Iron 101

It's time for the dreaded finger prick! Before you sequel and look the other way let me steal a few minutes of your day to tell you why this step of your WIC appointment is so important.

During your WIC visit you or your child may get their finger pricked to check iron (Hemoglobin) levels. So why is this so important? Iron is a nutrient that's needed to make hemoglobin, the oxygen carrying component of red blood cells (RBCs). The RBCs travel throughout the body to deliver the oxygen to all the cells. If there is not enough iron the body can not produce enough RBCs, which means that the tissues and organs won't get the oxygen they need.

Once we prick your or your child's finger we then test the blood for certain levels......

Children: 11.0 -14.0
Women: 12.0 - 16.0
Pregnant:
         1st Trimester: 11.0
         2nd Trimester: 10.5
         3rd Trimester: 11.0

Don't fret if you're iron levels are a little low! Your WIC nutritionist will talk with you about ways to increase those levels. Here are some common reasons why your iron may be low:

• Too much milk- milk decreases the absorption of iron, aim for no more then 2 cups of milk each day.
• Low iron diet- choose lean meats, beans, eggs, dark leafy vegetables and iron-fortified cereal for a healthy iron rich diet.
• Coffee or tea at mealtimes- these contain tannins which reduce iron absorption, avoid these drinks at mealtimes.
• Lack of Vitamin C- Vitamin C can help with the absorption of Iron when they are eaten together- think cereal with OJ in the morning or tomatoes with meatballs for dinner.
• Skipping Prenatal Vitamins (Women Only)- be sure to take your prenatal vitamin around the same time everyday, that way it becomes part of your everyday routine.

These are just a few common trends when it comes to low iron. Remember talk to your Doctor or WIC Nutritionist if you have any questions or concerns.

Megan Mauer, Nutritionist 

Cool Dishes Using Canned Beans

WIC recently announced that canned beans will be added as a choice on your WIC vouchers. With the weather warming up so quickly around here, chilli and soups do not sound so great anymore!

Check out some of these recipes for warm weather dishes using canned beans. Remember that you can use cooked, dried beans as well (about 2 cups of beans equals 1 can in these recipes).

Easy Corn and Black Bean Salsa

 

1 can corn

1 can black beans

1 jar of salsa (16 oz, chunky style)

Drain corn and beans (rinse with water to decrease sodium if desired) and combine with salsa. Serve with tortilla chips.

Tuna and Bean Salad

1 can tuna, drained

1 can white beans (navy or cannellini), drained

½ pint chopped grape or cherry tomatoes

1 T capers (omit if you like)

Italian salad dressing or balsamic vinaigrette

Combine first four ingredients gently to avoid mashing the beans. Serve over lettuce mix or cold, cooked pasta. Top with salad dressing.

Canned Bean Salad

1 can each kidney beans, black beans and chick peas, rinsed and drained

1 cup corn, canned or frozen

1 red pepper, chopped

1 onion, chopped

1 jalepeno pepper, finely minced

½ cup vinegar

¼ cup olive oil

¼ cup sugar (add less or more depending on your desired amount of sweetness)

Mix all ingredients and chill. Add salt and pepper as desired.

- Allison Leonard RD

Easy Tomato Soup

I have been making this soup recently and it has been great for busy winter nights. The best thing is: plenty of leftovers for lunch the next day! I adapted this recipe from this one but made it even cheaper/ easier by tweaking a few little things.

Easy Tomato Soup

Ingredients:

*1 small onion, chopped (I used about 1 cup of frozen diced onion)

*2 small carrots, chopped

1 Tbsp oil

1 26 oz jar marinara or spaghetti sauce (use store brand)

28 oz chicken stock (instead of buying cans of chicken stock I use water mixed with chicken bullion)

*1 can cannellini beans, drained and rinsed (you can use any sort of white beans, even cooked dried beans from WIC to save even more money)

1/2 box of pasta (use smaller kind and choose whole wheat or pasta with whole grains for added nutrition and fullness)

1/2 tsp red pepper flakes (omit if you and your family do not like spicy food)

In a large pot, warm oil over medium heat. Add onion and carrot and saute until soft. Add the spaghetti sauce, chicken broth, beans, pasta, and red pepper flakes. Simmer for ten minutes or until pasta is cooked and soup is heated through.

This is another good recipe to add leftover ingredients to. I have made it with spinach, leftover pieces of cooked chicken, and shrimp added.

* indicates a WIC food

-Allison Leonard RD

All about beans...

I have to admit that I love beans. In addition to being great tasting, beans are cheap, nutritious and filling. WIC provides dried beans as a choice on the WIC vouchers but alot of our clients shy away from preparing dried beans because they don't know how and are not as familiar with them as canned beans.

I have personally found an easy way to prepare dried beans that takes very little time. Here is my own way that I prepare beans:

The Night Before

1. Take your bag of beans and sort through the beans and remove any stones/ stems. You would be surprised what shows up in there...


2. Put the beans in a crock pot and cover with at least 2-3 inches of water.


3. Put lid on and soak overnight.

That morning

1. Your beans will look much bigger in the morning. Pour off the old water.


2. Pour new, fresh water on the beans (about 1-2 inches worth).


3. Season your beans with salt and other spices. I like to use salt, 2 bay leaves, and garlic powder or a fresh clove of garlic.


4. Turn crock pot on "low" and go about your day. In 6-8 hours you will have nice, soft beans.

Now you have a large amount of beans. You don't have to eat them all at once. Once they have cooled down a little, take a slotted spoon (to drain off most of the liquid) and a measuring cup and put 2 cups of beans in a sandwich bag or container. If you use a bag you can flatten it out and save space in the freezer (be sure to squeeze out any air). This two cup amount equals about 1 can of beans. So if you are using a recipe that calls for a can of beans, you can reach in the freezer and pull out one of your bags.

There are other ways to prepare beans, but I prefer this way because it fits my busy schedule. I use my beans as filling for burritos, in soups, and as part of Mexican casserole. Here is my recipe for Mexican casserole (a cheap and easy meal)
Ingredients:

• 10-12 corn tortillas (cut into wedges)


• 1 yellow onion


• 1 bell pepper


• 1 jar of salsa


• 1-2 cups of shredded cheese (I like monterey jack)


• 1, 12 oz can black olives (sliced or chopped)


• 2-4 cups mashed pinto beans


• Crushed tortilla chips.

Preheat oven to 350. Chop the onion and pepper. Saute' in a little vegetable oil until soft. Lightly grease a baking dish and layer the corn tortilla wedges on the bottom (they can overlap- doesn't have to be perfect). Spread mashed beans on top. Layer sauteed onion and pepper, salsa and chopped black olives. Top with shredded cheese and crushed tortilla chips. Cover with foil and bake about 30 minutes. Take foil off and bake another 10 minutes or until cheese is browned. Serve with sour cream and other toppings as desired. The great thing about this is that it doesn't have to be perfect. You can throw in leftover meats and vegetables and make it a little different everytime.

-Allison Leonard RD

Shredded Chicken Tacos

Ingredients:

1. WIC whole wheat tortillas
2. 1 lb chicken breast
3. WIC cheese, shredded
4. WIC dried black beans
5. toppings of choice

Directions:

1. Boil chicken breasts for about 15 minutes, or until chicken falls apart easily.
2. Pull apart chicken with two forks, until it is completely shredded (as shown below).


3. Place shredded chicken into pan and add taco seasoning. Prepare according to package instructions.
4. Meanwhile, shred WIC cheese for topping (don't let the dog have any!)
   

   
   

5. Assemble tacos by placing shredded chicken mixture into whole wheat tortillas and topping with beans, cheese, and any other toppings you desire.




6. You can eat the tacos simply folded in half or by wrapping up the tortilla and making a burrito.

Enjoy!