Fruits and Veggies
Eat well = feel well
Want to maximize your fruit and vegetable benefit?
Home-made Fruit Tarts
Fruit Tarts are a healthy, affordable dessert that’s easy to make.
Banana Chocolate Pudding
Creamy banana and chocolate pudding. Try it with peanut butter, butterscotch, or caramel flavors as well!
Mango Salsa Waffle Tostada
An easy mango and black bean salsa makes a refreshing topper for toasted waffles.
Caribbean Casserole
This tropical-inspired dish is gently spiced for a rich flavor.
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
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...
Fruit and Cereal Smoothie
Fruit, cereal and milk all blended into one delicious smoothie.
Fruity Chicken Salad
Sweet and savory chicken salad with lettuce and tomato on whole wheat, Substitute the chicken for canned fish for a more WIC friendly recipe.
Cholla Bud Pico de Gallo
Cholla Bud Pico de Gallo Cholla buds are high in fiber and an excellent source of calcium...
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 wheat...
Emparedado de Pasas y Mantequilla de ManÃ
Prueba un emparedado diferente y lleno de sabor
Breakfast Bowl with Beans, Eggs and Avocado
Breakfast Bowl with Beans, Eggs and Avocado Beans are a wonderful source of fiber and iron The protein and fat in eggs, help the feeling...
Tortilla Soup
This soup tastes just as good or better the next day. It’s a perfect, make-ahead recipe.
Peanutty African Stew
This recipe provided by foodhero.org Peanutty African Stew 1 cup instant brown rice2 cups chicken broth, reduced sodium1/2 tsp ground...
Tropical Blue Smoothie Bowl
This recipe courtesy of Dannon and Silk. See Dannon website or the See Silk soymilk website for more information Tropical Blue Smoothie...
Pasta Fusilli con Espinaca y Tomates
Refrescante y colorida para toda ocasión
Strawberry Banana Bread
This recipe courtesy of Silk. Strawberry Banana Bread Delicious, fruity, and flavorful bread for morning, noon or night. Vegan and...
Beans Three Ways
Use one pound of dried beans and make zesty black bean salsa, black bean stew, and black bean brownies
Peachy Peanut Butter Pockets
This recipe provided by eatFresh.org Peachy Peanut Butter Pockets 2 pita pockets1/4 cup reduced fat chunky peanut butter1/2 apple1...
Fresh Fruit With Warm Honey Yogurt Topping
Fast and fresh, this is sure to please for breakfast or a snack
Banana Dog
This recipe courtesy of fruitsandveggies.org Banana Dog Get creative with this super easy snack. Customize with your favorite nuts and...
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.
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...
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 breakfast...
Moroccan Carrot Salad
This sweet salad is packed with vitamin A, which keep your eyes healthy.
Breakfast Parfait with Fresh Fruit
This recipe courtesy of Dannon. See Dannon website for more information Breakfast Parfait with Fresh Fruit Wake up to a fresh and fruity...
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...
Sheet Pan Breakfast Hash
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below! Dig...
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 Wave Chicken Wrap
Easy and delicious these wraps make a great appetizer or light meal and each wrap contains half a cup of vegetables, Can substitute the chicken for canned fish instead to be more WIC friendly.
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...
Creamy Avocado Dip
This recipe courtesy of Silk. See Silk soymilk website for more information Creamy Avocado Dip A standout dairy-free dip with a hint 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...
Banana, Blueberry and Green Bean Purée
Banana, Blueberry and Green Bean Purée
Strawberry Hot Chocolate
This recipe courtesy of fruitsandveggies.org Strawberry Hot Chocolate Cozy up with a cup of this fruit-infused hot chocolate. immersion...
Banana, Orange & Pineapple Puree
This recipe provided by Beech-Nut Banana, Orange & Pineapple Puree 2 cups chopped ripe banana (about 3 bananas) 1/2 cup peeled chopped...
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...
Cheesy Broccoli Soup
Rich and hearty this veggie-packed soup has only 100 calories per serving
Air Fryer Potato Toast
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below! Dig...
Summer Squash Pasta Salad
Impress your family and friends with this simple, homemade pasta salad recipe.
Creamy Pumpkin Topped Waffles
Pumpkin is not just for Thanksgiving! Enjoy it year-around in this easy, sweet and delicious waffle topping.
Perfect Roast Chicken
This yummy bird is easy to cook and is packed full of protein to help feed your children’s growing muscles.
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...
Salted Peanut Butter Cup Smoothie
This recipe courtesy of Dannon and Silk. See Dannon website or the See Silk soymilk website for more information Salted Peanut Butter Cup...
Veggie topped baked potato
Give your baked potato some pizzazz and top it with cheddar cheese and broccoli.
Banana Muffins
This recipe courtesy of Dannon. See Dannon website for more information Banana Muffins Yogurt makes these banana muffins deliciously...
Potato USA O’Brien Potatoes with Eggs
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below! Dig...
Vegetable Salad with Tangy Avocado Dressing
This recipe uses avocado to make a creamy, healthy dressing that tastes great.
Pumpkin Dip
This recipe courtesy of Oikos See the Oikos website for more information Pumpkin Dip An easy-to-make, creamy Greek yogurt pumpkin dip...
Swiss Chard and Lentil Soup
According to the “World’s Healthiest”, Swiss chard is one of the most nutritious vegetables around and ranks second only to spinach in total nutrient-richness.
Arizona Bean Salad
Arizona Bean Salad Tepary, Pinto Beans and fresh, crunchy vegetables (like Bell Pepper and Nopales) are high in fiber. Eating foods...
Tofu Scramble
This recipe provided by foodhero.org Tofu Scramble 14 ounces extra firm tofu1 cup onion, chopped1 cup bell pepper, chopped (any color)10...
Fast Skillet Veggie Feta Pasta
This recipe courtesy of fruitsandveggies.org Fast Skillet Veggie Feta Pasta Meet your new favorite comfort dish! This Veggie Feta Pasta...
Tostadas Francesas
Esta receta fue provista por el Programa WIC de Puerto RicoTostadas Francesas Orillas crujientes y un centro con la consistencia de flan...
Sweet & Savory Frozen Grapes
This recipe courtesy of fruitsandveggies.org Sweet & Savory Frozen Grapes Looking for a snack to cool down with? Try a batch of these...
Roasted Carrots and Creamy Quinoa
This recipe courtesy of Silk. See Silk soymilk website for more information Roasted Carrots and Creamy Quinoa A hearty and delicious vegan...
Meaty Stuffed Potatoes
These stuffed potatoes are hearty enough for a main course.
Decked Out Asparagus
This recipe courtesy of Galbani Cheese Decked out Asparagus 1 lb. medium-sized asparagus (ends trimmed) 1 lemon (cut into wedges) 1 cup...
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!
Peanut Butter and Banana No-Bake Crisp Rice Cereal Bites
No bake banana peanut butter cookies are simple and easy make
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...
Confetti Pepper Cornbread
Perfect to sop up a hearty soup or soak in the flavors of a favorite crockpot dish
Pastel de Bolsillo con Frutas
Esta receta fue provista por el Programa WIC de Puerto RicoPastel de Bolsillo con FrutasDiviértete con tus niños preparando...
Baked Tuna Croquettes
This oven-baked version of tuna croquettes contains less fat, but all the flavor and crunch of traditional croquettes. An easy and yummy recipe made with fish.
Mashed Sweet Potatoes
This recipe courtesy of Silk. See Silk soymilk website for more information Mashed Sweet Potatoes A sweet and savory plant-based side dish...
Fruit Yogurt Dip
Dip your favorite fruits in this tasty yogurt and honey blend for a healthy snack or breakfast.
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...
Corn Flake Chilaquiles
Quick breakfast made with eggs and corn flakes. Make it spicy and top with jalapeno.
Peaches and Cream Waffle Topper
Creamy Greek yogurt and chunks of peach fill these sweet, cinnamon waffles.
Omelette de Brécol
Esta receta fue provista por el Programa WIC de Puerto RicoOmelette de Brécol Añade variedad, color y vegetales a tus mañanas con esta...
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.