By Shauna Siegel|2023-06-01T05:40:37-05:00May 30th, 2023|Categories: WIC Food, WIC Food, WIC Grocery Shopping, WIC Nutrition|Tags: instant oatmeal, WIC-approved cereal, WIC-approved oatmeal|0 Comments
Breakfast Important Meal For Expecting Moms
A woman’s body goes through so many changes during pregnancy. Mom’s, after all, are creating a life. Breakfast is an important meal for everyone, but that is especially true for pregnant women.
Breakfast helps expecting women fuel their day, support baby’s development, help provide needed nutrition and maintain a healthy weight.
The Texas WIC food package includes several healthy breakfast options for Pregnant women, to help support them during pregnancy, including:
- Eggs
- Breakfast Cereal
- Yogurt
- Fruits and vegetables
- Peanut butter
- Milk
The entire package includes more foods, check the entire package out on the Texas WIC website. If you are pregnant, apply for WIC on their website here.
Breakfast is the first meal of the day after sleeping for roughly 8 hours. The energy boost from your first meal can help moms get the nutrition they need. Use WIC foods like milk, cereal and fruit to make this breakfast recipe, that’s really perfect any time of day.
CEREAL, FRUIT SMOOTHIE BOWL
1/2 cup of breakfast cereal
2 cups fresh or frozen berries
1 banana
½ cup milk
Toppings such as almonds, berries or cereal
Blend frozen berries, banana and milk. Blend until smooth. Pour smoothie into a bowl and top with breakfast cereal or sliced fruit. Makes 2 servings
Wellness Bowl With Creamy Avocado Dressing
Bowl:
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
1/2 avocado
1 lemon or lime
Seasonings: Salt, Pepper, Garlic Powder, Paprika
Makes 2 servings
Dressing:
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.
Enjoy!
Texas WIC Updates Income Requirements
Get your growing family the support they need with Texas WIC!
The free program provides nutritional education, breastfeeding resources, and food packages for qualifying women and children up to age 5. And if you’re expecting, you can start as soon as you learn the good news! To qualify, check out Texas WIC’s updated income requirements for pregnant moms who reside in the state. Plus, check the link to Texas WIC below to start your application.
Start your journey toward a healthy lifestyle for you and your child with Texas WIC.
WIC INCOME REQUIREMENTS 2023
Households with the following gross yearly income per member:
- 1 household member can qualify making up to $26,973 gross yearly income per household;
- 2 household members up to $36,482 gross yearly income;
- 3 household members up to $45,991 gross yearly income;
- 4 household members up to $55,500 gross yearly income;
- 5 household members up to $65,009 gross yearly income and
- 6 household members up to $74,518 gross yearly income
Parents, step-parents, guardians, and foster parents of infants and children who are younger than 5 can apply.
Texas WIC can help you give your baby a healthy start with education, counseling and nutritional foods. The program provides FREE resources to help you along your pregnancy, including nutrition counseling and FREE healthy food packages to help ensure you and your baby have a healthy pregnancy. To see if you qualify for the program, apply online at texaswic.com/apply.
JC FOOD MART IS A SERVICE PROVIDER FOR THE WIC PROGRAM, NOT A PART OF THE WIC PROGRAM
WIC Inspired Recipes – Stuffed Cabbage Rolls
STUFFED CABBAGE ROLLS
2 tbsp olive oil
1 cup onion, diced
2 tbsp garlic, minced
1 cup mushrooms, finely chopped
½ cup carrot, finely diced
1 green onion stalk, sliced
1 cup brown rice
1 head of cabbage
2 cups Tomato sauce
Seasonings: Salt, Pepper, Basil, Thyme, & Paprika
Preheat the oven to 350 degrees and prepare ingredients by chopping vegetables and cooking brown rice according to the package instructions.
Heat olive oil in a large skillet over medium heat and cook the onions until golden, about 10 min. Add garlic, mushrooms, carrot, green onion, and seasonings. Cook until the veggies are tender, about 8 – 10 minutes. Stir in the brown rice and 1/2 cup of tomato sauce, then remove from heat. Coat the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce.
Core a head of cabbage and bring to a boil in a large pot, until the cabbage leaves start to come apart. Fill each cabbage leaf with 2 – 4 tablespoons of the rice and vegetable mixture (depending on the size of the cabbage leaves), then roll the leaf up like a burrito, tucking in each end. Continue filling the leaves until there is no more mixture left, line the filled and rolled cabbage leaves in the baking tray.
Cover with the remaining tomato sauce and cook for 45 minutes. Makes about 5 servings.
Make (and Eat) The Perfect Easter Egg
Making Easter Eggs is fun for kids and adults. Here are a few tips to make the perfect eggs and recipes to use when eating them.
Making the perfect Easter eggs involves a combination of boiling the eggs correctly, preparing a dye solution, and then decorating them creatively. Here’s a step-by-step guide to help you create beautiful and festive Easter eggs:
Boiling the eggs
- Place the eggs in a single layer in a large saucepan.
- Cover the eggs with cold water, about an inch above the eggs.
- Bring the water to a rolling boil over medium-high heat.
- Once boiling, remove the saucepan from heat and cover with a lid.
- Let the eggs sit for 10-12 minutes.
- Transfer the eggs to a bowl of ice water to cool them down and stop the cooking process. Leave them in the ice water for at least 5 minutes.
Preparing the dye solution
- Choose your desired food coloring or natural dyes (such as beet juice, turmeric, or red cabbage).
- In a small bowl or cup, mix 1/2 cup of boiling water, 1 tablespoon of white vinegar, and 10-20 drops of food coloring (or the equivalent amount of natural dye).
- Stir the dye solution until the color is evenly mixed.
Dyeing the eggs
- Use a spoon or egg dipper to lower a cooled egg into the dye solution.
- Let the egg soak in the dye for 5-10 minutes, or until the desired color is achieved. The longer the egg is submerged, the deeper the color will be.
- Carefully remove the egg from the dye and place it on a drying rack or paper towel-lined plate to dry.
Decorating the eggs
- You can use a variety of tools and materials to decorate your Easter eggs, such as markers, stickers, glitter, or paint.
- For a simple design, you can use a white crayon to draw patterns on the eggshell before dyeing, which will create a resist effect and leave the drawn areas white.
- You can also use rubber bands, tape, or stencils to create patterns and shapes on the eggs.
- If you want to add more colors, repeat the dyeing process with different colors and let each layer dry in between.
Displaying your Easter eggs
- Once the eggs are completely dry, you can place them in a decorative basket, egg cups, or create an Easter egg tree by hanging them with colorful ribbons.
Remember to be creative and have fun experimenting with different colors and designs. Happy Easter!
Once you have boiled Easter eggs, there are many delicious recipes you can make with them. Here are some ideas:
DEVILED EGGS
6 boiled Easter eggs
1/4 cup mayonnaise
1 teaspoon mustard
Salt and pepper to taste
Paprika for garnish
Cut the eggs in half lengthwise, remove the yolks and place them in a bowl. Mash the yolks with a fork, then mix in the mayonnaise, mustard, salt, and pepper. Spoon or pipe the mixture back into the egg whites. Sprinkle with paprika and serve chilled.
EGG SALAD
6 boiled Easter eggs
1/4 cup mayonnaise
1 teaspoon mustard
1/4 cup chopped celery
2 tablespoons chopped red onion
Salt and pepper to taste
Chop the eggs and mix them with the mayonnaise, mustard, celery, and red onion. Season with salt and pepper. Serve on bread, toast, or with crackers.
AVOCADO EGG SALAD
Avocado egg salad is a delicious and creamy twist on the classic egg salad. It’s a perfect option for a light and healthy lunch or snack. Here’s a simple recipe to make avocado egg salad:
6 boiled eggs, chopped
2 ripe avocados, diced
1/4 cup mayonnaise (optional)
1/4 cup chopped red onion
1/4 cup chopped celery
1 tablespoon chopped fresh cilantro or parsley
Juice of 1/2 lemon or lime
Salt and pepper, to taste
In a large mixing bowl, mash the diced avocados with a fork until they reach your desired consistency. You can leave it chunky or make it smoother, depending on your preference.
Add the mayonnaise (if using) to the mashed avocados and mix until well combined. The mayonnaise will add creaminess to the salad, but you can skip it for a healthier version or substitute it with Greek yogurt.
Gently fold in the chopped boiled eggs, red onion, celery, and cilantro or parsley. Make sure all the ingredients are well distributed throughout the mixture.
Squeeze the lemon or lime juice over the salad, and season with salt and pepper to taste. Mix well to ensure the flavors are evenly combined.
Cover the bowl with plastic wrap and refrigerate the avocado egg salad for at least 30 minutes to let the flavors meld together.
Serve the avocado egg salad on its own, with crackers, on toast, in a sandwich, or on a bed of lettuce. Enjoy this creamy and flavorful twist on a classic egg salad recipe!
Note: Avocado egg salad is best consumed the same day it is prepared, as the avocado may start to brown over time.
COBB SALAD
4 cups chopped romaine lettuce
2 boiled Easter eggs, chopped
1 avocado, diced
1/2 cup cooked, crumbled bacon
1/2 cup diced cooked chicken or turkey
1/2 cup diced tomatoes
1/2 cup crumbled blue cheese
Your favorite dressing
Arrange the lettuce on a large plate or platter. Top with rows of chopped eggs, avocado, bacon, chicken, tomatoes, and blue cheese. Drizzle with your favorite dressing and serve.
POTATO SALAD
4 cups cooked, cubed potatoes
4 boiled Easter eggs, chopped
1/2 cup mayonnaise
1/4 cup chopped pickles
1/4 cup chopped red onion
1/4 cup chopped celery
2 tablespoons chopped fresh parsley
Salt and pepper to taste
Combine the potatoes, eggs, mayonnaise, pickles, red onion, celery, and parsley in a large bowl. Season with salt and pepper. Mix well and refrigerate for at least 1 hour before serving.
Enjoy these delicious recipes!
Breakfast Using WIC Foods
Try This Healthy Breakfast Twist On Classic Dessert Recipe
This easy recipe featuring WIC foods is so tasty, healthy, and filling that it’s great for anytime of the day – breakfast, snacks, or dessert. If you feel like being creative, you can switch up your toppings by using different fruits, nuts, or different flavors of yogurt! Enjoy!
BREAKFAST BANANA SPLIT
½ cup Vanilla Yogurt
1 Banana – peeled & split in half
¼ cup Granola or Rolled Oats
¼ cup Mixed Berries – fresh or frozen
1 tbsp Peanut butter, heat up in microwave for 10 seconds at a time until melted
Optional – drizzle honey on top if you want it sweeter
Spread yogurt on a plate. Peel and split the banana and lay on top of yogurt. Top with granola, berries and peanut butter drizzle. Makes 1 serving.
BREAKFAST USING WIC FOODS
Looking for more recipes using WIC foods? Check these out: Smoothies, Egg Muffins, Blueberry Muffins
Get all your WIC foods in one easy stop at any JC Food Mart store. Find a store near you on our location page.
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.