Fruits and Veggies
Eat well = feel well
Want to maximize your fruit and vegetable benefit?
Roasted Spring Vegetable Medley
Roasted Spring Vegetable Medley with onion, carrot, asparagus, potato and parmesan
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!
Vegetarian One Pot Lasagna Soup
This recipe courtesy of fruitsandveggies.org Vegetarian One Pot Lasagna Soup Our Vegetarian One Pot Lasagna is creamy, dreamy comfort...
Home-made Fruit Tarts
Fruit Tarts are a healthy, affordable dessert that's easy to make.
Weeknight Rotisserie Chicken & Loaded Veggie Nachos
This recipe courtesy of fruitsandveggies.org Weeknight Rotisserie Chicken & Loaded Veggie Nachos When you’re in the mood for...
Bean and Veggie Soup
This crowd and freezer friendly soup is perfect for a chilly day and is full of healthy vegetables
3-Bean Veggie Tacos
This 20-minute meal makes 10 tacos and will have your whole family wanting more!
Brown Rice and Orange Salad
A healthy, affordable dish that's easy to make. An easy and yummy recipe made with fish.
Spanish Potato Salad Bowl
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Apple Wraps
This recipe courtesy of Cooking Matters® Apple Wraps No cook apple wraps make for a healthy snack Cutting boardMeasuring spoonsMedium...
Dressings, Dips, and Marinades
Six easy and zesty dressing, dip and marinade recipes
Southwest Quinoa Bowl
This recipe courtesy of Silk. See Silk soymilk website for more information Southwest Quinoa Bowl A light but filling southwest grain...
Air Fryer Potato Toast
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Mixed Berry Greens Smoothie
This recipe courtesy of Silk. See Silk soymilk website for more information Mixed Berry Greens Smoothie Power greens and mixed berries...
Easy Weeknight Walking Tacos
This recipe courtesy of fruitsandveggies.org Easy Weeknight Walking Tacos Easy Weeknight Walking Tacos are fast, flexible and so...
Banana Bread Pudding
This recipe courtesy of Silk. See Silk soymilk website for more information Banana Bread Pudding A comfort food favorite in just the...
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...
Strawberries and Cream Smoothie
This recipe courtesy of Silk. See Silk soymilk website for more information Strawberries and Cream Smoothie This soymilk smoothie is...
Orange Squeeze Smoothie
This recipe courtesy of Oikos and Silk . See Oikos website or the Silk soymilk website for more information Orange Squeeze Smoothie A...
Creamy Butternut Squash and Apple Soup
This recipe courtesy of Silk. See Silk soymilk website for more information Creamy Butternut Squash and Apple Soup The flavors of...
Cholla Bud Pico de Gallo
Cholla Bud Pico de Gallo Cholla buds are high in fiber and an excellent source of calcium...
Marinara & Parmesan Potatoes
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
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.
Strawberry Banana Overnight Oats
Oatmeal with strawberries, bananas, yogurt and cinnamon
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...
Cheesy Tomato Soup
A delicious hearty tomato-based soup filled with yummy goodness like garlic, basil, and shredded cheese.
Roasted Green Beans
This recipe provided by FoodHero.org and adapted from Nutrition Matters Roasted Green Beans 1 pound fresh green beans1 Tablespoon olive...
Cinnamon Breakfast Quinoa
This recipe courtesy of Silk. See Silk soymilk website for more information Cinnamon Breakfast Quinoa A creamy, delicious, gluten-free...
Soulful Seasoning
Add flavor to soups, stews, and side dishes with this savory seasoning
Banana Dog
This recipe courtesy of fruitsandveggies.org Banana Dog Get creative with this super easy snack. Customize with your favorite nuts and...
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...
Strawberry Cream Cheese Waffles
This recipe provided by Kellogg's Healthy Beginnings™ Strawberry Cream Cheese Waffles Strawberries lend themselves to savory...
Paletas Heladas de Yogur
Esta receta fue provista por el Programa WIC de Puerto RicoPaletas Heladas de Yogur Haz de tus meriendas unas más divertidas y...
Spinach Artichoke Dip
This recipe courtesy of Dannon. See Dannon website for more information Spinach Artichoke Dip A definite crowd pleaser! This dip...
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.
Potato Breakfast Cookies
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Cheesy Broccoli Soup
Rich and hearty this veggie-packed soup has only 100 calories per serving
Berry Strong Smoothie
Quick and easy this smoothie recipe contains fruits and vegetables
Tostadas Francesas
Esta receta fue provista por el Programa WIC de Puerto RicoTostadas Francesas Orillas crujientes y un centro con la consistencia de...
Green Chili Enchilada Potatoes
Green Chili Enchilada Potatoes Ovenstovetop 1- pound Yellow Potatoes (cut into wedges (8 per potato))2 tablespoons Olive OilAs...
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...
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...
Waffles Integrales con Frutas y Chocolate
Haz de tu desayuno uno diferente. Añade las frutas de temporada
Sweet Potato Rounds
Try these these crispy-coated, zesty, baked sweet potato slices. An easy mustard-yogurt dipping sauce completes the snack
Rolled Oats and Peanut Butter Cookies
This easy oatmeal cookie recipe is great with a glass of cold milk!
Arizona Bean Salad
Arizona Bean Salad Tepary, Pinto Beans and fresh, crunchy vegetables (like Bell Pepper and Nopales) are high in fiber. Eating...
Creamy Vegetable Soup
This recipe courtesy of Dannon. See Dannon website for more information Creamy Vegetable Soup A nutritious and delicious, creamy soup...
Arcadia Eggplant
Eggplants are packed with vitamins, low in calories and potent energy sources. Once you realize how beneficial eggplants are to your family's health, you will want to make them a steady addition to your diet.
Pineapple Fried Rice
Exotic flavors blend together to create this crowd-pleasing favorite
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.
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...
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...
Zucchini Pizza Bites
Recipe provided by ITCA WIC in partnership with Idigikithen Zucchini Pizza Bites Zesty alternative to traditional pizza 2 zucchinis1...
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...
Crunchy Banana Yogurt
This great breakfast/snack recipe is kid-friendly. Have them help you squish the bananas and crunch the granola, add yogurt, and you’re done!
Wild Rice Mushroom Casserole
This recipe courtesy of Silk. See Silk soymilk website for more information Wild Rice Mushroom Casserole A rich and creamy entrée or...
Baked Zucchini Sticks
This recipe adapted from a recipe provided by FoodHero.org Baked Zucchini Sticks 4 medium zucchini2 eggs1/2 cup water1/4 cup finely...
Frosted Wheats Strawberry Yogurt Parfait
This recipe courtesy of Kellogg's Healthy Beginnings Frosted Wheats Strawberry Yogurt Parfait 3/4 cup plain whole milk yogurt 1...
Lemon Cream Pie Smoothie
This recipe courtesy of Dannon and Silk. See Dannon website or the See Silk soymilk website for more information Lemon Cream Pie...
Ensalada de Cítricos
Esta receta fue provista por el Programa WIC de Puerto RicoEnsalada de CítricosDisfruta de una refrescante y nutritiva...
Potato Hash Egg Cups
The Potato Your humble, nutrient-dense, vegetable. Learn everything you need to know about potatoes by tapping 'Show Me' below!...
Overnight PB & Chocolate Oatmeal
This recipe courtesy of Dannon. Overnight PB & Chocolate Oatmeal 1 cup Plain Lowfat Yogurt1/4 cup lowfat chocolate milk2 Tbsp....
Dr Yum Project Pineapple Power Salad
This is one of our absolute favorite recipes from our preschool curriculum.
Three Sisters Salad
This recipe provided by eatFresh.org Three Sisters Salad The "three sisters" are corn, beans, and squash (like zucchini). Native...
Haitian Style Chicken and Rice
Haitian inspired chicken thighs with brown rice. Add some jalapeno or serrano if you like spicy!
Apple Berry Topped Waffles
Naturally sweet applesauce and cinnamon complement fresh blueberries on top of these toasty waffles.
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.
Banana, Orange and Pineapple Purée
Banana, Orange and Pineapple Purée