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Mix, Coat, Swap and Top!

Every WIC food has a delicious nutrition role to fill.

Canned Fish

 

WIC Fish Recipes

 

Why canned fish? They provide a great source of:

  • Protein, which provides energy and helps your body build bones, muscles, cartilage, skin, blood, enzymes and hormones.
  • Calcium (from bone-in salmon/sardines), which helps your body build and maintain strong bones
  • Omega 3 fatty acids, (from canned salmon), which help prevent heart disease and may help improve your mood.

Canned Fish Hacks for Better Health. Fish is a great low cost protein option for any time of day.

  • Mix canned fish into pasta dishes or casseroles
  • Swap mayonnaise for plain yogurt or mashed white beans for your tuna salad
  • Coat tuna or salmon patties with crushed cereal and pan fry for a good texture
  • Mix canned salmon into your omelet
  • Top a whole-wheat pita with hummus and canned salmon for a quick lunch.

Breakfast Cereal

 

 

. Why breakfast cereals? They provide a great source of:

  • Iron, which your body uses build blood cells that take oxygen from your lungs to the rest of your body.
  • Folate/Folic acid, which helps with cell growth and development.
  • Fiber (from whole grain options), which helps keep you regular and helps you feel full after a meal. Certain fibers can also help control blood cholesterol levels and prevent heart disease.

Breakfast Cereal Hacks for Better Health. Breakfast cereal can be used in a variety of ways outside of breakfast to help you save money on delicious family meals.

  • Swap crushed cereal for breadcrumbs for any recipe that call for them.
  • Swap seasoned corn or rice flakes for expensive croutons and salad toppers.
  • Coat chicken or fish with crushed corn or rice cereal to make crisp lower fat oven fried family favorites.
  • Mix crushed rice, corn, or wheat flake cereal into meatball, meatloaf, or meat patty recipes.

Top desserts or casseroles with crushed cereal drizzled with butter or sprinkled with cheese.


Tofu

 

 

Why Tofu? Tofu provides a low-fat source of:

  • Protein, which provides energy and helps your body build bones, muscles, cartilage, skin, blood, enzymes and hormones.
  • Calcium, which helps your body build and maintain strong bones

Tofu Hacks for Better Health. Tofu easily takes on the flavor of other ingredients in a recipe making it a great substitution for meat, eggs, or dairy if you can’t tolerate lactose.

  • Swap half a cup of silken tofu for yogurt in smoothies to add more low fat protein.
  • Swap silken tofu for heavy cream in creamy soup recipes.
  • Mix some crumbled soft tofu into ground meat in tacos, casseroles, dumplings and other recipes to lower the fat and get more servings out of the meal.
  • Swap crumbled firm tofu for eggs, season and add chopped veggies to make a delicious breakfast scramble.
  • Swap ¼ cup silken tofu for each egg in baking recipes.

Bean and Lentils

 

 

Why beans and lentils? Beans and lentils provide a low fat source of:

  • Protein, which provides energy and helps your body build bones, muscles, cartilage, skin, blood, enzymes and hormones.
  • Fiber, which helps keep you regular and helps you feel full after a meal. Certain fibers can also help control blood cholesterol levels and prevent heart disease.
  • Folate/Folic Acid, which helps with cell growth and development.

Bean and Lentil Hacks for Better Health. While they take more time to cook than canned, dried beans have a rich flavor that is worth the wait.

  • Soak beans according to package instructions and then cook over night on low in a slow cooker.
  • Cook a big pot of dried beans on the weekend and freeze them in 1 quart freezer bags for weeks of easy use.

Whether you are working with dried or canned beans, it is easy to run out of ideas on how to use them, here is some inspiration to help you enjoy the health benefits of cooking with beans:

  • Top salads with lentils, black beans, or garbanzo beans for extra protein, flavor, and texture.
  • Mix mashed beans into meatballs, meatloaf, or burgers to get more servings out of the recipes and improve the texture of the food.
  • Swap mashed white or black beans for mayonnaise.

Peanut Butter

 

 

Why peanut butter? Peanut butter provides:

  • Protein, which provides energy and helps your body build bones, muscles, cartilage, skin, blood, enzymes and hormones.
  • Healthy fats, that help prevent heart disease.

Peanut Butter Hacks For Better Health. Peanut butter works with a variety of flavors.

  • Mix with yogurt for a savory fruit dip
  • Mix with ginger and soy sauce for an Asian style sauce for chicken and fish dishes
  • Mix in smoothies for extra protein and a savory kick
  • Top breakfast cereal or oatmeal with a drizzle of peanut butter for a savory breakfast
  • Swap peanut butter for syrup, butter, cream cheese on waffles, toast, and bagels

Yogurt

 

 

Why yogurt? Yogurt provides an excellent source of:

  • Vitamin D, which helps your body to absorb calcium
  • Calcium, which helps your body build and maintain strong bones
  • Protein, which provides energy and helps your body build bones, muscles, cartilage, skin, blood, enzymes and hormones.
  • Healthy bacteria (also called probiotics) that can improve your digestive health.

Yogurt Hacks For Better Health. Yogurt is great for adding protein or replacing higher fat foods.

  • Swap plain yogurt for sour cream in dressing and dip recipes
  • Mix plain yogurt into fruit smoothies, or layer with fruit and cereal for crunchy sweet parfaits
  • Mix plain yogurt with peanut butter, mashed fruit, or mashed avocado to add flavor
  • Coat chicken or fish in yogurt instead of eggs, and then roll in crushed cereal and bake for crispy oven fried dishes
  • Swap plain yogurt mixed with a little milk with buttermilk for recipes that call for it

Juice

 

 

Why juice? WIC juice options provide an excellent source of:

  • Vitamin C, which may help improve your immune system and heal from wounds. Vitamin C can also help your body absorb iron and is an antioxidant that helps protect the body from certain types of cancer.
  • Folate/Folic Acid, which helps with cell growth and development.

Juice Hacks For Better Health. Juice is a great ingredient for adding a naturally sweet flavor to a variety of meals.

  • Swap out salad dressing for a blend of orange juice, mashed avocado, and cilantro
  • Mix your choice of juice into smoothies.
  • Mix a little juice with plain yogurt and herbs to make chicken marinades.
  • Coat apples, sweet potatoes, or carrots, with a delicious glaze by simmering the fruit or vegetables in apple or orange juice until tender.
  • Mix equal amounts of yogurt and juice and stir until smooth to make a drinkable yogurt snack.

 

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