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WIC Foods Perfect For Toddlers
WIC foods are a great way to make sure your little ones are getting good nutrition. When WIC foods are part of a recipe, you know you are giving them healthy choices. Coming up with new ways to get your little ones to try new foods can be very challenging.
These easy recipes are perfect for toddlers, and they feature WIC-approved foods.
PEANUT BUTTER, BERRY OATMEAL
Oatmeal
Berries
Peanut butter
Cook oatmeal according to package directions.
Stir in a spoonful of peanut butter and mashed berries. Mix until well combined and serve warm.
Here is another recipe perfect for your little one, but tasty enough for the entire family to try.
VEGETABLE, LENTIL SOUP
1 cup dried lentils, rinsed and drained
4 cups vegetable broth
2 cups water
1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
2 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon dried thyme
Salt and pepper to taste
2 cups diced tomatoes, fresh or canned
2 cups chopped spinach
Juice of 1 lemon
In a large pot, heat oil over medium heat. Add diced vegetables. Cook until tender, about 5 minutes. Add spices to the pot. Cook for another couple of minutes. Add dried lentils, broth, and water to the pot. Bring to a boil and reduce heat to low. Cover and simmer for 25 minutes or until lentils are tender. Stir in diced tomatoes, spinach and cook another 10 minutes. Remove from heat and stir in lemon juice. Add salt and pepper to taste.
TUNA, AVOCADO SANDWICH BITES
Canned tuna, drained
Avocado, mashed
Whole-wheat bread, toasted
Mash avocado and mix with canned tuna
Spread mixture on whole-grain bread and cut into triangles.
The Versatility of Canned Chickpeas
A WIC Mom’s Pantry Superhero!
Canned Chickpeas Recipes From Snacks, Sides And Salads
When it comes to stocking up your pantry with versatile, healthy ingredients, few items can rival the incredible benefits of canned chickpeas. These tiny legumes may not wear capes, but they certainly possess superhero-like qualities that can transform your meals and save the day in the kitchen. Adding canned chickpeas to your recipes can unlock a world of nutritious and versatile meal options. Chickpeas, also known as garbanzo beans, are a powerhouse of nutrients and offer various health benefits for both you and your children. In this blog post, we’ll explore the many reasons why canned chickpeas should be a staple in every mom’s pantry and share some creative recipe ideas to inspire you.
Nutritional Powerhouse
Canned chickpeas pack a powerful nutritional punch, making them an ideal choice for growing children and health-conscious moms. Rich in protein, fiber, vitamins, and minerals, chickpeas can contribute to a well-rounded diet and promote healthy growth and development. With iron, zinc, folate, and magnesium among their impressive nutrient profile, these legumes can help combat iron deficiency and support overall well-being.
Convenient
Canned chickpeas are incredibly versatile and require little effort to incorporate into your family’s meals. Whether you’re a seasoned cook or a busy mom looking for quick meal solutions, these legumes can be easily incorporated into a variety of dishes. From salads and soups to curries and stir-fries, the possibilities are endless.
Kid-Friendly
Getting your kids to eat healthy can sometimes be a challenge, but canned chickpeas can come to the rescue. These legumes have a mild, nutty flavor that kids often find appealing. You can mash them into spreads for sandwiches, blend them into smoothies for added nutrition, or even turn them into crunchy, roasted snacks for those after-school hunger pangs.
Plant-Based Protein
For WIC moms who follow a vegetarian or vegan diet or are looking to reduce meat consumption, canned chickpeas are a fantastic plant-based protein alternative. Their protein content makes them an excellent meat substitute, ensuring your family gets the necessary protein intake for healthy growth and maintenance.
Recipe Ideas
Chickpea and Vegetable Curry: Whip up a hearty and nutritious chickpea and vegetable curry by sautéing onions, garlic, and ginger with your favorite curry spices. Add canned chickpeas, diced vegetables like bell peppers, carrots, and tomatoes, and let it simmer until the flavors meld together. Serve with rice or whole-grain bread for a satisfying meal.
Chickpea Avocado Salad: Create a refreshing chickpea and avocado salad by combining canned chickpeas with diced avocado, cherry tomatoes, cucumbers, and a tangy lemon dressing. This simple and delicious salad is perfect for a light lunch or a quick side dish.
Chickpea, Vegetables and Pasta: For a protein-packed pasta dish, toss cooked pasta with sautéed spinach or mixed vegetables, canned chickpeas, cherry tomatoes, and a sprinkle of parmesan cheese. The creamy texture of chickpeas complements the pasta wonderfully, making it a family favorite.
Canned chickpeas are undoubtedly a pantry superhero for WIC moms, offering a myriad of benefits that are hard to resist. From their nutritional prowess to their budget-friendly nature and incredible versatility, these legumes are a must-have for every health-conscious mom. By incorporating canned chickpeas into your family’s meals, you can ensure a delightful and nutritious dining experience that saves time and stress in the kitchen. So, let these humble legumes unleash their superpowers and elevate your culinary adventures to new heights!
Here are a few of our favorite recipes using chickpeas:
HUMMUS
You may have purchased pre-made hummus from the grocery store, but this dip is so easy to make at home. Plus, you can enjoy your homemade hummus without tahini! It’s a delicious and healthy dip that you can easily make using canned beans and their liquid. Here is a recipe for you:
1 can (15 ounces) of chickpeas (garbanzo beans), drained and liquid reserved
2 cloves of garlic, minced
1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon ground cumin
Salt, to taste
Water (or the reserved liquid from the canned beans) for adjusting consistency
Optional toppings: olive oil, paprika, chopped parsley
Rinse and drain the canned chickpeas (garbanzo beans) and reserve the liquid from the can.
In a food processor or blender, combine the drained chickpeas, minced garlic, lemon juice, ground cumin, and a pinch of salt. Start blending the ingredients together. Gradually add the extra-virgin olive oil while blending to help create a smooth texture.
If the mixture seems too thick, add a little bit of the reserved liquid from the canned chickpeas or water. Continue blending until the hummus reaches your desired consistency.
Taste the hummus and adjust the seasoning with more salt or lemon juice if needed. Once the hummus is smooth and well combined, transfer it to a serving bowl. You can drizzle some extra-virgin olive oil on top and sprinkle a pinch of paprika or chopped parsley for added flavor and presentation.
Serve the homemade hummus with pita bread, sliced vegetables, or your favorite dipping options.
A refreshing and nutritious salad that’s perfect for a light lunch or a side dish for dinner.
CHICKPEA, VEGETABLE SALAD
1 can of chickpeas, drained and rinsed
Chopped fresh vegetables (cucumbers, bell peppers, tomatoes, etc.)
Chopped fresh herbs (parsley, cilantro, or mint)
Feta cheese (optional)
Dressing: Olive oil, lemon juice, salt, and pepper
In a large bowl, combine the drained chickpeas, chopped vegetables, and herbs. If desired, add crumbled feta cheese for extra flavor.
Whisk together the dressing ingredients in a separate bowl and drizzle over the salad.
Toss gently to combine and serve immediately.
ROASTED CHICKPEAS
Roasted chickpeas are a delicious and healthy snack that can be made using canned chickpeas.
1 can (15 ounces) chickpeas (garbanzo beans), drained and rinsed
1 to 2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon smoked paprika (you can also use regular paprika)
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper (adjust to your spice preference)
Salt and pepper, to taste
Optional: a pinch of any other spices you like (e.g., curry powder, chili powder, onion powder, etc.)
Preheat your oven to 400°F. Line a baking sheet with parchment paper or lightly grease it with cooking spray.
Drain and rinse the canned chickpeas thoroughly. Pat them dry with a clean kitchen towel or paper towels. It’s important to remove excess moisture to achieve crispy roasted chickpeas.
In a mixing bowl, combine the chickpeas, olive oil, ground cumin, smoked paprika, garlic powder, cayenne pepper, salt, and pepper. You can add any other optional spices at this point as well. Toss the chickpeas until they are evenly coated with the oil and spices.
Spread the seasoned chickpeas in a single layer on the prepared baking sheet. Make sure they are not too close together to allow for even roasting.
Roast the chickpeas in the preheated oven for about 25 to 30 minutes or until they become golden brown and crispy. You can shake the baking sheet or toss the chickpeas halfway through the baking time to ensure even cooking.
Once roasted to your desired crispiness, remove the chickpeas from the oven and let them cool slightly before serving.
Enjoy your roasted chickpeas as a nutritious and flavorful snack. They can also be used as toppings for salads, soups, or as a crunchy addition to various dishes.
Note: Roasted chickpeas are best when served fresh, but you can store any leftovers in an airtight container at room temperature for a day or two. Keep in mind that they might lose some of their crispiness over time.
WIC Inspired Recipes – Corn Chowder
Everyone seems to be talking about corn these days. With the viral song about corn, it seems most of us can appreciate the vegetable for it’s sweetness and versatility. Corn just seems to go with everything! This hearty corn chowder recipe is sure to keep your family warm this fall and winter. It’s so tasty and comforting, you may find yourselves going back for a second serving!
CORN CHOWDER
2 tablespoons butter
4 slices of bacon (optional)
1 onion
2 celery stalks
1 bell pepper
1 jalapeno
1 large carrot
3 medium potatoes
6 ears of corn
5 cups milk
1 bay leaf
Salt & Pepper
Smoked Paprika
Green onion
Peel potatoes and dice along with onion, celery, carrot, bell pepper, and jalapeno. Shuck the husks off the corn and slice corn kernels off of the cobs, then save the cobs for later. (You can also use canned or frozen corn to skip this step! But you’ll want to add the corn in with the rest of the veggies to get more corn flavor) Slice some green onion & shred some cheese to top off each bowl of corn chowder if you like!
Place butter and bacon into a large, heavy-bottomed soup pot. Heat on medium high heat until the bacon renders its fat, about 5 minutes.
Cook the vegetables (except the corn and potatoes):
Add the chopped onions, celery, bell pepper, jalapeno, and carrot, and lower the heat to medium and cook until vegetables are well softened, about 10 minutes.
Break the corn cobs in half (after you’ve stripped off the corn) and add the cobs to the pot. Add the milk and the bay leaf. Bring to a boil and reduce heat to medium. Cover the pot and cook for 20 minutes, stirring occasionally.
After 20 minutes, discard the cobs and the bay leaf. Add the potatoes, corn, salt, pepper, and paprika to the pot. Increase the heat to return the soup to a simmer, then lower the heat to maintain the simmer and cook for another 20 minutes until the potatoes are tender. Stir often to prevent milk from curdling. Add more salt, pepper, and paprika to taste, and add a little shredded cheese and sliced green onion on top of each bowl when serving. Enjoy!
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.
JC Food Mart Announces Special Labor Day Hours
Four San Antonio area locations will be open special hours for Labor Day.
Everyone at JC Food Mart wishes you a safe and happy Labor Day weekend. For your convenience, we are opening four stores if you find yourself in need of baby formula, baby food, milk, bread and other WIC grocery items. SNAP is also accepted.
The following stores will be open from 10 AM to 4 PM
WALZEM
The JC Food Mart location at 5271 Walzem Road. This store can be reached by calling 210-930-3244.
MARBACK
JC Food Mart at 7428 W. Military Drive will be open. They can be reached at 210-645-0223.
SW MILITARY
JC Food Mart at 842 SW Military Drive will also be open. They can be reached by calling 210-922-1442.
FREDERICKSBURG
Also, the JC Food Mart at 3534 Fredericksburg Road, Ste. 21 will be open. They can be reached by calling 210-732-2677.
JC Food Mart is a primarily WIC grocery store that takes the hassle out of getting WIC groceries.
Smoothies are a Nutritional Snack With WIC Foods
Chill Out With A Refreshing Smoothie
Smoothies are a quick and easy way to get an extra dose of fruits and vegetables. They also don’t require a lot of ingredients. Gather some of your favorite WIC foods and blend away.
Smoothies are a combination of fruits and/or vegetables, liquid, protein and ice (if you aren’t using frozen fruit) blended together. The fun part is that they are easy to switch up to find a fun new flavor. Some common smoothie ingredients include:
FRUITS (FROZEN OR FRESH): Bananas, Mangos, Apples, Berries and Even Avocados
VEGETABLES: Spinach, Carrots, Celery and Cucumbers
PROTEIN: Peanut Butter
LIQUIDS: Milk, Soy Milk, Yogurt, Juice or Water (like ice if you aren’t using frozen fruit)
OPTIONAL FOR FUN: Cinnamon or Pumpkin Pie Spice
There are so many WIC foods to pick from – Fruits, Veggies, Peanut Butter and Milk. Those are all super healthy WIC-approved foods you can include in your morning smoothie. The fun part is you don’t need a recipe. Use the recipe below provided by Texas WIC as a guide, but substitute any of the ingredients or combinations above to come up with new favorites.
Because smoothies are packed with nutrition (and WIC ingredients) they make a great breakfast or snack for adults and kids. They are especially tasty as the long hot days of Summer approach.
If you have fresh fruit you think might go bad before you eat it (like bananas or berries), just cut and put it in a freezer-safe container and store for your next smoothie.
SMOOTHIE BOWL
Smoothie bowls are a hot trend and is a fun new way to eat smoothies. 
If your tot isn’t ready to drink from a straw, but is trying purees, this version might be perfect for them. If making for a child, be mindful to avoid certain ingredients (like nuts because of choking) and even peanut butter if you haven’t yet determined if they aren’t allergic. Also, skip adding the whole fruit on top.
Note: It’s best to try ingredients that a child might be allergic to one at a time instead of blending multiple items together. This is helpful so you can easily identify which food might have caused the allergy. Once a child has individually tried all the ingredients you want to add to a smoothie bowl, you should be safe. Just make sure everything is blended well.
A smoothie bowl is also a fun way for adults to enjoy fruits and veggies. You can even top off your bowl with a handful of fresh berries or sliced fruit for extra texture.
RECIPE FROM TEXASWIC.ORG
Texas WIC offers this recipe on their website. Of course you can add more or substitute as you like:
FRUIT SMOOTHIE
1 Banana
2 cups frozen Strawberries (without added sugar)
¾ cup Milk
8 ounces low-fat Vanilla Yogurt
Tips: You can use any fruit – try mangoes, peaches or blueberries! If using all fresh fruit, try blending in ice cubes to thicken it up. You can also use 100% fruit juice or soy milk instead of milk, or even silken tofu instead of yogurt!
Combine all ingredients in a blender and process until smooth. Pour into glasses and enjoy!
APPLY FOR TEXAS WIC
Texas WIC is a supplemental nutrition program for expectant mothers and their children up to age 5 who meet certain criteria. The program provides nutrition counseling and support, free monthly food packages and breastfeeding support. To find out if you may be eligible, visit TexasWIC.org to apply.
Get the ingredients for your smoothie at JC Food Mart, a primarily WIC grocery store chain in San Antonio. To find a location near you, visit jcfoodmart.com/locations.
4 Healthy Lunches With WIC Foods
Looking for new, healthy lunches with WIC foods? We have 4 new recipes to help make your lunch a little more exciting.
These easy and quick, less-fuss recipes are easy to make and perfect for prepping early in the week to make your lunches easy and fast to grab. Afterall, nobody wants to waste precious time during the week fussing over cooking. If you are meal prepping, consider our notes at the end of each recipe to help make it even easier.
The best part about all these recipes is they are easily adjustable to add or subtract some of your favorite ingredients to make it perfectly yours. Here are 4 lunches with WIC foods:
VEGGIE RICE BOWL
1 Cup Brown Rice, cooked
1/2 Cup Sliced Cucumbers
1 Sliced Tomato
Sliced Onion
1 Avocado
1/2 cup Cooked Green Peas
2 teaspoon Olive Oil
Juice from a Lemon or Lime
2 teaspoon Dijon Mustard
Salt and pepper to taste
Cook rice according to package directions. Put cooked rice in a large bowl. Slice all vegetables and add to the bowl with the rice. Make a dressing in a separate bowl by combining olive oil, lemon or lime juice and dijon mustard. Mix dressing into the rice and vegetable bowl. Add salt and pepper to taste. Makes 2 bowls. Enjoy!
MEAL PREP TIP: To make this recipe faster, prep the dressing in advance and store in the refrigerator. You can also pre-cook the rice and store in the fridge. Slice and dice cucumbers, tomato and onion (along with cooked peas) when prepping and store in the refrigerator. Add avocado right before eating.
BEAN & VEGGIE STUFFED PEPPERS
4 Bell Peppers
1 tablespoon of Olive Oil
1/2 cup Onion, Diced
½ cup of Corn, optional
1 15 oz can Black Beans, drained and rinsed
2 cloves Garlic, minced
1 tsp Cumin
1/2 tsp Chili Powder
1 8 oz can of Tomato Sauce
1 cup cooked Brown Rice
1 cup of Cheese, shredded
Preheat oven to 350 degrees. Remove tops from peppers. Scoop out and clean the inside of the peppers. Saute onions in olive oil until they are tender. Add garlic and continue cooking for another minute. Stir in mashed black beans, cooked corn, cumin and chili powder. Add tomato sauce and cook for 1 more minute. Remove from heat and stir in cooked rice. Fill peppers with the mixture and place inside a baking dish. Top each pepper with shredded cheese and bake for 30 minutes or until the cheese is melted.
MEAL PREP TIP: This meal can be cooked a day in advance and stored in the fridge. Reheat before serving.
LETTUCE TUNA SALAD WRAPS
¼ cup diced Bell Pepper
¼ cup diced Cucumber
¼ cup diced Onion
1 can of Tuna, drained
¼ cup of Mayonnaise
Salt and Pepper to taste
4 large torn Lettuce Leafs
Mix all ingredients together in a medium size bowl. Chill before serving. Scoop desired amount of tuna salad into a large lettuce leaf and roll up. Enjoy!
MEAL PREP TIP: Tuna can be made and stored in the fridge for a few days.
AVOCADO, BOILED EGG ON WHOLE WHEAT TOAST
1 slice of Whole Wheat Toast
1 Egg, boiled
½ Avocado, mashed
Salt and pepper to taste
Boil egg in water for 10 minutes, until cooked. Drain, rinse and cool before removing shell and slice. Mash the inside of avocado and spread onto toast. Place sliced boiled egg on top of avocado toast. Season with salt and pepper and serve.
MEAL PREP TIP: Boil egg in advance and store in fridge.
Interested in joining Texas WIC? Apply online at TexasWIC.org. Shop JC Food Mart to easily pick up WIC groceries. Learn more about the products JC Food Mart offers. Also, learn more about JC Food Mart online.
WIC Babies Grow Healthy & Strong
WIC Helps Mothers Achieve Baby Milestones
As babies grow from infants to toddlers they graduate dozens of baby milestones, from eating purees, finger foods and walking. Your baby’s pediatrician can help you learn if your baby is on track. Being aware of major developments can ensure your tot is staying on track. Texas WIC can also help your baby stay on track to grow healthy and strong.
Bringing a newborn home from the hospital can be overwhelming. There is so much to learn and process – how to feed, making sure they are safe and loved, learning to decode their baby language. As you get to know your baby and all the traits that make them uniquely them, you will also start picking up on your baby’s developments. It’s something you can observe and watch from Day 1. It’s also one of the biggest joys of being a parent, watching your baby grow and learn.
There are endless resources online about baby milestones, but don’t get overwhelmed and remember they are just a guide. Your baby’s doctors are the ultimate resource. Plus, any resource you use (online, book, etc.) are only tools to help you ask the right questions to your doctor.
One great online resource is, Texas WIC. Their experts have outlined some of the milestone highlights of a baby’s first year online.
Texas WIC Classes at Your Fingertips
As soon as your baby is born you’re expected to know everything about taking care of an infant. You have to learn how to nurse your baby and everything the little one is trying to communicate every time they cry. There’s a lot to learn, but luckily Texas WIC offers a catalog of online classes for mothers. It’s all 100% free of charge.
If you are a Texas WIC client, taking the courses is part of the free program. It’s designed to help pregnant and breastfeeding mothers get a healthy start for their infants and children up to age 5. The program also offers access to its WIC clinics and provides free nutritional WIC-approved food.
Some of the classes are live during scheduled dates and times. Other classes are “Click and Learn” presentations.
Even if you aren’t part of Texas WIC, you can participate in some of the classes online. Topics range on everything from “What to Expect Year to Year,” “The Baby Blues and Postpartum Depression” and “Smart Snacks for Children”
There are even entertainment programs for kids. “A Dance Party with Zobey” allows you to be active with your child. It also encourages trying new foods that are all colors of the rainbow.
The WIC classes are an excellent resource to learn how to be a better parent and how to care for yourself. To find out if you qualify for Texas WIC, apply online or visit a WIC clinic.