These enchiladas are cheap and easy to make. You'll love the addition of the cream cheese and the creamy flavor it gives the dish.
WIC Items:
2 cans of pinto beans (or four cups of cooked pinto beans from a bag of dried beans)
Tortillas
Colby-Jack cheese, or your favorite cheese
Non-Wic Items:
One block of cream cheese
1 c. Salsa
On Medium heat, mix the cream cheese and salsa thoroughly. Simmer for a minute. Drain the cans of beans. Add them to the salsa and cream cheese mixture and allow them to heat through. Spoon the mixture into tortillas, and place them into a large baking pan. You'll probably get around six to eight enchiladas. Cover the enchiladas with as much cheese as you'd like. Cover the entire baking pan with aluminum foil and bake for 25 minutes at 350 degrees.
Friday, November 19, 2010
Fruit Soda Pop
Ok, ok. I know you're thinking that I said that this blog was supposed to be for healthy foods. The words soda and pop don't necessarily conjure up images of healthful eating, so try to think of this as a treat. I don't drink pop. Well, I shouldn't say that. I try to limit my pop consumption greatly. I have a pop maybe every month or so. I'm pregnant, though, and sometimes I really just crave a carbonated beverage. I found this alternative to work really well. The only problem is not drinking too much of it, because it is really high in calories! Again: it's a treat!
WIC food:
12 oz juice concentrate in your favorite flavor, thawed (These are on checks for pregnant and breastfeeding women only, from what I understand.)
Non-WIC food:
1 liter of club soda
Mix the two ingredients in a pitcher, stir and serve over ice. I think the drink is delicious with grape concentrate. If you don't have concentrate on hand, in a pinch you can just add a splash of club soda to a glass of juice and get a similar effect.
WIC food:
12 oz juice concentrate in your favorite flavor, thawed (These are on checks for pregnant and breastfeeding women only, from what I understand.)
Non-WIC food:
1 liter of club soda
Mix the two ingredients in a pitcher, stir and serve over ice. I think the drink is delicious with grape concentrate. If you don't have concentrate on hand, in a pinch you can just add a splash of club soda to a glass of juice and get a similar effect.
Friday, August 27, 2010
Butternut Squash Pudding
I am jealous of moms whose children will eat vegetables. Well, I'm more than jealous. I literally want to bow at their feet and beg them to share their secrets with me. In my attempt to feed my children vegetables, I made a butternut squash pudding, after sampling some at my CSA, Millsap Farms. So, I made my own, and let me tell you. It's delicious, and the boys loved it, too.
WIC Items:
Butternut squash (1)
Milk (1 1/2 c)
Eggs (2)
Non-WIC Items:
Butter (3 T)
Sugar (1/4 to 1/2 c)
Cinnamon (2 t)
Nutmeg (1/2 t)
Ginger (1/2 t)
You can experiment with different spices. A basic pumpkin pie spice would work well, too.
Cook the squash. To do this, cut it in half and cook it--cut side down--in a 350 degree oven for an hour or so, until it's tender and can easily be pierced with a fork. Scoop flesh out and put in a pot. Add in milk, butter and spices. Use a hand mixer or hand blender to make the mixture smooth. Simmer. In a small bowl mix the eggs with the sugar. Add your eggs to the pot, one spoonful at at time, stirring constantly. If it is not done slowly, your eggs will curdle. Continue stirring until mixture
thickens. Either serve hot or cold.
Recipe idea from Millsap Farms
WIC Items:
Butternut squash (1)
Milk (1 1/2 c)
Eggs (2)
Non-WIC Items:
Butter (3 T)
Sugar (1/4 to 1/2 c)
Cinnamon (2 t)
Nutmeg (1/2 t)
Ginger (1/2 t)
You can experiment with different spices. A basic pumpkin pie spice would work well, too.
Cook the squash. To do this, cut it in half and cook it--cut side down--in a 350 degree oven for an hour or so, until it's tender and can easily be pierced with a fork. Scoop flesh out and put in a pot. Add in milk, butter and spices. Use a hand mixer or hand blender to make the mixture smooth. Simmer. In a small bowl mix the eggs with the sugar. Add your eggs to the pot, one spoonful at at time, stirring constantly. If it is not done slowly, your eggs will curdle. Continue stirring until mixture
thickens. Either serve hot or cold.
Recipe idea from Millsap Farms
Easy Homemade Refried Beans
Again with the beans? Yes. One thing that WIC is good for is filling up your cabinet with beans, both cans and bags. My mother-in-law makes the best homemade refried beans, and they're so easy, so I started making them for my family. Talk about cheap and filling! Make them as a side or to put in a tortilla and eat as a burrito. You will love these beans; I promise.
WIC Items:
2 cans of pinto beans (one with the liquid removed)
Onion (1)
Garlic (2-3 cloves)
Green pepper (optional)
Cheese to taste
Tortillas (if you'd like to make burritos)
Non-Wic Items:
Vegetable Oil (a couple of tablespoons)
Cumin to taste
Salt to taste
Saute onion and garlic in the vegetable oil until the garlic is fragrant and the onions are translucent. Add the beans, cumin and salt. With a potato masher, mash the beans while they're warming. Mash until most of the beans are smooshed, but it's OK if you don't get every bean. Don't sweat it. That's what makes these homemade. Taste the beans and decide if you need any more salt or cumin. I add a ton of cumin and salt, because I'm a flavor hound. Once you're happy with the flavor, add cheese. Stir and let the cheese melt. Yum. You will die. These beans are just that good.
WIC Items:
2 cans of pinto beans (one with the liquid removed)
Onion (1)
Garlic (2-3 cloves)
Green pepper (optional)
Cheese to taste
Tortillas (if you'd like to make burritos)
Non-Wic Items:
Vegetable Oil (a couple of tablespoons)
Cumin to taste
Salt to taste
Saute onion and garlic in the vegetable oil until the garlic is fragrant and the onions are translucent. Add the beans, cumin and salt. With a potato masher, mash the beans while they're warming. Mash until most of the beans are smooshed, but it's OK if you don't get every bean. Don't sweat it. That's what makes these homemade. Taste the beans and decide if you need any more salt or cumin. I add a ton of cumin and salt, because I'm a flavor hound. Once you're happy with the flavor, add cheese. Stir and let the cheese melt. Yum. You will die. These beans are just that good.
Monday, July 26, 2010
Lima Bean Bake
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
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
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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