Fruits and Veggies
Eat well = feel well
Dr Yum Project Cauliflower Tots
Did you know that the average American Eats 117 pounds of potatoes each year? While potatoes are a great vegetable, they are often fried and prepared in ways that are unhealthy. Meet Cauliflower Tots!
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...
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...
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.
Dressings, Dips, and Marinades
Six easy and zesty dressing, dip and marinade recipes
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!
Eggs with Nopales
This recipe provided by eatFresh.org Eggs with Nopales Nopales is Spanish for cactus leaves. Try this tasty dish with your favorite...
Cheesy Crispy Smashed Potatoes
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Tortilla Soup
This soup tastes just as good or better the next day. It’s a perfect, make-ahead recipe.
Baked Tuna Croquettes
This oven-baked version of tuna croquettes contains less fat, but all the flavor and crunch of traditional croquettes.
Spanish Rice
This recipe provided by FoodHero.org Spanish Rice 1 cup low-sodium vegetable broth1 package (1.25 ounce) taco seasoning or 1/4...
Pasta with Spinach Tomato and Beans
A hearty meatless recipe with beans as the star ingredient! Whole grain pasta adds extra fiber and protein.
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...
Spinach Quiche
This recipe courtesy of Dannon. Spinach Quiche 1 tsp. vegetable oil1/3 cup diced onion1/3 cup diced fresh tomatoes1 package (5 ounces...
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...
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...
Black Bean Vegetable Soup
Freezer-friendly hearty soup chocked full of veggies
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!...
Fruit Yogurt Dip
Dip your favorite fruits in this tasty yogurt and honey blend for a healthy snack or breakfast.
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...
Dr Yum Project Avocado, Bean, and Corn (ABC) Dip
e renamed the recipe "ABC Dip"(for avocado, beans and corn!) It can be served with tortilla chips or it can also be served as a vegetarian entree with a side of rice and veggies.
Potato Cauliflower Curry
Potato Cauliflower Curry This easy one pot meal contains tender potatoes and stewed cauliflower slow simmered with Indian spices and...
Tortilla de Trigo Integral Rellena de Atún
Cocina fácil y aumenta el consumo de fibra
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
Quick Chile Lime Potato Tacos
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Crunchy Topped Chili-Mac Skillet
This recipe provided by Kellogg's Healthy Beginnings Crunchy Topped Chili-Mac Skillet Chili and macaroni skillet dinners have been part...
Dr Yum Project Pineapple Power Salad
This is one of our absolute favorite recipes from our preschool curriculum.
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...
Curried Grape and Chicken Salad on Waffles
This refreshing version of chicken salad looks to the East for its flavorings of soy sauce and curry.
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!
Strawberry Banana Overnight Oats
Oatmeal with strawberries, bananas, yogurt and cinnamon
Easy Peanut Noodles
Take-out style made easy. Just go shopping in your pantry and dinner is done!
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.
Peanut Snack Mix
This recipe provided by Kellogg's Healthy Beginnings Peanut Snack Mix 4 cups crispy corn and rice cereal2 cups pretzel rings or twists1...
3-Bean Veggie Tacos
This 20-minute meal makes 10 tacos and will have your whole family wanting more!
Marinara & Parmesan 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
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...
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!
Cinnamon-Orange Glazed Sweet Potatoes
Fresh and healthy sweet potatoes with a flavorful glaze
Buffalo Chicken Potato Skins
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping below! Dig into...
Microwave Bread Pudding
This recipe provided by FoodHero.org Bread Pudding in the Microwave 1 Tablespoon butter or margarine3 slices whole grain bread1/2 cup...
Berry Strong Smoothie
Quick and easy this smoothie recipe contains fruits and vegetables
Arizona Bean Salad
Arizona Bean Salad Tepary, Pinto Beans and fresh, crunchy vegetables (like Bell Pepper and Nopales) are high in fiber. Eating...
Cinnamon-Sweet Potato Dip
This recipe provided by Kellogg's Healthy Beginnings Cinnamon-Sweet Potato Dip Sweet potato adds color, flavor and nutrition to this...
Dr Yum Project Marvelous Mango salsa
This is a favorite recipe in our preschool program and introduces kids to mangos, a more unusual fruit.
Corn Flake Chilaquiles
Quick breakfast made with eggs and corn flakes. Make it spicy and top with jalapeno.
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...
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!
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.
Rice Flake Berry Smoothie Bowl
In a bowl, or in a glass. This breakfast smoothie will getting going, really fast.
Chili Mac Stuffed Baked Potato
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
BBQ Chicken Whole Wheat Pizza
This crispy, thin crust pizza is a great way to use leftover cooked chicken.
Fruit Filled Baskets
This recipe provide by Kellogg's Healthy Beginnings Fruit Filled Baskets Juicy fresh fruits and yogurt sweetened with banana fill these...
Penne with Butternut Squash and Kale
This recipe courtesy of Galbani Cheese 8 oz. Mozzarella (shredded) 1 lb. butternut squash (1/2 inch dice) 2 Tbsp. Extra Virgin Olive...
Fruit and Cereal Smoothie
Fruit, cereal and milk all blended into one delicious smoothie.
Broccoli Cheddar Soup
This recipe provided by foodhero.org Broccoli Cheddar Soup 1 cup onion, chopped 1 cup carrot, shredded 1 1/2 tsp butter or margarine 2...
Tostadas Francesas
Esta receta fue provista por el Programa WIC de Puerto RicoTostadas Francesas Orillas crujientes y un centro con la consistencia de...
Frosted Wheats Chocolate Strawberry Yogurt Parfait
Great for breakfast, a snack, or even dessert.
Roasted Green Beans
This recipe provided by FoodHero.org and adapted from Nutrition Matters Roasted Green Beans 1 pound fresh green beans1 Tablespoon olive...
Bow Tie Pasta with Zucchini Sauce
One dish meal using healthy zucchini to create a satisfying sauce
Vegetable and Tofu Stir-Fry
This stir-fry is colorful, flavorful and loaded with nutrients. Tofu is a great alternative protein that is a great source of calcium and vitamin E.
Meaty Stuffed Potatoes
These stuffed potatoes are hearty enough for a main course.
Dr Yum Project Cucumber Watermelon Salsa
This brings two summertime staples, cucumber and watermelon, together for a fresh new taste!
Southwestern Veggie Egg Bites With Corn Flakes
Easy and filling breakfast. Small enough to enjoy on the go.