MN WIC Program
- Kids can help!
- 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.
- 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.
- Cherry tomatoes, baby carrots, celery, jicama sticks, cucumber, zucchini, broccoli, cauliflower and mushrooms.
- A tasty way to eat spinach without even noticing it.
- 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.
- 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
- 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.
- This is a great way to use tomatoes from the Farmers Market or your garden.
- 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.