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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
- 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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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!
Baby Teething Cookies
Your Little One Will Love These Valentine-Shaped Biscuits All Year Long
If your baby is learning to eat table food, these are the perfect Valentine’s Day treat.
These teething biscuits are made with WIC-approved baby cereal and baby food. Use any baby food flavor your little one likes. Experts recommend that you have tried each of these food items separately before combining them, in the event there is a food allergy. So try a baby food flavor and baby cereal your little one likes.
The texture, flavor and even fun shapes are sure to be a hit. The consistency is a little chewy, perfect for a baby to learn how to use their mouth to chew. As always, make sure you watch your baby eat while they test out these lovable cookie treats. These are also perfect for mom because they are super simple to make.
BABY TEETHING BISCUITS
1 jar of baby food, any flavor
¾ cups of flour for cookies
Sprinkle of ground cinnamon
½ cup of flour for dusting
3 tablespoons of water
1 cup of baby cereal (we used oatmeal)
Mix all ingredients together in a bowl. Mix wet and dry ingredients until fully incorporated. You may need to add a bit more water to make sure all the dry ingredients are moist. Form a ball. Prepare the surface and rolling pin by dusting with flour. Roll out your dough like you would cookies. Cut using cookie cutters or just use a knife to make bars. Place on a cookie sheet and bake for 10 minutes at 425 degrees. Let them cool entirely before you give them to your little one. Make sure they are cool to the touch. Store in an air-tight container in the refrigerator until ready to use.
JC FOOD MART
Get all your WIC foods, including your baby food and cereal, at any JC Food Mart store. You can get all your WIC foods in one easy stop. SNAP also accepted. Find a store near you online.
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!
Love Texas WIC Program All Year Long
There are so many things to love about Texas WIC.
For starters, it’s a great place for parents to turn for help. The pros at Texas WIC can also show parents the ropes for self love during pregnancy and after. Plus, nutrition tips and free healthy food packages help moms and babies eat healthy.
PRO PARENTING TIPS
Texas WIC is the perfect place to turn for your parenting questions. Whether you are pregnant and wondering what is safe for expecting moms to eat or you want help feeding your infant, Texas WIC has the answers. Plus, the program is free for qualifying Texas mothers.
As your baby grows, Texas WIC offers tips and guidance about developmental milestones and how to care, feed your baby so they grow up healthy.
SELF LOVE DURING AND AFTER PREGNANCY
Texas WIC also helps mothers stay healthy. A healthy mother helps create healthy babies. Texas WIC pros offer tips on how to eat, exercise and take care of you and your baby while you are pregnant and while breastfeeding.
HEALTHY NUTRITION
Some might say the best part of Texas WIC is the free healthy food packages for WIC clients. The packages start when moms learn they are expecting. They are also adapted for children until they turn 5 years old. So mom and babies can get free, nutritious foods like milk, bread, healthy cereal, baby formula, fruits and vegetables and so much more. The Texas WIC program is for qualifying Texas mothers and children up to age 5. To apply for Texas WIC, visit them online at Texaswic.org.
JC FOOD MART
JC Food Mart stores help WIC clients get all their WIC foods in one easy stop. Bilingual clerks help customers shop for their foods. Find out how easy WIC shopping can be, and visit a store today. JC Food Mart is a service provider for the WIC program, not a part of the WIC program.
Ways WIC Helps Moms, Babies
Mothers only want the best for their babies, and that usually starts with the news you are expecting. Luckily for qualifying Texas residents there is a program that helps mothers make sure their nutritional needs are being met to help ensure the best healthy start for their babies. Texas WIC offers nutrition education, free supplemental foods and support for moms and babies.
Here are some of the best ways Texas WIC offers help to expecting moms and moms with children up to age 5.
- WIC provides supplemental foods to qualifying pregnant, breastfeeding, and non-breastfeeding postpartum women.
- WIC helps to improve the health of pregnant women and their babies. That includes providing baby formula to babies in need.
- WIC provides nutrition education and counseling to help participants make healthy food choices.
- WIC helps participants access other social services.
- WIC has been shown to reduce the incidence of low birth weight babies, according to studies on USDA’s website.
If you want to learn more about Texas WIC, visit their website at texaswic.org. You can also apply on online at texaswic.org/apply.
For easy WIC grocery shopping, visit JC Food Mart stores in San Antonio. Bilingual clerks help WIC clients get all their WIC foods in one easy stop. There are 10 stores throughout San Antonio. Visit today to find out how easy WIC shopping can be. Find a store near you at jcfoodmart.com/locations
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.
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!
Cook Up Comforting Fall Recipes With WIC Foods
Mixing family meals is a never-ending task. To help inspire you and your family at mealtime, here are a few cozy recipe ideas – using WIC foods of course – we think you will enjoy as the fall and winter weather kicks in.
This time of year pumpkin is in everything from coffee to candles. This recipe from USDA’s MyPlate is full of fall flavors and is a great family meal, perfect for catching up and spending quality time with your family.
PUMPKIN CHILI
2 teaspoons olive oil
1 small yellow onion (chopped)
1 green bell pepper (cored, seeded and chopped )
2 jalapeño peppers (seeded and finely chopped, optional)
2 cloves garlic ( finely chopped or 1/2 teaspoon garlic powder )
1 pound ground turkey, optional
1 can diced tomatoes with juice
1 can pumpkin puree
1 cup water
1 teaspoon cumin, ground
salt and pepper (to taste, optional)
1 can kidney beans (Can choose other beans if desired.)
Heat oil in a large pot over medium high heat. Add onion, bell pepper, jalapenos (omit if serving to children) and garlic and cook, stirring frequently until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. Reduce heat to medium low then add beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.
Source: from USDA’s MyPlate, Bronson Wellness Center
It’s also the perfect time to fire-up the oven for tasty treats with healthy ingredients.
This recipe from the USDA’s MyPlate is a perfect twist on a classic cookie recipe. Your kids won’t even know healthy foods are packed into the ingredient list.
Carrots give this traditional oatmeal and raisin cookie a colorful and tasty twist.
CARROT COOKIES
1/2 cup margarine (soft)
1 1/4 cups sugar mixed with 1/4 cup water
1 cup carrot (grated)
2 egg whites (well beaten)
2 cups flour (all purpose)
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
2 cups oatmeal, quick cooking (raw)
1 cup raisins
In a large bowl, cream together margarine and honey. Stir in carrots and egg whites. Stir together flour, baking powder, baking soda, salt, cinnamon, oatmeal and raisins. Gradually stir flour-oatmeal mixture into creamed mixture, just until all flour is mixed. Do not over mix. Drop a teaspoon on a greased baking sheet. Flatten slightly and bake at 350 degrees for 10 minutes, or until lightly browned.
Source: USDA’s MyPlate, Virginia Cooperative Extension, Healthy Futures