WIC Fruits & Vegetables Recipes - Minnesota Department of Health

WIC Fruits & Vegetables Recipes


hand print Kids can help!


OTHER WIC RECIPES

Fruits

Applesauce

Ingredients

  • 6 cooking apples, such as McIntosh or Cortland
  • 1/4 cup apple juice or water
  • 3 Tbsp brown sugar
  • 1/8tsp nutmeg or 1/4 tsp cinnamon

To prepare:

Peel apples. Cut apples into fourths and remove seeds. Cut each fourth into bite-size chunks.

Combine all ingredients in a microwave-safe dish.

Cook in microwave on medium-high for 4 minutes. Stir and cook for 3 minutes more. Apple chunks will be firm, but soften as they stand.

Stovetop directions

Increase juice or water to ½ cup. Combine all ingredients in a large pot. Bring to a boil. Reduce heat and cook just below boiling for 5-10 minutes, stirring occasionally.

Servings: 6

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Baked Bananas

Ingredients

  • No-stick cooking spray
  • 4 firm bananas
  • 1/4 cup powdered sugar
  • 1/2 tsp cinnamon
  • 4 tsp butter or margarine

To prepare:

Heat oven to 325°F. Spray 9x13-inch baking pan with no-stick cooking spray.

hand printPeel bananas.

Cut each banana in half lengthwise.

hand printPlace banana halves in baking pan.
hand printSprinkle bananas with powdered sugar.
hand print Sprinkle bananas with cinnamon and dot with butter.

Bake for 10 minutes. Remove from oven and spoon sauce from bottom of pan over bananas.

Return pan to oven and bake 4 to 5 minutes longer. Serve warm.

Servings: 4

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Apple Cheddar Salad

  • 4 cups apple with peel, chopped
  • 1/2 cup cheddar cheese, cubed

hand print Mix apples and cheese in a medium bowl.

Dressing: Serve a purchased vinaigrette dressing OR, try:

  • 1/4 cup lemon juice
  • 2 Tbsp honey
  • 1 tsp vegetable oil

hand printCombine lemon juice, honey and vegetable oil in a small bowl.
hand print Stir well with a fork or whisk.
hand print Drizzle dressing over apple mixture.
hand print Stir gently to coat.

  • 3 cups mixed salad greens OR 1 pre-washed bag.

Serve over salad greens

Servings: 6

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Cranberry Fruit Salad

  • 1 bag (12 oz.) fresh cranberries, chopped finely or ground
  • 1 can (16-20 oz.) crushed pineapple in juice, not drained
  • 3 apples with peel, chopped (Braeburn apples are good in this recipe.)
  • 2 celery stalks, chopped
  • 1/2 cup walnuts, chopped
  • 1/2 cup golden raisins
  • 2 small packages dry cherry gelatin OR raspberry flavored gelatin OR sugar-free gelatin

hand print Mix all ingredients in a large bowl.

Cover and refrigerate several hours or overnight. Keeps well for several days.

Servings: 15

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Fruit Salad

  • 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, OR orange juice

hand print 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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    Fruits & Dip

    Green: Kiwi, Apples, and Green Grapes.

    Blue/Purple: Blueberries, Blackberries, and Boysenberries

    Red: Raspberries, Strawberries, Apples, and Red Grapes

    Orange/Yellow/White: Pineapple, Oranges, Mangos, Starfruit, Apricots OR peaches, and Bananas

    Use one fruit or choose fruits from each group for a pretty mix of colors.

    Wash fruits and slice into eating pieces.

    hand print Arrange pieces on a plate.
    hand print 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

    hand printBlend yogurt, honey and cinnamon together.

    Chill before serving.

    Servings: 6-10

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    Pineapple Slaw

    • 1 can (20 oz.) crushed pineapple OR pineapple tidbits in juice
    • 1/2 package coleslaw mix OR 4 cups shredded cabbage and carrots
    • 1/2 cup raisins

    Drain pineapple well, saving 1 Tbsp of juice.

    hand print Combine pineapple, coleslaw and raisins in a large bowl.

    • 1/2 cup peach yogurt
    • 1/8 tsp cinnamon
    • 1 Tbsp pineapple juice

    For a variation, add: 1/2 cup slivered almonds (for tastier almonds, spread them in a pan and bake at 375°F for 10 minutes to toast)

    hand print Stir together yogurt, cinnamon and pineapple juice in a small bowl.
    hand print Pour yogurt mixture over coleslaw and fruit mixture.
    hand print Stir gently to coat.

    Stir in almonds just before serving.

    Servings: 8

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    Strawberry Yogurt Popsicles

    • 2 cups strawberries, chopped - frozen, fresh or canned fruit, drained
    • 2 cups (16 oz.) vanilla yogurt OR fruit yogurt

    hand print Mix strawberries and yogurt in a medium bowl.

    • 12 small (5 oz.) plastic OR paper cups
    • 12 wooden popsicle sticks OR plastic spoons
    • Aluminum foil

    hand print Spoon mixture into cups.
    hand print Place popsicle stick or spoon in center of each cup.

    Cover tops with pieces of aluminum foil, piercing each with the stick or spoon handle.

    Freeze 5 hours or until solid. To remove popsicles from cups, place bottom of cup under warm running water for 15 seconds. Press firmly on bottom of cup to release the popsicle. (Do not twist or pull popsicle sticks.) Store leftover popsicles in freezer.

    Servings: 12

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    Main Dishes (Vegetables)

    Barley Soup

    • 1 Tbsp vegetable oil

    Heat oil in a large frying pan or pot over medium-high heat.

    • 1 cup mushrooms, sliced
    • 4 large carrots (2 cups), chopped
    • 2 celery stalks, chopped
    • 1 tsp minced garlic OR 1/2 tsp garlic powder

    hand printPlace mushrooms, carrots, celery and garlic in a large bowl.
    hand print Mix together.

    • 6 cups broth OR prepared bouillon
    • 1 cup quick-cooking barley

    For a variation, add: 1 tsp thyme, dried

    Add broth, barley and thyme. Cover pan and cook just below boiling 15 minutes, or until carrots and barley are tender.

    Servings: 4-6

    NOTE: This recipe uses quick-cooking barley, not medium barley, which has a longer cooking time.

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    Vegetable Soup

    • 2 cups broth OR prepared bouillon
    • 1 cup water

    Bring broth and water to a boil in a large pot.

    • 1 can (14-15 oz.) diced tomatoes
    • 1/3 cup onion, chopped
    • 1/3 cup celery, chopped
    • 1 cup potatoes, peeled and cubed
    • 1 cup carrots, sliced
    • 1 cup peas OR corn
    • 1 cup cabbage, shredded
    • 1/2 tsp salt
    • 1/4 tsp pepper
    • 1/4 tsp basil, dried

    For a variation: Substitute 2 1/2 cups frozen mixed vegetables for the potatoes, carrots and peas (add these in the last 15 minutes of cooking)

    Add all vegetables and seasonings. Bring to a second boil.

    Cover and reduce heat. Cook just below boiling for 30 minutes or until vegetables are tender.

    Servings: 8

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    Cauliflower Casserole

    • 1 large head cauliflower
    • 1 Tbsp vegetable oil
    • 1 large onion, chopped

    For a variation, add: 1 pound mushrooms, sliced

    Heat oven to 350°F.

    Cut cauliflower into bite-size pieces.

    Heat oil in frying pan over medium heat. Add cauliflower pieces, onion and mushrooms. Cook and stir for 5 minutes.

    • 1 Tbsp soy sauce
    • 1 tsp garlic powder
    • 3 cups cooked white OR brown rice
    • 2 cups cheese, shredded
    • No-stick cooking spray

    Combine all ingredients in a large baking dish that has been coated with no-stick cooking spray.

    Cover and bake for 30 minutes.

    Servings: 5-6

    Serving idea: Serve with grilled fish, chicken or your favorite bean dish.

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    Eggplant Parmesan

    • 1 large eggplant, peel left on
    • No-stick cooking spray

    Heat oven to 350°F.

    Place whole eggplant in a large pot of boiling water. Reduce heat and cook just below boiling for 10 minutes.

    Drain eggplant and let cool. Cut into 1/2-inch slices and place in a baking dish that has been coated with no-stick cooking spray.

    • 1 cup spaghetti sauce
    • 1/2 cup dry bread crumbs OR finely crushed cracker crumbs
    • 1/2 cup grated Parmesan cheese

    hand printPour spaghetti sauce over eggplant slices.
    hand print Mix together bread crumbs and Parmesan cheese.
    hand print Sprinkle on top of spaghetti sauce.

    Bake uncovered for 40 minutes.

    Servings: 4-6

    NOTE: This is a quick and easy version of a classic Italian dish.

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    Pasta Salad

    • 2 cups spiral pasta, dry OR other pasta
    • 1 1/2 cups broccoli florets

    Cook pasta as directed on package, adding broccoli for the last 5 minutes of cooking time.

    Drain and rinse with cold water until completely cool.

    • 3/4 cup frozen peas, thawed
    • 2 large tomatoes, chopped OR 15-29 cherry tomatoes
    • 1 cup Italian salad dressing
    • 1 Tbsp fresh basil, chopped OR 1 tsp basil, dried
    • 8 oz. mozzarella cheese, cubed
    • 3/4 cup Parmesan cheese, shredded OR 1/4 cup grated Parmesan cheese

    hand printCombine all ingredients in a large bowl. Stir gently.

    Chill 1 hour before serving.

    Servings: 8

    Tip: Cut calories by using reduced-fat Italian dressing in this recipe.

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    Side Dishes (Vegetables)

    Bell Pepper Stir-Fry

  • 2 Tbsp vegetable oil
  • 1 cup zucchini, sliced
  • 2 large red bell peppers, chopped
  • 2 large green bell peppers, chopped
  • 1 cup carrots, sliced thin
  • Heat oil in a large frying pan over medium heat.

    hand print Combine vegetables in a large bowl. Stir to mix.

    Add zucchini, peppers and carrots to pan. Cook and stir 5 minutes.

    • 4 tsp vinegar
    • Salt and pepper to taste

    For a variation, add: 2 cups red cabbage, sliced

    Add cabbage, vinegar, salt and pepper to pan. Cook and stir 5 minutes longer or until the vegetables are crisp-tender.

    Servings: 4-6

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    Broccoli

    • 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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    Broccoli Carrot Stir-Fry

    • 1 Tbsp vegetable oil

    Heat oil in a large frying pan over medium-high heat.

    • 1 head broccoli, cut into 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).
    • 1 cup carrots, sliced thin
    • 1 onion, chopped
    • 1 tsp minced garlic OR 1/2 tsp garlic powder
    • 1/2 tsp ground ginger
    • 2 Tbsp water

    hand print Combine all ingredients, except oil and water, in a large bowl.
    hand printStir together.

    Pour vegetable mixture into the frying pan. Add the water. Cover pan and cook for 3 minutes over medium heat.

    Remove the cover and turn heat up to high. Cook and stir the vegetables 5 minutes longer, or until they are crisp-tender.

    • 1 Tbsp soy sauce

    Stir in soy sauce and serve.

    Servings: 4-6

    Tips: Peel leftover broccoli stalks and use slices in soups or with dip; shop for low-sodium soy sauce.

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    California Medley

    • 1 bag (15-16 oz.) frozen California blend vegetables (broccoli, cauliflower and carrots)
    • 1 cup celery, chopped

    Heat oven to 350°F.

    Cook frozen vegetables and celery together according to directions on the vegetable package. Drain and let cool.

    • 3/4 cup sour cream
    • 1 can (10-12 oz.) cream of mushroom soup
    • 1/2 tsp pepper
    • 1/2 cup cheddar cheese, shredded

    For a variation, add: 1 jar (2 oz.) pimento

    hand print Place vegetables in a large bowl.
    hand print Add sour cream, cream of mushroom soup, pepper and pimento.
    hand print Stir to combine.
    hand print Spoon vegetable mixture into a 9-inch baking dish.
    hand print Sprinkle with cheese.

    Bake uncovered for 30 minutes.

    Servings: 6

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    Honey Orange Carrots

    • 6 large carrots, sliced OR 3 cups baby-cut carrots
    • 1/2 cup water

    Heat carrots and water in a medium pan until boiling.

    Reduce heat and cover. Cook just below boiling for 10-15 minutes until carrots are crisp-tender. Drain.

    • 3 Tbsp butter OR margarine
    • 1/4 cup orange juice
    • 3 Tbsp honey OR brown sugar

    For a variation, add: 1/2 tsp ginger, dried

    Combine butter, orange juice, honey and ginger in a small pan or covered microwave-safe dish.

    Heat on medium heat until butter has melted.

    Add melted butter mixture to carrots and stir to coat.

    Servings: 6

    NOTE: You don't like cooked carrots? This recipe may change your mind!

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    Zucchini Mix

    • 3 cups zucchini, cut into 1-inch pieces (about 3 medium zucchinis) OR mix-and-match zucchini with yellow summer squash
    • 1 small onion, sliced
    • 1 medium tomato, diced

    For a variation, add: 1/2 cup mushrooms, chopped (optional)

    hand print Place ingredients listed above in microwave-safe 2-qt casserole dish.

    Cover loosely and microwave on high for 7-10 minutes or until vegetables are tender.

    • 1/2 tsp basil, dried
    • 1/2 cup cheddar cheese, shredded

    Sprinkle with basil and cheese.

    Microwave on high for 30 seconds.

    Let stand 2-3 minutes before serving.

    Servings: 4

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    Scalloped Potatoes

    • No-stick cooking spray
    • 3 cups potatoes, peeled and sliced
    • 1/3 cup onion, chopped
    • 1/2 cup milk
    • 2 tsp flour
    • 1/4 tsp salt
    • 1/8 tsp pepper
    • 1 Tbsp butter OR margarine

    Heat oven to 350°F.

    Spray 8-inch baking pan with no-stick cooking spray.

    hand printLayer half of potato slices in bottom of baking pan.
    hand print Cover with chopped onion.
    hand print Add remaining potato slices.
    hand print Mix flour, salt and pepper with milk until smooth.
    hand print Pour milk mixture over potato-onion layers.
    hand print Dot top of potatoes with butter.

    Cover and bake for 50 minutes. Uncover and bake another 10 minutes.

    Servings: 4-6

    For a variation: Make Cheesy Scalloped Potatoes by sprinkling 1/4 cup shredded cheddar cheese on top of each potato layer.

    Serving idea: Serve Scalloped Potatoes with meatloaf. Both can be baked in the oven at the same time.

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    Baked Acorn Squash

    • 3 medium acorn squash

    Heat oven to 350°F.

    Cut each squash in half.

    Scrape out seeds with a spoon.

    Pour water into a shallow baking pan. Place squash in pan with cut-side down. Bake for 30 minutes.

    • 1/2 cup water
    • 3 tsp margarine OR butter
    • 6 tsp honey OR brown sugar
    • 3 cups applesauce
    • Cinnamon to taste

    Turn squash cut-side up. Place 1/2 tsp margarine in each half and drizzle with 1 tsp honey.

    Fill each half with 1/2 cup applesauce and sprinkle with cinnamon.

    Bake (cut-side-up) 20-30 minutes more, until squash is tender and applesauce is heated through.

    Servings: 6

    NOTE: Acorn squash are small dark-green squash with deep ridges and an acorn-like shape.

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    Oven Fries

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

    Heat oven to 400°F.

    hand print Scrub potatoes.

    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

    Choose from: Asparagus spears, bell peppers, broccoli spears, cauliflower, eggplant, green beans, mushrooms, zucchini, or 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.

    hand print Place vegetable pieces in a shallow baking pan.
    hand print Drizzle lightly with oil.
    hand print 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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    Tomato Bruschetta

    • 2 large tomatoes, chopped
    • 2 cloves garlic, finely chopped OR 1/2 tsp garlic powder
    • 6 fresh basil leaves, chopped OR 2 tsp dried basil
    • Salt and pepper to taste
    • 4 tsp olive oil OR vegetable oil.
    • 4 thick slices Italian, French OR sourdough bread, toasted OR whole wheat bread

    hand print Mix all ingredients, except bread, in a medium bowl.

    Cover and refrigerate 1 hour to allow flavors to blend.

    Spoon tomato mixture on top of bread.

    Servings: 4

    Serving idea: Olive oil is best with this classic Italian appetizer.

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    Salads (Vegetables)

    Carrot Salad

    • 4 carrots (2 cups), peeled and shredded
    • 1/3 cup raisins
    • 1 container (6 oz.) vanilla yogurt

    hand printMix carrots, raisins and yogurt in a medium bowl.

    Cover bowl with plastic wrap and refrigerate for 15 minutes.

    Stir again and serve.

    Servings: 4

    Serving idea: For a special touch, serve Carrot Salad on lettuce leaves

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    Cole Slaw

    • 2 cups cabbage, chopped or shredded
    • 1 carrot, shredded

    For a variation, add: 2 Tbsp green onion, chopped

    hand print Combine ingredients listed above in a medium bowl.

    • 1/4 cup mayonnaise
    • 1 Tbsp orange juice
    • 1/4 tsp salt
    • Pepper to taste

    For a variation, add: Raisins, chopped apple, drained pineapple tidbits or sunflower seeds.

    hand print Mix mayonnaise, orange juice, salt and pepper in a small bowl.
    hand print Add to cabbage mixture, stirring well.

    Refrigerate 15 minutes and serve.

    Servings: 3-4

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    Potato Salad

    • 3-4 medium potatoes (waxy potatoes, like round red and long white potatoes, work best for salad)
    • 3 hard-boiled eggs, chopped
    • 1/2 cup celery, chopped

    Put potatoes in a medium pan and add water just to cover. Heat to boiling.

    Reduce heat and cover. Cook just below boiling for 20-25 minutes until potatoes are just tender. Drain and cool slightly. Peel and cut into cubes.

    Combine potatoes, eggs and celery in a large bowl.

    • 3/4 cup mayonnaise OR cut calories by using reduced-fat mayonnaise or mayonnaise-type salad dressing.
    • 1 Tbsp prepared mustard
    • 1/3 cup onion, finely chopped
    • 1/4 cup chopped pickles OR pickle relish
    • 1 tsp salt
    • Pepper to taste

    hand print Mix ingredients listed above in a separate bowl.
    hand print Add to potato mixture and stir gently to coat.

    Cover and chill until serving time.

    Servings: 4-6

    Tip: Boiling potatoes in their skins preserves nutrients and keeps the potato firmer for a better salad.

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    Ramen Noodle Salad

    • 1 package ramen noodles
    • 1/2 package (16 oz.) coleslaw mix OR 4 cups cabbage shredded or finely chopped
    • 4 green onions, sliced
    • 1/4 cup sunflower seeds

    For a variation, add: 1/4 cup slivered almonds (try toasting almonds in a frying pan, cooking and stirring over medium heat until light brown

    hand print Break up ramen noodles, saving seasoning packet.
    hand print Put ingredients listed above in a large bowl.
    hand print Stir to combine.

    Dressing Ingredients:

    • 1/2 cup vegetable oil
    • 3 Tbsp vinegar
    • 1/4 tsp pepper

    hand print Mix oil, vinegar, pepper and ramen noodle seasoning in a bowl.

    Add dressing to noodle-coleslaw mixture just before serving.

    Servings: 5

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    Salad Creations

    Salad Greens (choose darker salad greens for more vitamins):Spinach, Spring mix, Leaf lettuce, Romaine, or Bibb lettuce

    Fruits and Vegetables:Tomatoes, Broccoli, Carrots, Celery, Zucchini, Cucumbers, Avocado, Grapes *, Pineapple, Melon, Craisins, and/or Berries

    hand print Select salad greens.
    hand print Wash and dry greens. Tear into bite-size pieces.

    Choose a colorful combination from the vegetables and fruits listed or use your own ideas. Wash and cut into bite-size pieces.

    *Be Careful! Grapes and nuts should be chopped for children 3 years old and younger as they are choking hazards.

    hand print Add bite-size pieces of vegetables and fruits to the greens.

    Dressing: Purchased salad dressing OR Vinegar and oil OR Yogurt

    Toppings: Garbanzo or other beans, rinsed, Shredded cheese, Hard cooked egg slices, Toasted nuts*

    Decide on a dressing and drizzle over salad.

    Tip: Purchased salad dressings can add a lot of calories. Look for reduced-fat varieties.

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    Veggies & Dip

    Green: Broccoli, Celery, Cucumbers, Green beans, Green bell peppers, Green onions, and/or Pea pods

    Red: Radishes, Red bell peppers, and/or Cherry tomatoes,

    Orange/Yellow/White: Carrots, Cauliflower, Kohlrabi, Jicama, Yellow and/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.

    hand print 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

    hand print Blend yogurt, mayonnaise, onion and soy sauce.

    Chill before serving.

    Servings: 6-10

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    Updated Tuesday, 29-Dec-2020 12:34:18 CST >>>>