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!
These grilled potatoes cooked in a foil packet are the tastiest potatoes you will ever make! Plus, they are super easy.
1 Russett potato, diced
1/2 onion, diced
1 bell pepper, diced
1 tablespoon of olive oil, or oil of your choice
1 to 2 tablespoons of seasonings of your choice (we used garlic herb)
2 sheets of foil
Combine everything on one sheet of foil and top with a second sheet of foil crimp edges so the ingredients do not fall out. Put the grill on medium to medium high for 20 minutes. Flip packet about halfway through. You can cook longer for crunchier potatoes.
Looking for easy WIC-inspired recipes for your kitchen? Check out our blog at jcfoodmart.com/blog. Get all your WIC foods at JC Food Mart. Bilingual clerks help you shop for all your foods so you are in-and-out fast with everything you need.
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!
Summertime is the perfect time to enjoy quick and healthy meals with your family.
A quick healthy summer meal for the entire family is just a sheet pan and a few WIC ingredients away.
One of the easiest ways to do this is to use a sheet pan and a few WIC ingredients. Simply preheat your oven, line your sheet pan with foil, and add your favorite vegetables. Season everything with salt, pepper, and your favorite herbs, and roast in the oven until cooked through.
Sheet pan meals are not only healthy and delicious, but are also quick and easy to make. Plus, cleanup is a breeze! So next time you’re looking for a summertime meal that the whole family will enjoy, reach for a sheet pan and a few WIC ingredients. Here are a few ideas to kick-start your dinner.
For breakfast, lunch or dinner this sheet pan meal is tasty any time of day!
ROASTED VEGGIES & EGGS
Round up all your leftover vegetables you can find here are a few ideas:
Onion, chopped
Carrots, chopped
Bell peppers, chopped
Tomatoes, quartered
Roasted Vegetables:
Toss vegetables on the pan and add 2 tablespoons of olive oil and season with salt and pepper. You can also add any other seasonings you may like such as a sprinkle of dried Italian Seasoning, garlic powder, onion powder or cumin. Put the vegetables on one side of the pan. Bake at 375 for about 20 to 30 minutes or until the vegetables are tender. Once they are cooked, remove from the pan. Serve.
For the Eggs:
Spray pan with non-stick spray and break eggs (as many as you would like) onto a sheet pan. Cook at 425 degrees for about 5 minutes or until eggs are set and cooked to the way you like them. Place vegetables on a plate and top with egg.
This recipe is a spin on fish and chips, and can all be done on one sheet pan.
TUNA PATTIES AND ROASTED POTATOES
2 cans Tuna
2 potatoes, diced
1/2 onion, diced, divided
¼ cup of breadcrumbs
1 egg
Celery, chopped
Salt and pepper
Put drained tuna in a bowl. Add ½ of the onion you diced (keeping some of the potatoes). Add breadcrumbs, egg, chopped celery. Form into patties, and place on a baking sheet. Brush the top with olive oil. Place diced potatoes on the other side of the baking sheet and the remaining onion. Season with salt and pepper. Cook at 400 for 15 minutes. Flip the tuna patties and cook for another 10 minutes. Serve.
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:
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.
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
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.
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:
Dyeing the eggs
Displaying your Easter eggs
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:
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.
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 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.
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.
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!
