WIC-Inspired Recipes For Family Dinner

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.

 

 

By |2023-03-21T08:54:13-05:00March 17th, 2023|Categories: Meal Planning, Recipes, Recipes, Texas WIC, Texas WIC, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , |0 Comments
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Serving Up Good Luck

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

  1. 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.
  2. 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.
  3. 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.
  4. 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
  5. 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
  6. 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:

ROASTED CABBAGE

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.

EASY WIC GROCERY SHOPPING

Visit a JC Food Mart store to pick up all your WIC foods in one easy stop. Find a store near you here.

You might also be interested in these articles:

Black-Eyed Peas, Cabbage Recipe

WIC Breakfast Foods

By |2023-03-14T11:03:20-05:00March 13th, 2023|Categories: Meal Planning, Recipes, Texas WIC, Texas WIC, WIC Food, WIC Food, WIC Nutrition|Tags: , , , |0 Comments
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WIC Inspired Recipes – Broccoli Tater Tots

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!

 

By |2023-02-20T09:33:57-05:00February 20th, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , |0 Comments
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WIC Inspired Recipes – Chilaquiles & Salsa

CHILAQUILES & SALSA 

Makes 2 servings.

SALSA

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!

CHILAQUILES

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 JC Food Mart 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!

By |2023-02-10T06:23:05-05:00February 10th, 2023|Categories: Recipes, WIC Food, WIC Grocery Shopping|Tags: , , , , , , , , , , , , , |0 Comments
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Toddler Snack Boxes Perfect For Busy Moms

WIC Food Tip Perfect For Busy Moms

Toddlers love snacks! Moms of little ones may find themselves running around trying to find snacks on demand. Here is a great WIC food tip to use your WIC foods to make a perfect snack box for your little one.

One stress-free way to help busy moms looking to save some time, are pre-made snack boxes. Dig around in your cupboard for some plastic containers with lids. It doesn’t have to be fancy. One with compartments is perfect, but a food storage container without dividers also works. (TIP: You can use cupcake liners to make your own compartments) 

Grab a few of your toddler’s favorite WIC foods. Create a fun assortment of 3 to 4 single serving snacks in each container to make a perfect toddler-size snack pack to store in the fridge. Some ideas for your containers include:  cheese cubes, sliced strawberries, orange slices, blueberries, avocados, healthy WIC cereal (without the milk),  yogurt, peanut butter and whole wheat bread.  Make a whole peanut butter sandwich and cut into 1/4ths. Put one fourth in a container. 

Store the snack packs in the fridge until needed.  Making 2 or 4 containers at a time is perfect to have on hand when your little one wants something quick to eat.

This is a great way to help make sure your little one is eating healthy WIC foods. You can also get your kids involved in making their “snack packs” so they are excited to eat healthy foods. 

HAVE TODDLERS ON WIC? SHARE YOUR MOM HACKS

Do you have a great mom hack? Leave it in the comments below. We would love to hear some of your favorite tips/tricks that save you time. 

The ultimate mom hack is getting all your WIC foods in one easy stop at JC Food Mart stores. Visit a location today to see how easy it can be.

Looking for more helpful ideas?  Check out our post about WIC Snacks.

By |2023-02-09T14:07:25-05:00February 9th, 2023|Categories: Child Health, Mom Health, Recipes, Recipes, San Antonio, WIC Food|Tags: , , , , , , , , |0 Comments
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WIC Produce Benefits Update

Expanded Dollar Amount For Fruit, Vegetable Benefits Offered Through Sept. 2023

Good news! Texas WIC’s temporary fruit and vegetable dollar amount increase is now being offered through September 30, 2023!  The increased dollar amount for WIC produce benefits (fruits and vegetables) are for the following amounts:

  • Children get $25 each month 
  • Pregnant, postpartum and some breastfeeding clients get $44 each month 
  • Fully and partially breastfeeding clients get $49 each month 

Texas WIC professionals provided the following example: if you are pregnant and have two children (ages 1-5) receiving WIC, you will get $94 ($44 mom + $25 child + $25 child = $94) to buy fruit and vegetables. 

You will see this new amount on your shopping list under your benefit amount, according to Texas WIC.

The fruit and vegetable benefits are expected to return to the normal amounts on Oct. 1, 2023.  WIC clients can use their benefits to buy fruits and vegetables that are fresh, frozen and in cans, glass jars and plastic containers.

USE WIC PRODUCE BENEFITS FOR THESE RECIPES

Pick up all your WIC foods at JC Food Mart. There are 10 San Antonio locations to help you get your WIC foods in one easy, fast top. Visit today to find out how easy WIC shopping can be. Here are a few recipes using WIC-approved fruits, vegetables you might like:

Two Recipes Featuring WIC Foods

Ratatouille Recipe

For even more recipes, visit our blog.

By |2023-01-24T19:21:08-05:00January 11th, 2023|Categories: Recipes, Recipes, Texas WIC, Texas WIC, WIC Food, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , |0 Comments
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WIC Inspired Recipe

Lemon Alfredo Bowties with Tuna & Peas

1 lb whole wheat pasta

1 cup frozen peas

2 cans tuna
Juice from ½ lemon 

(Add lemon zest to bring out more lemon flavor)

2 tablespoons minced garlic

2 tablespoons olive oil

2 ½ cups whole milk
½ stick butter

1 ¼ cup shredded parmesan cheese 

(Mozzarella works great too – Just be sure not to use pre-shredded cheese!)

¼ cup flour

Season with pepper, onion powder, & oregano to your taste

Boil pasta with 1 tablespoon of salt for 10-12 minutes, or suggested cook time on package. 

Drain & set aside. In the same pot, heat olive oil at medium high heat and add minced garlic. Cook for about 3 minutes, or until golden. Add tuna and break up into smaller pieces. Add lemon zest and lemon juice, cook for 3 minutes, then add butter and half of the shredded cheese. Slowly add in milk and flour, while stirring well. Turn the heat down to medium and bring to a simmer while stirring often. Add in peas, and the other half of the shredded cheese. Cook for about 5 more minutes, stirring often, then turn off the heat. Slowly mix in the pasta. 

Top with more shredded cheese if you like!

Enjoy!

By |2023-01-24T19:23:45-05:00January 9th, 2023|Categories: JC Food Mart, Meal Planning, Recipes, Recipes, Texas WIC, WIC Food, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , , , |0 Comments
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Mom Hacks Using WIC Food

Moms and moms-to-be all need savvy, time-saving hacks to save time, be healthy and to maintain sanity.

Infant and toddler moms don’t usually have a lot of spare time. Moms often feel a lot of stress to take care of tiny humans. That’s why we have come up with some great mom hacks to help save time while offering a little piece-of-mind.

Stress for expecting mothers can also be high. What can you eat? What should you not eat? It can be overwhelming. Not to mention, you are creating a human in your belly. That is very tiring.

PREGNANCY HACKS

Now is the perfect time to practice carrying a prepared bag (think diaper bag for moms). Except this bag will be filled with healthy snacks/water for mom. Here are a few ideas for your mom bag: water bottle, dry WIC-approved cereal – which is packed with iron and fiber. Other ideas for your “snack” bag: fresh fruit like bananas or peanut butter on whole wheat bread.  Get more information about WIC foods and pregnancy here.

TIME SAVING COOKING HACKS FOR MOMS

Every mom loves a good kitchen shortcut. Here are a few ideas you can use in the kitchen to help you save time or maintain your sanity.

  1. First up: homemade teething rings. When toddlers start to teeth, it can be painful for your baby and hard on mom. No parent likes a little one to cry in pain. Make homemade teething ring popsicles. The cold pop is perfect for sore gums. Here is a recipe you can use:

BERRY YOGURT POPSICLES

1 ½ bananas (mom can eat the other half)

16 ounces of yogurt (any flavor)

4 ounces of blueberries

Blend all ingredients in a blender until it is very smooth. Place yogurt mixture into popsicle molds. Freeze for at least 6 hours. Keep in the freezer for the next time your child needs a treat.

2. Make pre-made snacks for hungry toddlers. Moms know that one of your main roles as a parent is to give your child healthy foods. It can often feel like a full-time job. For kiddos starting to eat table food, make sure you have easy foods you can grab for a snack or meal when your baby wants to eat. A few great examples are avocados and bananas that can be smashed for smaller children. Pre-cook boiled eggs to have on head in the fridge. These are great for children starting to eat real foods and older kids looking for a snack. Here are a few more ideas for snacks using WIC foods.

 

CRAFTY PROJECTS

Having a little fun can also be a great way to take a break and cut the stress. We have gathered a few hacks using containers from WIC foods. Use empty and cleaned milk and egg cartons for fun crafty projects. So are baby food jars. Here are a few ideas:

  1. Turn your egg carton into a fun container for kid paint. Each egg holder can be for a different color.  Your egg container could also be used to create a homemade sensory tray. Fill the egg carton with items with different textures that you can find around the house: a small ball of yarn, a block, a small piece of fabric. Just make sure the items are age-appropriate and are not a choking hazard for your little one.
  2. For older kids, use the lids from your milk  jugs to make checkers pieces. Just color the lid black or red. Save enough to make your own checkers pieces. Make a checkerboard out of cardboard or a piece of paper you have around the house.

Of course your imagination is the limit for using containers to help entertain your kids. Sometimes kids enjoy making toys out of the simplest items around your house.

The best mom hack of all is to get all your WIC foods in one easy stop at any JC Food Mart location. Since you won’t have to go searching down long aisles to get all your WIC foods, you will save time and your sanity. Find a location near you.

Do you have mom hacks you would like to share? Drop them in the comments below. Use hashtag #GSNmomhacks

Looking for more blog articles about these topics? Check these out:

Join WIC During Pregnancy

3 Reasons To Join WIC

By |2023-01-24T19:22:14-05:00January 6th, 2023|Categories: Kid Activity, Meal Planning, Mom Health, Recipes, Recipes, Texas WIC, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: , , , , , , |0 Comments
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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!

BLACK-EYED PEAS

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 JC Food Mart location.

By |2022-12-29T10:57:10-05:00December 29th, 2022|Categories: JC Food Mart, Recipes, WIC Food, WIC Nutrition|Tags: , , , , , , |0 Comments
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2 Great Recipes Using WIC Foods

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

Helpful Tips: 

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.

Instructions:

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!

 

Frijoles WIC

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:

Green onions

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 JC Food Mart store. There are 10 locations in San Antonio.

Check out our blog for more recipes using WIC-approved beans and other WIC foods. 

 

By |2022-12-20T10:07:09-05:00December 14th, 2022|Categories: JC Food Mart, Recipes, WIC Food, WIC Nutrition|Tags: , , , , , , , |0 Comments
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