WIC RECIPES

CHAPTERS
Introduction

Beverages

Breakfast

Salads

Appetizers

Soups

12

Rice Dishes

14

Pastas

15

Chicken Dishes

16

Desserts

17

Index

19

TABLE OF
CONTENTS

Denis Waitley, a notable author, wisely

stated, Time and health are two
precious assets that we dont recognize
and appreciate until they have been
depleted. We often recognize in the
latter part of our lives the serious health
issues that come from our lack of care
early in our lives. Good health is not
something we obtain once and then it
stays permanently. Our health is
determined by the small choices we
make daily.
Taking care of ourselves can be difficult
at times but consistently choosing to eat
nutrient dense foods, exercising, and
getting an adequate amount of sleep
will increase our quality of life
significantly. Joan Welsh stated
perfectly A mans health can be judged
by which he takes two at a timepills
or stairs. We, by how we decide to live
now, determine how we will live in
years to come.

INTRODUCTION

BLUEBERRY-APPLE FROSTY
Ingredients

2 cups fresh or slightly thawed

frozen blueberries

1 cup apple juice

1 cup vanilla frozen yogurt

cup milk

tsp. ground cinnamon

Directions
Place all ingredients in a food processor or blender;
whirl until smooth. Serve immediately.

U.S. Highbush Blueberry Council by way of Linda

Richey

EGGLESS EGGNOG
Ingredients

1 box (3-3.4 oz.) sugar-free French

Vanilla instant pudding

1 cup skim milk

cup sugar or Splenda

7 cups milk

tsp. nutmeg

Directions
Combine all ingredients and stir until mixed well.
Refrigerate until ready to drink.

Liz Nixon

BEVERAGES

GRANOLA BARS
Ingredients

1 cup oats

cup grapenuts cereal

cup whole wheat flour (or wheat

germ or ground flaxseed)

tsp. salt

tsp. cinnamon

cup brown sugar

cup chopped nuts (almonds,

pecans, sunflower seeds, etc.)

1 cup dried fruit (craisins, raisins,

cherries)

1 egg, beaten

cup honey

2 Tbsp. oil

1/3 cup applesauce

Directions
Toss dry ingredients together well in a bowl. Combine
egg, honey, oil, and applesauce. Pour over dry
ingredients and stir until well mixed. Press into an 8 x
8 x 2 greased, foil-lined pan and bake for 30-35
minutes or until browned at 400 degrees. After
cooling, cut into 12 bars.

Liz and Steff

HONEY-TOASTED FRUIT MUESLI RECIPE

Ingredients

5 cups rolled oats

1 cup unsalted sunflower seeds

1 cup slivered almonds

1 cup triticale (or 1 cup rolled oats)

1 cup shredded coconut

2 Tbsp. sesame seeds

cup honey

4 Tbsp. vegetable oil

cup finely sliced dried apricots

cup finely sliced dried apples

cup finely sliced dried peaches

Directions
Preheat the oven to 300 degrees.
Put rolled oats into a large bowl. Add unsalted
sunflower seeds, slivered almonds, triticale (or more
rolled oats), shredded coconut, and sesame seeds. Stir
to combine.
Heat honey and vegetable oil in a saucepan over low
heat. Pour the warm honey mixture over the dry
ingredients and stir until they are well coated.
Spread the mixture on two (rimmed) baking sheets
and bake for 30 minutes, stirring occasionally. Remove
from the oven and allow to cool.
Add finely sliced dried apricots, apples, and peaches.
Toss to combine. Store the muesli in an airtight
container.
101cookbooks.com by way of Charla

BREAKFAST

WHEAT BERRY BREAKFAST CEREAL

Ingredients

2 cups wheat berries (whole wheat

kernels)

1 cup oatmeal (old fashioned

rolled oats)

3 -4 cups water

tsp. nutmeg

Cinnamon to taste

Directions
Place wheat berries in a pan. Cover with water. Bring
to a boil, cover, and remove from heat. Allow to soak
for about 12 hours.
Spray crock pot with Pam. Place soaked wheat berries
in crock pot with oatmeal. Add water, nutmeg, and
cinnamon. Cook on low overnight and you have a
delicious, healthy, hot breakfast ready to serve in the
morning!
You can add dried cranberries, apples, or raisins and
milk as desired.

Laura L. Loree

PEANUT BUTTER BAKED OATMEAL

Ingredients

1 cups oats

cup packed brown sugar

1 Tbsp. honey

cup milk

cup applesauce

1 egg

1 tsp. baking powder

1 tsp. salt

2 tsp. cinnamon

1 tsp. pure vanilla

cup peanut butter

Directions
Preheat oven to 350 degrees.
Grease an 8 x 8 baking pan. Mix all ingredients
together until well blended. Spread evenly in the pan.
Bake for 20-25 minutes, or until the edges are golden
brown.
Add warm milk, dried fruits, or fresh fruits as desired.

Jennifer Floyd

BREAKFAST

RASPBERRY (OR OTHER FRUIT) BAKED OATMEAL

Ingredients

3 cups old fashioned oats

cup brown sugar

2 tsp baking powder

tsp. salt

cup applesauce

cup plain yogurt

cup nonfat milk

cup canola oil

1 tsp. vanilla

2 eggs

2 cups raspberries (or other fruit)

Heavy cream, whipped or plain

Directions
Preheat the oven to 300 degrees.
Grease a 9 x 13 baking pan. In a large mixing bowl,
combine the oats, sugar, baking powder, and salt. In a
second mixing bowl, whisk together the applesauce,
yogurt, milk, oil, vanilla, and eggs. Pour the wet
ingredients onto the dry, and add the raspberries.
Fold gently to combine. Spoon the mixture into the
prepared pan and bake for 45 minutes or until golden
brown. Serve with cream.

Jennifer Floyd

BREAKFAST

BROCCOLI SALAD
Ingredients

2 cups chopped fresh broccoli

cup raisins

cup sunflower seeds (unsalted)

2 Tbsp. diced red onion

2 Tbsp. bacon-flavor soy bits

2 Tbsp. nonfat plain yogurt

2 Tbsp. light mayonnaise

1 Tbsp. sugar (or the equivalent

in artificial sweetener)

Tbsp. vinegar

Directions
Combine broccoli, raisins, sunflower seeds, onion,
and soy bits. Mix remaining ingredients together and
add to broccoli mixture. Toss well to coat. Chill 2
hours or longer for flavors to blend.

Quick and Healthy II by way of Linda Richey

CHICKEN AND SPINACH SALAD

Ingredients

6 ounces spinach, fresh

2 oranges, peeled and cut into

chunks

2 cups chicken, cooked and cubed

2 cups strawberries

Directions
Mix dressing ingredients and refrigerate. Wash
spinach and tear into bit size pieces. Add oranges,
chicken, and strawberries. Serve with dressing.

Dressing:

3 Tbsp. red wine vinegar

3 Tbsp. orange juice

1 Tbsp. canola oil

tsp. dry mustard

1/3 tsp. poppy seeds

fitQuest by way of Linda Richey

SALADS

FRESH SALSA
Ingredients

Directions

5-7 pounds of tomatoes

1 green pepper

1 Anaheim pepper (1 whole

without seeds, with seeds)

2 jalapeo peppers (1 without

seeds, 1 with seeds)

1 medium white onion

1/5 bunch cilantro

1 tsp. minced garlic

1 tsp. real lemon juice

1 Tbsp. salt

1 Tbsp. seasoning salt

2 tsp. black pepper

Dash cumin

Chop tomatoes and peppers. Finely chop onions and

cilantro. Add rest of ingredients. Mix thoroughly and
let sit for 30 minutes before serving.

Elevate by way of Linda Richey

VEGGIE SPREAD
Ingredients

8 ounces tub nonfat cream

cheese, at room
temperature

1/3 cup light mayonnaise

1 tsp. dried dill weed

1 tsp. dried parsley

tsp. garlic powder

tsp. dried basil

1 cup assorted finely

chopped vegetables (bell
peppers, carrots, celery,
cauliflower, etc.)

Directions
Mix cream cheese, mayonnaise, dried dill weed, dried parsley,
garlic powder, and dried basil. Blend until smooth. Add
chopped vegetables, reserving a few to sprinkle over the top.
Serve as a spread for cocktail bread or with unsalted crackers.

Linda Richey

APPETIZERS

SPINACH DIP
Ingredients

1 package (10 oz.) frozen chopped

spinach

package (2 Tbsp) dry vegetable

soup mix

Directions
Thaw spinach, drain, and squeeze until dry. Stir dry
soup before measuring to mix evenly. Mix all
ingredients. Chill and serve with raw vegetables or
slices of French or sour dough bread.

1 cups plain nonfat yogurt

cup reduced calorie mayonnaise

1 can (8 oz.)water chestnuts,

drained and chopped

2 Tbsp. chopped green onion

tsp. dry mustard

Linda Richey

BEST ASPARAGUS EVER

Ingredients

4 ounces pancetta

1 Tbsp. butter

1 pound asparagus

1 cup leek

2 cloves garlic, minced

Zest of one lemon

1 tsp. orange zest

2 Tbsp. toasted pine nuts

1-2 Tbsp. Italian parsley, chopped

Salt and fresh ground pepper to

taste

Directions
Preheat oven to 400 degrees.

Melt butter in a baking dish. Lay asparagus on dish.

Roll the asparagus around to coat. Sprinkle with leek,
garlic, lemon zest, orange zest, pine nuts, Italian
parsley, and salt and pepper. Bake for 10-15 minutes.

Juliane and Crystal

10

APPETIZERS

HUMMUS-STUFFED VEGETABLES
Ingredients

1-15 oz. can chickpeas (garbanzo

beans), rinsed and drained

1 medium clove garlic

1 Tbsp. lemon juice

1 Tbsp. olive oil

tsp. ground cumin

tsp. black pepper

1 cup Chinese pea pods (about 24)

pound medium fresh

mushrooms (about 24)

Directions
Combine chickpeas, garlic, lemon juice, oil, cumin,
salt and pepper in food processor. Process until
smooth. Transfer to piping bag fitted with fluted tip.
Remove string portions of pea pods by pinching stem
end of each pea pod and pulling back on string. (Some
pea pods will not have a stringy portion.) Carefully
split pea pods with tip of paring knife. Remove stems
from mushrooms; discard.
Pipe bean mixture into pea pods and into cavities of
inverted mushrooms. Store loosely covered in
refrigerator until ready to serve. Garnish just before
serving, if desired.
Variation: Substitute cucumber slices or red or green
bell peppers, cut into 1 -inch triangles, for pea pods
and mushrooms.

Snacking For Fitness by way of Linda Richey

11

APPETIZERS

YUMMY POTATO SOUP

Ingredients

4 medium potatoes, diced

cup onion, minced

3 cups chicken broth

1 cup carrots, sliced

1 cup celery, diced

1/8 tsp. black pepper

tsp. Mrs. Dash Original Blend

seasoning

2 cups skim milk

Directions
Combine all ingredients except milk in sauce pan.
Cover and simmer 15 minutes or until vegetables are
tender. Add milk and simmer uncovered 15 minutes.

Liz Nixon

CHICKEN AND DUMPLINGS

Ingredients

1-2 Tbsp. olive oil

tsp. basil

1 onion, minced

2 cloves garlic, minced

1 cup sliced carrots

2 ribs celery, chopped

6 cups chicken broth

1 bay leaf

1 pound cooked chicken breasts,

cut into bite size pieces

1 handful chopped fresh parsley or

1 Tbsp dried

1-12 oz. can evaporated milk

1 box Bisquick Biscuit dough

(make as directed on box)

Directions
In a large pot, heat oil over medium. Add onion and
garlic, and saut 2-3 minutes. Add chicken broth,
chicken, bay leaf, and basil. Bring to a boil. Add celery
and carrots, and cook until tender. Add parsley. Stir in
milk. Increase heat to boiling, and drop Bisquick
dough by spoonful. Cover and cook until dough is
cooked through.

Cori Duke

12

SOUPS

CHUNKY VEGETABLE CHILI

Ingredients

2 Tbsp. vegetable oil

1 medium onion, chopped

2 ribs celery, diced

1 carrot, diced

3 cloves garlic, minced

2-15 oz. cans Great Northern

beans, rinsed and drained

1 cups water

1 cup frozen whole kernel corn

1-6 oz. can tomato paste

1-4 oz. can diced mild green

chilies, not drained

1 Tbsp. chili powder

2 tsp. dried oregano leaves

Directions
Heat oil in large skillet over medium-high heat until
hot. Add onion, celery, carrot, and garlic; cook 5
minutes or until vegetables are tender, stirring
occasionally.
Stir beans, water, corn, tomato paste, chilies, chili
powder and oregano into skillet. Reduce heat to
medium-low. Simmer 20 minutes, stirring
occasionally. Garnish with cilantro.

fitQuest by way of Linda Richey

SOUPS

13

CHICKEN BROWN RICE PRIMAVERA

Ingredients

1 Tbsp. vegetable oil

pound boneless skinless chicken

breasts, cut into strips

2 cloves garlic, minced

1 cups chicken broth

1 cup broccoli florets

red pepper, cut into strips

1/3 cup diagonally sliced carrots

cup sliced yellow squash

tsp. black pepper

1 cups instant brown rice,

uncooked

cup Kraft Grated Parmesan

Cheese

Directions
Heat oil in large skillet on medium-high heat. Add
chicken and garlic. Cook and stir until chicken is
lightly browned.
Add broth, broccoli, red pepper, carrots, squash, and
black pepper. Bring to boil.
Stir in rice. Return to boil. Reduce heat to low. Cover.
Simmer 5 minutes. Remove from heat. Let stand 5
minutes. Stir in cheese.

Liz Nixon

RICE DISHES

14

HAWAIIAN CHICKEN SALAD

Ingredients

2 cups cooked chicken or turkey,

cubed

2 cups cold cooked brown rice (use

quick-cooking)

1 cup celery, diced

1-8 oz. can sliced water chestnuts,

drained

1-15 oz. can pineapple tidbits,

drained

1/3 cup light mayonnaise

2 Tbsp. skim milk

1 Tbsp. lemon juice

tsp. salt (optional)

tsp. curry

tsp. pepper

Directions
In a large bowl, mix chicken, rice, celery, water
chestnuts, and pineapple. In a smaller bowl, mix the
remaining ingredients for the dressing. Toss dressing
with the chicken mixture.

Quick and Healthy II by way of Linda Richey

PASTAS

15

BAKED CHICKEN FAJITAS

Ingredients

Directions

1 pound boneless skinless chicken

breasts, cut into strips

Preheat the oven to 400 degrees.

15 ounce can diced tomatoes

4 ounce can diced green chilies

Grease a 9x13 baking dish. Put green chilies, peppers,

onions, chicken, and tomatoes in the dish.

1 medium onion, sliced

1 large bell pepper, seeded and

sliced

2 Tbsp. vegetable oil

2 tsp. chili powder

2 tsp. cumin

tsp. garlic powder

tsp. dried oregano

tsp. salt

12 flour tortillas, warmed to serve

In a small bowl combine the oil and spices. Drizzle the

spice mixture over the chicken and vegetables. Bake
uncovered for 20-25 minutes or until chicken is
cooked through and tender. Serve in warm tortillas.
Add low-fat sour cream, guacamole, or other toppings
as desired.

Cori Duke

RASPBERRY-BALSAMIC CHICKEN
Ingredients

1 tsp. vegetable oil

cup chopped red onion

1 tsp. minced fresh or tsp

dried thyme

tsp. salt, divided

4-4oz. skinned, boned chicken

breast halves

1/3 cup seedless raspberry

preserves

2 Tbsp. balsamic vinegar

tsp. black pepper

Directions
Heat oil in a large nonstick skillet over medium-high
heat until hot. Add onion; saut 5 minutes. Sprinkle
thyme and teaspoon salt over chicken. Add chicken
to pan; saut 6 minutes on each side or until done.
Remove chicken from pan; keep warm.
Reduce heat to medium. Add teaspoon salt,
preserves, vinegar, and pepper to pan, stirring
constantly until preserves melt. Spoon sauce over
chicken, and serve immediately.

fitQuest by way of Linda Richey

16

CHICKEN
DISHES

STRAWBERRIES N CREAM TRIFLE

Ingredients

cup sweetened condensed milk

1 cups cold water

1 package sugar-free instant

vanilla pudding mix

1 carton 8 ounce reduced-fat

frozen whipped topping

1-9 ounce round angel food cake

4 cups sliced fresh strawberries

3 whole fresh strawberries

Directions
In a bowl, whisk the milk and water. Add pudding
and whisk for 2 minutes. Let stand for 2 minutes and
fold in whipped topping. Cut cake into inch cubes.
Spoon about 1/3 of the pudding mixture into a 4
quart trifle or glass bowl. Top with for the cake
cubes and sliced strawberries. Repeat layers once. Top
with remaining pudding mixture. Garnish with whole
strawberries on top.

Cori Duke

DESSERTS

17

WATERMELON-BLUEBERRY BANANA SPLIT

Ingredients

2 medium bananas

8 scoops watermelon

1 pint fresh blueberries

cup low-fat vanilla yogurt

cup crunchy cereal nuggets

Directions
Peel bananas and cut in half crosswise; cut each piece
in half lengthwise. For each serving, lay two banana
pieces against sides of a shallow dish. Place
watermelon scoop* at each end of dish. Fill center
space with blueberries. Stir yogurt until smooth;
spoon over watermelon scoops. Sprinkle with cereal
nuggets.
*Use an ice cream scoop to make watermelon balls
(about cup each). Remove seeds if necessary.

National Watermelon Promotion Board by way of

Linda Richey

CRANBERRY SUNSHINE MUFFINS

Ingredients

1 cups all-purpose flour

cup Splenda Granular

2 tsp. baking powder

1 tsp. baking soda

tsp. ground cinnamon

1 cup chopped fresh or frozen

cranberries

cup chopped walnuts

cup orange juice

cup nonfat sour cream

1 egg or equivalent in egg

substitute

1 Tbsp. plus 1 tsp. reduced-calorie

margarine

Directions
Preheat oven to 375 degrees. Spray 8 muffin pan cups
with butter-flavored cooking spray or line with paper
liners.
In large bowl, combine flour, Splenda, baking
powder, baking soda, and cinnamon. Stir in
cranberries and walnuts.
In small bowl, combine orange juice, sour cream, egg,
and margarine. Add liquid mixture to dry mixture.
Stir gently just to combine. Evenly spoon batter into
prepared muffin cups.

fitQuest by way of Linda Richey

18

DESSERTS

INDEX
Baked Chicken Fajitas Recipe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Best Asparagus Ever . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Blueberry-Apple Frosty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Broccoli Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Chicken and Spinach Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Chicken Brown Rice Primavera . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Chicken and Dumplings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Chunky Vegetable Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Cranberry Sunshine Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Eggless Eggnog . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Fresh Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Hawaiian Chicken Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Honey-toasted Fruit Muesli Recipe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Hummus-stuffed Vegetables. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Peanut Butter Baked Oatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Raspberry (or other fruit) Baked Oatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Raspberry-Balsamic Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Spinach Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Strawberries n Cream Trifle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Veggie Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Watermelon-blueberry Banana Split . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Wheat Berry Breakfast Cereal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Yummy Potato Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
All clip art retrieved from Microsoft Office

19

INDEX