Lima beans? You mean those slimy things your mom made you eat as a kid? Yes. If you get dry lima beans, you can create a versatile, hearty dish that uses up many vegetables. This recipe can be modified for vegetarians pretty easily.
WIC Items:
Green pepper
Onion
Tomato (Note: If you have a can of diced tomatoes on hand, feel free to use this instead.)
Few stalks of celery
Other veggies you might have on hand (I've been known to use carrots, jalapenos and anything else that's in the produce drawer.)
1 cup dry lima beans
Non-WIC Items:
1 pound ground pork sausage (I get mine from my local CSA, Millsap Farms. While naturally, responsibly-raised meat does cost more, when you're saving on groceries with WIC anyway, you might find that it's worth spending a bit more on your meat.)
3 tablespoons water
2 teaspoons brown sugar
1 teaspoon chili powder
1 teaspoon minced fresh oregano
1/2 teaspoon ground mustard
1 dash salt and pepper
Soak lima beans overnight. In fresh water, bring lima beans to boil, then simmer covered for about an hour, or until soft. Drain. Meanwhile, cook pork sausage with the vegetables you choose--except for the tomatoes--until the sausage is no longer pink. Add the remaining ingredients, mix and simmer over medium heat for five minutes.
Preheat oven to 325 degrees. Transfer the mixture to an ungreased baking pan and cook for 45-50 minutes. Enjoy! This recipe is versatile. You can try it with different spices, beans or even a different meat. Ground beef or turkey would be great, too.
This recipe was adapted from the following: http://allrecipes.com/Recipe/Hearty-Lima-Bean-Bake/Detail.aspx
Monday, July 26, 2010
Green Smoothie
Most kids don't necessarily like to eat greens, but those leafy vegetables provide a lot of nutrients that kids need. Consider using a produce check to compile the ingredients needed for a yummy green smoothie. While kale is a green that doesn't alter the sweet flavors of the other ingredients listed, you can try other greens as you wish, too. Did you think that dairy was the only way to get calcium? Nope! Greens, especially kale, contain high amounts of calcium, and this calcium is actually absorbed better than dairy forms of calcium. Yep, it's true. (Just don't let the dairy industry know. He he.)
WIC items:
Kale or other preferred green -- two to three leaves, or as much as you can sneak in without your little one noticing!
A handful of frozen fruit -- strawberries work well
*The above items can be purchased with a produce check
1 - 2 cups orange juice -- you can play around with flavors and try another juice, too. I just happen to prefer orange.
Non-WIC items:
NONE! SCORE! The federal gov't has completely paid for your green smoothie. Aren't you appreciative? Thank you, Uncle Sam!
Blend all items together in a blender until everything is mixed nicely.
Want more nutrients? Add more stuff!! Consider adding the following ingredients to boost up the nutrition:
Ground flaxseed -- Omega-3 fatty acids and fiber
Real molasses -- more calcium
Cod liver oil -- Really? YES! That stuff does great things for your body.
Yogurt -- If you insist on adding a dairy product for increased calcium, I guess I'll let ya!
What do you like to add to your green smoothies?
Recipe idea from Millsap Farms.
WIC items:
Kale or other preferred green -- two to three leaves, or as much as you can sneak in without your little one noticing!
A handful of frozen fruit -- strawberries work well
*The above items can be purchased with a produce check
1 - 2 cups orange juice -- you can play around with flavors and try another juice, too. I just happen to prefer orange.
Non-WIC items:
NONE! SCORE! The federal gov't has completely paid for your green smoothie. Aren't you appreciative? Thank you, Uncle Sam!
Blend all items together in a blender until everything is mixed nicely.
Want more nutrients? Add more stuff!! Consider adding the following ingredients to boost up the nutrition:
Ground flaxseed -- Omega-3 fatty acids and fiber
Real molasses -- more calcium
Cod liver oil -- Really? YES! That stuff does great things for your body.
Yogurt -- If you insist on adding a dairy product for increased calcium, I guess I'll let ya!
What do you like to add to your green smoothies?
Recipe idea from Millsap Farms.
Wednesday, July 21, 2010
Texas Caviar
One of the things I've noticed about WIC beans is that if I don't continually use them, they tend to overwhelm my cupboards. To help use up some beans and get a great serving of vegetables, I like to make Texas Caviar. This dip reminds me of a bean salsa, but it has hominy to add some extra flavor. You can eat it with tortilla chips--homemade or packaged--tortillas, as a garnish or side or just straight out of a bowl.
Texas Caviar
WIC foods list:
1 15-ounce cans black beans, rinsed and drained [dried also works; you can also use pinto beans]
2 cups corn [fresh or frozen tastes best]
1 cup diced green bell pepper
1 cup chopped red onion
1 cup chopped fresh tomato
1/2 cup finely chopped fresh cilantro
1/4 cup seeded and chopped jalapeno peppers
1 cup chopped green onions
1 to 2 cloves garlic, chopped
*Note: Produce is purchased with a produce check.
Other foods:
1 16-ounce cans black-eyed peas, drained [frozen works too]
1 16-ounce can white hominy, drained
1 tbsp sugar
1 tbsp salt
2 tbsp coarsely ground black pepper
2 tbsp ground cumin
6 tbsp lime juice [or about 4 limes juiced]
Combine all of the ingredients and let the dish sit for a few hours.
Recipe credit: Deanne Witzke
To make your own tortilla chips, simply cut corn tortillas (also a WIC food!) and fry them until crunchy and golden in an appropriate frying oil. Sprinkle them with salt. While you can use vegetable oil for frugality sake, coconut oil is a nutritious oil that is excellent for frying.
Texas Caviar
WIC foods list:
1 15-ounce cans black beans, rinsed and drained [dried also works; you can also use pinto beans]
2 cups corn [fresh or frozen tastes best]
1 cup diced green bell pepper
1 cup chopped red onion
1 cup chopped fresh tomato
1/2 cup finely chopped fresh cilantro
1/4 cup seeded and chopped jalapeno peppers
1 cup chopped green onions
1 to 2 cloves garlic, chopped
*Note: Produce is purchased with a produce check.
Other foods:
1 16-ounce cans black-eyed peas, drained [frozen works too]
1 16-ounce can white hominy, drained
1 tbsp sugar
1 tbsp salt
2 tbsp coarsely ground black pepper
2 tbsp ground cumin
6 tbsp lime juice [or about 4 limes juiced]
Combine all of the ingredients and let the dish sit for a few hours.
Recipe credit: Deanne Witzke
To make your own tortilla chips, simply cut corn tortillas (also a WIC food!) and fry them until crunchy and golden in an appropriate frying oil. Sprinkle them with salt. While you can use vegetable oil for frugality sake, coconut oil is a nutritious oil that is excellent for frying.
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