Green Fruits, Vegetables Packed With More Than Good Luck For St. Patrick’s Day
St. Patrick’s Day is just around the corner, and what better way to celebrate than by incorporating some delicious green foods into your meals! Not only are green foods a festive way to celebrate the holiday, but they’re also packed with essential vitamins and nutrients that are important for overall health. These green fruits and vegetables are available through the Women, Infants, and Children (WIC) program so you can celebrate the Luck of the Irish while eating healthy.
6 Green WIC Foods For St. Patrick’s Day
- Broccoli: This green veggie is a great source of vitamin C, folate, and fiber. It can be steamed, roasted, or stir-fried to make a delicious and healthy side dish.
- Limes: These fruits are small, green citrus fruits that are packed with nutrients and health benefits. They are a great source of vitamin C, fiber, and antioxidants, and can be used in a variety of recipes to add a zesty flavor and boost of nutrition. Plus, they taste great squeezed into water. Looking for a recipes for broccoli? Try this recipe for broccoli tater tots.
- Lettuce: This leafy green is a great source of vitamins and minerals, including vitamin A, vitamin K, folate, and iron. Lettuce also contains fiber and antioxidants, which can help to promote digestive health and protect against chronic diseases such as cancer and heart disease. Additionally, the high water content of lettuce can help to keep the body hydrated and promote healthy skin. Lettuce is versatile and can be enjoyed in a variety of ways, making it a great addition to any healthy diet. Here are a few recipes for salads we love.
- Avocado: This creamy green fruit is a great source of healthy fats, fiber, and potassium. Mash it up to make guacamole, spread it on toast, or use it as a topping for tacos or salads. Avocado Toast Recipes To Try
- Peas: A nutritious vegetable that is high in vitamins, minerals, and fiber. They are a great source of plant-based protein and are also low in fat and calories. Peas contain a range of important nutrients including vitamin C, vitamin K, vitamin A, folate, iron, and zinc. They are also a good source of antioxidants, which can help to protect against cell damage and chronic diseases. Enjoy them in a variety of ways, from salads and soups to side dishes and main meals, making them a versatile and delicious addition. Try this recipe featuring peas
- Cabbage: We can’t leave this one off for St. Patrick’s Day. This vegetable is high in fiber, vitamins, and minerals, and may help reduce inflammation, lower blood pressure, and even have anti-cancer effects. Additionally, cabbage is low in calories and can be easily incorporated into a healthy diet. Whether enjoyed raw in salads, fermented as sauerkraut, or cooked in a variety of dishes, cabbage is a nutritious and tasty addition to any meal.
These are just a few examples of the many WIC green foods that you can incorporate into your St. Patrick’s Day celebration. By choosing these healthy WIC options, you can ensure that your family is getting the nutrition they need while celebrating the holiday in a fun and festive way. Happy St. Patrick’s Day!
Here are a few recipes your family will enjoy:
1 head of green cabbage
2 tablespoons olive oil
Salt and pepper to taste
Optional toppings: grated Parmesan cheese, chopped fresh herbs, lemon juice
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Remove any damaged outer leaves from the cabbage and slice it into 1/2-inch thick rounds. Brush both sides of the cabbage rounds with olive oil and place them on the prepared baking sheet. Season the cabbage rounds with salt and pepper to taste. Roast the cabbage in the preheated oven for 20-25 minutes, flipping them halfway through, until the edges are crispy and golden brown. Remove the cabbage from the oven and let it cool for a few minutes before serving. Top the roasted cabbage with grated Parmesan cheese, chopped fresh herbs, or a squeeze of lemon juice, if desired. Enjoy your delicious and healthy roasted cabbage.
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Cheers to 2023!
Fill Your Bowl With Symbols Of A Year-To-Come Filled With Luck, Money
It’s almost 2023! Bringing in a New Year has a set of customs and traditions. The ball drops at Midnight. Some watch fireworks light up the sky. Some may attend parties and others may cuddle up for a movie or book at home.
New Year’s Day traditions center around food! Many people celebrate New Year’s Day with Blacked Eyed Peas, which symbolizes a year filled with good luck. Others may eat something green, like Cabbage or Greens, to symbolize a year filled with money.
This recipe combines ‘luck’ and ‘money’ into one simple, delicious Near Year’s Day meal or side you and your family will love. Cheers to a year filled with luck and money!
3 cups of black eyed peas (you can use canned, frozen, or dry!)
1 can of diced tomatoes
½ head of cabbage, diced
½ onion, diced
1 lg carrot, diced
1 jalapeno, seeds removed & finely diced
4 cups of chicken broth
Salt, Pepper, Paprika, Oregano
Note: You can also use any of these leftovers you may have in you fridge to step it up a notch:
Corn, bacon, ham, or a ham bone
Add all ingredients to a slow cooker and cook for 4 hours on high heat, season to taste.
Pick up all your WIC foods in one easy stop at any Grocery Services North location.
Potato Soup, 3 Bean Chili Recipes To Comfort Your Family This Winter
This winter, soups are the perfect way to cozy up. We have two amazing recipes using WIC foods that will help warm your whole family on the coldest of days. These two recipes use popular WIC foods such as beans, vegetables and cheese to help make a filling family meal that you can enjoy for days to come.
BAKED POTATO SOUP
5 large russet potatoes, diced
1 teaspoon salt
5 slices thick cut bacon
1 large onion, finely diced
3 cloves garlic, minced
2 Tablespoon butter
¼ cup flour
3 cups Chicken broth
2 cups milk
1 cup sour cream
½ teaspoon pepper
2 cups shredded cheese – Colby jack, cheddar, or mozzarella work best
1/8 cup green onion chives, finely diced
Avoid using bagged shredded cheese, as it contains cellulose which prevents the cheese from melting smoothly.
Plain Greek Yogurt can be used instead of sour cream.
Submerge diced potatoes in a pot of water. Add salt and boil for about 20 minutes or until fork tender. Drain the potatoes and set aside.
Cut the bacon into squares and cook low and slow until crisp.
Add the onions and cook over medium heat for 5 minutes. Add the garlic and butter and cook for 2 more minutes.
Slowly stir in flour while mixing and cook for 1 – 2 minutes.
Add the chicken broth, then the milk. Bring to a boil while stirring often, then reduce to a simmer. Mash the potatoes then add them to the pot. Mix in the sour cream, salt and pepper.
Remove from heat.
Gradually sprinkle in the shredded cheese. Stir until combined. Add the green onion chives and any extra cheese or sour cream you want. The soup will continue to thicken as it stands.
Serve & enjoy!
The temperatures are dropping. What’s more comforting than a nice warm soup or chili? Gather up WIC-approved beans and other WIC ingredients for this hearty and healthy recipe. It’s the perfect time to cozy up to a bowl of this 3 Bean Chili.
3 BEAN CHILI
1 onion, diced
1 tablespoon of minced garlic
3 celery stalks, diced
1 large carrot, diced
1 bell pepper, diced
1 jalapeno, diced
1 can of diced tomatoes with chilies
1 can of kidney beans, drained
1 can of black beans
2 cans of pinto beans, drained
1 tablespoon of butter or oil
Optional for topping:
Cheese and/or sour cream
Turn the slow cooker on high heat. Finely dice about 2 cloves of garlic, 1 onion, 3 celery stalks, 1 large carrot, and 2 jalapenos then add to the slow cooker. Add 1 tablespoon of butter or oil & stir. Drain the liquid out of 1 can of kidney beans and 2 cans of pinto beans, then add to the slow cooker. Then add 1 can of black beans (don’t drain the liquid out of this one).
Stir & cover. Cook for 4 hours, stirring occasionally. Serve with shredded cheese & green onion on top, and this pairs great with cornbread too! Enjoy!
Pick up all your WIC-approved beans and other WIC foods in one easy stop at any Grocery Services North store. There are 11 locations in Dallas, Garland, Grand Prairie, Plano, Waco, Tyler and Longview.
How To Care For Your Fruits & Vegetables
You picked up your fresh WIC produce from the store, but before you cook and prepare your favorite recipes it’s important to take a few steps to prepare your WIC fruit and vegetables.
You should wash all of your produce under running water and dry with a clean paper towel as soon as you bring it home. Also, cut away any damaged or bruised areas before you eat or prepare, according to guidelines from the CDC.
The CDC also recommends: “Keeping fruits and vegetables separate from raw foods that come from animals, such as meat, poultry, and seafood and refrigerating fruits and vegetables within 2 hours after you cut, peel, or cook them (or 1 hour if the outside temperature is 90° or warmer). Chill them at 40°F or colder in a clean container.”
If you don’t think you will eat your fresh produce before it goes bad, you can always freeze it. Frozen bananas are great in smoothies. For best results, blanch vegetables like broccoli before freezing. Place cut broccoli in boiling water for about 3 three minutes, derailed, cooled and placed in freezer bags and then freeze.
Blanching times for vegetables vary, but there are a lots of guides, like this one, from the Texas Agricultural Extension Office.
TEXAS WIC PRODUCE CLASSES
Texas WIC currently offers two Click & Learn classes on their website that offers great information about preparing and eating fruits and vegetables. To sign up for the free classes, visit the following website and follow the instructions for taking the classes.
The first WIC class, Food Safety at Home teaches about:
- Food safety practices
- Importance of washing hands and surfaces
- Ways to prevent bacteria from spreading
- How to cook at a safe temperature
The second WIC online class, Follow the Rainbow with Fruits & Vegetables, covers the following topics:
- Health benefits of eating fruits and vegetables
- Daily fruit and vegetable recommendations
- Tips for increasing fruits and vegetables
Texas WIC is a free nutritional education program that provides nutrition counseling, breastfeeding support and free food packages to qualifying mothers and their children up to age five. To apply for the program, apply online.
Texas WIC is offering extended fruit and vegetable benefits through September. Individuals are receiving $35 in fruit and vegetable benefits instead of the normal $11 per person benefit. Learn more online at Texas WIC.
Grocery Services North is a primarily WIC grocery store chain in Dallas, Waco, Tyler, and Longview that caters to WIC clients by providing an easy, hassle-free shopping experience for WIC clients. Find a location near you at GroceryServicesNorth.com/locations.