Whole Grains. 42 Cheesy Tomato Soup 43 Mexican Brown Rice Salad. 47 Pasta with Spinach,Tomatoes, and Beans. 51 Strawberry Banana Overnight Oats. 55 Recipe Makeover 60 Apple Crisp 61 Banana Chocolate Pudding. 65 Chicken Broccoli Alfredo 69 Sweet Potato Fries. 73 Turkey and Cheddar Sliders. 77 Zucchini Carrot Muffins. 81 WIC Foods. 85 Sweet Cinnamon Cheerio Bars. 86 Tex-Mex Black Bean Dip 90 Tuna Melt. 94 Veggie Topped Baked Potato 98 Whole Wheat BBQ Chicken Pizza. 102 Around the World. 106 African Peanut Soup 107 Cachupa. 111 Haitian Style Chicken and Rice 112
Suggested Pantry Items All-purpose & Whole wheat flour Applesauce (Unsweetened) Balsamic vinegar Barbeque sauce Brown rice Brown sugar Canned beans (black, chickpea, kidney, pinto) Canned corn Canned tomatoes, diced Canola oil Chicken broth (low-sodium) Cooking spray Dijon mustard Honey Oatmeal Olive oil Peanut butter Salad dressing, such as low-sodium Italian Soy sauce Sugar Tomato paste Whole wheat pasta 100% Fruit juice, such as cranberry Dried spices o Basil Cayenne Chili powder Cinnamon Cumin Curry Dill Dried onion Garlic powder Nutmeg Oregano Paprika Pepper Rosemary Salt Thyme
Suggested Equipment and Supplies Aprons Baking pans, assorted sizes o 9” square or pie pan 8” square Baking sheets, assorted sizes Blender Can opener Chef’s knife Cutting boards, plastic and assorted colors Dish towels First aid kit Foil Gloves (Latex-free, medical grade, powder-free, vinyl) Grater Kitchen timer Ladle Liquid measuring cup Measuring spoons and cups Microwave Microwave-safe containers Mixing bowls, assorted sizes, 4 or more Mixing spoons Muffin tin Oven mitts Paper towels Paring knife Peeler Plastic cups, plates, bowls and cutlery for tastings Potato masher Pots and pans Plastic wrap Sanitizing spray Spatula Storage containers (for leftovers) Strainer Thermometer Tin foil Tongs Wax paper Whisk
List of Recipes Basic Skills Broccoli Tots Chicken Soup Roasted Vegetable Medley Summer Squash Pasta Salad Sweet Corn Soup Veggie Frittata Zucchini Ribbons Whole Grains Cheesy Tomato Soup Mexican Brown Rice Salad Pasta with Spinach,Tomatoes, and Beans Strawberry Banana Overnight Oats Recipe Makeovers Apple Crisp Banana Chocolate Pudding Chicken Broccoli Alfredo Sweet Potato Fries Turkey and Cheddar Sliders Zucchini Carrot Muffins WIC Foods Sweet Cinnamon Cheerio Bars Tex-Mex Black Bean Dip Tuna Melt Veggie Topped Baked Potatoes Around the World African Peanut Soup Cachupa Haitian Style Chicken and Rice Minute Meals Quick Bean Chili 3 Bean Veggie Tacos Cheesy Egg Puffs Easy Peanut Noodles Fruity Chicken Salad Microwave Cooking Microwave Beef Enchiladas Microwave Huevos Rancheros Microwave Macaroni & Cheese Microwaving Veggies Chart Cooking with Kids Cranberry Peachy Pops Crunchy Banana Yogurt Fruit Yogurt Dip Homemade Applesauce Dips, and White Bean Veggie Dip Dips, Dressings, and Marinades Make Your Own Spice Blends Cook 1x Eat 3x Beans, Beans, Beans Brown Rice Bowls
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe prior to the class The entire recipe Spice alternatives Using fresh versus frozen vegetables Knife skills Roasting the broccoli provides a better texture for the tots Cheese package Roast the broccoli ahead of time Part of the recipe Chopping the roasted broccoli Whole wheat breadcrumbs Dried spices Measure breadcrumbs and spices Mincing the onion Frozen broccoli package Measure cheese Mixing the ingredients and filling the muffin tin
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Vegetable alternatives or additions Sautéing skills Dice the vegetables into small pieces so they cook quickly and fit on a spoon Compare nutritional content to canned soup Vegetables Chop the vegetables Measure the grains Part of the recipe – have the soup almost finished prior to your class Chicken broth Pasta Peel the carrots Adding the cooked chicken at the end How to measure liquid and/or solid ingredients
Tips and Suggestions Additional Talking Points Let the Kids Help With… Try different flavor combinations! Lemon—add 1 bay leaf and the zest of one lemon when adding the stock (remove bay leaf before serving) Herb—add 1 tablespoon Herbs de Provence when adding vegetables Greens & Parmesan cheese—add 2 cups fresh spinach leaves and ½ cup Parmesan cheese when adding chicken at the end, just before serving Mexican—add tortilla chips and ¼ cup chopped cilantro instead of grains—serve with a lime wedge Tortellini—add tortellini instead of other grains— a kid favorite! WIC foods SNAP foods Food safety Food allergies Double the recipe and freeze half to serve later Knife skills Using frozen vegetables Washing the vegetables Let the Parents Help with… Peeling carrots Sautéing Stirring
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe prior to the class The entire recipe Seasonal vegetables Vegetables Roast the vegetables so they are almost finished right before your class Part of the recipe How to cut one or more vegetables Ingredient Spice alternatives Spices Olive oil Cheese Cut vegetables How to measure the ingredients Using frozen and fresh vegetables together Measure spices Knife skills
Tips and Suggestions Additional Talking Points Let the Kids Help With… Winter vegetable mix: Chop 2 carrots, 1 sweet potato, 1 butternut squash, 1 onion, and 2 beets Use curry powder in place of Italian seasoning Substitute vegetables with your preference Serve vegetables as a side with any dish Fry an egg and serve it on top of the vegetables and with toast WIC Foods SNAP Foods Vegetable alternatives Cheese alternatives Farmers Market Seasonal Foods Oven temperature and variations in cooking times Vegetables keep in the refrigerator for 4 days Washing the vegetables Sprinkling the seasonings Sprinkling the Parmesan cheese Let the Parents Help With… Cutting the vegetables Peeling the vegetables Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Whole wheat pasta vs. white pasta Pasta package Cook the pasta Chop the vegetables Part of the recipe – assembling the prepared ingredients Refrigerate this for up to 3-5 days Cheese Vegetables Measure the salad dressing Chopping the vegetables Vegetable alternatives How to measure liquid and/or solid ingredients Other types of cheese to use Different dressings to use
Tips and Suggestions Additional Talking Points Let the Kids Help With… Substitute vegetables depending on what is in season Vary your pasta noodles, dressing, and cheese If you don’t have pasta, make a simple veggie salad with these ingredients Add an extra can of beans for more protein Make your own dressing WIC foods SNAP foods Food safety Food allergies Adding cooked chicken for extra protein Washing the vegetables Measuring cheese Let the Parents Help With… Chopping Peeling Mixing Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Refrigerate this for up to 5 days Vegetables Chop the vegetables Part of the recipe – have the ingredients set out and ready to be blended prior to the class Chopping some or all of the vegetables Vegetable additions Adding some of the stock when sautéing if the vegetables start to stick Broth The longer the soup simmers, the more flavorful it will be
Tips and Suggestions Additional Talking Points Let the Kids Help With… Add your favorite seasonings and herbs Add ½ cup of low-fat milk to make it creamier Add a can of drained and rinsed beans for extra protein Add a handful of chopped leafy greens (such as spinach or kale) at the end of cooking Add leftover chopped cooked meat such as pork or chicken WIC foods SNAP foods Food safety Food allergies Adding cooked chicken for extra protein How to freeze this for a later time Washing the vegetables Let the Parents Help With… Chopping Stirring Serving
Sweet Corn Soup Ingredients 1 tablespoon olive oil 1 small onion, diced 2 celery stalks, diced 1 red or green bell pepper, diced 2 small potatoes, diced 4 cloves garlic, minced 5 cups low-sodium vegetable or chicken broth 4 cups of fresh, frozen, or canned (rinsed and drained) corn Pinch of pepper Chef Tips Add ½ cup of low-fat milk to make it creamier Add a can of drained and rinsed beans for extra protein Add a handful of leafy greens at the end of cooking such as spinach or chopped kale Add leftover cooked meat such as pork or chicken Directions Heat the soup pot on medium-low heat and add the olive oil. Add the onion, celery, pepper, and potato and stir. Cover with the lid and let it cook for about 5 minutes. Add the garlic to the pot and continue to stir. Add a splash or two of broth if the vegetables stick to the bottom. Let the mixture cook for another 2 minutes. Add the corn to the pot and stir. Pour the broth into the pot and bring to a boil, then reduce the heat to low and simmer for 20-30 minutes. Serve immediately. Serves: 4-6 • Serving Size: 1 cup • Prep time: 15 minutes • Cook Time: 20-30 minutes Nutrition Facts Per Serving: 199 Calories, 3 g Fat, 36 g Carbohydrate, 6 g Protein, 633 mg Sodium
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe the day before The entire recipe Health benefits of eggs Milk Cook the potatoes Part of the recipe – complete steps 1-4 prior to your class How to make this in the oven Eggs Cheese Chop the onions, potatoes, and chives Measure the ingredients Chopping and slicing the vegetables Make without the potatoes and serve with whole wheat toast Shredding cheese This can be served at any meal How to make this spicy
Tips and Suggestions Additional Talking Points Let the Kids Help With… If you have leftover veggies – add them to the pan with the potatoes in step 3 Try adding other dried spices, such as oregano or rosemary, for added flavor Use different types of shredded cheese such as mozzarella or pepper jack WIC foods SNAP foods Food safety Food allergies Keeps in the refrigerator for 3-5 days Measuring the cheese Let the Parents Help With… Cracking the eggs Mixing Chopping Serving
Zucchini Ribbons Basic Skills Estimated cost of ingredients for WIC Program: Recipe makes 12 tasting servings To prepare for this class you will need: Ingredients Supplies 4 small zucchinis Cutting board 1 tablespoon olive oil Knife ½ teaspoon garlic powder Measuring cups ½ teaspoon oregano Measuring spoons 2 tablespoons mozzarella cheese Wooden spoon Large skillet Vegetable peeler $5
Tips and Suggestions Additional Talking Points Let the Kids Help With… Try summer squash, carrots, or butternut squash depending on the season Add your favorite spices for a little extra flavor Add fresh squeezed lemon or herbs such as dill These are also tasty if served cold Add zucchini ribbons to whole wheat spaghetti for added veggie servings in your meal WIC foods SNAP foods Food safety Food allergies Knife skills Can keep in the fridge for 3-5 days Washing the zucchini Let the Parents Help With… Peeling Adding spices Stirring Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe the day before Slice the tomatoes Chop the onions and garlic The entire recipe Part of the recipe – have ingredients pre-measured before your class Covering the onions and garlic to “sweat” them Using fresh herbs vs. dried herbs Bread Chicken broth Cheese Measure the broth Part of the recipe – chopping and measuring How to substitute canned tomatoes Add a few splashes of water if the ingredients stick to the pan
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe the day before The entire recipe Using rice Brown rice Cook the rice Rinse and drain the corn and beans Part of the recipe – assembling the prepared ingredients Refrigerate this for up to 5 days Adding chicken Corn Spices Chop the green onions & pepper Chopping the green onions & pepper Rinsing canned beans Measuring the olive oil and cumin Knife skills
Tips and Suggestions Additional Talking Points Let the Kids Help With… Use different types of beans WIC foods Washing the vegetables Use fresh or frozen corn instead SNAP foods Measuring the rice Food safety Add additional spices Food allergies Use other grains besides rice Serve as an entrée or side salad Let the Parents Help With… Chopping Warm in the microwave, add cheese, and roll into a burrito Mixing Serving Serve on top of grilled fish or chicken Serve as vegetarian tacos
Tips and Suggestions Additional Talking Points Let the Kids Help With… Add leftover cooked veggies or frozen veggies that you may already have WIC foods SNAP foods Rinsing the beans Washing the celery Add other leafy greens instead of spinach Food safety Food allergies Add 2 teaspoons of red pepper flakes during step 3 to add a little spice Let the Parents Help With… Experiment with different types of whole wheat noodles – you can also try this recipe with cooked brown rice Chopping Measuring Stirring Try garnishing with fresh basil Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe the day before The entire recipe Healthy snacks and breakfast Oatmeal container Part of the recipe Yogurt container Pre-measure the milk, yogurt, and/or oatmeal Wash and/or cut the fruit ahead of time How to cut fruit How to measure liquid and/or solid ingredients Whole grains Dairy and dairy alternatives Planning ahead for meal preparation Milk container Fruits being used (fresh, frozen, or canned) Pre-measure spices Knife skills Spice container Using frozen or canned fruit
Apple Crisp Recipe Makeovers Estimated cost of ingredients for WIC Program: Recipe makes 12 tasting servings To prepare for this class you will need: Ingredients Supplies 6 medium baking apples Measuring cups 1 tablespoon flour Measuring spoons 1 tablespoon sugar Cutting board Juice of 1 lemon Knife ¼ teaspoon cinnamon Mixing bowl For the topping: Mixing spoon 2 tablespoons flour Cooking spray ½ teaspoon cinnamon 9 inch square or pie pan ⅔ cup oatmeal 1 tablespoon brown sugar 3 tablespoons melted butter
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe ahead of time The entire recipe What makes this a recipe makeover Apples Slice the apples Measure the dry ingredients Part of the recipe – have the crisp almost finished prior to your class Slicing the apples Health benefits of apples Health benefits of oatmeal Melt the butter Making the topping Additional spices to use
Overnight Oat Variations Additional Talking Points Let the Kids Help With… Peel the apples if desired Substitute sliced pears for half or all of the apples Add 1 cup frozen fruit such as strawberries, blueberries, or cranberries Serve with vanilla yogurt WIC foods SNAP foods Food safety Food allergies Washing the apples Measuring the topping ingredients Let the Parents Help With… Slicing Making the topping Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe the day before The entire recipe Healthy snacks and treats Tofu package The drained tofu Pre-measure the cocoa powder, chocolate chips, vanilla extract, and/or milk Freeze the banana Part of the recipe – have ingredients in the blender Draining the tofu How to measure liquid and/or solid ingredients Refrigerate this for up to 3 days Dairy alternatives Fruit alternatives or additions Compare nutritional content to regular pudding Milk container Fruits being used
Tips and Suggestions Additional Talking Points Let the Kids Help With… Use soy milk or another milk alternative in place of cow’s milk Try using different chips such as dark chocolate, semi-sweet chocolate, peanut butter, butterscotch, or caramel. Top the pudding with fresh fruit such as berries, bananas, or apples Top with WIC cereal, nuts, oats, or granola Freeze in paper cups with a popsicle stick WIC Foods SNAP Foods Food safety Food allergies Different types of tofu Washing fruits Measuring the chocolate chips Measuring the milk Let the Parents Help With… Draining the tofu Cutting the fruit Serving
Tips and Suggestions Additional Talking Points Let the Kids Help With… Use precooked chicken to save time Substitute your vegetables depending on what is in season Try different types of WIC pasta Use ½ block of low-fat cream cheese in place of mozzarella Add chopped, fresh herbs, such as dill, thyme, or rosemary, at the end of cooking for more flavor WIC foods SNAP foods Food safety Food allergies Make a double batch and freeze half of it for another night Washing the broccoli Measuring the pasta Let the Parents Help With… Chopping Mixing Measuring the cheese Serving
Tips and Suggestions Additional Talking Points Let the Kids Help With… Try different spice blends Sprinkle 1 teaspoon of cinnamon (in place of paprika and cayenne) over the fries for a different flavor For easier cleanup, line the baking sheet with tin foil White potatoes can be used in place of all or part of the sweet potatoes WIC foods SNAP foods Food safety Food allergies Line the pan with foil for easier cleanup Peel potatoes if desired Washing the potatoes Measuring the spices Let the Parents Help With… Adding the spices Slicing the potatoes
Tips and Suggestions Additional Talking Points Let the Kids Help With… Use lean ground beef instead of turkey Use chopped kale instead of spinach Add fresh herbs such as oregano, rosemary, or thyme to the burger mixture Substitute curry for cumin Try Monterey Jack, Colby, Mozzarella, or Muenster cheese WIC Foods SNAP Foods Vegetable alternatives Cooking ground meat until it reaches 165° F Cheese varieties Making patties ahead of time Freezing the patties Keeps in the fridge for 3 days Adding the ingredients to the mixing bowl Counting the patties Smelling the spices Let the Parents Help With… Mixing the burger ingredients Making patties Taking the temperature Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe the day before The entire recipe Healthy snacks and breakfast Vegetables used Grate zucchini and/or carrots Measure dry ingredients Measure applesauce and/or banana Part of the recipe How to grate the vegetables How to measure liquid and/or solid ingredients Fiber Additional ingredients How to freeze the muffins Applesauce/Yogurt container Spices Pre-made muffins
Tips and Suggestions Additional Talking Points Let the Kids Help With… Use 1 teaspoon pumpkin pie spice instead of nutmeg Use 1 cup plain yogurt instead of applesauce, or use half and half Cut this recipe in half to make 12 muffins (use 2 eggs) To make a quick bread from this recipe: cut the recipe in half and pour into a greased loaf pan, bake for 50 minutes until an inserted toothpick comes out clean WIC Foods SNAP Foods Add leftover pureed baby foods Add fresh or frozen blueberries or raspberries The muffins are best when allowed to cool before eating Measuring dry ingredients Putting paper liners in the muffin tin Washing the vegetables Peeling and mashing the banana Let the Parents Help With… Peeling the vegetables Grating the vegetables Mixing
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Healthy snacks and treats Cereal package Prepare the sauce right before your demo starts Part of the recipe – adding the cereal to the saucepan Refrigerate these for up to 5 days Peanut butter jar Honey Measure the sauce ingredients Pressing the cereal mixture into the lined pan Cereal alternatives Whole grains Cinnamon Cutting the prepared bars Honey should not be given to children under 2
Tips and Suggestions Additional Talking Points Let the Kids Help With… Try different types of nut butters Try different types of whole grain cereals Try maple syrup instead of honey Add spices such as cinnamon, nutmeg, pumpkin spice, or ginger Potential toppings or add-ins: dried cranberries, coconut flakes, banana slices WIC foods SNAP foods Food safety Food allergies Stir frequently so the mixture does not burn Double the recipe and use a 9 x 13 inch pan instead. Measuring the cereal Let the Parents Help With… Mixing Slicing the bars
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe ahead of time The entire recipe Using different kinds of beans Beans Chop the vegetables Part of the recipe – Have the onions and garlic sautéing prior to your class Adding different vegetables Spices Cheese Drain & rinse the beans Chopping the tomato and cilantro How to make this spicy Measure the ingredients Measuring the spices Use a small can of drained, diced tomatoes instead of fresh
Tips and Suggestions Additional Talking Points Let the Kids Help With… Add additional ingredients such as leftover chicken or veggies WIC foods SNAP foods Measuring the cheese Make a meal out of this by serving it with grilled chicken or in a burrito/ quesadilla Use it to make nachos – pour the dip over tortilla chips, sprinkle with cheese, and microwave for 30 seconds Food safety Food allergies Let the Parents Help With… Chopping Sautéing Try using a small can of drained & diced tomatoes instead of fresh Serving Use 1 tablespoon dried cilantro instead of fresh, adding it during step 4
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The tuna salad ahead of time The entire recipe Other ways to serve tuna salad Tuna can Part of the recipe Cheese package Pre-measure some or all of tuna salad ingredients Measuring ingredients Adding dried dill or tarragon Spices Lay out all ingredients for easy assembly Slicing tomatoes Draining and rinsing tuna to remove excess sodium Additional ingredients Keeps in the refrigerator for 3 days Bread package Can be made in the oven or on the stove
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Washing potatoes well Cheese Cook the Cooking the potatoes How to microwave potatoes Broccoli Cook the Cooking the broccoli Using sweet potatoes instead Measure the cheese Assembling the potatoes Adding protein
Tips and Suggestions Additional Talking Points Let the Kids Help With… Substitute other fresh, frozen, or canned veggies WIC foods Washing the potatoes SNAP foods Measuring the cheese Try using a different variety of cheese or shred your own cheese Food safety Food allergies Try this recipe with sweet potatoes Try adding different dried spices Let the Parents Help With… Assembling Add beans, tofu, or cooked chicken for more protein Serving Instead of microwaving, pre-bake the potatoes in the oven at 400° F for 45 minutes
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display Chop the vegetables The entire recipe Cooking the chicken Use quick-cooking rice for a faster meal Vegetables Rice package Cook the rice Cook the chicken Cooking the vegetables Try using frozen vegetables Olive oil Spices Cook the vegetables Chopping the vegetables Avoid rinsing raw meat for food safety reasons Cook the entire recipe Cooking the rice How to sauté chicken and vegetables Keeps in the refrigerator for 3 days
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Rinsing canned beans Beans Chop the vegetables Measure the spices Part of the recipe – have it almost finished before your class Refrigerate this for up to 5 days Vegetable additions Vegetables Spices Yogurt Chopping the vegetables Adding meat Cheese Double the recipe and freeze half for later
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe ahead of time The entire recipe Rinsing beans to reduce sodium Beans Open, drain and rinse the beans Part of the recipe – sautéing the prepared ingredients Allowing extra water to evaporate to avoid soggy tacos Cheese Tortillas Measure the spices Assembling the tacos How to make this spicy Spices Measure the cheese Chopping the cilantro Making your own taco spice blend
Tips and Suggestions Additional Talking Points Let the Kids Help With… Add chopped spinach Add other leftover cooked vegetables such as carrots, green beans, asparagus, or squash Add fresh or dried herbs such as dill, oregano, and parsley Try different types of shredded cheese Add red pepper flakes for a little spice Refrigerate for up to 3 days Freeze for up to 2 months WIC Foods SNAP Foods Cheese alternatives Meal planning Healthy breakfasts and snacks Flavoring with spices Washing the vegetables Putting the potatoes in the muffin tin Let the Parents Help With… Cutting the vegetables Breaking and mixing the eggs Filling the muffin tins Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe Cook the pasta Measure and chop the ingredients The entire recipe Part of the recipe – make the peanut sauce Noodles should be hot when mixing with the peanut sauce – this will warm the sauce Pasta Peanut Butter Cook the broccoli Microwaving the broccoli Using fresh broccoli vs. frozen Combining the prepared ingredients Use chunky peanut butter for added crunch
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe ahead of time Chop the fruits and vegetables Measure the ingredients Drain the chicken The entire recipe Part of the recipe – have ingredients and ready to be assembled Chopping the fruits and vegetables Using leftover cooked chicken or rotisserie chicken instead The cost of this meal What makes this healthier than store bought Chicken Fruits/vegetables Yogurt Bread Adding other fresh herbs or spices
Tips and Suggestions Additional Talking Points Let the Kids Help With… Serve over salad or with cucumber slices instead of bread Add 1 tablespoon of curry powder to make curried chicken salad Serve with lettuce in a whole wheat wrap Use canned tuna fish instead of chicken Leave out the grapes and apples if you don’t like them WIC foods SNAP foods Food safety Food allergies Washing the fruits and vegetables Measuring the grapes Let the Parents Help With… Chopping the vegetables Assembling the chicken salad
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe prior to the class The entire recipe Making this on a stove top instead Cheese package Whole wheat or corn tortilla package Dried spices Yogurt container Tomato sauce can Part of the recipe Cook the beef Adding vegetables Cooking the beef Cook the sauce Using different meats Cooking the sauce Make or measure the cheese and yogurt filling Assembling and microwaving the enchiladas Microwave safety
Tips and Suggestions Additional Talking Points Let the Kids Help With… Try using ground turkey instead of beef Add extra vegetables such as chopped tomatoes or peppers Try different types of shredded cheese Add red pepper flakes for a little spice This can also be made on the stove top using a sauté pan Use frozen or fresh spinach WIC Foods SNAP Foods Meal planning Other cooking methods Make a vegetarian version with beans and vegetables Washing the vegetables Measuring the seasonings Taste testing Let the Parents Help With… Cutting the vegetables Mixing the ingredients Filling the tortillas and/or pouring the sauce over the tortillas Serving
Microwave Huevos Rancheros Breakfast Bowl Microwave Cooking Estimated cost of ingredients for WIC Program: $10 Recipe makes 4 tasting servings To prepare for this class you will need: Ingredients Supplies 1 whole wheat tortilla Large mug or small bowl (microwave-safe) 2 eggs Small bowl for whisking eggs 1 tablespoon tomato salsa Whisk or fork 1 tablespoon shredded Monterey Jack cheese Measuring spoons Pinch of salt and pepper
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display Measure the salsa Measure the cheese The entire recipe Shredding or measuring the cheese This makes a great breakfast or hearty snack WIC tortilla options Tortilla package Egg carton Salsa Crack the eggs Measuring the salsa Cheese package Spice additions Cracking and whisking the eggs Microwaving the eggs Check eggs at 1½ minutes since every microwave is different
Tips and Suggestions Additional Talking Points Let the Kids Help With… Add fresh cilantro Add chopped tomatoes Add chopped spinach Add diced bell pepper Add black beans Try different types of cheese such as cheddar Top with avocado slices WIC foods SNAP foods Food safety Food allergies Pressing the buttons on the microwave Counting the eggs Measuring the cheese Let the Parents Help With… Whisking the eggs
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display Cook the pasta before class The entire recipe Microwave cooking WIC Pasta Measure the water and/or milk Part of the recipe – everything but the pre-cooked noodles Spice alternatives Spices Cheese Measure the cheese How to cook the pasta Whole grains Vegetables being used Measure or pre-cook the frozen vegetables How to cook the frozen vegetables Allergy alternatives Cooking with frozen, fresh, canned vegetables Spice container
Tips and Suggestions Additional Talking Points Let the Kids Help With… Spice suggestions: Cayenne pepper Dried mustard Garlic powder Onion powder Worcestershire sauce Frozen/fresh/or canned Vegetable alternatives: Carrots Green beans Broccoli Tomatoes Spinach WIC Foods SNAP Foods Vegetable alternatives Microwave safety WIC Pasta variety Cheese variety Making stove-top mac and cheese Pressing the microwave buttons Measuring the cheese Measuring the pasta Let the Parents Help With… Mixing Serving
Vegetable Preparation Cooking Instructions Leafy Greens Chop Place into the dish Add 1 Tbsp. water and microwave on high for 5 minutes. Mushrooms Cut into slices Place into the dish Add seasonings and cover dish. Microwave on high for 2-3 minutes, stirring once halfway through. Drizzle with olive oil. Peas Remove from pod and wash, or keep in pod and wash pod; Place into the dish Add 2 Tbsp. water, cover, and microwave on high 5-7 minutes, stirring once halfway through. Add a little butter after they are cooked. Bell Peppers Remove stems and cut into strips Place into the dish Microwave on high for 4-6 minutes. Red,White and Sweet Potatoes Cut off eyes or sprouts Slice or keep whole (if whole, prick in several places) Place into the dish Drizzle with olive oil and microwave on high for 5 minutes. Turn the potatoes over and microwave on high for 5 more minutes. Tomatoes Slice off the end Chop up or keep whole Place into the dish Microwave on high for 2 minutes. Drizzle with olive oil and sprinkle with cheese. Winter Squash o Peel, cube, and place into a dish Add 2 Tbsp. of water and microwave on high for 10 minutes. Yellow Squash/ Zucchini Trim ends and slice Place into a dish Add 2 Tbsp. of water and drizzle with olive oil. Microwave on high for 5-6 minutes.
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Healthy snacks and treats Yogurt container Measure the juice Measure the yogurt Combining the ingredients and pouring into the cups Freeze for at least 4 hours Juice container Paper cups Measure the juice Cut squares of aluminum foil Peeling the paper cups off the frozen pops Using different juice flavors How to measure liquid ingredients Fruit alternatives or additions
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe The best type of granola or cereal to use Refrigerate this for up to 3 days Using other fruits Freeze this in cups or a popsicle mold instead Granola Peel the bananas Measure the granola Have participants add premeasured ingredients to the bag Yogurt container Applesauce Bananas Measure the applesauce How to measure Squishing the bag Measure the yogurt
Tips and Suggestions Additional Talking Points Let the Kids Help With… Try different types of WIC cereal or oats instead of granola WIC foods SNAP foods Peeling the bananas Squishing the bag Prepare this in individual snack bags for a daycare or school breakfast or snack Food safety Food allergies Let the Parents Help With… Measuring Serving
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Homemade vs. packaged applesauce Apples Peel, core, and chop the apples Measure the cinnamon the water Part of the recipe – have the applesauce almost finished before your class Peeling and coring the apples How to make this in the crockpot Using other spices Topping options Cinnamon Chopping the apples
Tips and Suggestions Additional Talking Points Let the Kids Help With… Experiment with different types of apples Use other spices and flavorings such as nutmeg, allspice, pumpkin spice, and ginger Top with dried fruit, nuts, or granola Add a little maple syrup for flavor Serve warm with vanilla yogurt Serve warm over plain oatmeal Store in individual storage containers for a quick snack WIC foods SNAP foods Food safety Food allergies Wash the apples Measuring the cinnamon and water Let the Parents Help With… Peeling and coring Chopping Stirring
Make Your Own Spice Blends Taco Seasoning 3 TB onion powder 2 TB ground cumin 1½ tsps chili powder ½ tsp cayenne 1 tsp garlic powder Italian Seasoning 2 TB garlic powder 1 TB parsley 1 TB basil 1 TB oregano ½ tsp black pepper ½ tsp thyme 2 tsps onion powder Curry Seasoning 2 TB cumin powder 2 TB ground coriander 2 TB turmeric 1½ tsps ground cardamom Ranch Seasoning 2 TB dried parsley 2 TB dried chives 1 TB dill 1 TB garlic powder 1 TB onion powder 1 TB onion flakes 1 TB celery salt 1 tsp black pepper Adobo Seasoning 1 tsp salt 3 TB onion powder 3 TB garlic powder 3 TB black pepper 2 TB oregano Soul Food Seasoning 3 TB onion powder 3 TB garlic powder 2 tsp cayenne pepper 1 TB chili powder 1 TB paprika 1 tsp black pepper 1 tsp thyme 172
Class Options Choose 1 or more choices from each category Prepare Demonstrate Discuss Display The entire recipe The entire recipe Bean alternatives Beans Drain and rinse the beans Chop the veggies for dipping Part of the recipe – have the ingredients set out and ready to be blended prior to the class Other ways to use this (i.e., as a salad dressing, etc.) Refrigerate this for up to 3 days Dill
White Bean Veggie Dip Ingredients 1 15-oz. can cannellini beans, drained and rinsed 1-2 cloves of garlic 2 teaspoons olive oil 2 tablespoons plain yogurt ¼ cup loosely packed fresh dill (or 1 teaspoon dried dill) 3 tablespoons lemon juice Pinch of salt and pepper Assorted fresh sliced veggies for dipping Chef Tips Use as a salad dressing Use as a sandwich spread instead of mayonnaise Add 1 tablespoon of curry powder and 2 tablespoons of lime juice instead of dill and lemon juice Serve with whole grain pita or tortilla chips Directions Place all ingredients (except the fresh vegetables) in a blender or food processor. Puree, stopping every 10 seconds to mix the ingredients with a wooden spoon. Continue to blend until smooth. If you do not have a blender, mash the beans in a large bowl using a potato masher or fork. Chop the garlic and dill and add to the bowl. Mix in the remaining ingredients and serve. Keeps in the refrigerator for 3 days. Serves: 6 • Serving Size: ¼ cup • Prep Time: 5 minutes • Cook Time: 5 minutes Nutrition Facts Per Serving: 120 Calories, 2 g Fat, 19 g Carbohydrate, 7 g Protein, 175 mg Sodium
Zesty Bean Salsa Black Bean Stew Black Bean Brownies Prepare and/or (choose 1 or more options) Rinsed and drained corn Chopped Bell pepper Onion Measured cumin and olive oil Juicing a lime Slicing an avocado Assembling the salsa Measure the broth or oregano Juicing a lime Chopped: Onions and garlic Bell pepper Sautéing the ingredients during or ahead of time Pre-cook the brown rice Prepare the brownies ahead of time so participants can try them Demonstrate the blending process and prepare another batch Discuss (choose 1 or more options) WIC and SNAP Foods Vegetable substitutions Dry vs. canned beans Serving this with fish, chicken, sliced vegetables, or WIC tortillas Slicing an avocado WIC and SNAP Foods Vegetable substitutions Add cooked meat or an egg for added protein Serve over brown rice Dry vs. canned beans WIC and SNAP Foods Serving suggestions Fiber Compare nutrition facts to regular brownies Dry vs. canned beans Discuss (choose 1 or more options) WIC Beans package Canned corn Vegetables Cumin WIC Beans package Broth Oregano Vegetables Avocado cut in half WIC Beans package WIC eggs WIC milk Measuring cups