WIC Healthy Families Food, Fun and Facts!


MN WIC Program

  • Kids can help!

Onion Dip

Printable Version: Onion Dip Recipe (PDF: 531KB/1 page)

  • 1 cup cottage cheese
  • 1 cup plain yogurt (cut calories even more by using low-fat cottage cheese and yogurt)
  • 1 envelope dry onion soup mix OR ranch dressing mix
  • Combine all ingredients. Stir together. (Use an electric blender for smooth-textured dip.)

Refrigerate 1 hour before serving.

Servings: 6

Serving idea:

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Spinach Dip

Printable Version: Spinach Dip Recipe (PDF: 573KB/1 page)

  • 1 package (10-12 oz.) frozen chopped spinach, thawed
  • 2 cups plain yogurt OR sour cream
  • 1/2 cup mayonnaise (try low-fat yogurt, sour cream and mayonnaise)
  • 1 package dry ranch dressing OR onion soup mix

For a variation, try:

  • 3 green onions, chopped
  • 1/2 cup water chestnuts, drained and chopped

Squeeze spinach well to remove excess liquid.

  • Mix together all ingredients.

Cover and chill before serving.

Servings: 8

Dipping options:

  • Cherry tomatoes, baby carrots, celery, jicama sticks, cucumber, zucchini, broccoli, cauliflower and mushrooms.


  • A tasty way to eat spinach without even noticing it.

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Bean Salsa

Printable Version: Bean Salsa (PDF: 779KB/1 page)

  • 1 1/2 cups (16 oz. jar) salsa OR picante sauce
  • 1 can (15-16 oz.) black beans, drained and rinsed OR 1 1/2 cups cooked dry beans
  • 1 cup sour cream OR plain yogurt
  • Combine salsa and beans in a shallow bowl.
  • Spread sour cream or yogurt over bean and salsa mixture.

  • 24-30 baked tortilla chips OR 6 corn tortillas

Cut corn tortillas in 4 pieces and bake at 400°F until crisp.

Serve with tortilla chips for dipping.

Servings: 4-6

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Printable Version: Salsa Recipe (PDF: 622KB/1 page)

  • 2 medium tomatoes, chopped
  • 1/4 medium onion, chopped
  • 2 Tbsp fresh cilantro, chopped
  • 2 tsp lime juice
  • Salt to taste

For a variation, try:

  • Green onions, sliced thin
  • Jalapeño pepper, seeded and finely chopped* (The jalapeño seeds provide the spiciness. Add the seeds for a "hotter" salsa.)
  • Black beans, drained and rinsed
  • Corn
  • Cumin
  • Garlic
  • Combine all ingredients and stir.

Be Careful! when handling chilies or peppers. If possible, wear gloves. Do not touch your children's or your eyes - even if it has been hours after handling chilies and you have washed your hands with soap.

Servings: 4


  • This is a great way to use tomatoes from the Farmers Market or your garden.

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Printable Version: Guacamole Recipe (PDF: 559KB/1 page)

  • 2 large ripe avocados (avocados are firm but give to a gentle squeeze)
  • 1 Tbsp lime juice
  • 1/3 cup chunky-style salsa

Cut avocados in half lengthwise around the pit. Scoop pits out with a spoon. OR Place each half with a pit on a cutting board. Carefully strike the pit with the sharp edge of a knife. Twist the knife to loosen and remove the pit.

  • Scoop the avocado out of the skin and into a medium bowl with a spoon.
  • Add the lime juice and mash avocado with a fork.
  • Stir in salsa. Enjoy with fresh vegetable sticks or tortilla chips.

Servings: 8

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