WIC Benefit Recipes Fruits and Vegetables CAT 19

Strawberry Dark Chocolate Pudding Parfaits

Tuna Pasta Salad

Spud Sandwich Stackers

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.

Tropical Carrot Salad

Homemade Applesauce

Fresh homemade applesauce with cinnamon

Brown Rice Porridge

Switch it up and give this healthy morning porridge a try!

Cinnamon Raisin Stuffed Apples

A hearty, cinnamon-flavored stuffing fills these tender, juicy apples. Choose apples that bake well, such as Cortland, Granny Smith, McIntosh, Jonathan, Rome Beauty, Empire, Fuji or Gala.

Crunchy French Toast Sandwiches

Cinnamon-Orange Glazed Sweet Potatoes

Fresh and healthy sweet potatoes with a flavorful glaze

Carrot Cake Frosted Wheat Bowl

Can’t get enough carrot cake? Then this breakfast bowl is for you. It combines the traditional flavors in a cereal and yogurt bowl.

New! Bow Tie Pasta with Zucchini Sauce

One dish meal using healthy zucchini to create a satisfying sauce

Oatmeal with Apples

Black Bean and Corn Pitas

Zucchini Fritters

When your garden is bursting with zucchini, make these savory, fried fritters. Cheddar cheese and green onions add a country flavor to them.

Green Chili, Corn and Potato Chowder

Diced white potatoes, cooked with chilies, garlic, and sweet corn in a creamy broth.

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.

New! Banana Pudding in a Bag

Fresh bananas, granola and yogurt are combined in a fun way to create a snack/dessert

Frozen Fruit Pops

Three ingredients make these refreshing frozen treats

Chocolate Peanut Butter Overnight Wheats

New! Bean and Veggie Soup

This crowd and freezer friendly soup is perfect for a chilly day and is full of healthy vegetables

Cinnamon Apple Overnight Wheats

Banana Berry Smoothie

Three Sisters Salad

Apple Tuna Sandwiches

Tofu Scramble

Sweet Baked Plantains

The banana-like fruits are rich in certain vitamins and minerals that contribute to good health. Plantains are available at most large grocery stores and can add new flavors and recipes to your healthy-eating plan.

One-Mug Omelette

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.

New! Baked Apples

An autumn classic perfect for a chilly afternoon

Banana Ice Cream

Creamy goodness without the guilt

Baked Summer Squash Rounds

A crisp and savory Parmesan coating turns baked summer squash slices into appetizer crisps!

Hawaiian Waffles

Just 5 minutes is all it takes to transport yourself from a cold, snowy morning to the tropics!

Tuna Veggie Melt

Corn Chowder with Parmesan Croutons

Mango Salsa Waffle Tostada

An easy mango and black bean salsa makes a refreshing topper for toasted waffles.

Savory Potato Salad

Berry Blast Overnight Wheats

Curried Turkey Meatball Wraps

Curry seasoned meatballs, sweet shredded apple and chopped peanuts are encased in whole wheat tortillas in this recipe.

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.

Broccoli Cheddar Soup

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.

White Bean Veggie Dip

Protein packed dip for veggies or use as a spread

Corn Flake Chilquilas

Quick breakfast made with eggs and corn flakes. Make it spicy and top with jalapeno.

Zucchini Pizza Bites

Creamed Green Beans and Potatoes

Peaches and Cream Waffle Topper

Creamy Greek yogurt and chunks of peach fill these sweet, cinnamon waffles.

Baked Tuna Croquettes

This oven-baked version of tuna croquettes contains less fat, but all the flavor and crunch of traditional croquettes.

Peanutty African Stew

Quick Chile Lime Potato Tacos

Dr Yum Project Pineapple Power Salad

This is one of our absolute favorite recipes from our preschool curriculum.

Individual Peach Crisps

Celebrate fresh peach season with these quick-and-easy individual desserts. Or, for a change of pace, serve them for breakfast.

Half-Veggie Burgers

Dr Yum Project Marvelous Mango salsa

This is a favorite recipe in our preschool program and introduces kids to mangos, a more unusual fruit.

PotatoesUSA One Pot Lemon Potato Soup

Easy Peanut Noodles

Take-out style made easy. Just go shopping in your pantry and dinner is done!

Dark Chocolate Strawberry Smoothie Bowl

It looks and tastes like rich, delicious chocolate pudding, but it starts with a ripe avocado and a banana.

Strawberry Cream Cheese Waffles

Tuna Boats

Using cucumbers instead of bread or crackers makes this meal refreshing and a great choice for warmer months.

Veggie Quesadillas with Cilantro Yogurt Dip

New! English Muffin Breakfast Sandwich

Perfect for a quick and filling breakfast

Fruit and Cereal Smoothie

Fruit, cereal and milk all blended into one delicious smoothie.

Mexican Brown Rice Salad

Flavorful, southwest-inspired main or side dish

Eggs with Nopales

Potato and Black Bean Soup

Egg and Cheese Tacos

Cheesy Broccoli Bake

Barley Lentil Soup

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!

New Veggie and Rice Stir Fry

Crowd-Friendly and Kid-Approved Chinese Entree

Sweet Potato Breakfast Scramble

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.

Veggie Corn Fritters

P, B and J Dip

Spanish Rice

Peanut Butter Smoothie

Roasted Green Beans

New! Banana Crumble

Kid-Approved Seasonal Special Banana Crumble

Apple Spiced Baked Oatmeal

Berry Topped French Toast

New! Brown Rice and Orange Salad

A healthy, affordable dish that's easy to make

Mediterranean Tuna Salad

Apple Enchiladas

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.

Vegetable Salad with Tangy Avocado Dressing

This recipe uses avocado to make a creamy, healthy dressing that tastes great.

Baked Cauliflower Tots

Peachy Peanut Butter Pockets

PotatoesUSA Poppin’ Potato Cakes with Sweet Corn, Jalapenos, and Cheddar

Tender potatoes, sweet corn, peppers, chilies, and southwest seasonings make these potato cakes a fiesta for your tastebuds.

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!

Cinnamon-Sweet Potato Dip

Dipped Pears

Dip slices of fall fresh pears into a creamy peanut butter dip, then roll them in rice cereal for a kid-approved snack.

Potato Fritatta

Asian Noodles with Peanut Sauce

Easy recipe that taste great hot or cold and can be made spicy or mild

Southwestern Stuffed Potatoes

Jamaican Chicken Fingers with Mustard-Orange Sauce

Mangoes make a delicious accompaniment to these chicken fingers, but if they’re not in season, use fresh or canned pineapple or orange sections.

New Black Bean Vegetable Soup

Freezer-friendly hearty soup chocked full of veggies

Skillet Corn Chowder

Stir It Up

Amazing flavor combinations with WIC cereals and imaginative stir in ideas

Pear and Cranberry Crisp

Zucchini Pizza Boats

Sweet Potato Rounds

Try these these crispy-coated, zesty, baked sweet potato slices. An easy mustard-yogurt dipping sauce completes the snack

Creamy Pumpkin Topped Waffles

Pumpkin is not just for Thanksgiving! Enjoy it year-around in this easy, sweet and delicious waffle topping.

Strawberry Salsa and Baked Corn Chips

Dr Yum Project Lentils with Spinach Over Rice

Rice Pilaf with Salmon

Veggie Skillet Eggs

Dr Yum Project Summer Garden Soup

We wanted to create a recipe that would highlight summer veggies, but not feel heavy or too filling in the warm weather. Make sure to make enough for a few days because it’s even tastier the next day! This recipe also has none of the top eight most common food allergens, making it a great choice for families with food allergies.