Fruits and Veggies
Eat well = feel well
Want to maximize your fruit and vegetable benefit?
Tuna / Salmon Burgers
Fishing for a fast, nutritious meal for your family? The American Heart Association recommends eating fish at least twice a week because it's a good source of protein and low in saturated fat.
Banana, Blueberry and Green Bean Purée
Banana, Blueberry and Green Bean Purée
Tofu Scramble
This recipe provided by foodhero.org Tofu Scramble 14 ounces extra firm tofu1 cup onion, chopped1 cup bell pepper, chopped (any...
Vegan Strawberry FroYo
This recipe courtesy of Silk. See Silk soymilk website for more information Vegan Strawberry FroYo A delicious dairy-free alternative...
Edible Finger Paint
Easy, Natural (and Edible!) Finger Paint for Baby
Finger painting is such a fun (and messy) activity for baby to be able to practice their fine motor skills while having fun exploring the feelings and textures of the paint on their bare skin.
This recipe is great for babies and toddlers (6 months +) because it is completely made out of food!
Ensalada de Cítricos
Esta receta fue provista por el Programa WIC de Puerto RicoEnsalada de CítricosDisfruta de una refrescante y nutritiva...
Tropical Berry Smoothie
This recipe courtesy of Dannon and Silk. See Dannon website or the See Silk soymilk website for more information Tropical Berry...
Potato Breakfast Bowl for Dinner
This recipe courtesy of fruitsandveggies.org Potato Breakfast Bowl for Dinner Most days, you probably don’t have time for a big...
Pasta Penne con Vegetales y Queso
Esta receta fue provista por el Programa WIC de Puerto RicoPasta Penne con Vegetales y QuesoDeliciosa receta de pasta intregal con...
Creamy Spiced Hummus
This recipe courtesy of Oikos See the Oikos website for more information Creamy Spiced Hummus A velvety, smooth hummus dip made with...
Cholla Bud Pico de Gallo
Cholla Bud Pico de Gallo Cholla buds are high in fiber and an excellent source of calcium...
Tangy Cabbage
Eating cabbage is an excellent source of vitamin C and manganese. Try this sour spin on this stellar antioxidant.
Ombre Fruit and Yogurt Bars- with video
Get to Know Dairy! Want to learn more about recommended daily dairy intake and lactose intolerance? Learn everything you need to know...
Cheesy Broccoli Soup
Rich and hearty this veggie-packed soup has only 100 calories per serving
Potato and Black Bean Soup
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Puré de Calabaza y Manzana
Esta receta fue provista por el Programa WIC de Puerto RicoPuré de Calabaza y ManzanaOfrecele a tu bebé comidas hechas en casa. Esta...
Simply Green Tortellini Bowl
This recipe courtesy of fruitsandveggies.org Simply Green Tortellini Bowl The Simply Green Tortellini Bowl is your new go-to for an...
Vegetable Salad with Tangy Avocado Dressing
This recipe uses avocado to make a creamy, healthy dressing that tastes great.
Peaches and Cream Waffle Topper
Creamy Greek yogurt and chunks of peach fill these sweet, cinnamon waffles.
Soulful Seasoning
Add flavor to soups, stews, and side dishes with this savory seasoning
Zucchini Pizza Bites
Recipe provided by ITCA WIC in partnership with Idigikithen Zucchini Pizza Bites Zesty alternative to traditional pizza 2 zucchinis1...
Vegetable Pasta Bake
This recipe courtesy of Dannon. See Dannon website for more information Vegetable Pasta Bake This creamy tomato pasta made from juicy...
One-Mug Omelette
This recipe adapted from a recipe provided by eatFresh.org One-Mug Omelette oil, butter or cooking spray1 large egg2 tbsp milk or...
Salmon Salad with Strawberry Yogurt Balsamic Vinaigrette
A fresh salmon salad recipe made with fish and fruit.
Dr. Yum Project Sloppy Joe Sliders
My nine year-old is still not completely sold on peppers, onions and mushrooms, but I find if I chop them really well in the food processor, they don’t bother him as much.
Crustless Quiche
Crustless Quiche Quiche traditionally has crust, but we wanted to create a recipe without one for all of our gluten-free friends. We...
Veggie Corn Fritters
This recipe adapted from a recipe provided by foodhero.org Veggie Corn Fritters 1 cup carrots, shredded (1 to 1 1/2 carrots)1 cup...
Tex-Mex Black Bean Dip
How can you go wrong with cheese, tomatoes, and beans (and much more!) baked until perfectly melted? Serve over rice or as a yummy dip.
Herbed Sheet Pan Potatoes
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Banana Pudding in a Bag
Fresh bananas, granola and yogurt are combined in a fun way to create a snack/dessert
Pastel de Bolsillo con Frutas
Esta receta fue provista por el Programa WIC de Puerto RicoPastel de Bolsillo con FrutasDiviértete con tus niños preparando...
Chicken Broccoli Alfredo
Guilt-free Alfredo with the same delicious flavor as a full-fat version!
Banana Muffins
This recipe courtesy of Dannon. See Dannon website for more information Banana Muffins Yogurt makes these banana muffins deliciously...
Quick Bean Chili
This 20-minute recipe has tons of flavor and is perfect on a cold day!
Half-Veggie Burgers
This recipe provided by eatFresh.org 3 cups cooked lentils or beans1 cup bell pepper or other vegetable, finely chopped1 lb lean ground...
Baked Cauliflower Tots
This recipe provided by foodhero.org Baked Cauliflower Tots 2 cups grated cauliflower (about half a medium head)1 egg3 tbsp flour1/4...
Banana, Orange and Pineapple Purée
Banana, Orange and Pineapple Purée
Pasta with Spinach Tomato and Beans
A hearty meatless recipe with beans as the star ingredient! Whole grain pasta adds extra fiber and protein.
Chocolate Strawberry French Toast
If French toast is one of your weekend favorites, you will love this combination of fresh strawberries and a light dusting of cocoa powder
Tuna Boats
Using cucumbers instead of bread or crackers makes this meal refreshing and a great choice for warmer months. An easy and yummy recipe made with fish.
Tepary Bean and Tomato Stuffed Bell Peppers
Tepary Bean and Tomato Stuffed Bell Peppers Tepary beans are high in fiber and are a good source of iron Tomatoes and Bell Peppers hare...
Tandoori Chicken
This recipe courtesy of Dannon. See Dannon website for more information Tandoori Chicken Add some flavor to your next barbecue with a...
Cinnamon Breakfast Quinoa
This recipe courtesy of Silk. See Silk soymilk website for more information Cinnamon Breakfast Quinoa A creamy, delicious, gluten-free...
Emparedado de Pasas y Mantequilla de Maní
Prueba un emparedado diferente y lleno de sabor
Blueberry Summer Crisp
This Blueberry Summer Crisp is made with fresh summer blueberries, strawberries and a squeeze of lemon all topped with a refined sugar-free crumble and a dollop of whipped coconut cream. A tasty dessert that can be enjoyed by the entire family!
Veggie Frittata
Try serving eggs for dinner! With vegetables, potatoes, and cheese, this one-pan meal is sure to make cooking easier for you tonight.
Zucchini Ribbons
Who knew zucchini could be so fun? Your kids are sure to ask for more of these “ribbons” seasoned lightly with garlic and oregano.
Banana Berry Smoothie
This recipe provided by eatFresh.org Banana Berry Smoothie A quick and easy snack, perfect for after school! 1/2 banana peeled and...
Tostadas Francesas
Esta receta fue provista por el Programa WIC de Puerto RicoTostadas Francesas Orillas crujientes y un centro con la consistencia de...
Avocado, Rice, and Beans
This recipe provided by eatFresh.org Avocado, Rice, and Beans 1 can low-sodium red, black or other beans 1/2 cup brown rice 1 avocado...
Alfredo Scalloped Potatoes
Thinly sliced red potatoes, slathered in a creamy Alfredo sauce with grated parmesan cheese and garlic that’s baked to perfection.
Vegan Mashed Potatoes with Kale
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Hawaiian Waffles
Just 5 minutes is all it takes to transport yourself from a cold, snowy morning to the tropics!
Crispy Italian Eggplant
A scrumptious version of eggplant Parmesan. A crisp coating of cereal and Parmesan cheese bakes on the eggplant slices before they are served with warm marinara sauce.
Potato Burger
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Cinnamon Apple Overnight Wheats
This recipe adapted from a recipe provided by Kellogg's Healthy Beginnings Cinnamon Apple Overnight Wheats 1/2 cup frosetd sheredded...
Creamy Vegan Avocado Salad Dressing
This recipe courtesy of Silk. See Silk soymilk website for more information Creamy Vegan Avocado Salad Dressing A vibrant plant-based...
3-Bean Veggie Tacos
This 20-minute meal makes 10 tacos and will have your whole family wanting more!
Korean Strawberry Milk
Get to Know Dairy! Want to learn more about recommended daily dairy intake and lactose intolerance? Learn everything you need to know...
Microwavable Macaroni and Cheese
Microwavable whole wheat mac and cheese with veggies
Bean and Rice Botanas
Beans, brown rice, and cheese make this a hearty family pleaser
Fresh Penne Salad
Tasty and simple pasta recipe that uses a variety of your WIC benefits.
Lemon Blueberry Pancakes
This recipe courtesy of Dannon and Silk. See Dannon website or the See Silk soymilk website for more information Lemon Blueberry...
Home-made Fruit Tarts
Fruit Tarts are a healthy, affordable dessert that's easy to make.
Potato Cauliflower Curry
Potato Cauliflower Curry This easy one pot meal contains tender potatoes and stewed cauliflower slow simmered with Indian spices and...