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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.
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
- 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:
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.
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A-B-Cs For First-Time Moms
Being a parent for the first time is both an incredibly exciting and nerve-wracking experience. New moms want to do everything they can to make sure your little bundle of joy stays healthy, happy, and safe. Here are a few A-B-Cs for first-time moms. Read on to learn just a few ABCs necessary for anyone getting ready to be a mommy for the first time!
Acknowledge that you’re scared, but be excited at the same time!
It’s normal to be nervous. Give yourself credit for taking this big step into motherhood. Plus, it never hurts to seek out expert advice from professionals like those at Texas WIC who specialize in infant nutrition and growth monitoring – they’ll help make sure you’re well informed while navigating through these exciting times!
Believe in yourself – you can do this! Sometimes every new mom just has to know she can do it. When in doubt, reach out to your doctor or Texas WIC for help. Texas WIC is a great resource for moms. It is a nutrition education program that assists moms until their child turns 5 years old. If you would like to see if you qualify for Texas WIC, you can apply at TexasWIC.org/apply.
Connect with other moms, either virtually or in person. Every mom needs a support system. This is one great way to get a little extra helpful advice. Social media is also a great place to connect with other moms. Plus, you might make a few new friends at Texas WIC.
FEW MORE ‘C’s FOR FIRST-TIME MOMS
- Create a routine and stick to it as much as possible. Looking for more information about creating routines, check out these tips for newborn babies.
- Cherish every moment – even the tough ones!
EASY WIC GROCERY SHOPPING
To make being a mom even easier, visit a JC Food Mart store for easy WIC grocery shopping. You can get all your WIC foods in one easy stop. Find a store near you here.
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
For even more recipes, visit our blog.
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.
- 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:
- 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.
- 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:
Budget Bites to Help You Save Money
4 Tips To Save $$$
Grocery prices keep going up, and we are all looking for ways to stretch our food budgets. Here are a few tips we can all use to curb the waste, and stretch our food dollars even further.
USE MORE, WASTE LESS
If you don’t think you will use them before they go bad, freeze fruits and vegetables. Put them in freezer-safe containers or bags and mark with a date. These frozen portions are great to add to soups or smoothies.
Save veggie scraps like potato rinds, ends of onions and celery pieces, to make veggie broth. These vegetables will make a perfect vegetable broth that is delicious in soups.
Use leftovers creatively. You can turn almost any leftovers into a completely different meal. For example, did you make roasted veggies as a side dish this week? Use the leftovers in a delicious omelet. You cook once and have two delicious meals. Plus, you save time in the kitchen.
MAXIMIZE WIC BENEFITS
One of the best ways to maximize your WIC benefits is to use your SNAP benefits first. Your SNAP benefits roll over, but your WIC benefits expire at the end of the month. USE WIC FIRST.
Make fewer trips. If you are making a trip to the WIC clinic, redeem your WIC benefits during the same trip. JC Food Mart, which caters to WIC clients, are conveniently located near WIC clinics. JC Food Mart caters to WIC clients and helps them redeem their benefits in one easy, fast trip.
PLAN AHEAD
By planning ahead you can save time and money. Plan your menu for the week. See what ingredients can be used to do double duty in your recipes. For example, are you making a homemade soup and stir-fry dish this week? Get an onion that can be used for both. What other ingredients can be used in both meals? Stretch your food dollars by using simple recipes with less ingredients. Plus, it is a great way for your kids to help. Make a menu together on a chalkboard or a colorful paper that they can help create.
KEEP IT SIMPLE
One of the best ways to save money cooking is to make simple, nutritious recipes that don’t have a ton of ingredients. Buy pantry staples like seasonings on sale or in bulk. Make your own salad dressing using olive oil and simple seasonings.
Get all your WIC foods in one easy stop conviently located next to WIC clinics. Visit any JC Food Mart in San Antonio today.
Texas WIC’s New Contract Formulas
On Oct. 1, 2022, Texas WIC’s new formula contract went into effect. The listed Similac products
become the corresponding Enfamil product.
| This Similac Product…. | ….Becomes This Enfamil Product |
| Similac Advance 12.4oz PWD
|
Enfamil Infant 12.5 oz PWD
|
| Similac Advance 20.6oz PWD
|
Enfamil Infant 12.5 oz PWD
|
| Similac Advance 30.8 oz PWD
|
Enfamil Infant 12.5 oz PWD
|
| Similac Pro Advance 20.6oz PWD
|
Enfamil Infant 12.5 oz PWD
|
| Similac Pro Advance 30.8oz PWD
|
Enfamil Infant 12.5 oz PWD
|
| Similac Advance 13oz CON
|
Enfamil Infant 13oz CON
|
| Similac Advance 32oz RTU
|
Enfamil Infant 32oz RTU
|
| Similac Sensitive 12.5oz PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac Sensitive 20.1 PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac Sensitive 29.8 oz PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac Pro Sensitive 20.1 oz PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac Pro Sensitive 29.8oz PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac Sensitive 32oz RTU
|
Enfamil Gentlease Neuropro 32oz RTU
|
| Similac For Spit Up 12.5oz PWD
|
Enfamil A.R. 12.9 OZ PWD
|
| Similac For Spit Up 19.5oz PWD
|
Enfamil A.R. 12.9 OZ PWD
|
| Similac Total Comfort 12.6oz PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac PRO Total Comfort 20.1oz PWD
|
Enfamil Gentlease 12.4oz PWD
|
| Similac PRO Total Comfort 29.8 PWD
|
Enfamil Gentlease 12.4oz PWD
|
Texas WIC Formula Changes Take Effect Oct. 1
On Oct. 1, Texas WIC’s new formula contract went into effect.
Texas WIC’s contract for milk-based formulas has switched from Abbott Laboratories, the makers of Similac, to Mead Johnson, the makers of Enfamil products. The new contract is only for milk-based formulas. All other formula products remain unchanged.
“All WIC participants receiving standard milk-based infant formulas will be transitioned to Enfamil products for benefits beginning October 2022,” according to a statement from Texas WIC.
There is a Mead Johnson product equivalent for every Abbott Laboratories product.
If you haven’t already discussed this change with your local WIC office, contact them at your earliest convenience.
“The WIC program is required to have a contract with one specific formula company to help keep costs down. We renew the contract every 5 years. The award for the contract from October 2022 – September 2027 for milk based formula is Mead Johnson, the makers of Enfamil. The soy-based formula will continue to be with Abbott, the makers of Similac,” according to a statement from Texas WIC.
Recipe Spotlight Using WIC Foods
In recognition of Hispanic Heritage Month, we will be spotlighting several recipes you can make in your kitchen. This one, “A Simple Mexican Salad” is from the USDA website and came from the Oregon State University Cooperative Extension Service. It’s a refreshing salad with a little bite. It’s cool and refreshing flavors are very comforting.
A Simple Mexican Salad
Chili powder and lime juice are the secret ingredients in this cucumber and orange salad.
2 cucumbers
2 oranges
1 lemon or lime (the juice)
1/2 teaspoon chili powder
1/2 teaspoon salt
Wash the cucumbers, oranges and lemon or lime under cold running water. Slice the cucumbers. Peel and cut the oranges into small pieces. Place cucumber slices and orange pieces in a medium size bowl. Add chili powder, lemon or lime juice and salt.
Get all your WIC foods in one easy stop at any JC Food Mart. There are 10 locations in San Antonio.