WIC Nutrition

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!

Celebrate St. Patrick’s Day With Colcannon Mashed Potatoes

2024-03-08T13:29:53+00:00March 7th, 2024|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

Serve up a bowl of good luck with this Colcannon Mashed Potato recipe.  This St. Patrick’s Day favorite features WIC-approved vegetables like potatoes, cabbage and milk.  It’s sure to be a hit with your family this St. Patrick’s Day and all year long.

COLCANNON MASHED POTATOES

3 large russet potatoes, cut into chunks

7 tbsp butter

⅓ head of cabbage, shredded

2 tbsp garlic, minced

4 stalks of green onion, sliced

1 cup milk

Salt, pepper, garlic powder – to taste

Cut 3 large russet potatoes into chunks and add to a large pot of water with salt. Boil until fork tender then strain the potatoes in a colander. In the same large pot, add about 4 tbsp of butter and melt. Add in shredded cabbage, green onion, and garlic then stir. Cook until the cabbage is wilted, about 10 minutes. Add in the potato chunks, mash with a fork, and stir. Add in the milk ½ cup at a time, along with 2 more tbsp of butter, and stir thoroughly. Add in salt, pepper, and garlic powder to taste. Top with a slice of butter and enjoy!

January 2024

New Arrival Alert: Oak Farms Milk Now In Stores

2024-01-16T12:59:51+00:00January 16th, 2024|Categories: Grocery Services North, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , |

Grocery Services North is Now Carrying Oak Farms Milk

Attention WIC Moms: Exciting News – Oak Farms Milk is Now Available at Grocery Services North stores for you and your little ones! 

Oak Farms Milk has arrived at our store, offering a nutritious and wholesome choice. Whether you’re pouring it over cereal or enjoying a glass by itself, you will love the taste of Oak Farms Milk.

To celebrate, here’s a fun recipe featuring milk for a nutritious breakfast treat:

OVERNIGHT OATS

1/2 cup rolled oats

1/2 cup milk

1/2 cup regular yogurt (plain or flavored)

1 tablespoon maple syrup (optional, for added sweetness)

1/2 teaspoon vanilla extract

Fresh or frozen fruit (e.g., berries, sliced banana, diced apple, or any fruit you like)

Nuts or seeds for topping (e.g., almonds, chia seeds, or walnuts)

A pinch of salt

In a mason jar or airtight container, combine the rolled oats, milk, regular yogurt, honey or maple syrup (if using), vanilla extract, and a pinch of salt. Stir well to mix all the ingredients together.

Add your choice of fresh or frozen fruit to the mixture. Berries, banana slices, and diced apples are popular options, but you can use any fruit your child enjoys.

Seal the container with a lid and shake it or stir to ensure all the ingredients are well combined.

Refrigerate the container overnight or for at least 4-6 hours. This allows the oats to absorb the liquid and become creamy.

In the morning, give the overnight oats a good stir to redistribute the ingredients. If the mixture is too thick, you can add a little more milk to achieve your desired consistency.

Top your overnight oats with your choice of nuts or seeds for added crunch and nutrition. Chia seeds, sliced almonds, or walnuts work well. Serve the overnight oats cold, right from the fridge.Enjoy a nutritious and delicious breakfast!

Visit a Grocery Services North store today to pick up your WIC-approved milk and other foods.

Black Bean Brownies

2024-01-10T01:55:08+00:00January 9th, 2024|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , |

Craving something sweet? Whip up a batch of tasty black bean brownies using WIC-approved ingredients like black beans and peanut butter! Trust us, you won’t even notice the difference!

BLACK BEAN BROWNIES
3 eggs
3 tbsp oil (vegetable, olive, or avocado)
1 tsp vanilla extract
½ cup peanut butter
½ cup packed brown sugar
⅓ cup cocoa powder
1 can of black beans (15oz)
Optional:
½ cup chocolate chips for topping
Preheat oven to 350 degrees F.
Coat a 9×9 inch baking pan with oil or non-stick cooking spray. Drain and rinse the black beans. Add all ingredients aside from toppings into a blender and blend until the ingredients look well mixed. Pour into the greased baking pan and cook for 25-30 minutes. Allow the brownies to cool before cutting into pieces and serving. Enjoy!

November 2023

Crock Pot Split Pea Soup

2023-11-21T14:15:13+00:00November 21st, 2023|Categories: Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , |

Cozy up with a filling split pea soup slow-cooked in a crock pot. A bowlful of goodness that’s great for chilly days, and perfect for using up holiday leftovers like ham or a ham bone!

Split Pea Soup

1 onion, finely diced

2 celery stalks, finely diced

2 large carrots, diced

2 medium potatoes, peeled and diced

1 tbsp minced garlic

1 bag (16 oz) of split peas

1 box (32 oz) of chicken broth

2 tbsp butter

1 ½ cups of diced ham, or a leftover ham bone

Seasonings: Salt, Pepper, Garlic Powder, Paprika, Celery Seed

Add all ingredients into a crock pot and set to high heat. Cover and cook for 4 hours, stirring occasionally. If you like your soup thinner, you can add extra chicken broth or water. Enjoy!

October 2023

Halloween Deviled Eggs

2023-10-05T13:20:22+00:00October 4th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , |

Use WIC approved foods to make this fun Halloween recipe!

6 boiled eggs

1 avocado

Green & Purple or Red food coloring

Paprika, Salt & Pepper to taste

Boil 6 eggs. Crack the shell of each egg all around with a spoon, but don’t peel them! Add the boiled eggs into a bowl filled with water that covers all of the eggs, and add red or purple food coloring to the water. Let them sit in the fridge overnight to soak up the food coloring and give a spooky spider web effect. Peel the eggs and cut in half. Remove the yolk and add to a bowl along with a sliced avocado. Mix the yolk & avocado together and add green food coloring to enhance the color. Add a spoonful of the green mixture to each egg and top with paprika, salt & pepper.

Texas WIC Expanded Fruit and Vegetable Benefits Extended To Nov. 17th

2023-10-06T19:39:06+00:00October 3rd, 2023|Categories: Texas WIC, WIC Food, WIC Grocery Shopping, WIC Nutrition|

Texas WIC has announced that the expanded fruit and vegetable benefits will be extended through Nov. 17th. 

WIC clients are offered Cash Value Benefits through the WIC program. The extended benefits are:

  • Children get $26 each month 
  • Pregnant, postpartum women get $47 each month 
  • Breastfeeding WIC clients get $52 each month 

According to Texas WIC, all clients who receive benefits on or before November 17 will get the higher amounts for the entire month of November. 

“if you are pregnant and have two children (ages 1-5) receiving WIC, you will get $99 ($47 mom + $26 child + $26 child = $99) each month in October and November to buy fruit and vegetables,” according to the Texas WIC website. “If you already have benefits on your card for October and November contact your local WIC office for a time to update your benefits.” 

If changes are not approved by congress, the fruit and vegetable cash value benefit amount will return to its original levels on Nov. 18th. The original benefit levels are $12 for pregnant, breastfeeding and postpartum women and $10 for children ages 1 to 5.

 

September 2023

Peach Smoothie

2023-09-18T12:29:17+00:00September 14th, 2023|Categories: Meal Planning, Recipes, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , , , , |

Sprinkle cinnamon on top of this tasty peach smoothie to make it the perfect fall treat while we’re still experiencing summer temperatures. Gather up these WIC-approved foods to make this refreshing treat. 

DELICIOUS PEACHY TREAT

1 cup vanilla yogurt

1 peach, sliced (or 1 cup frozen peaches)

1 banana

1 cup milk

1 cup ice

Cinnamon (optional)

Blend the first five ingredients. Pour into a cup and sprinkle with a dash of cinnamon.

Thai Pasta Salad

2023-09-15T20:12:18+00:00September 4th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , , |

Get ready to impress everyone with your cooking skills with this amazing Thai Pasta Salad! It’s bursting with colors and flavors that will make your taste buds explode. Not only is it super easy to make, but it’s also a great way to use up your WIC-foods in a delicious and nutritious way. Don’t wait any longer, give it a try tonight and surprise your family with a mouthwatering meal!

THAI PASTA SALAD

1 box of whole wheat pasta

1 cup diced red cabbage

1 cup diced cucumber

½ cup shredded carrots

⅓ cup diced green onion

Sauce:

½ cup peanut butter

1 tbsp honey

1 tsp apple cider vinegar

1 tbsp soy sauce

½ cup water

Cook the noodles according to the package instructions, drain and set aside to cool. While the pasta is cooking and cooling, chop your veggies and make the sauce. Combine the sauce ingredients in a bowl and whisk together until smooth. Add all of the pasta, veggies, and sauce together in a large bowl and toss together. This recipe makes about 6 servings.