blue cheeses are Gorgonzola (Italy–cow's milk), Roquefort (France–sheep's milk), and Stilton (England–cow's milk). 

How to Buy & Eat

  • Cheese can be purchased in cheese shops, grocery stores, and farmers' markets. Cheese shops and some grocery stores have a dedicated section or cheese counter where staff can help you learn about cheeses you may be unfamiliar with and help you choose one or more for a specific meal or occasion. You may also be able to taste samples. You can purchase cheese in blocks, loaves, wheels, or pre-shredded. 
  • A person who sells cheese and is likely an expert in the subject is called a "cheesemonger."
  • Soft cheeses include France's Brie (cow's or goat's milk), Camembert (cow's milk), and Neufchâtel (cow's milk). Soft cheeses mature for less than a month. Cottage cheese and cream cheese are not aged at all. 
  • Semi-soft cheeses are high in moisture content. They may be mild in flavor or pungent, depending on their age. Examples of semi-soft cheeses are Feta (Greece–sheep's or goat's milk), Fontina (Italy–cow's milk), Havarti (Denmark–cow's milk), Munster (France–cow's milk), Mozzarella (Italy–cow's or Italian buffalo's milk).
  • Semi-hard cheeses include Cheddar (England–cow's or goat's milk), Gouda (Netherlands–cow's or goat's milk), Monterey Jack (US-California–cows' milk), and Roquefort (France–sheep's milk).
  • Hard cheeses are matured for months or years. These include Italy's Parmesan (cow's milk) and Pecorino Romano (sheep's milk), and Switzerland's Gruyère (cow's milk).
  • Cheddar and Gruyère cheeses work well with macaroni and cheese and grilled cheese sandwiches because they melt easily. Mozzarella cheese is typically put on pizzas, although you can also find pizzas with cheddar, feta, fontina, Gouda, or Muenster (the American version of Munster). Some pizza eaters only want cheese on their pizzas and nothing else! 
  • Cheese boards have become popular for serving at both elegant and casual parties. A good cheese board will include a wide selection of cheeses of all types; fresh fruit, like sliced apples, berries, or grapes; bread or crackers; and nuts.

Nutrition

  • Dairy cheese is rich in calcium and protein but may also be high in saturated fat and sodium. Consuming a moderate amount of cheese can contribute to a healthful diet, especially when combined with vegetables and whole grains.
  • One-half cup of full-fat (4 percent) cottage cheese has more protein and less saturated fat and sodium than a one-ounce wedge of many hard cheeses. You can also find low- or reduced-fat versions of some cheeses.
  • The amount of vitamins depends on the type of cheese, but cheese generally has good amounts of vitamins A, B12, and other B vitamins. Besides calcium, it is also a good source of the minerals phosphorus, selenium, and zinc.
  • Most cheese is made from pasteurized milk. Pasteurization kills harmful bacteria. Cheese made from raw milk is not recommended due to the risk of dangerous bacterial infections.

History of the Casserole!

Photo by AS Foodstudio/Shutterstock.com (tuna casserole)
  • Casseroles can be a side dish or a one-dish meal that is baked until bubbly. They are an economical way to stretch whatever food is available.
  • Casseroles probably got their start in Europe. The word "casserole" is French for "saucepan," and refers to the baked food and to the glass or earthenware container it is baked in.
  • Artifacts of cooking vessels where food was cooked and then shared have been found that go back to ancient times. They may have included rice and meat that were slowly cooked.
  • America in the 19th century embraced this way of cooking as immigrants brought their own versions to New World shores. 
  • Spanish "paella" (chicken, seafood, rice, and saffron) and Italian "lasagna" (pasta, meat, tomato sauce, and cheese) are examples that fit the broad definition of a casserole. Portugal has variations of a cod fish ("balcalhau") casserole. "Kugel" is an Ashkenazi Jewish dish made with "lokshen" noodles or potatoes. And in the Philippines, "kiampong" is a casserole of meat, vegetables, and glutinous rice.
  • Casseroles reached the height of popularity in the United States in the 1950s. The Campbell's Soup Company helped fuel the popularity of casseroles with its condensed cream soups, which served as a simple base for using leftover foods to serve the whole family. 
  • Popular US casseroles include macaroni and cheese, tuna noodle casserole, green bean casserole, potatoes au gratin, American goulash (pasta, ground meat, and tomato sauce), and Chicken Divan (chicken, broccoli, and Mornay sauce).

Let's Learn About the United States!

Photo by JeniFoto/Shutterstock.com (July 4th Picnic)
  • Most of the United States of America (USA) is in North America. It shares its northern border with Canada and its southern border with Mexico. It consists of 50 states, 1 federal district, 5 territories, 9 Minor Outlying Islands, and 326 Indian reservations. 
  • The country's total area is 3,796,742 square miles, globally the third largest after Russia and Canada. The US population is over 333 million, making it the third most populous country in the world, after China and India.
  • The United States of America declared itself an independent nation from Great Britain on July 4, 1776, by issuing the Declaration of Independence.
  • The Revolutionary War between the US and Great Britain was fought from 1775-1783. We only had 13 colonies at that time! On September 9, 1776, the Second Continental Congress met in Philadelphia and declared that the new nation would be called the United States. 
  • The 13 colonies became states after each ratified the constitution of the new United States, with Delaware being the first on December 7, 1787.  
  • The 13 stripes on the US flag represent those first 13 colonies, and the 50 stars represent our 50 states. The red color of the flag symbolizes hardiness and valor, white symbolizes innocence and purity, and blue symbolizes vigilance and justice.
  • Before settling in Washington DC, a federal district, the nation's capital resided in New York City and then Philadelphia for a short time. New York City is the largest city in the US and is considered its financial center. 
  • The US does not have a recognized official language! However, English is effectively the national language. 
  • The American dollar is the national currency. The nickname for a dollar, "buck," comes from colonial times when people traded goods for buckskins!
  • Because the United States is so large, there is a wide variety of climates and types of geography. The Mississippi/Missouri River, running primarily north to south, is the fourth-longest river system in the world. On the east side of the Mississippi are the Appalachian Mountains, the Adirondack Mountains, and the East Coast, next to the Atlantic Ocean. 
  • On the west side of the Mississippi are the flat Great Plains, the Rocky Mountains (or Rockies), and the West Coast, next to the Pacific Ocean, with several more mountain ranges in coastal states, such as the Sierras and the Cascades. Between the coasts and the north and south borders are several forests, lakes (including the Great Lakes), rivers, swamps, deserts, and volcanos. 
  • Several animals are unique to the US, such as the American bison (or American buffalo), the bald eagle, the California condor, the American black bear, the groundhog, the American alligator, and the pronghorn (or American antelope). 
  • The US has 63 national parks. The Great Smoky Mountains, Yellowstone, Yosemite, Zion, and the Grand Canyon, with the Colorado River flowing through it, are among the most well-known and visited.
  • Cuisine in the US was influenced early on by the indigenous people of North America who lived there before Europeans arrived. They introduced beans, corn, potatoes, squash, berries, fish, turkey, venison, dried meats, and more to the new settlers. Other influences include the widely varied foods and dishes of enslaved people from Africa and immigrants from Asia, Europe, Central and South America, and the Pacific Islands. 

What's It Like to Be a Kid in the United States?

  • Education is compulsory in the US, and kids may go to a public or private school or be home-schooled. Most schools do not require students to wear uniforms, but some private schools do. The school year runs from mid-August or the beginning of September to the end of May or the middle of June.
  • Kids generally start school at about five years old in kindergarten or earlier in preschool and continue through 12th grade in high school. After that, many go on to university, community college, or technical school. 
  • Spanish, French, and German are the most popular foreign languages kids learn in US schools. 
  • Kids may participate in many different school and after-school sports, including baseball, soccer, American football, basketball, volleyball, tennis, swimming, and track and field. In grade school, kids may join in playground games like hopscotch, four-square, kickball, tetherball, jump rope, or tag.
  • There are several fun activities that American kids enjoy doing with their friends and families, such as picnicking, hiking, going to the beach or swimming, or going to children's and natural history museums, zoos and wild animal parks, amusement parks, water parks, state parks, or national parks. Popular amusement parks include Disneyland, Disney World, Legoland, Six Flags, and Universal Studios.
  • On Independence Day or the 4th of July, kids enjoy a day off from school, picnicking, and watching fireworks with their families. 
  • Thanksgiving is celebrated on the last Thursday in November when students get 2 to 5 days off school. Christmas, Hanukkah, and Kwanzaa are popular December holidays, and there are 2 or 3 weeks of winter vacation. Easter is celebrated in March, April, or May, and kids enjoy a week of spring recess around that time.  
  • Barbecued hot dogs or hamburgers, watermelon, apple pie, and ice cream are popular kid foods for 4th of July celebrations. Turkey, dressing, green bean casserole, cranberry sauce, and pumpkin pie are traditional Thanksgiving foods. Birthday parties with cake and ice cream are very important celebrations for kids in the United States!

That's Berry Funny

What do you get when you cross broccoli with a vampire? 

Count Broccula!

That's Berry Funny

What is a ghost’s favorite soup? 

Scream of Broccoli!

That's Berry Funny

What do you call a raspberry that uses foul language? 

Berry Rude.

Lettuce Joke Around

What can a whole apple do that half an apple can't do? 

It can look round.

THYME for a Laugh

What’s a pirate’s favorite cheese?

Chedd-AAARGH!

Lettuce Joke Around

Why did the blueberry stop in the middle of the road? 

Because he ran out of juice!

THYME for a Laugh

What do you call a sad raspberry? 

A blueberry.

That's Berry Funny

What’s a ghost’s favorite fruit? 

Boo-berries!

That's Berry Funny

What kind of music does broccoli like to listen to?

Broc and Roll.

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