WIC Healthy Families Food, Fun and Facts!

Simple Fruits & Vegetables

MN WIC Program


  • Kids can help!

Broccoli

Printable Version: Broccoli Recipe (PDF: 615KB/1 page)

  • 3 cups broccoli florets (florets are the branched buds at the ends of the stalk. Use a sharp knife to cut them off with their stems, making little tree shapes). OR 1 cup sliced carrots with 2 cups broccoli florets
  • 1/2 cup chicken broth OR prepared bouillon OR water
  • 3 Tbsp minced onion
  • 1 Tbsp soy sauce

Heat broccoli, broth, onion and soy sauce in a medium pan until boiling.

Reduce heat and cover. Cook just below boiling for 10 minutes, until broccoli is crisp-tender.

Servings: 6

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Zucchini

Printable Version: Zucchini Recipe (PDF: 956KB/1 page)

  • 2 Tbsp margarine OR butter

Melt margarine in a large frying pan over medium-high heat.


  • 4 medium zucchini, sliced OR 3 cups eggplant, bite-size pieces
  • 3/4 cup Monterey Jack cheese, shredded
  • Salt and pepper to taste

Add sliced zucchini and cook until tender-crisp, stirring frequently.

Sprinkle with cheese, salt and pepper.

Cover and cook over medium heat for 2 minutes or until cheese melts.

Servings: 6

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Whole Squash

Printable Version: Whole Squash Recipe (PDF: 586KB/1 page)

  • 1 small or mediium winter squash:
    • Acorn - dark green, ridges
    • Buttercup - dark green, round
    • Butternut - yellow, long oval

Heat oven to 350°F.

Wash squash and place whole squash in a shallow baking pan.

Bake 1 1/2 to 2 hours or until tender when pierced with a knife.

Let cool 10 minutes. Cut squash in half. Remove seeds.


  • Margarine OR butter to taste
  • Salt and pepper to taste

For a variation, add:

  • Brown sugar to taste

Scoop out squash and place in a bowl. Mash with margarine, salt, pepper and brown sugar.

Servings: 3-4

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Oven Fries

Printable Version: Oven Fries Recipe (PDF: 602KB/1 page)

  • 4 large potatoes or sweet potatoes
  • 4 tsp vegetable oil
  • Salt and pepper to taste

Heat oven to 400°F.

  • Scrub potatoes and cut into 1/2-inch thick sticks, 3 to 4 inches long.
  • Toss potato sticks and oil in a bowl until sticks are well coated.

For a variation:

  • Sprinkle with parmesan cheese and garlic powder in the last 10 minutes of cooking

Place potato sticks on baking sheet and lightly sprinkle with salt and pepper.

Bake for 40 minutes or until golden brown, stirring occasionally.

Servings: 6

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Roasted Vegetables

Printable Version: Roasted Vegetables Recipe (PDF: 505KB/1 page)

Choose from:

  • Asparagus spears
  • Bell peppers
  • Broccoli spears
  • Cauliflower
  • Eggplant
  • Green beans
  • Mushrooms
  • Zucchini
  • Yellow summer squash

Other ingredients:

  • Vegetable oil OR no-stick cooking spray
  • Salt and pepper to taste

Heat oven to 450°F.

Choose any combination of vegetables from the ingredient list. Remove tough ends and stems and cut into 1-inch pieces.

  • Place vegetable pieces in a shallow baking pan. Drizzle lightly with oil and stir to coat or spray with no-stick cooking spray. Children can brush oil on the vegetables with a basting brush and arrange them to make faces or other fun designs.

Bake 10-15 minutes until vegetables are crisp-tender and lightly browned.

Sprinkle with salt and pepper to taste.

Servings: 4-6


Serving idea:

  • Sprinkle with parmesan cheese after roasting.

NOTE:

  • Veggies not a favorite? Try them again...roasted. Roasting gives vegetables a new, toasty-sweet flavor.

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Veggies & Dip

Printable Version: Veggies & Dip Recipe (PDF: 618KB/1 page)

Green:

  • Broccoli
  • Celery
  • Cucumbers
  • Green beans
  • Green bell peppers
  • Green onions
  • Pea pods

Red:

  • Radishes
  • Red bell peppers
  • Cherry tomatoes

Orange/Yellow/White:

  • Carrots
  • Cauliflower
  • Kohlrabi
  • Jicama
  • Yellow OR orange bell peppers
  • Use one vegetable or choose vegetables from each group for a pretty mix of colors.

    Wash vegetables and slice into eating pieces.

    • Arrange pieces on a plate. Children may enjoy making fun faces or pictures with the vegetables.

    Serve with your favorite salad dressing for dipping, OR try this dip:

    • 1 cup plain yogurt
    • 1/2 cup mayonnaise
    • 1/2 cup onion, finely chopped
    • 2 Tbsp soy sauce
    • Blend yogurt, mayonnaise, onion and soy sauce. Chill before serving.

    Servings: 6-10


    Serving idea:

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    Fruits & Dip

    Printable Version: Fruits & Dip Recipe (PDF: 594KB/1 page)

    Green:

    • Kiwi
    • Apples
    • Green grapes

    Blue/Purple:

    • Blueberries
    • Blackberries
    • Boysenberries

    Red:

    • Raspberries
    • Strawberries
    • Apples
    • Red Grapes

    Orange/Yellow/White:

  • Pineapple
  • Oranges
  • Mangos
  • Starfruit
  • Apricots OR peaches
  • Bananas
  • Use one fruit or choose fruits from each group for a pretty mix of colors.

    Wash fruits and slice into eating pieces.

    • Arrange pieces on a plate. Children may enjoy making fun faces or pictures with the fruits.

    Serve with your favorite yogurt for dipping, OR try this dip:

    • 1 cup plain yogurt
    • 1 Tbsp honey
    • Cinnamon to taste
    • Blend yogurt, honey and cinnamon together. Chill before serving.

    Servings: 6-10

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    Fruit Salad

    Printable Version: Fruit Salad Recipe (PDF: 506KB/1 page)

    • 1 can sliced peaches OR pears OR mandarin oranges
    • 1 banana, sliced
    • 1-2 apples with peel, diced

    For a variation, add:

    • 1/2 cup berries
    • 1 cup melon, cubed
    • Any other fruit on hand
    • Orange juice
    • Pour canned fruit and its liquid into a bowl.
    • Add other fruits and stir to coat with liquid. The liquid will keep the other fruits from turning brown. Add some orange juice if there is not enough liquid from the canned fruit.

    Chill before serving.

    Servings: 6


    Tip:

    • This is a good way to use up fruit that is bruised on one side.

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