By Ashley|2023-09-13T14:18:43-05:00September 3rd, 2023|Categories: Meal Planning, Recipes, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: easy recipes, pasta, peanut butter, peanut butter sauce, recipes, thai pasta salad, Vegetables, wic approved foods, wic approved groceries, WIC inspired recipes|0 Comments
1 sweet potato
1 can chickpeas or bean of your choice
1 cup brown rice
2 zucchini squash
½ cup onion
1 ½ cup lettuce
1 lemon or lime
Seasonings: Salt, Pepper, Garlic Powder, Paprika
Makes 2 servings
½ medium avocado
3 tbsp olive oil
3 tbsp plain yogurt
Juice of ½ lemon
1 garlic clove, minced
4 tbsp water
1/2 tsp salt
1/4 tsp black pepper
Blend ingredients together to make a tasty creamy avocado sauce to top off your bowl.
Cook the brown rice to package instructions and preheat the oven to 425. Wash and peel your sweet potatoes and cut into diced chunks. Add to a bowl and drizzle with olive oil and seasonings and add to a baking sheet lined with foil. Peel and chop the onion and zucchini squash into strips, then add onions to the baking sheet along with the diced sweet potatoes. Roast for about 25 minutes or until the edges of the potatoes are golden brown and they can be easily pierced with a fork. While the sweet potatoes are roasting, heat a skillet over medium heat. Once the skillet is hot, add 2 tbsp oil, chickpeas, zucchini, and seasonings. Stir frequently for about 10 minutes. They are done when they’re slightly browning on the outside.
To serve, add brown rice to a bowl and add the roasted sweet potatoes, onion, chickpeas, zucchini, lettuce, and avocado. Drizzle your desired amount of dressing on top and garnish with cilantro if you like.
CHILAQUILES & SALSA
Makes 2 servings.
1 large onion
4 – 5 large tomatoes
(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!
2 tbsp Vegetable oil
6 Corn tortillas, each cut into 6 wedges
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)
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!
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!
WIC clients are getting a little something extra for the new year: an extension on the expanded fruit and vegetable benefits.
Texas WIC announced on its website that the expanded benefits will be offered through the end of March 2022.
“This extension has different dollar amounts based on your category. Eligible clients will receive the following,” according to Texas WIC.
- Children get $24 each month
- Pregnant, postpartum and some breastfeeding clients get $43 each month
- Fully and partially breastfeeding clients get $47 each month
Here is an example the agency provided: If you are pregnant and have two children (ages 1-5) receiving WIC, you will get $91 ($43 mom + $24 child + $24 child = $91) each month in January, February and March to buy fruit and vegetables, according to Texas WIC.
WIC clients will find this new amount on your shopping list under their benefit amount.
Texas WIC urges clients that have already received benefits on their WIC cards for the first three months of year to contact their local WIC office to get the expanded fruit & vegetable benefits. Produce benefits are expected to return to regular levels at the end of March.