Fruits and Veggies
Eat well = feel well
Individual Peach Crisps
Celebrate fresh peach season with these quick-and-easy individual desserts. Or, for a change of pace, serve them for breakfast.
Three Sisters Salad
The "three sisters" are corn, beans, and squash (like zucchini). Native Americans planted them together in the garden because they help each other grow. The "three sisters" also work together to give your body a nutritious meal.
Tortilla Soup
This soup tastes just as good or better the next day. It’s a perfect, make-ahead recipe.
Chocolate Peanut Butter Overnight Wheats
This recipe adapted from a recipe provided by Kellogg's Healthy Beginnings Chocolate-Peanut Butter Overnight Wheats 2/3 cup low-fat...
Cholla Bud Pico de Gallo
Cholla Bud Pico de Gallo Cholla buds are high in fiber and an excellent source of calcium...
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!...
Tater Taco Salad
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...
Sweet Potato Rounds
Try these these crispy-coated, zesty, baked sweet potato slices. An easy mustard-yogurt dipping sauce completes the snack
Cherry Lime Sorbet
This recipe courtesy of fruitsandveggies.org Cherry Lime Sorbet Craving a refreshing treat without the fuss? This sorbet recipe is so...
Skewered Potato Twisters
Skewered Potato Twisters (also known as potato tornados) are a fun new addition to your outdoor cookouts. Nutrient-dense potatoes are skewered, cut into spirals, seasoned, and grilled. No grill, no problem. You can also make these in the oven or air-fryer.
Vasitos de Yogurt con Frutas
Esta receta fue provista por el Programa WIC de Puerto RicoVasitos de Yogurt con FrutasEl yogurt es un alimento lácteo que...
Tropical Carrot Salad
This recipe provided by FoodHero.org Tropical Carrot Salad 2 cups shredded carrots (2 to 3 carrots)1 cup unsweetened pineapple tidbits...
Wheatberries with cinnamon, dried fruit, and yogurt
Wheatberries with cinnamon, dried fruit, and yogurt Wheat berries are an excellent source of fiber and plant based protein Oranges are...
Banana Pudding in a Bag
Fresh bananas, granola and yogurt are combined in a fun way to create a snack/dessert
Salmon Quiche
This quiche is wonderful for a weekend brunch or a family dinner. Just add a tossed salad and crusty whole grain rolls for a complete meal.
Bean and Rice Botanas
Beans, brown rice, and cheese make this a hearty family pleaser
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...
Blueberry Muffin Overnight Oats
This recipe courtesy of fruitsandveggies.org Blueberry Muffin Overnight Oats These vibrant blueberry muffin-inspired overnight oats...
Korean Tuna Pancakes with Zesty Yogurt Dip- with video
Get to Know Dairy! Want to learn more about recommended daily dairy intake and lactose intolerance? Learn everything you need to know...
Veggie topped baked potato
Give your baked potato some pizzazz and top it with cheddar cheese and broccoli.
Fruity Yogurt Pops
This recipe courtesy of Dannon. Fruity Yogurt Pops 1 cup Plain or Vanilla Lowfat Yogurt1 cup chopped strawberries½ cup chopped kiwi½...
Strawberry Banana Overnight Oats
Oatmeal with strawberries, bananas, yogurt and cinnamon
Roasted Sweet Potato and Pumpkin Soup
This recipe courtesy of Silk. See Silk soymilk website for more informatiom Roasted Sweet Potato and Pumpkin Soup Warm up on colder...
Mediterranean Tuna Salad
This recipe provided by FoodHero.org Mediterranean Tuna Salad 3 cans 5 ounces each tuna in water, drained1 cup carrot peeled and...
Quick Baked Potato Pizzas
The flavor of a pizza on a baked potato. Doesn't get any better than this!
Summer Squash Pasta Salad
Impress your family and friends with this simple, homemade pasta salad recipe.
Banana Dog
This recipe courtesy of fruitsandveggies.org Banana Dog Get creative with this super easy snack. Customize with your favorite nuts and...
Chicken with Spinach
A flavor packed baked chicken dish! The taste of fresh spinach is the perfect compliment to the juicy chicken and this recipe includes ingredients from a variety of your WIC benefits!
Orange Freeze
This recipe provided by eatFresh.org Orange Freeze A refreshing orange treat the whole family can enjoy! 1 cup 100% orange juice10 Ice...
Soulful Seasoning
Add flavor to soups, stews, and side dishes with this savory seasoning
Dr Yum Project Friteeni Frittatas
Like a giant baked omelet, frittatas are a wholesome vegetarian meal that can be served for breakfast or dinner. They are also a great way to use up extra veggies.
Tuna Boats
Using cucumbers instead of bread or crackers makes this meal refreshing and a great choice for warmer months.
Chicken Broccoli Alfredo
Guilt-free Alfredo with the same delicious flavor as a full-fat version!
Green Chili, Corn and Potato Chowder
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Tuna Pasta Salad
This recipe provided by FoodHero.org Tuna Pasta Salad 2 cups macaroni (uncooked)2 cans 5 ounces each tuna or salmon in water 1/2 cup...
Lentil Taco Filling
Recipe provided by FoodHero.org Lentil Taco Filling 1/2 cup hopped onion1/2 cup cup chopped bell pepper (any color)1/4 tsp garlic...
Green Veggie Twice Baked Potatoes
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Sheet Pan Chicken & Veggies with Spices
This recipe courtesy of fruitsandveggies.org Sheet Pan Chicken & Veggies with Spices This tasty, colorful take on sheet pan...
Caribbean Casserole
This tropical-inspired dish is gently spiced for a rich flavor.
Avocado Toast with Tepary Beans
Avocado Toast with Tepary Beans Whole wheat grains help reduce the risk of diabetes and heart disease. The fiber in whole wheat bread...
Tortilla de Trigo Integral Rellena de Atún
Cocina fácil y aumenta el consumo de fibra
Savory Potato Salad
This recipe provided by eatFresh.org Savory Potato Salad Here’s a potato salad that’s both traditional and new—with great taste and a...
Rice Pilaf with Salmon
Rice Pilaf with Salmon This balanced meal will help keep you strong and energized! Canola oil1 cup (cups) Brown rice1/2 cup (cups)...
Apple Enchiladas
This recipe provided by eatFresh.org Apple Enchiladas These apple enchiladas can replace a more traditional dessert like cake and ice...
Veggie Skillet Eggs
This recipe provided by foodhero.org Veggie Skillet Eggs 6 medium eggs1/4 tsp pepper1/2 tsp oregano or basil2 tsp oil1 small onion,...
Black Bean and Vegetable Quesadilla
Hearty veggie packed meal or snack
Vegetable Salad with Tangy Avocado Dressing
This recipe uses avocado to make a creamy, healthy dressing that tastes great.
Southwestern Veggie Egg Bites With Corn Flakes
Easy and filling breakfast. Small enough to enjoy on the go.
Cauliflower Parmesan
This recipe courtesy of Galbani Cheese Cauliflower Parmesan This hearty, healthy and delicious cauliflower parmesan recipe is full of...
Buffalo Chicken Potato Skins
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping below! Dig into...
Summer Squash, Blueberry and Peach Smoothie
Summer Squash, Blueberry and Peach Smoothie Squash and fruit are high in fiber. Yogurt is a source of protein and calcium. Fiber helps...
Avocado and Egg Waffle Topper
Try a different take on avocado toast. This version tops toasty waffles with an easy guacamole and a fried egg.
Peanut Butter Smoothie
This recipe provided by foodhero.org Peanut Butter Smoothie 1/4 cup peanut butter1 3/4 cups banana (or any other fresh or canned or...
Frozen Fruit Yogurt
This recipe provided by FoodHero.org Frozen Fruit Yogurt 4 cups frozen fruit (try your favorite or a mix - peaches, berries,...
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...
Dr Yum Project Broccoli with Lemon and Parmesan
Roasting broccoli brings out an amazing flavor that is no joke! This recipe introduces a way to cook this classic veggie that is sure to turn the whole family into broccoli lovers!
Veggie Quesadillas with Cilantro Yogurt Dip
This recipe provided by foodhero.org Veggie Quesadillas with Cilantro Yogurt Dip 12 soft corn tortillas (6 inch)1 1/2 cups cheddar...
Strawberry Hot Chocolate
This recipe courtesy of fruitsandveggies.org Strawberry Hot Chocolate Cozy up with a cup of this fruit-infused hot chocolate....
Garlic Mashed Potatoes
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Strawberry Banana Overnight Oats
Great breakfast or midday snack idea, try this strawberry banana overnight oats recipe an easy no cook oatmeal that tastes like dessert.
Apple Spiced Baked Oatmeal
This recipe provided by foodhero.org Apple Spice Baked Oatmeal 1 egg, beaten1/2 cup applesauce1 1/2 cups nonfat or 1% milk1 tsp...
Pancakes de avena y guineo
Esta receta fue provista por el Programa WIC de Puerto Rico Pancakes de avena y guineo Transforma tú receta tradicional de “pancakes”...
PB & Berry Tacos
This recipe courtesy of fruitsandveggies.org PB & Berry Tacos Put a fun twist on a classic PB&J sandwich with these mini...
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...
Quick and Easy French Toast
Use rice flake cereal to create easy french toast topped with fresh banana and strawberry
Baked Oatmeal
Oatmeal is rich in fiber, which benefits your child's health by reducing risk of constipation and their lifelong risk of heart disease.
Salmon Cornmeal Patties
This recipe provided by ITCA WIC in partnership with Idigikitchen Salmon Cornmeal Patties Quick and easy, use patties as a snack, for a...
Southwest Breakfast Potato Benedict
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Herbed Sheet Pan Potatoes
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...