1 cup vanilla yogurt
½ cup strawberries, chopped (fresh or frozen)
½ cup cherries, pitted (fresh or frozen)
½ cup blueberries (fresh or frozen)
1 banana, peeled
1 cup milk
1 cup ice
Blend & enjoy!
This green smoothie has quickly become a breakfast favorite, as it’s packed with lots of good fats that give you a great start to the day by feeling nourished and energetic.
2 avocados, pitted & peeled
2 bananas, peeled
1 cup vanilla yogurt
1 cup milk
1 ½ cups ice
Blend & enjoy!
Beat the heat with this Strawberry Banana Smoothie from our Summer Smoothie Series! Using all WIC approved ingredients, this smoothie makes a great breakfast or snack that’s sure to cool you down.
1 cup vanilla yogurt
2 bananas
1 ½ cup strawberries
2 handfuls of ice
1 cup milk
Blend & enjoy!
Corn tortillas
Canned black beans (slightly mashed)
Shredded cheddar cheese
Enchilada sauce
Eggs
Fresh or pickled red onion
Cilantro
Fry the corn tortillas in oil on medium high heat and set aside.
Microwave the canned black beans in a microwave safe dish until warm and slightly mash the beans with a fork. Pour enchilada sauce onto pan, then sprinkle shredded cheese and allow to cook for a few minutes. Crack an egg on top of each pile of enchilada sauce and cheese and cook until egg whites are fully cooked. Top with your choice of fresh or pickled red onion and cilantro.
1 cup warm water
1 cup fresh squeezed lime juice (About 12 medium sized limes)
3 cups cold water
1 cup sugar
Combine the warm water and sugar in a pitcher, stir until sugar is dissolved.
Stir in the lime juice, then add the cold water and stir. Chill before serving.
Serve in a glass with ice and garnish with a slice of lime or mint leaves if you want to be fancy!
These Tuna Stuffed Tomatoes with minimal ingredients make a great fresh snack (or meal) for those hot summer days when you don’t feel like cooking, and they only take a few minutes to make!
TUNA STUFFED TOMATOES
3 cans of tuna (drained)
2 – 3 large tomatoes (the bigger the better!)
½ cup of chopped parsley
Black pepper & onion powder to taste
Optional: Add 1 – 2 tbsp of plain yogurt to make the tuna mix creamy
Drain 3 cans of tuna and empty into a medium sized bowl. Chop ½ cup of parsley and mix in with the tuna, along with black pepper and onion powder to taste.
Rinse tomatoes with water and use a knife to cut a circle around the stems. Remove the top of the tomato and gently hollow out the insides with a spoon. Fill the tomatoes with the tuna mixture and enjoy!
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!
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.
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!
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.
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.
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.
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.
