Tasty snacks and meals using WIC foods!!

With all this talk about fruits and veggies, I have found some delicious recipes for some snacks and meals that include fruits and veggies! So if you or your child are not big fans of either, here are some creative ways to eat them! (Oh and the best part is....all the recipes include WIC foods!)

Homemade Salsa

1 cup fresh tomatoes, diced

1/2 cup corn kernels, fresh or frozen

1/2 cup onion, diced

1 tbsp. jalapeno peppers, chopped

2 tbsp. lime juice

2 cloves fresh garlic, finely diced

Enjoy with your favorite whole grain or baked tortilla chips!

Berry Pops Recipe:

Pick your favorite liquid juice (apple, orange, grape, etc)

Pour juice into 6oz. paper cups (feel free to add fresh or frozen berries into the juice) and cover each cup with aluminum foil

Place cups on a cookie sheet and insert popsicle stick in each cup by making a slit in the aluminum foil
Place the cookie sheet into the freezer and freeze until hard
Peel away paper and enjoy on those hot summer days!

Fruit Salad Cones Recipe:

Combine:
1 large banana, sliced

1/2 15 oz can mandarin oranges, drained

1/4 cup mini marshmallows

1/2 20 oz. can pineapple chunks, drained

1 cup sliced strawberries

3/4 cup low-fat or fat-free lemon or vanilla yogurt

Combine the above mixture and divide into 6 ice cream cones

ENJOY this perfect little after dinner treat!

Who doesn't like smoothies??!!

Strawberry Smoothie Recipe:

1 1/2 cups of frozen strawberries

1 cup frozen pineapple chunks (or canned, drained)

1/2 cup milk

1 1/2 cups of any yogurt (low-fat or fat-free strawberry, vanilla, etc)

1 cup of crushed ice

Enjoy this for any meal or snack! Even dessert!

And for those occasional rainy days, enjoy this delicious and hearty soup. Add some fresh whole grain bread or a crisp salad!

Hearty Chicken, Rice and Bean Soup Recipe:

1 med. onion, chopped

1 cup sliced carrots

1/2 med. red pepper, chopped

4 cups fat-free, low-sodium chicken broth

1 cup low-sodium salsa

15 oz. cooked black beans

15 oz. cooked white beans

2 cups of brown rice

2 cups cooked white meat chicken

Prep: Heat a tsp of oil in pan on medium heat. Saute onions, carrots and pepper for 3-4 mins. Add chicken broth, salsa, and beans. Bring to a boil, then cover for 5 mins. Stir chicken and cook for 2 mins, until chicken is heated through.

Serves 8

Cook time: 25 mins

Total time: 25 mins

Per serving: Calories 243, Calories from Fat 26, Total Fat 2.9g (sat 0.8g), Cholesterol 31 mg, Sodium 275mg, Carbs 36.1g, Fiber 7.1g, Protein 18.2g

Breakfast Omelet with Bell Peppers Recipe:

Ingredients:

1/2 onion, diced

1 tbsp olive oil (any oil works)

4 eggs, beaten

1 tbsp butter

salt and pepper to taste

1 red or yellow bell pepper, chopped

1 green bell pepper, chopped

1/2 tsp garlic powder (optional)

Prep:Saute the onion in olive oil for 3-5 mins, add bell peppers and cook for another minute or two. Add the onions and peppers to the beaten eggs and combine well. In a large skillet or frying pan, heat the butter and pour in egg mixture. Sprinkle with a dash of salt and pepper and garlic powder. Allow to cook until the bottom of the eggs are lightly golden brown. Either flip or fold in half and allow to cook for a few more mins.

Garnish with a little cheese for added flavor!