WIC Food

June 2023

NEW WIC CEREAL OPTION

2023-06-27T16:41:11+00:00June 22nd, 2023|Categories: Child Health, Mom Health, Pregnancy, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

Now Offering Avelina Instant Oatmeal

WIC clients can redeem their cereal benefits for Avelina Instant Oatmeal. This new Grocery Services North product is an easy and nutritious way to start a morning. This WIC-approved option for oats is redeemed in the cereal category, not the whole grains category, which means you can redeem your cereal benefits for even more healthy oatmeal. 

Breakfast cereal doesn’t have to be served up cold. Instant oatmeal is the perfect way to get a nice warm meal to start the day.

That’s why we’re excited to introduce you to the newest addition to the WIC cereal option, this delicious instant oatmeal. This delicious and convenient breakfast option is packed with fiber, protein, vitamins, and minerals.

One of the best things about Avelina Instant Oatmeal is that it’s incredibly easy to prepare. Simply add hot water or microwave it for a minute, stir, and enjoy. This makes it the perfect breakfast option for busy mornings, when you don’t have time to cook something on the stove. 

Visit a Grocery Services North to redeem your WIC benefits for Avelina Instant Oatmeal today.  Find a Grocery Services North store near you on our locations page.

WIC Inspired Recipes: Limeade

2023-06-20T14:15:53+00:00June 20th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping|Tags: , , , , , , , , , , , |

limeade

LIMEADE

1 cup warm water

1 cup fresh squeezed lime juice (About 12 medium sized limes)

3 cups cold water

1 cup sugar

Combine the warm water and sugar in a pitcher, stir until sugar is dissolved. 

Stir in the lime juice, then add the cold water and stir. Chill before serving. 

Serve in a glass with ice and garnish with a slice of lime or mint leaves if you want to be fancy!

WIC Inspired Recipes – Tuna Stuffed Tomatoes

2023-06-02T13:50:08+00:00June 2nd, 2023|Categories: Grocery Services North, Mom Health, Recipes, WIC Food, WIC Nutrition|Tags: , , , , |

These Tuna Stuffed Tomatoes with minimal ingredients make a great fresh snack (or meal) for those hot summer days when you don’t feel like cooking, and they only take a few minutes to make! 

TUNA STUFFED TOMATOES

3 cans of tuna (drained)

2 – 3 large tomatoes (the bigger the better!)

½ cup of chopped parsley

Black pepper & onion powder to taste

Optional: Add 1 – 2 tbsp of plain yogurt to make the tuna mix creamy

Drain 3 cans of tuna and empty into a medium sized bowl. Chop ½ cup of parsley and mix in with the tuna, along with black pepper and onion powder to taste. 

Rinse tomatoes with water and use a knife to cut a circle around the stems. Remove the top of the tomato and gently hollow out the insides with a spoon. Fill the tomatoes with the tuna mixture and enjoy! 

May 2023

Summer Sheet Pan Recipes With WIC Foods

2023-06-01T10:36:36+00:00May 31st, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

Summertime is the perfect time to enjoy quick and healthy meals with your family.

A quick healthy summer meal for the entire family is just a sheet pan and a few WIC ingredients away.

One of the easiest ways to do this is to use a sheet pan and a few WIC ingredients. Simply preheat your oven, line your sheet pan with foil, and add your favorite vegetables. Season everything with salt, pepper, and your favorite herbs, and roast in the oven until cooked through. 

Sheet pan meals are not only healthy and delicious, but are also quick and easy to make. Plus, cleanup is a breeze! So next time you’re looking for a summertime meal that the whole family will enjoy, reach for a sheet pan and a few WIC ingredients. Here are a few ideas to kick-start your dinner.

For breakfast, lunch or dinner this sheet pan meal is tasty any time of day!

ROASTED VEGGIES & EGGS

Round up all your leftover vegetables you can find here are a few ideas:

Onion, chopped

Carrots, chopped 

Bell peppers, chopped

Tomatoes, quartered

Roasted Vegetables:

Toss vegetables on the pan and add 2 tablespoons of olive oil and season with salt and pepper. You can also add any other seasonings you may like such as a sprinkle of dried Italian Seasoning, garlic powder, onion powder or cumin. Put the vegetables on one side of the pan. Bake at 375 for about 20 to 30 minutes or until the vegetables are tender. Once they are cooked, remove from the pan. Serve.

For the Eggs:

Spray pan with non-stick spray and break eggs (as many as you would like) onto a sheet pan. Cook at 425 degrees for about 5 minutes or until eggs are set and cooked to the way you like them. Place vegetables on a plate and top with egg. 

This recipe is a spin on fish and chips, and can all be done on one sheet pan. 

TUNA PATTIES AND ROASTED POTATOES

2 cans Tuna

2 potatoes, diced

1/2 onion, diced, divided

¼ cup of breadcrumbs

1 egg

Celery, chopped

Salt and pepper

Put drained tuna in a bowl. Add ½ of the onion you diced (keeping some of the potatoes). Add breadcrumbs, egg, chopped celery. Form into patties, and place on a baking sheet. Brush the top with olive oil. Place diced potatoes on the other side of the baking sheet and the remaining onion. Season with salt and pepper. Cook at 400 for 15 minutes. Flip the tuna patties and cook for another 10 minutes. Serve.

April 2023

Wellness Bowl with Creamy Avocado Dressing

2023-04-17T17:42:29+00:00April 17th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , |

Bowl:

1 sweet potato

1 can chickpeas or bean of your choice

1 cup brown rice

2 zucchini squash

½ cup onion

1 ½ cup lettuce

1/2 avocado

1 lemon or lime

Seasonings: Salt, Pepper, Garlic Powder, Paprika

Makes 2 Servings

 

Dressing:

½ medium avocado

3 tbsp olive oil

3 tbsp plain yogurt

Juice of ½ lemon

1 garlic clove, minced

4 tbsp water

1/2 tsp salt

1/4 tsp black pepper

Blend ingredients together to make a tasty creamy avocado sauce to top off your bowl.

Cook the brown rice to package instructions and preheat the oven to 425. Wash and peel your sweet potatoes and cut into diced chunks. Add to a bowl and drizzle with olive oil and seasonings and add to a baking sheet lined with foil.  Peel and chop the onion and zucchini squash into strips, then add onions to the baking sheet along with the diced sweet potatoes. Roast for about 25 minutes or until the edges of the potatoes are golden brown and they can be easily pierced with a fork. While the sweet potatoes are roasting, heat a skillet over medium heat. Once the skillet is hot, add 2 tbsp oil, chickpeas, zucchini, and seasonings. Stir frequently for about 10 minutes. They are done when they’re slightly browning on the outside. To serve, add brown rice to a bowl and add the roasted sweet potatoes, onion, chickpeas, zucchini, lettuce, and avocado. Drizzle your desired amount of dressing on top and garnish with cilantro if you like.

Enjoy!

WIC Inspired Recipes – Stuffed Cabbage Rolls

2023-08-11T01:14:24+00:00April 7th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping|Tags: , , , , , , , , , , , |

STUFFED CABBAGE ROLLS

2 tbsp olive oil

1 cup onion, diced

2 tbsp garlic, minced

1 cup mushrooms, finely chopped

½ cup carrot, finely diced

1 green onion stalk, sliced

1 cup brown rice

1 head of cabbage

2 cups Tomato sauce

Seasonings: Salt, Pepper, Basil, Thyme, & Paprika

Preheat the oven to 350 degrees and prepare ingredients by chopping vegetables and cooking brown rice according to the package instructions.

Heat olive oil in a large skillet over medium heat and cook the onions until golden, about 10 min. Add garlic, mushrooms, carrot, green onion, and seasonings. Cook until the veggies are tender, about 8 – 10 minutes. Stir in the brown rice and 1/2 cup of tomato sauce, then remove from heat. Coat the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce. 

Core a head of cabbage and bring to a boil in a large pot, until the cabbage leaves start to come apart. Fill each cabbage leaf with 2 – 4 tablespoons of the rice and vegetable mixture (depending on the size of the cabbage leaves), then roll the leaf up like a burrito, tucking in each end. Continue filling the leaves until there is no more mixture left, line the filled and rolled cabbage leaves in the baking tray.

 Cover with the remaining tomato sauce and cook for 45 minutes. Makes about 5 servings.

Make (and Eat) The Perfect Easter Eggs

2023-04-13T17:25:18+00:00April 4th, 2023|Categories: Kid Activities, Meal Planning, Recipes, Texas WIC, WIC Food, WIC Nutrition|Tags: , , , , , |

Making Easter Eggs is fun for kids and adults. Here are a few tips to make the perfect eggs and recipes to use when eating them.

Making the perfect Easter eggs involves a combination of boiling the eggs correctly, preparing a dye solution, and then decorating them creatively. Here’s a step-by-step guide to help you create beautiful and festive Easter eggs:

Boiling the eggs

  •         Place the eggs in a single layer in a large saucepan.
  •         Cover the eggs with cold water, about an inch above the eggs.
  •         Bring the water to a rolling boil over medium-high heat.
  •         Once boiling, remove the saucepan from heat and cover with a lid.
  •         Let the eggs sit for 10-12 minutes.
  •         Transfer the eggs to a bowl of ice water to cool them down and stop the cooking process. Leave them in the ice water for at least 5 minutes.

 Preparing the dye solution

  •       Choose your desired food coloring or natural dyes (such as beet juice, turmeric, or red cabbage).
  •       In a small bowl or cup, mix 1/2 cup of boiling water, 1 tablespoon of white vinegar, and 10-20 drops of food coloring (or the equivalent amount of natural dye).
  •       Stir the dye solution until the color is evenly mixed.

Dyeing the eggs

  •       Use a spoon or egg dipper to lower a cooled egg into the dye solution.
  •       Let the egg soak in the dye for 5-10 minutes, or until the desired color is achieved. The longer the egg is submerged, the deeper the color will be.
  •       Carefully remove the egg from the dye and place it on a drying rack or paper towel-lined plate to dry.

 Decorating the eggs

  •       You can use a variety of tools and materials to decorate your Easter eggs, such as markers, stickers, glitter, or paint.
  •       For a simple design, you can use a white crayon to draw patterns on the eggshell before dyeing, which will create a resist effect and leave the drawn areas white.
  •       You can also use rubber bands, tape, or stencils to create patterns and shapes on the eggs.
  •       If you want to add more colors, repeat the dyeing process with different colors and let each layer dry in between.

 Displaying your Easter eggs

  •         Once the eggs are completely dry, you can place them in a decorative basket, egg cups, or create an Easter egg tree by hanging them with colorful ribbons.

 Remember to be creative and have fun experimenting with different colors and designs. Happy Easter!

Once you have boiled Easter eggs, there are many delicious recipes you can make with them. Here are some ideas:

 DEVILED EGGS

6 boiled Easter eggs

1/4 cup mayonnaise

1 teaspoon mustard

Salt and pepper to taste

Paprika for garnish

Cut the eggs in half lengthwise, remove the yolks and place them in a bowl. Mash the yolks with a fork, then mix in the mayonnaise, mustard, salt, and pepper. Spoon or pipe the mixture back into the egg whites. Sprinkle with paprika and serve chilled.

 EGG SALAD

6 boiled Easter eggs

1/4 cup mayonnaise

1 teaspoon mustard

1/4 cup chopped celery

2 tablespoons chopped red onion

Salt and pepper to taste

Chop the eggs and mix them with the mayonnaise, mustard, celery, and red onion. Season with salt and pepper. Serve on bread, toast, or with crackers.

AVOCADO EGG SALAD

Avocado egg salad is a delicious and creamy twist on the classic egg salad. It’s a perfect option for a light and healthy lunch or snack. Here’s a simple recipe to make avocado egg salad:

6 boiled eggs, chopped

2 ripe avocados, diced

1/4 cup mayonnaise (optional)

1/4 cup chopped red onion

1/4 cup chopped celery

1 tablespoon chopped fresh cilantro or parsley

Juice of 1/2 lemon or lime

Salt and pepper, to taste

In a large mixing bowl, mash the diced avocados with a fork until they reach your desired consistency. You can leave it chunky or make it smoother, depending on your preference.

Add the mayonnaise (if using) to the mashed avocados and mix until well combined. The mayonnaise will add creaminess to the salad, but you can skip it for a healthier version or substitute it with Greek yogurt.

Gently fold in the chopped boiled eggs, red onion, celery, and cilantro or parsley. Make sure all the ingredients are well distributed throughout the mixture.

Squeeze the lemon or lime juice over the salad, and season with salt and pepper to taste. Mix well to ensure the flavors are evenly combined.

Cover the bowl with plastic wrap and refrigerate the avocado egg salad for at least 30 minutes to let the flavors meld together.

Serve the avocado egg salad on its own, with crackers, on toast, in a sandwich, or on a bed of lettuce. Enjoy this creamy and flavorful twist on a classic egg salad recipe!

Note: Avocado egg salad is best consumed the same day it is prepared, as the avocado may start to brown over time.

 COBB SALAD

4 cups chopped romaine lettuce

2 boiled Easter eggs, chopped

1 avocado, diced

1/2 cup cooked, crumbled bacon

1/2 cup diced cooked chicken or turkey

1/2 cup diced tomatoes

1/2 cup crumbled blue cheese

Your favorite dressing

Arrange the lettuce on a large plate or platter. Top with rows of chopped eggs, avocado, bacon, chicken, tomatoes, and blue cheese. Drizzle with your favorite dressing and serve.

 POTATO SALAD

4 cups cooked, cubed potatoes

4 boiled Easter eggs, chopped

1/2 cup mayonnaise

1/4 cup chopped pickles

1/4 cup chopped red onion

1/4 cup chopped celery

2 tablespoons chopped fresh parsley

Salt and pepper to taste

Combine the potatoes, eggs, mayonnaise, pickles, red onion, celery, and parsley in a large bowl. Season with salt and pepper. Mix well and refrigerate for at least 1 hour before serving.

 Enjoy these delicious recipes!

 

March 2023

Breakfast Using WIC Foods

2023-03-30T13:46:14+00:00March 28th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

Try This Healthy Breakfast Twist On Classic Dessert Recipe

This easy recipe featuring WIC foods is so tasty, healthy, and filling that it’s great for anytime of the day – breakfast, snacks, or dessert.  If you feel like being creative, you can switch up your toppings by using different fruits, nuts, or different flavors of yogurt! Enjoy!

BREAKFAST BANANA SPLIT

½ cup Vanilla Yogurt

1 Banana – peeled & split in half

¼ cup Granola or Rolled Oats

¼ cup Mixed Berries – fresh or frozen

1 tbsp Peanut butter, heat up in microwave for 10 seconds at a time until melted

Optional – drizzle honey on top if you want it sweeter

Spread yogurt on a plate. Peel and split the banana and lay on top of yogurt. Top with granola, berries and peanut butter drizzle. Makes 1 serving.

BREAKFAST USING WIC FOODS

Looking for more recipes using WIC foods? Check these out: Smoothies, Egg Muffins, Blueberry Muffins

Get all your WIC foods in one easy stop at any Grocery Services North store. Find a store near you on our location page.

WIC-Inspired Recipes For Family Dinner

2023-03-21T13:53:21+00:00March 17th, 2023|Categories: Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , |

Shepherd’s Pie Is Budget-Friendly, Nutritious Family Favorite

This shepherd’s pie is so tasty, you’ll forget that it’s meatless! This recipe is sure to be a new comfort food staple, and a great way to get your veggies in and use up any leftover mashed potatoes, or potatoes you may have lying around the kitchen.

VEGETABLE SHEPHERD’S PIE

1 tablespoon olive oil

½ cup diced onion

1 tablespoon minced garlic

1 ½ cups diced mushrooms

1 stalk thinly sliced celery

1 tbsp Worcestershire sauce

2 tablespoons tomato paste

½ cup chicken broth

2 cans mixed vegetables, drained

3 cups of mashed potatoes

½ cup shredded cheese

Seasonings: Paprika, Thyme, Black Pepper

Bring olive oil to medium high heat in a skillet then add onion and garlic, cook for about 3 minutes. Add mushrooms and celery, then worcestershire sauce, tomato paste, chicken broth, and spices. Stir and cook for about 10 minutes. Add canned vegetables, stir gently and bring to a boil, then remove from heat. Transfer to an 8 x 8 baking dish and spread evenly in the pan, flattening as you go. Add mashed potatoes on top & spread evenly.  Top with your choice of cheese and herbs if you like!

Bake in the oven at 400 degrees for 15 minutes, or until light golden brown. 

Allow to cool, and serve. Makes 4 – 6 servings.

 

 

February 2023

WIC Inspired Recipes – Broccoli Tater Tots

2023-08-11T01:15:12+00:00February 20th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , |

Broccoli Tater Tots

3 large russet potatoes

2 (12 – 14 ounce) bags frozen broccoli florets that have been thawed, or 8 cups steamed broccoli florets

2 cups shredded parmesan cheese (or mozzarella)

2 teaspoons salt, plus more for sprinkling on top

Olive oil

Place potatoes in a large pot and cover with cold water. Bring water to a boil and cook for 25 minutes, until fork tender but still have some give in the middle. Drain water and let potatoes cool until they are comfortable to handle. Once potatoes are warm enough to handle, remove the skins.

Preheat the oven to 375 degrees Fahrenheit. Grate potatoes on the large side of a grater and place into a large bowl.

Place the broccoli into a food processor and blend until it’s in very small pieces, 30 seconds – one minute. You may need to do it in two batches. Place broccoli onto paper towels and squeeze all excess water out.

Add the broccoli to the grated potatoes along with the salt and mix everything together well.

Line a large cookie sheet with parchment paper. Use your hands to form small cylinders with the mixture. Use about 1 tablespoon per tater tot. Place the cookie sheet in the freezer for about 10 minutes to allow them to firm up.

Brush the top of each tater tot with a small amount of olive oil and sprinkle each one with salt. Bake tater tots until browned crispy, about 30 minutes, flipping halfway though.

This recipe works great in an air fryer too!

Enjoy!