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!
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.
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!
Get your growing family the support they need with Texas WIC!
The free program provides nutritional education, breastfeeding resources, and food packages for qualifying women and children up to age 5. And if you’re expecting, you can start as soon as you learn the good news! To qualify, check out Texas WIC’s updated income requirements for pregnant moms who reside in the state. Plus, check the link to Texas WIC below to start your application.
Start your journey toward a healthy lifestyle for you and your child with Texas WIC.
Households with the following gross yearly income per member:
Parents, step-parents, guardians, and foster parents of infants and children who are younger than 5 can apply.
Texas WIC can help you give your baby a healthy start with education, counseling and nutritional foods. The program provides FREE resources to help you along your pregnancy, including nutrition counseling and FREE healthy food packages to help ensure you and your baby have a healthy pregnancy. To see if you qualify for the program, apply online at texaswic.com/apply.
GROCERY SERVICES NORTH IS A SERVICE PROVIDER FOR THE WIC PROGRAM, NOT A PART OF THE WIC PROGRAM
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.
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!
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.
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.
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.
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.
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!
Makes 2 servings.
1 large onion
4 – 5 large tomatoes
1 jalapeno
(remove seeds from jalapeno, or replace with ½ bell pepper if you don’t want it spicy)
Juice of ½ lime or lemon
1 cup cilantro
Salt and/or sugar to taste
For extra flavor, add a whole bulb of garlic to the veggies!
Cook vegetables in the oven at 425 degrees for 30 minutes, turning the veggies over halfway through. Allow to cool for about 15 minutes, then add veggies into a blender along with cilantro and lime or lemon juice. Blend until there’s no chunks, then it’s ready to serve!
2 tbsp Vegetable oil
6 Corn tortillas, each cut into 6 wedges
2 Eggs
1 cup of Salsa
(To save time, you can use WIC approved Always Save Mild Salsa from Grocery Services North instead of making your own)
Pepper
Additional Optional Toppings – Sliced avocado, shredded cheese, onion, cilantro, or even more salsa!
In a large non-stick pan, coat generously with about 2 tbsp vegetable oil and heat on stove top to medium high heat. Once the oil is hot, add the tortillas and fry until golden brown. Remove from heat and move tortillas to a paper towel lined plate to soak up any excess oil. Remove any remaining brown tortilla pieces in the pan. Add 1 tablespoon of oil to the pan, add the salsa and let cook for a few minutes while stirring occasionally. Add the fried tortilla wedges to the pan and gently turn over until tortillas are coated with salsa. Let cook for a few more minutes until tortillas are thoroughly soaked in salsa, yet still slightly crispy. Remove from heat and move tortillas to the plates. Return the pan to the stove top and fry the eggs. On each plate, top the tortillas with the fried eggs. Top with your choice of favorite toppings like shredded cheese and/or avocado for some extra flavor!
Enjoy!
There are so many things to love about Texas WIC.
For starters, it’s a great place for parents to turn for help. The pros at Texas WIC can also show parents the ropes for self love during pregnancy and after. Plus, nutrition tips and free healthy food packages help moms and babies eat healthy.
Texas WIC is the perfect place to turn for your parenting questions. Whether you are pregnant and wondering what is safe for expecting moms to eat or you want help feeding your infant, Texas WIC has the answers. Plus, the program is free for qualifying Texas mothers.
As your baby grows, Texas WIC offers tips and guidance about developmental milestones and how to care, feed your baby so they grow up healthy.
Texas WIC also helps mothers stay healthy. A healthy mother helps create healthy babies. Texas WIC pros offer tips on how to eat, exercise and take care of you and your baby while you are pregnant and while breastfeeding.
Some might say the best part of Texas WIC is the free healthy food packages for WIC clients. The packages start when moms learn they are expecting. They are also adapted for children until they turn 5 years old. So mom and babies can get free, nutritious foods like milk, bread, healthy cereal, baby formula, fruits and vegetables and so much more. The Texas WIC program is for qualifying Texas mothers and children up to age 5. To apply for Texas WIC, visit them online at Texaswic.org.
Grocery Services North stores help WIC clients get all their WIC foods in one easy stop. Bilingual clerks help customers shop for their foods. Find out how easy WIC shopping can be, and visit a store today. Grocery Services North is a service provider for the WIC program, not a part of the WIC program.
