Kid-friendly Fancy French Garden Carrot Gougères + Petite Veggie Crudités & Rémoulade + Lemon Spritz Recipe - Sticky Fingers Cooking
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Family Meal Plan: Fancy French Garden Carrot Gougères + Petite Veggie Crudités & Rémoulade + French Lemon Spritz + VEGAN & GLUTEN-FREE Fancy French Garden Carrot Gougères

Family Meal Plan: Fancy French Garden Carrot Gougères + Petite Veggie Crudités & Rémoulade + Lemon Spritz

Fancy French Garden Carrot Gougères + Petite Veggie Crudités & Rémoulade + French Lemon Spritz + VEGAN & GLUTEN-FREE Fancy French Garden Carrot Gougères

by Erin Fletter
Photo by AS Foodstudio/
prep time
40 minutes
cook time
25 minutes
4-6 servings

Fun Food Story

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Fancy French Garden Carrot Gougères

Gougères (pronounced "goo-ZHER") are French cheese puffs. They are traditionally baked hollow dough balls made from choux (pronounced "shoo") pastry mixed with cheese. Choux is the same light, flaky pastry used to make profiteroles, eclairs, beignets, Parisian gnocchi, and churros! Sometimes gougères are plain, and other times they're stuffed with various ingredients such as fresh and dried herbs, mushrooms, beef, or ham. Although you won't be filling the insides of your puffs, they're not plain! We've added grated carrot and cheese to our gougères dough.

Happy & Healthy Cooking,

Chef Erin, Food-Geek-in-Chief

Shopping List

  • (Please note ingredients that begin with asterisks are only for regular Gougères recipe. Alternate Vegan and Gluten-Free Gougères recipe ingredients are at the end of the list.)
  • 1 carrot
  • 1 lemon
  • Pick 3 of these for crudités (your choice!):
  • 1 handful baby carrots
  • 1 handful fresh green beans
  • 1/2 bunch red radishes
  • 2 to 3 stalks celery
  • 1 cucumber
  • DAIRY and EGGS
  • *1/4 C whole milk **(see allergy subs below)**
  • *2 1/2 T butter **(see allergy subs below)**
  • *6 oz cheddar or provolone cheese **(see allergy subs below)**
  • 2 T plain yogurt **(see allergy subs below)**
  • *2 eggs **(see allergy subs below)**
  • *1/2 C all-purpose flour **(see allergy subs below)**
  • 3/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 C + 1/2 tsp sugar
  • 2 T vegetable oil for greasing pan or cupcake maker
  • 2 T mayonnaise **(see allergy subs below)**
  • 2 1/2 C sparkling water
  • 1 C ice
  • ALTERNATE ingredients for Vegan and Gluten-Free recipe:
  • 2 C tapioca flour (found at natural grocery stores, Asian markets, and larger grocery stores)
  • 3/4 C unsweetened soy, rice, or coconut milk (dairy-free/nut-free milk)
  • 1 T baking powder
  • 8 T or 1 stick dairy-free/nut-free butter, like Earth Balance brand
  • 3 to 4 T nutritional yeast

Fun-Da-Mentals Kitchen Skills

  • fold :

    to gently and slowly mix a light ingredient into a heavier ingredient so as not to lose air and to keep the mixture tender, such as incorporating whipped egg whites into a cake batter or folding blueberries into pancake batter; folding is a gentler action than mixing or whisking.

  • grate :

    to reduce food, like a carrot, to very small shreds or pieces of the same size by rubbing it on a tool with an outside surface that has holes with cutting edges (a grater).

  • pour :

    to cause liquid, granules, or powder to stream from one container into another.

  • simmer :

    to cook a food gently, usually in a liquid, until softened.

  • squeeze :

    to firmly press or twist a food with fingers, hands, or a device to remove its liquid, like shredded potatoes, frozen and thawed spinach, or tofu.

  • 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!

  • whisk :

    to beat or stir ingredients vigorously with a fork or whisk to mix, blend, or incorporate air.

Equipment Checklist

  • Pitcher
  • Citrus juicer (optional)
  • Dry measuring cups
  • Liquid measuring cup
  • Spoon to stir
  • Cutting board + kid-safe knife
  • Large plate
  • Small bowl
  • Measuring spoons
  • Whisk
  • Oven
  • Muffin pan
  • Pastry brush (optional, for greasing muffin pan)
  • Saucepan
  • Grater
  • Large mixing bowl
  • Rubber spatula
  • Whisk or immersion blender


Fancy French Garden Carrot Gougères

  • 1/4 C whole milk **(for DAIRY ALLERGY follow Vegan and Gluten-Free recipe OR sub dairy-free/nut-free milk)**
  • 2 1/2 T butter **(for DAIRY ALLERGY follow Vegan and Gluten-Free recipe OR sub dairy-free/nut-free butter, like Earth Balance)**
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 tsp sugar
  • 1/2 C all-purpose flour **(for GLUTEN ALLERGY follow Vegan and Gluten-Free recipe OR sub gluten-free/nut-free all-purpose flour)**
  • 1 carrot
  • 1/2 C cheddar or provolone cheese + extra for topping **(for DAIRY ALLERGY follow Vegan and Gluten-Free recipe OR sub dairy-free/nut-free cheese shreds, like Daiya brand)**
  • 2 eggs **(for EGG ALLERGY follow Vegan and Gluten-Free recipe OR sub 2 T ground flaxseed + 6 T warm water—more info below)**
  • 2 T vegetable oil for greasing muffin pan

Petite Veggie Crudités & Rémoulade

  • Pick 3 of your choice:
  • 1 handful baby carrots
  • 1 handful fresh green beans
  • 1/2 bunch red radishes
  • 2 to 3 stalks celery
  • 1 cucumber
  • 2 T plain yogurt **(for DAIRY ALLERGY sub soy or other dairy-free/nut-free plain yogurt)**
  • 2 T mayonnaise **(for EGG ALLERGY sub vegan mayonnaise)**
  • 1 squeeze of lemon juice
  • 1 big pinch salt
  • 1 tiny pinch ground black pepper
  • 1 pinch sugar

French Lemon Spritz

  • 1 lemon, juiced
  • 1/4 C sugar
  • 2 1/2 C sparkling water
  • 1 C ice

VEGAN & GLUTEN-FREE Fancy French Garden Carrot Gougères

  • 2 C tapioca flour (found at natural grocery stores, Asian markets, and larger grocery stores)
  • 3/4 C unsweetened soy, rice, or coconut milk (dairy-free/nut-free milk)
  • 1 T baking powder
  • 1/2 tsp salt
  • 1/4 tsp sugar
  • 1/4 tsp ground black pepper
  • 8 T (1 stick) dairy-free/nut-free butter, softened (like Earth Balance brand)
  • 3 to 4 tablespoons nutritional yeast
  • 1 carrot
  • 2 vegetable oil for greasing muffin pan

Food Allergen Substitutions

Fancy French Garden Carrot Gougères

  • Dairy: Follow the Vegan and Gluten-Free version of the recipe OR substitute dairy-free/nut-free milk, dairy-free/nut-free butter, like Earth Balance, and dairy-free/nut-free cheese shreds, like Daiya brand.
  • Gluten/Wheat: Follow the Vegan and Gluten-Free version of the recipe OR substitute gluten-free/nut-free all-purpose flour.
  • Egg: Follow the Vegan and Gluten-Free version of the recipe OR substitute 2 T ground flaxseed + 6 T warm water. Stir and soak flaxseeds in warm water for 5 minutes or until fully absorbed and thickened.

Petite Veggie Crudités & Rémoulade

  • Dairy: Substitute soy or other dairy-free/nut-free plain yogurt.
  • Egg: Substitute vegan mayonnaise.


Fancy French Garden Carrot Gougères

gougeres intro

We are making Gougères! (baked cheese puffs), pronounced "goo-ZHER."

preheat + measure + simmer

Preheat your oven to 400 F. Measure 1/4 cup water, 1/4 cup milk, 2 1/2 tablespoons butter, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/4 teaspoon sugar into a cold saucepan on your stovetop. Turn the heat on your stovetop to medium-high to melt the butter and simmer the ingredients, whisking continuously.

add + stir

After 1 to 2 minutes of heating the water and milk mixture, immediately add 1/2 cup flour to your saucepan, continuing to whisk until a bowl forms and pulls away from the sides of the pan. Reduce the heat to medium-low and continue to stir vigorously for another minute or two until the dough is thick and glossy. Transfer the dough to a mixing bowl and allow it to cool a bit.

grate + crack + whisk

While the dough cools, grate 1 carrot and 1/2 cup cheddar or provolone cheese. Next, crack 2 eggs into the dough, one at a time, whisking like mad after each one!

fold + brush + scoop

Fold in the grated carrots and cheese and brush 2 tablespoons vegetable oil in the wells of your muffin pan. Scoop a tablespoon of dough into each muffin well and top each dough ball with a sprinkle of grated cheese.

bake + enjoy!

Bake until golden and crispy, about 20 minutes. Remove from the oven and let cool for a few minutes. These make a delicious snack served with Petite Veggie Crudités & Rémoulade and French Lemon Spritz (see recipes)!

Petite Veggie Crudités & Rémoulade


"Crudités" (croo-deh-TAY) and "rémoulade" (RAY-moo-laud) are French words. Crudités are raw vegetable appetizers served with rémoulade, a French dipping sauce.

chop + slice + arrange

Chop and slice your selection of veggies into bite-sized pieces, large enough to dip. Arrange on a large plate.

measure + whisk + dip

In a small bowl, measure and whisk together 2 tablespoons yogurt, 2 tablespoons mayonnaise, 1 squeeze of lemon juice, 1 big pinch of salt, 1 tiny pinch of black pepper, and 1 pinch of sugar. Dip your veggies in the rémoulade dip and enjoy!

French Lemon Spritz

squeeze + stir + pour

Squeeze the juice of 1 lemon into a pitcher. Add 1/4 cup sugar and stir. Measure and pour in 2 1/2 cups of sparkling water and stir until the sugar is dissolved. Divide 1 C ice between cups and pour the spritz over the ice!

VEGAN & GLUTEN-FREE Fancy French Garden Carrot Gougères

gougères intro

We are making Gougères! (baked cheese puffs), pronounced "goo-ZHER."

preheat + brush

Preheat your oven to 400 F and brush 2 tablespoons of vegetable oil in the wells of your muffin pan.

measure + mix

In a large bowl, measure and mix 2 cups tapioca flour, 3/4 cup dairy free milk, 1 tablespoon baking powder, 1/2 teaspoon salt, 1/4 teaspoon sugar, 1/4 teaspoon black pepper, 8 tablespoons dairy free butter, and 3 to 4 tablespoons nutritional yeast.

grate + pulse

Grate 1 carrot and add to the mixture in the bowl. Whisk or use an immersion blender to pulse for at least 5 seconds while counting in French: 1 un (uhn), 2 deux (deuh), 3 trois (twah), 4 quatre (KAH-truh), 5 cinq (sank). You may need to use a spatula to scrape down the sides of the bowl so that everything gets blended very, very well.

pour + bake + cool

Pour batter into the greased muffin pan, not quite to the top. Bake for about 20 minutes, until puffy and just lightly browned. Remove from the oven and let cool for a few minutes. These make a delicious snack served with Petite Veggie Crudités & Rémoulade and French Lemon Spritz (see recipes)!

Surprise Ingredient: Carrots!

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Photo by Kindel Media

Hi! I'm Carrot!

“I'm at the root of this recipe! Get it? Root? Carrots are root vegetables! We grow up in dark and cozy soil. Our leaves get plenty of sunshine, though. If you grow us, it's so satisfying to pull us out of our underground home and know you'll be tasting our crunchy sweetness very soon. But you may want to wash us first! You can eat carrots raw or cook them first. Either way, you'll enjoy our flavor, texture, and color in salads, savory dishes, and desserts, like carrot cake!"


  • Before carrots were orange, they were purple, red, white, and yellow. In the 16th century (after the Middle Ages), Dutch carrot growers invented the orange carrot in honor of the House of Orange, the Dutch Royal Family (for Kings and Queens). They did this by crossbreeding pale yellow carrots with red carrots. 
  • Carrots soon caught on in England as both a food and a fashion accessory. For example, it's said that ladies in the 1600s would decorate their hats with carrot tops instead of feathers! 
  • The carrots we eat today were domesticated from a wild carrot native to Europe and southwestern Asia.
  • No one knows exactly how old carrots are, but history traces them back about 5,000 years. They were mistaken for parsnips before the carrot was identified as a distinct vegetable. Carrots and parsnips are related but from different families. Parsnips are white and look a lot like carrots. They're also root vegetables!
  • When carrots were first grown many hundreds of years ago, farmers prized them for their aromatic leaves and seeds—not just the roots! 
  • According to some sources, carrots are the second most popular vegetable in the world, behind just one other. Can you guess what's number one? Potatoes!
  • The longest carrot ever recorded was over 20 feet long! (The measurement included the taproot's long, skinny end.) The heaviest carrot recorded weighed over 22 pounds!
  • You may think rabbits love carrots naturally, and this is largely because of the popularity of the wise-cracking and charming cartoon rabbit character named Bugs Bunny. We see Bugs Bunny munching on a carrot in most scenes. In reality, if a rabbit ate a whole carrot, it would be like you or me eating 20 carrots in one sitting! Way too much! Here's another fun fact: The voice of Bugs Bunny, Mel Blanc, reportedly did not like carrots at all.

Anatomy & Etymology

  • Carrots belong to the Umbelliferae family, named for their resemblance to an umbrella when their leafy green stems are attached. This family includes celery, parsnip, fennel, dill, and coriander.
  • Carrots are root vegetables, meaning they grow underneath the ground. Their feathery leaves grow above the ground. Can you think of other root vegetables? A few of them are beets, onions, turnips, potatoes, radishes, parsnips, fennel, garlic, and jicama.
  • You can eat every part of the carrot. Typically we eat the root part of the plant, but the stems and leaves are edible, too! A carrot's root can grow anywhere from 2 to 20 inches long before it's picked!
  • Carrots like to grow in cooler climates, not tropical, hot places. For this reason, they are usually grown in the autumn, winter, and spring months.
  • Baby carrots sold in grocery stores started as long carrots that were sliced and tumbled into smaller pieces to make them "baby-sized."
  • Carrot seeds are tiny. Find a teaspoon. How many carrot seeds do you think will fit inside? About 2,000!
  • A carrot plant will live for two years, meaning new crops need to be planted from seed every two years.
  • There are two main classes of carrots: Western and Eastern. The Western class includes four types, classified by their root shape: Chantenay, Danvers, Imperator, and Nantes. Several cultivars (varieties created by selective breeding) exist under each type. Many varieties have different colors than the typical orange. How many colors have you seen? The next time you're in the grocery store, look for these diverse carrots.
  • The English word "carrot" comes from the Greek word "karoton."

How to Pick, Buy, & Eat

  • One large carrot or a handful of baby carrots counts as one vegetable serving. Aim for three servings of veggies a day for kids and five servings for adults.
  • Carrots can be eaten raw, roasted, juiced, boiled, mashed, or steamed. However, they are most nutrient-dense when cooked and eaten with fat like butter or oil.
  • When you eat a carrot, how does it taste? Modern carrots have been bred to be sweet, which is why we often use them in baked goods like carrot cake! On the other hand, ancient carrots were bitter, not sweet.
  • Look for firm, brightly colored carrots with smooth, firm skin. Carrots that are limp or black near the top are not fresh.
  • Thicker carrots may be older and tougher to eat, whereas thinner carrots are typically younger, fresher, and sweeter.
  • Store carrots in the crisper drawer of your refrigerator, where they will keep for a few weeks!
  • One of the tastiest, easiest ways to cook carrots is to toss them with melted butter, salt, honey, and garlic, then roast them at 425 F for 20 minutes.
  • You can grate raw carrots and add them to salads or chop them to add to soups or stews. If you boil or steam carrots, you then puree them to add to breads, cookies, cakes, or even tomato sauce to sweeten it. Carrots add natural sweetness to whatever recipe they're in (and a pretty orange color, too!).


  • Eyes! The color of a fruit or vegetable tells us what nutrient it contains (nature is amazing!). Orange vegetables and fruits have a particular nutrient called beta carotene. Beta carotene was named for the carrot itself! This nutrient converts to vitamin A inside the body, which is good for our eyes! Studies have shown that only three percent of beta carotene is released from the raw vegetable when we digest it. But this percentage can be improved when we juice or puree raw carrots or cook them with fat like butter or oil. Carrots have the most beta carotene of any vegetable!
  • Teeth! The crunchiness of carrots helps clean the plaque off your teeth and gums, just like your toothbrush! Of course, this doesn't mean eating a carrot at the end of the day can substitute for brushing your teeth! Carrots also have minerals that protect the teeth. 
  • Purple carrots include anthocyanin, an antioxidant, just like purple eggplants, blueberries, and other colorful fruits. 
  • As with all vegetables, eating carrots helps protect us from getting sick! 


What are Gougères?

Photo by P-Kheawtasang for Shutterstock
  • Reportedly, gougères (goo-ZHER) originated in the Burgundy region of France, specifically the town of Tonnerre. Earlier versions of gougères were not so much a pastry as a stew and were made with herbs, bacon, eggs, cheese, spices, and meat mixed with animal blood, then prepared in a sheep's stomach! In earlier times, people would eat every part of the animal, including their organs, said to be highly nutritious and good for health. 
  • These hollow cheese puffs are baked using "pâte à choux" (choux (shoo) pastry) and are sometimes filled after baking with savory ingredients like cheese, mushrooms, salmon mixed with cream cheese, and other cooked meat mixtures. They can be eaten warm or cold. When served individually, their diameter varies from about 1 to 4 inches; however, gougères can also be formed into a ring and cut into slices after baking.

Let's Learn About France!

Photo by Alliance Images/
  • Bonjour (hello)! Bienvenue en (welcome to) France and the spectacular Eiffel Tower in Paris, the Mona Lisa, painted by Leonardo da Vinci, and ancient Roman ruins in the Provence region.
  • France is a European country, and its official name is the French Republic. The capital city is Paris, which also has the most people. 
  • France's land area is 248,573 square miles. That is almost the size of the US state of Texas! The number of people in France is 67,874,000, about 43 percent more than in Texas.
  • The official and national language is French, which is also the official language in 12 other countries, and a co-official language in 16 countries, including Canada. 
  • France's government consists of a president, a prime minister, and a parliament and is divided into regions and departments rather than states and counties.
  • The French have a well-known motto, "Liberty, Equality, Fraternity."
  • In addition to the Eiffel Tower, France is known for the Louvre, the most visited art museum worldwide (the Mona Lisa resides there), the Notre-Dame Cathedral, and the French Riviera (Côte d'Azur) in southeastern France on the Mediterranean coast.
  • France is famous for the "beaux-arts" (fine arts). Paris is still home to many artists and great painters, artisans, and sculptors. Great literature came from French authors, such as Victor Hugo's novels Les Misérables and The Hunchback of Notre Dame.
  • Paris has two popular nicknames. The most common is "The City of Light" (La Ville Lumière), which came about because Paris was the first European city to implement street lighting in 1860, lighting up the city with 56,000 gas street lamps. The second is "The City of Love," (La Ville de L'amour). This name is probably due to Paris being considered one of the most romantic cities in the world and the high number of marriage proposals at the Eiffel Tower!
  • French cuisine is known for its freshness and high quality. Many of the world's greatest pastries originated in France, such as the croissant, eclair, and macaron!
  • Other French foods are escargot (snails!), baguette (bread), ratatouille (roasted tomato, zucchini, and eggplant—remember the movie?!), and crepes (very thin pancakes).

What's It Like to Be a Kid in France?

  • Most kids start school (preschool) at around age three. Depending on the area and the school, students go to school 4 to 5 days a week. They often get a 1½-hour lunch break, and some kids go home for lunch. 
  • Dinner is served at 7:30 pm or later, so afternoon snacks are essential. "Le goûter" (goo-tay), or afternoon tea, often includes a "tartine," a slice of bread topped with something sweet or savory (like cheese, butter and jam, or Nutella). Other popular snacks are yogurt, fromage blanc (white cheese), and fruit. 
  • Popular sports for kids are soccer, bicycling, and tennis.
  • There are several parks in France, in and around Paris. Napoleon III even designed one of them, the Bois de Boulogne, where you can find beautiful gardens, lakes, a zoo, an amusement park, and two horse racing tracks. In addition, kids can go on pony rides, play mini-golf, and race remote control boats at many public parks.  
  • Of course, kids can also go to the most popular theme park in Europe, Disneyland Paris, which opened in 1992. While there, kids can go on a ride unique to Disneyland Paris: Ratatouille: The Adventure!

THYME for a Laugh

How do you know carrots are good for your eyes? 

Well, have you ever seen a rabbit wearing glasses?

THYME for a Laugh

Why did the lemon stop halfway across the road? 

He ran out of juice!

THYME for a Laugh

How did the gardener mend his trousers? 

With a vegetable patch!

Lettuce Joke Around

What do you give an injured lemon?


The Yolk's On You

"Knock, knock." 

"Who’s there?"


"Carrot who?" 

"Don’t you carrot all about me? Let me in!"

Lettuce Joke Around

Why did the lemon have no friends? 

Because she was a sour-puss!

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