WIC Nutrition

January 2025

Delicious, Nutritious, and Easy: Canned Hominy Recipes 

2025-01-20T14:26:04+00:00January 20th, 2025|Categories: Recipes, WIC Food, WIC Nutrition|

As a busy mom, it’s important to find nutritious, easy-to-make meals that your family will love. One great WIC-approved food to add to your shopping list is canned hominy.

Hominy is known for its versatility and ability to add both flavor and nutrition to a variety of dishes. Canned hominy is particularly convenient since it’s already cooked and ready to use, which makes meal prep a breeze. It’s high in fiber, iron, and other essential nutrients—making it a great choice for your family’s health. Plus, its mild, slightly nutty flavor makes it perfect for a variety of traditional dishes with a twist.

Let’s dive into a few simple, delicious recipes using canned hominy that you and your family will love, all while staying within your WIC food options.

Looking for a way to kick off your day with something nutritious and satisfying? This breakfast skillet featuring hominy is a delicious and hearty option that will keep everyone energized.

Hominy Breakfast Skillet

1 can of hominy, drained and rinsed

4 eggs

1/2 onion, chopped

1/2 bell pepper, chopped

1/2 cup of shredded cheese (optional)

Salt and pepper to taste

Fresh cilantro (optional)

Heat a skillet over medium heat and add a bit of oil.

Sauté the onions and bell peppers until softened, about 5 minutes.

Add the hominy and cook for an additional 5-7 minutes, allowing it to lightly brown and crisp up.

Crack the eggs directly into the skillet, scrambling them into the hominy and vegetables.

Once the eggs are cooked through, sprinkle the dish with shredded cheese and let it melt.

Season with salt, pepper, and fresh cilantro.

Serve hot for a filling breakfast.

Hominy and Bean Tacos

1 can of hominy, drained and rinsed

1 can of black beans or pinto beans, drained and rinsed

1 small onion, chopped

1 tsp cumin

1/2 tsp chili powder

Salt and pepper to taste

8 small corn tortillas

Fresh cilantro (optional)

Lime wedges (optional)

Heat a skillet over medium heat and add a splash of oil.

Sauté the onions until soft, about 3-4 minutes.

Add the hominy, beans, cumin, chili powder, salt, and pepper. Stir to combine, and cook for another 5-7 minutes, until heated through.

Warm the corn tortillas in a separate pan or microwave.

Spoon the hominy and bean mixture into the tortillas.

Garnish with fresh cilantro and a squeeze of lime, if desired.

Serve warm and enjoy!

Tip: These tacos can be customized with any toppings your family enjoys, such as salsa, avocado, or cheese.

A warm, comforting soup is perfect for any time of year, and this hominy soup is both filling and nutritious. It’s easy to make and a great way to incorporate hominy into a traditional dish.

Sopa de Hominy (Hominy Soup)

1 can of hominy, drained and rinsed

1/2 lb chicken (breast or thighs), cooked and shredded

1 medium onion, chopped

2 garlic cloves, minced

1 carrot, sliced

1 potato, diced

1 tomato, chopped

4 cups of chicken or vegetable broth

1 tsp ground cumin

1/2 tsp oregano

Salt and pepper to taste

Fresh cilantro, chopped (for garnish)

In a large pot, heat a little oil and sauté the onions and garlic until fragrant, about 3 minutes.

Add the carrots, potatoes, and tomato, and cook for another 5 minutes.

Add the chicken broth, cumin, oregano, salt, and pepper. Bring to a boil, then lower the heat to a simmer.

Once the vegetables are tender, add the shredded chicken and hominy. Let it cook for another 5-10 minutes, allowing the flavors to meld together.

Taste and adjust the seasonings as needed.

Serve hot, garnished with fresh cilantro.

This casserole combines the goodness of hominy with tangy salsa verde and melted cheese, creating a dish that’s perfect for dinner or a festive gathering. It’s simple, hearty, and full of flavor.

Hominy and Salsa Verde Casserole

1 can of hominy, drained and rinsed

2 cups of cooked shredded chicken

1 cup of salsa verde (store-bought or homemade)

1 cup of shredded cheese (cheddar, mozzarella, or your favorite)

1/2 cup of sour cream (optional)

1/4 cup chopped fresh cilantro

Preheat your oven to 375°F (190°C).

In a large mixing bowl, combine the hominy, shredded chicken, salsa verde, and half of the shredded cheese. Mix well.

Transfer the mixture to a greased baking dish and spread evenly.

Top with the remaining cheese.

Bake for 20-25 minutes, or until the cheese is melted and bubbly.

Let the casserole cool for a few minutes, then top with a dollop of sour cream and fresh cilantro before serving.

Whether you’re making tacos, soups, casseroles, or breakfast skillets, hominy adds a deliciously satisfying texture and boosts the nutritional value of any meal. So, the next time you’re at Grocery Services North, grab a few cans of hominy and start experimenting with these simple recipes. Your family will thank you for it!

Delicious & Nutritious: Using Canned Pumpkin Puree for a Family-Friendly Pasta Sauce

2025-01-17T15:28:48+00:00January 17th, 2025|Categories: Meal Planning, Recipes, WIC Food, WIC Nutrition|

If you have little ones, you’re always on the lookout for ways to make quick meals that are both delicious and nutritious. If you’re part of the WIC program, you know that making the most of the healthy foods available is key to feeding your family well. One ingredient that might not always be top of mind but is packed with nutrients and versatility is canned pumpkin puree. It’s full of fiber, vitamins, and minerals.

Pumpkin Pasta Sauce is a great way to introduce a new flavor to your family’s meals while also sneaking in some extra veggies!

Why Pumpkin Puree?

Pumpkin puree isn’t just for pies and lattes! Canned pumpkin is an excellent source of vitamins A and C, both of which support immune health, vision, and skin health. It’s also rich in fiber, which is great for digestion and helps keep little tummies feeling full longer. Best of all, it’s incredibly easy to use in a variety of dishes, and it’s something you can stock up on thanks to WIC benefits.

This Pumpkin Pasta Sauce recipe is simple to make and a perfect way to introduce your little ones to the flavors of autumn all year round. It’s creamy, slightly sweet, and savory, and it pairs perfectly with any type of pasta!

A Creamy Pumpkin Pasta Sauce

1 can (15 oz) of canned pumpkin puree

1 cup of low-fat milk 

1 tablespoon olive oil

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/2 teaspoon ground cinnamon (optional, but adds a lovely warmth)

Salt and pepper to taste

1/4 cup grated Parmesan cheese (optional, for extra creaminess and flavor)

8 oz pasta (spaghetti, penne, or your favorite pasta shape)

Cook the pasta according to package directions.

While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute, or until fragrant. Stir in the canned pumpkin puree and let it heat up for 2-3 minutes, stirring occasionally. The pumpkin will start to soften and blend with the garlic. Slowly add the milk, stirring continuously to combine it with the pumpkin. If the sauce feels too thick, you can add a little of the reserved pasta water to reach your desired consistency. Add the seasonings and stir everything together, and let the sauce simmer for another 5 minutes.

Once your sauce is creamy and well-seasoned, add the drained pasta directly to the skillet. Toss the pasta in the sauce to coat it evenly. If you like your pasta saucier, add a bit more milk or pasta water to adjust the texture.

Plate the pasta, sprinkle with grated Parmesan cheese if desired, and serve immediately. You can also add a side of veggies or a simple salad to complete the meal.

This Pumpkin Pasta Sauce is an excellent way to introduce your family to the wonders of pumpkin, and it’s an easy meal that you can feel good about serving.

Visit Grocery Services North for easy WIC grocery shopping, and pick up a few cans of pumpkin puree and give this simple recipe a try. Your kids will love it.

November 2024

Add WIC-Approved Pumpkin Puree, Cranberries To Your Menu This Season

2024-11-25T19:36:17+00:00November 8th, 2024|Categories: Recipes, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , , , |

Shop Seasoning Favorite, WIC Foods at Grocery Services North

Grocery Services North stores are now offering seasonal favorites perfect for the holiday season: canned pumpkin puree and fresh cranberries.

As a busy mom, the holiday season can feel overwhelming, especially when you’re trying to balance meals for the family with all the other Thanksgiving preparations. But did you know that two ingredients—fresh cranberries and canned pumpkin puree—can make your holiday dishes healthier and easier to prepare? Not only are they packed with nutrients, but they’re also versatile and perfect for adding a little extra nutrition to your holiday meals.

Here’s why these two WIC-approved foods should be on your Thanksgiving shopping list, plus easy and delicious ways to include them in your meals.

Cranberries are a small but mighty fruit. They’re loaded with vitamin C, fiber, and antioxidants, which help boost your immune system—something every mom can appreciate, especially with all the extra holiday hustle. Cranberries are also known for supporting heart health, and their tart, tangy flavor adds a fresh pop to your meals. Best of all, they’re super easy to cook with and make your dishes look festive with their bright red color.

Canned Pumpkin Puree (be sure it’s 100% pumpkin, not the sweetened pie filling) is another great choice. It’s packed with vitamin A for eye health, potassium for strong muscles, and fiber to keep everyone feeling full. Pumpkin is also low in calories, making it a great option if you’re looking for nutritious, filling meals without the extra sugar and fat. Plus, it’s smooth, creamy, and super easy to use in so many recipes— muffins, smoothies, mixed with pasta and more!

Now, let’s dive into some simple and healthy ways to use cranberries and pumpkin puree this holiday season that everyone in the family will love.

PUMPKIN CRANBERRY BREAD

4 eggs

1 cup vegetable oil

1 15 ounce can of pumpkin puree

1/2 cup orange juice or water

3 cups of sugar

3 cups of flour

1 tablespoon plus 2 teaspoons of pumpkin pie spice

1 1/2 tsp salt

2 tsp baking soda

1 to 1 1/2 cups cranberries, fresh

Spray 2 9×5 loaf pans with cooking spray. Preheat oven to 350 degrees. In a bowl, combine the sugar, eggs and oil. Mix. Then add in the pumpkin puree and mix.  Add the orange juice or water and mix. In another bowl, combine the flour, pumpkin pie spice, salt and baking soda. Mix the ingredients from both bowls together until just moistened. Fold in cranberries. Pour batter into prepared loaf pans. Bake for about an hour to an hour and 15 minutes or until done, when toothpick comes out clean. Cool for 10 minutes before removing from pans.

CRANBERRY BARS WITH OAT CRUMBLE

For the crumble:

1 1/2 cup of flour

1 1/2 cup rolled oats, not quick oats

2/3 cup coconut sugar or sugar

1 1/2 sticks of butter, melted

1/2 cup walnuts, chopped

1 tablespoon flaxseed, ground

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon cinnamon, ground

For the Cranberry topping:

1 12 oz bag of fresh cranberries

4 tablespoons lemon juice, fresh

1 tablespoon lemon zest

1/2 cup granulated sugar

Preheat oven to 350 degrees. Mix together the following ingredients until combined: Melted butter, flour, rolled oats, 2/3 cup of the sugar, walnuts, flaxseed, baking soda, salt and cinnamon. Press into an 8×8 baking pan and bake for 15 minutes.

In a saucepan, add the cranberries, juice, zest and 1/2 cup of sugar. Cook on medium heat. Once the cranberries have cooked down, add a little bit of water and cook until it looks like cranberry sauce.  Pour this on top of the cooked crumble that is in the 8×8 pan. Bake the bars for 20 more minutes. Let rest until cooled before cutting. Enjoy.

 

CLASSIC CRANBERRY SAUCE

Some might say that the cranberry sauce is one of the most popular sides on Thanksgiving.  It can be made even more flavorful and nutritious with the addition of spices or other fruits. This simple recipe takes advantage of the natural tartness of cranberries and infuses them with a hint of cinnamon and orange zest.

12 oz fresh cranberries

1/2 cup orange juice

1/4 cup honey or maple syrup (optional)

1 tsp cinnamon

1/2 tsp grated orange zest

Pinch of sea salt

In a saucepan, combine cranberries, orange juice, honey, cinnamon, and orange zest. Bring to a simmer over medium heat, stirring occasionally, and cook until the cranberries burst and the sauce thickens (about 10-12 minutes). Season with a pinch of sea salt to balance the flavors. Cool and serve alongside turkey or as a topping for roasted vegetables.

Visit a Grocery Services North store today for easy WIC grocery shopping. Pick up fresh cranberries, pumpkin puree and other ingredients used in these recipes.

October 2024

It’s PUMPKIN season!

2024-10-14T18:21:24+00:00October 10th, 2024|Categories: Baby Food, Child Health, Grocery Services North, Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , |

Grocery Services North Now Carrying Canned Pumpkin Puree

That’s why Grocery Services North stores are now carrying canned pumpkin. It’s arriving in stores now. Pick it up with your WIC fruits and vegetables benefit.

It’s a great choice for adding fiber, nutrition and flavor to your family recipes including pancakes, muffins and smoothies. Spoon a little into your prepared oatmeal, and toddler’s also love pumpkin puree on its own.

 Here are a few recipes you will enjoy using canned pumpkin:

PUMPKIN MUFFINS

3 eggs

¼ cup peanut butter

1/4 cup maple syrup (or use a substitute of brown sugar by mixing a ¼ cup brown sugar and ¼ cup water)

½ cup pumpkin puree

3 tablespoons of vegetable oil

1 teaspoon vanilla extract

¼ cup flour

2 teaspoons cinnamon

½ teaspoon pumpkin pie spice

1 ½ teaspoons baking powder

¼ teaspoon baking soda

Preheat oven to 350 degrees. Grease mini muffin pan with non-stick spray. Mix all of your ingredients in a bowl until thoroughly combined. Add mix to pan and bake for about 15 minutes or until done.

PUMPKIN SMOOTHIE

1/3 cup of pumpkin puree

1 banana

¼ teaspoon pumpkin pie spice

1 cup milk

¼ teaspoon vanilla extract

1 teaspoon of brown sugar – this is optional

Add  all ingredients to a blender and blend until smooth. Serve cold.

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September 2024

Refreshing Tuna Fish Ceviche Using WIC-Approved Foods

2024-09-27T19:44:14+00:00September 18th, 2024|Categories: Meal Planning, Mom Health, Pregnancy, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

Looking for a quick and delicious meal that’s approved using WIC-approved foods? Turn canned tuna fish into a refreshing ceviche.

Ceviche is a vibrant and refreshing dish that’s popular in many Latin American countries. This easy-to-make recipe is perfect for a quick lunch or dinner and can be tailored to include a variety of fresh ingredients. Whether you’re enjoying it as a topping or on its own, ceviche is a delicious way to enjoy the benefits of produce and lean protein.

TUNA FISH CEVICHE Easy Tuna Fish Ceviche Featuring WIC Foods

1 can of tuna fish, drained

¼ cup diced onion

¼ cup diced tomatoes

Juice of 1 lime

½ avocado, diced

¼ cup diced mango (fresh or frozen)

Salt and pepper to taste

2 tortillas

1 teaspoon of oil

Heat the oil in a pan over medium heat.

Toast the tortilla (or two)  in the pan until it’s golden and crispy.

In a bowl, combine the tuna, onion, tomatoes, lime juice, avocado, and mango. Season with salt and pepper to taste. Add tuna mixture to the tortilla and enjoy!

Pick up all your WIC foods in one easy stop at any Grocery Services North store.

June 2024

Summer Smoothie Series: Green Smoothie

2024-06-13T13:45:30+00:00June 12th, 2024|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , |

GREEN SMOOTHIE

This green smoothie has quickly become a breakfast favorite, as it’s packed with lots of good fats that give you a great start to the day by feeling nourished and energetic.

2 avocados, pitted & peeled

2 bananas, peeled

1 cup vanilla yogurt

1 cup milk

1 ½ cups ice

Blend & enjoy!

Summer Smoothie Series: Berry Smoothie

2024-06-13T13:45:08+00:00June 11th, 2024|Categories: Meal Planning, Recipes, WIC Food, WIC Nutrition|Tags: , , , , |

BERRY SMOOTHIE

1 cup vanilla yogurt

½ cup strawberries, chopped (fresh or frozen)

½ cup cherries, pitted (fresh or frozen)

½ cup blueberries (fresh or frozen)

1 banana, peeled

1 cup milk

1 cup ice

Blend & enjoy!

Summer Smoothie Series: Coffee Smoothie

2024-06-13T13:45:15+00:00June 5th, 2024|Categories: Meal Planning, Recipes, WIC Food, WIC Nutrition|Tags: , , , , , , , , , |

Delightful Summer Treat For Parents

Tired parents, listen up! Get ready to wake up and feel energized with this awesome coffee smoothie. Made with WIC ingredients + coffee, it’s the perfect way to recharge. Plus, it’s a refreshing treat you can enjoy any time of day. Just a heads up though, if you’re expecting or breastfeeding, remember to take it easy on the caffeine.

COFFEE SMOOTHIE

1 banana

⅓ cup peanut butter

1 cup of coffee, cooled to room temperature (you can use caffeinated or decaffeinated)

¾ cup of milk

1 ½ cups of ice

Blend & Enjoy!

April 2024

WIC Foods Perfect For Toddlers

2024-05-02T00:56:30+00:00April 29th, 2024|Categories: Meal Planning, Mom Health, Recipes, WIC Food, WIC Nutrition|Tags: , , , |

WIC foods are a great way to make sure your little ones are getting good nutrition. When WIC foods are part of a recipe, you know you are giving them healthy choices. Coming up with new ways to get your little ones to try new foods can be very challenging.

These easy recipes are perfect for toddlers, and they feature WIC-approved foods.

PEANUT BUTTER, BERRY OATMEAL

Oatmeal

Berries

Peanut butter

Cook oatmeal according to package directions.

Stir in a spoonful of peanut butter and mashed berries. Mix until well combined and serve warm.

Here is another recipe perfect for your little one, but tasty enough for the entire family to try.

VEGETABLE, LENTIL SOUP

1 cup dried lentils, rinsed and drained

4 cups vegetable broth

2 cups water

1 tablespoon olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

2 cloves garlic, minced

1 teaspoon ground cumin

½ teaspoon dried thyme

Salt and pepper to taste

2 cups diced tomatoes, fresh or canned

2 cups chopped spinach

Juice of 1 lemon

In a large pot, heat oil over medium heat. Add diced vegetables. Cook until tender, about 5 minutes. Add spices to the pot. Cook for another couple of minutes. Add dried lentils, broth, and water to the pot. Bring to a boil and reduce heat to low. Cover and simmer for 25 minutes or until lentils are tender. Stir in diced tomatoes, spinach and cook another 10 minutes. Remove from heat and stir in lemon juice. Add salt and pepper to taste.

TUNA, AVOCADO SANDWICH BITES

Canned tuna, drained

Avocado, mashed

Whole-wheat bread, toasted

Mash avocado and mix with canned tuna

Spread mixture on whole-grain bread and cut into triangles.

Pick up all your WIC foods at a Grocery Services North store near you!

March 2024

Easy Family Dinner Featuring WIC Foods

2024-03-24T23:34:38+00:00March 24th, 2024|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , |

Red Beans & Rice

1 cup diced onion

2 tbsp minced garlic

1 tomato, diced

2 celery stalks, diced

1 jalapeno, diced

½ cup diced bell pepper of any color

1 ½ cups of rice

1 can kidney beans

3 tbsp+ hot sauce (Louisiana, Tabasco, or your favorite hot sauce)

2 tbsp Soy Sauce

Salt & Pepper, Paprika, Red Pepper Flakes, Garlic Powder

Cook the rice according to package instructions. Heat oil in a large skillet then add onions. Allow to cook for about 5 minutes then add in garlic, tomato, and celery then stir together and cook for a few minutes. Add in jalapeno and bell pepper then stir together. Cook until all vegetables are tender. Add in the cooked rice and kidney beans, stir and cook for about 5 minutes. Add in the seasonings and sauces, then cook for about 5 more minutes to allow the flavors to soak in. Serve and enjoy!