A Healthier Holiday Season!

The holiday season is upon us! To celebrate the season,we wanted to share MyPlate's 10 Tips for Healthier Holiday Choices.

Image from Zenergy

The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.

1. Create MyPlate makeovers: makeover your favorite holiday dishes. Use My Recipe on SuperTracker to improve holiday recipes and get healthier results.
2. Enjoy all the food groups at your celebration: prepare whole-grain crackers with hummus as an appetizer; add unsalted nuts and black beans to a green-leaf salad; include fresh fruit at the dessert table; use low-fat milk instead of heavy cream in your casseroles. Share healthier options during your holiday meal.
3. Make sure your protein is lean: turkey; roast beef; fresh ham; beans; and some types of fish, such as cod or flounder, are lean protein choices. Trim fat when cooking meats. Go easy on the sauces and gravies ― they can be high in saturated fat and sodium.
4. Cheers to good health: quench your thirst with low-calorie options. Drink water with lemon or lime slices. Offer seltzer water with a splash of 100% fruit juice.
5. Bake healthier: use recipes with unsweetened applesauce or mashed ripe bananas instead of butter. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavor such as cinnamon, allspice, or nutmeg instead of salt.
6. Tweak the sweet: for dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colorful sliced fruit and low-fat yogurt.
7. Be the life of the party: laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.
8. Make exercise a part of the fun: make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.
9. Enjoy leftovers: create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless!
10. Give to others: spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.

Microwaved Sweet Potato Chips

Check out this healthy chip alternative! These sweet potato chips are baked with just a bit of olive oil and a pinch of salt, which means a significantly lower fat and sodium intake compared the traditional chip. Plus, you receive the added boost of vitamins from this incredibly flavorful root vegetable. Did we forget to mention, they can be made in the microwave? Which means your sweet potato chips will be ready in moments.

Simple Sweet Potato Chips

Adapted from: By Stephanie Lynn
Prep Time: 5 minutes
Cook Time: 5 minutes

Photo from By Stephanie Lynn

Ingredients:

• 1 large sweet potato
• Cooking spray
• A dash of salt
• A dash of pepper

*WIC approved items

Directions:

1. Wash the sweet potatoes.
2. Slice the potatoes into equal sized slices.
3. 3. Lay a piece of parchment paper on top of the removable microwave turntable plate. I like to give the parchment paper edges a little trim so it does not jumble up when the plate spins.
4. 4. Lay the sweet potato slices on the parchment paper, spray them lightly with the cooking spray, and sprinkle them with salt and pepper, if desired. 
5. 5. Microwave for 4 - 5 minutes, depending on the power of your microwave and the thickness of the slices. Try four minutes first, then check on them.The edges will start to curl and the sweet potato will turn a significantly darker color. They do burn quickly - so if they need that extra minute - keep an eye on them. 
6. Once done let cool for at least 30 seconds - this will allow them to crisp up.

Leftover Turkey for Breakfast + Lunch

If you still have turkey from the holiday, here are two quick and delicious recipes to transform those leftovers into a new dish.

Photo from Real Simple

Turkey Hash with Fried Eggs
Total Time: 25 minutes
Servings: 4

Ingredients:

• 3 tablespoons olive oil
• 3/4 pound red potatoes, diced*
• 1 onion, chopped*
• 1 red bell pepper, chopped*
• kosher salt
• black pepper
• 1 cup diced roasted turkey
• 1/4 cup chopped fresh parsley*
• 8 large eggs*

*WIC approved items

Directions:

1. Heat 2 tablespoons of the oil in a large skillet over medium heat.
2. Add the potatoes, onion, bell pepper, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook, stirring occasionally, until tender and golden brown, 12 to 15 minutes.
3. Stir in turkey and parsley and cook, stirring occasionally, until heated through about 3 minutes.
4. Meanwhile, heat the remaining tablespoon of oil in a large nonstick skillet over medium heat.
5. Working in 2 batches, crack the eggs into the pan and cook, covered to the desired doneness, 2 to 4 minutes slightly runny sunny-side-up eggs. Serve with the hash.

Photo from Real Simple

Turkey and Poblano Chili
Prep Time: 15 minutes
Total Time: 40 minutes
Servings: 4

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped*
• 1 poblano pepper, chopped*
• 2 teaspoons ground cumin
• 1 28-ounce can diced tomatoes*
• 2 15.5-ounce cans of kidney beans, rinsed*
• kosher salt and black pepper
• 2 cups shredded roasted turkey or chicken

*WIC approved items

Directions:

1. Heat the oil in a large saucepan over medium-high heat.
2. Add the onion and poblano and cook, stirring frequently, until they begin to soften, 4 to 6 minutes; stir in cumin.
3. Add the tomatoes (with their juice), the beans, 2 cups water, 1/4 teaspoon pepper and salt to taste and bring to a boil.
4. Reduce heat and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes.
5. Add the turkey and cook until heated through, about 3 minutes.

Lighten Up Your Thanksgiving Sides

Thanksgiving is a wonderful time to celebrate with family over food. Here are two recipes for holiday favorites that are sure to please while cutting back on salt and fat. Happy Thanksgiving from the Richmond City WIC family to yours!





Recipe from Cooking Matters

 

 



Photo from Cooking Matters



Sautéed Greens

Total Time:

Servings: 4, 1/2 cup per serving

 

Ingredients:

• 1 pound collard greens*
• 4 medium cloves garlic*
• 2 Tablespoons canola oil
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper

*WIC approved items

Directions:

1. Remove hard stems from greens.
2. Stack leaves on top of each other. Roll into a tube shape. Make a few stacks if needed.
3. Use a sharp knife to slice leaf rolls into ¼-inch wide strips.
4. In a large bowl filled with cold water, add cut greens. Allow any dirt to settle to the bottom of the bowl. If greens are very dirty, repeat this step. Lift greens out of bowl. Shake off any excess water.
5. Peel and mince garlic.
6. In a large skillet over medium-high heat, heat oil.
7. Add greens. Use caution, as oil might splatter when damp greens are placed in hot pan. If greens can't all fit in the pan at once, cook in two batches.
8. Stir greens until wilted, about 1-2 minutes.
9. Reduce heat to medium. Add garlic. Cook until greens are soft and excess water is gone, about 5-7 minutes. If garlic starts to brown or burn, reduce heat to medium-low.
10. Season with salt and pepper. Serve right away.



Give them a Try: Carrot Fries!

Mothers and children alike tell us carrots are one of their favorite vegetables, so we're providing you with recipe that will transform your refrigerator staple into a family favorite: fries! These carrot fries cut out a lot of the fat and sodium in your traditional french fries, at the same time as nourishing you with some essential vitamins.

Baked Carrot Fries 

Recipe by: 2Teaspoons 

Serving Size: 2-4

Prep Time: 5 minutes

Cook Time: 20 minutes

Picture from 2Teaspoons

Ingredients:

• 2 lbs carrots 
• 1 tablespoon olive oil 
• Salt and pepper to taste
• 2-4 tablespoons of ketchup

Directions:

1. Preheat oven to 425 degrees.
2. Peel and slice carrots into french fry shaped pieces (about ½” x ½” x 3”). 
3. Toss carrots with olive oil, salt and pepper. 
4. Arrange carrots in a single layer on baking sheet.
5.  Bake for 10 minutes then flip each carrot fry. Continue to bake until fully cooked and slightly crispy, about an additional 10 minutes. Serve immediately with your favorite sauce

Personalized Food Plan for Moms-to-Be

Your WIC Nutritionist will work with you to identify and set health goals during your pregnancy, but ChooseMyPlate.com offers a personalized guide for moms-to-be to show the foods and amounts that are right for you during each stage pregnancy and when breastfeeding. Make your own Daily Food Plan now.

MyPlate recommends choosing these vegetables rich in both Vitamin A and potassium, two important nutrients for a healthy pregnancy:

• Carrots
• Sweet potatoes
• Pumpkin
• Spinach
• Cooked greens (kale, collards, turnip greens)
• Winter squash
• Tomatoes and tomato sauces
• Red sweet peppers

This recipe is sure to please the whole family and provides substantial amounts of Vitamin A, Iron, Protein and Dietary Fiber. Enjoy!

Share Our Strength's Cooking Matters

Sweet Potato Shepherd's Pie
Recipe by: Share Our Strength's Cooking Matters
Serving Size: 6, 1 1/3 per serving

Ingredients:

Topping

• 4 medium sweet potatoes (2 1/2 pounds total)*
• 1/4 cup nonfat milk*
• 1 1/2 teaspoon unsalted butter
• 1/2 teaspoon salt
• 1/8 teaspoon ground pepper

Filling

• 8 ounces mushrooms*
• 1 small onion*
• 3 cloves garlic*
• 1 1/2 pounds 93% lean ground beef or turkey
• 1 teaspoon dried thyme leaves
• 1/4 cup all-purpose flour
• 1 (15-ounce) can reduced-sodium chicken broth or beef broth
• 3 Tablespoons Worcestershire sauce
• 1 cup fresh, frozen, or canned green peas*
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1/8 teaspoon ground cinnamon (optional)

Instructions:

1. Preheat oven to 450 degrees F. Coat a 9-inch baking dish with cooking spray.
2. Scrub potatoes and pierce several times with a fork. Place in a 9x13-inch baking pan and bake until soft, 45 minutes to 1 hour. Let cool while you make the filling.
3. While the sweet potatoes are baking, wash and slice mushrooms. Peel onion and garlic. Dice onion. Mince garlic.
4. While the sweet potatoes are cooling, in a large skillet over medium-high, cook beef or turkey, mushrooms and onion, crumbling the meat with a spatula or wooden spoon as it cooks, until the meat is no longer pink, about 30 minutes.
5. In a colander, drain off liquid and return to pan. Add thyme and garlic and cook for 30 seconds. Sprinkle with flour and stir to coat. Add broth and Worcestershire sauce and bring to a simmer. Cook until mixture thickens, 2 to 3 minutes. Stir in peas, salt and pepper. Transfer to the prepared baking dish.
6. Peel the cooled sweet potatoes and place in a medium bowl. Add milk, butter, cinnamon (if using), salt and pepper. Mash with a fork until smooth. Spread over the filling. Bake until hot and bubbling at the edges, 30 to 40 minutes. Let cool 10 minutes before serving.

Tips:

• Serve this meal with a tossed salad.
• Substitute another green vegetable for the peas if you prefer—spinach, green beans or lima beans are all good options.
• While sweet potatoes add plenty of vitamin A to this dish, you could certainly use regular potatoes instead, which are rich in potassium and vitamin C. If you use regular potatoes, you can leave the skin on in step 5.
• This dish reheats well so consider making it over the weekend and reheating it on a busy weeknight. Prepare through Step 4, cover with foil and refrigerate for up to 3 day. Reheat, covered, at 350F until hot throughout.

WIC Book Club: "Gregory the Terrible Eater"

The entertaining tale of Gregory the goat will be certain to have your children giggling. Gregory the Terrible Eater is a children's classic that teaches children and parents alike the importance of balanced meals. The publisher's summary reveals the clever plot line:

"Gregory isn't like most goats. Instead of indulging in delicacies like old shoes, boxes, and bottle caps, he prefers to eat fruits, vegetables, eggs, and fish. Mother Goat and Father Goat are disgusted, and after several attempts to get Gregory to eat like a proper goat, they finally take him to see Dr. Ram. But when Gregory finally develops a taste for flat tires and broken violins, he's not just eating like a goat---he's eating like a pig! Will Gregory be able to find a healthy balance before he eats everything in the house?" -- Scholastic

Photo from Scholastic

How do you talk to your children about eating balanced meals and eating in moderation? Let us know in the comments.

Don't Throw Away Those Greens!

Beet roots are a versatile fall favorite. They add natural sweetness to a dish or color to a plate. But did you know you can eat the greens too? Beet root and greens are a great source of iron and folic acid. Folic acid supports rapid cell division and growth during pregnancy and healthy red blood cell production.

This recipe celebrates both the root and the greens to help you make the most of your groceries. Enjoy!

Photo from PopSugar.com

Shredded Beet and Beet Green Salad
Recipe by: Juju Harris, Arcadia Mobile Market Seasonal Cookbook
Serves: 4

Ingredients:

• 4 medium red beets (about 1 pound), peeled and grated on a grater
• 3 cups beet greens and stems, washed, dried and sliced
• 1 1/2 tablespoons extra virgin olive oil
• 1 1/2 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard
• 2 cloves fresh garlic, minced
• Salt and black pepper, to taste

Directions:

1. In a large mixing bowl, toss together the beets and greens.
2. In a separate bowl, whisk together to the olive oil, vinegar, Dijon mustard and minced garlic. Pour the dressing over the salad and toss to coat. Season to taste with salt and pepper.
3. Allow the salad to stand at room temperature for 15 - 20 minutes before serving. Add some toasted pecans or orange slices to jazz it up.

For more recipe using beet greens, click here.

Peanut Butter Yogurt Dip

Here is an after school snack that is sure to please your kids. This creamy fruit dip only has 3 ingredients and takes about 5 minute to make. Serve it with a side of fresh fruit and you and your kids will be dipping in no time!

Peanut Butter Yogurt Dip
Prep time: 5 minutes

Photo from Cooking Classy

Ingredients:

• 3 tablespoons of peanut butter*
• 6 ounces of plain or vanilla low-fat yogurt
• 1/4 teaspoon of cinnamon
• Assorted fresh fruit, sliced*

*WIC approved items

Directions:

1. Wash and slice fruit into bite sized pieces.
2. In a small bowl combine peanut butter, yogurt and cinnamon until thoroughly mixed.
3. Arrange fruit on a plate with dipping sauce and enjoy!

Easy Lunch for the Whole Family

Share Our Strength's Cooking Matters

Preparing or packing lunch for the whole family doesn't have to take a long time! This healthy, fast and tasty wrap provides plenty of veggies and whole grains to keep you and your family fueled until dinner. Add sliced turkey for extra protein and pack cut fruit, nuts or tortilla chips and salsa to round out this meal.

Veggie Wraps
Recipe by: Share Our Strength's Cooking Matters
Total Time: 25 minutes
Serves: 4

Ingredients:

• 4 large radishes*
• 1 small carrot*
• 1 cup salad greens*
• 3 sprigs fresh herbs (parsley, dill, cilantro, or combination)*
• 1 lemon*
• 2 ounces cheddar cheese*
• 1 large, ripe avocado*
• ¼ cup nonfat plain yogurt
• 3 (8-inch) whole wheat flour tortillas*
• 5 ounces thinly sliced roasted turkey (optional)

*WIC approved items

Instructions:
1. Scrub and rinse radishes and carrots. Rinse salad greens. Pat all veggies dry.
2. Use a vegetable peeler to peel radishes and carrots into long, thin strips. In a medium bowl, collect veggie strips.
3. Rinse herbs. Pluck leaves off stems. Tear leaves into smaller pieces.
4. Rinse lemon. Zest using the small holes of a box grater. Cut in half and remove seeds.
5. Grate cheese.
6. Slice avocado lengthwise. Remove pit. Scoop avocado out of shell.
7. In a small bowl, use a fork to mash avocado. Stir in yogurt.
8. Squeeze a little lemon juice onto avocado mixture. Add herbs and a pinch of lemon zest. Stir.
9. Warm 1 tortilla in the microwave for 30 seconds, or longer as needed.
10. Place the warm tortilla on a cutting board. Spread 1/8 avocado mixture over center of tortilla. Layer with 1/8 greens, 1/8 grated veggies, and 1/8 cheese. If using turkey, add 1/8 turkey now. Squeeze more lemon juice over the mixture.
11. Roll tortilla and toppings into a log shape. Use a knife to slice wrap into four “pinwheels.”
12. Repeat process for the other 2 tortillas. You will end up with a total of 12 pinwheels.

Tips:

• Use any of your favorite seasonal veggies in this wrap. Grate, chop, or peel into thin slices before adding.
• Encourage children 3 and older to choose their own fillings and assemble their own wrap!

National Acorn Day

It's National Acorn Squash Day! Acorn squash is a hardy squash- you can store it up to three months in a cool place- and is packed with lots of vitamins.

Never cooked an acorn squash before? The Kitchn offers a great tutorial here. Once you get the hang of it, try these sweet recipe that kids and adults will both love.

Photo by Food52

Roasted Acorn Squash with Maple
Serves: 3 as a side
Total Time: 60 minutes
Prep Time: 10 minutes
Cook Time: 50 minutes

Ingredients:

• 1 medium acorn squash, cored and cut into wedges*
• 2 tablespoons olive oil
• 1/4 cup maple syrup
• Pinch of salt
• Red pepper flakes (to your desired spiciness)

*WIC approved items

Directions:

1. Preheat oven to 400F.
2. Toss the squash wedges in a large bowl with olive oil and maple syrup.
3. Spread into one layer on a baking sheet, and then sprinkle with salt and red pepper flakes. Roast for 40 to 50 minutes or until squash is cooking through.

Winter Squash Dessert
Recipe by: Juju Harris of Arcadia Mobile Market
Serves: 4
Total Time: 30 minutes
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:

• 2 pounds of acorn squash, peeled and cut into small slices*
• 4 cups milk*
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 1/4 cup sugar

*WIC approved items

Directions:

1. In a medium saucepan, add the squash, milk, cinnamon, vanilla extract and sugar.
2. Cover and cook over medium-low heat until the squash is tender, about 15 - 20 minutes.
3. Serve in bowls with a spoon.

Hit the Trail on National Trail Mix Day!

Trail mix is not only a healthy, easy snack on the go but also a great way to utilize your WIC cereals.

 

Encourage your children to make their own by setting out ingredients in bowl. Adult supervision near the chocolate chip bowl is encouraged! 

After your trail mix is ready, take a walk or explore on of Richmond City's beautiful trails along the James River. For more information, click here. Don't forget to bring water too!


Photo from Cooking Matters

Trail Mix

Total Time: 5 - 10 minutes

Serves: 8, 1/2 cup servings

Ingredients:

• ¾ cup unsalted roasted peanuts (optional)
• ⅓ cup raisins
• 1¼ cup crispy whole wheat cereal squares*
• 1 cup mini pretzels
• ⅓ cup chocolate chips

*WIC approved items

Directions:

1. In a large bowl, combine peanuts, raisins, cereal, pretzels, and chocolate chips.
2. Place in an air-tight container or zip-top plastic bag. Store in a cool, dry place.

Tips:

• Other great trail mix ingredients include dried cranberries, almonds, toasted coconut and pumpkin seeds. The sky is the limit for which dry ingredients you can mix together.

Salmon Pasta Bake

Not sure what to cook with the canned salmon you receive as a breastfeeding mom? Try this hearty, easy recipe. It's filled with veggies, and the salmon provides protein and omega-3 fatty acids your body needs whole you're breastfeeding!

Photo by Share Our Strength's Cooking Matters

Salmon Pasta Bake

Recipe by: Share Our Strength's Cooking Matters

Serves: 9, 1/9 of recipe per serving

Ingredients:

• 2 cups whole wheat penne pasta
• 2 medium green onions*
• 1 (14½-ounce) can pink salmon oin water*
• 1 cup frozen peas*
• 1 cup nonfat or low-fat plain yogurt
• 2 teaspoons dried dill or dried parsley
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• ½ cup Parmesan cheese, grated

*WIC approved items

Directions:

1. Preheat oven to 400°F.
2. Boil the pasta according to package directions. Drain in a colander. Run under water until cool to the touch, to keep noodles from sticking together.
3. Rinse and finely chop green onions.
4. Drain canned salmon. In a large bowl, mix salmon (crush small bones with fingers- they provide lots of calcium!), pasta, green onions, peas, yogurt, dill or parsley, salt, and black pepper.
5. Transfer pasta mixture to a 9-inch square baking dish.
6. Sprinkle Parmesan cheese over pasta mixture. Bake 25-30 minutes, until bubbling and golden.

National Watermelon Day

Watermelon is a favorite summertime snack. Of course, it's wonderful cut into big slices, but here are two refreshing recipes using watermelon. Enjoy!

Photo from Real Simple

Watermelon-Mint Cooler
Serves: 4
Total Time: 10 minutes


Ingredients:

• 4 cups seedless watermelon chunks (about 1 pound)*
• 1 1/2 cups lemonad
• 1/2 cup fresh mint*

* WIC approved items

Directions:

1. In a blender, puree the watermelon and lemonade; strain if desired.
2. Sit in mint and serve over ice.

Photo from AllRecipes

Cucumber and Watermelon Salad
Serves: 10
Total Time: 25 minutes


Ingredients:

• 1 small red onion, halved and sliced into thin half-moons*
• 2 tablespoons lime juice, or more to taste*
• 2 tablespoons olive oil
• 1 seedless watermelon, cut into cubes*
• 3 baby cucumbers, seeded and cut into cubes*
• 1 cup crumbled feta cheese
• 1/2 cup mint leaves, sliced thinly*

*WIC approved items


Directions:

1. Mix red onion with lime juice in a bowl; set aside to marinate at least 10 minutes. Stir olive oil into the mixture.
2. Toss watermelon, baby cucumbers and feta cheese together in a large bowl. Pour the red onion mixture over the watermelon mixture; toss to coat. Sprinkle mint over the salad; toss.

3 Ingredient Banana Oatmeal Pancakes!

These banana oatmeal pancakes are a healthy twist on a breakfast classic. For a quick and simple breakfast packed the nutrients you and your toddler need, look no further. What's more: nearly every ingredient is WIC approved!

Banana Oatmeal Pancakes
Serving Size: 2 (about 4 pancakes)
Prep Time: 5
Cook Time: 15

Photo from Simply Delicious

Ingredients:

• 2 ripe bananas*
• 1/2 a cup of oatmeal*
• 2 eggs*
• 1 teaspoon of baking powder (optional: will make pancakes fluffier)
• A dash of cinnamon to taste
• Optional toppings: pile fresh fruit* on top or spread a thin layer of peanut butter* into between the stack of pancakes.

*WIC approved ingredients

Directions:

1. Peel the banana and mash in a mixing bowl with the egg.
2. Add oatmeal and cinnamon to the mixing bowl and stir thoroughly 
3. Heat a small pan over medium heat and grease lightly.
4. Pour about a quarter of the mixture onto a heated pan.
5. Cook pancake on each side until lightly browned (about 4 minutes)
6. Serve with fresh fruit or peanut butter on top.

Oven "Fried" Chicken

This recipe provides all of the crunch and flavor of fried chicken we all love without the added fat using WIC approved cereals (plus clean-up is fast and easy!). While the oven is on, roast your favorite seasonal vegetable as a colorful side. Enjoy!

Share Our Strength's Cooking Matters

Baked Flaked Chicken
Recipe by: Share Our Strength's Cooking Matters
Serving Size: Serves 8, 4 ounces cooking chicken per serving
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

Ingredients:

• 2 pounds boneless chicken pieces
• 3 cups cornflakes cereal*
• ⅓ cup whole wheat flour
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 large eggs*
• ¼ cup nonfat milk*
• Non-stick cooking spray

* WIC approved items

Directions:

1. Preheat oven to 375°F.
2. Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time. Trim any excess fat.
3. In a medium bowl, crush cornflakes.
4. In a second medium bowl, mix flour, salt, and black pepper.
5. In a third medium bowl, add eggs and milk. Beat with a fork.
6. Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
7. Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
8. Bake for 20–25 minutes, or until internal temperature reaches 165°F.  

Tips:

• For extra flavor, add ½ to 1 teaspoon of spices, such as paprika, chili powder, dried thyme, rosemary, or oregano, to salt and pepper to season chicken.
• For lowest price, use a whole chicken and cut into parts.
• To crush cornflakes easily, place in bowl and crush using the bottom of a measuring cup. Or, place in a large zip-top plastic bag and crush using your fists or the bottom of a measuring cup.
• If using bone-in chicken, adjust cooking time to 35–40 minutes. Be sure it still reaches a safe internal temperature of 165°F. If cornflake crust starts browning too much before chicken is fully cooked, cover loosely with aluminum foil.

Eggplant and Okra, Oh My!

The Arcadia Mobile Market Seasonal Cookbook was written by JuJu Harris, a former WIC mom who now works with Arcadia to bring fresh produce to DC communities through mobile markets and teaches other WIC moms how to prepare seasonal produce their whole family will love.

Here a few of Juju's recipes for two summer vegetables which may be unfamiliar and intimidating to some. We hope you enjoy them!

Arcadia Eggplant
Recipe by: Juju Harris
Total Time: 60 minutes
Prep Time: 20 minutes
Cook Time: 40 minutes
Serves: 6 -8

Ingredients:

• 1 pound of eggplant (1 large or 2 small)*
• 4 small or 2 large sweet peppers*
• 1 medium onion, chopped*
• 1 to 2 clove garlic, minced*
• 3 large ripe tomatoes*
• 1/2 cup basil, finely sliced*
• 1/4 olive oil
• 12 ounces cooked or canned garbanzo beans*
• Salt and pepper to taste

*WIC approved items

Directions:

1. Using a cutting board, cut the eggplant into 1-inch cubes. Set aside. Core the sweet peppers, discarding the seeds and cut into 1-inch cubes.
2. In a large skillet, over medium-heat, heat the olive oil. Add the eggplant and cook until golden brown. Remove from the skillet and set aside.
3. Lower the heat to medium-low and cook the peppers, onion and garlic until they are tender, about 10 minutes.
4. Return the eggplant to the skillet, and add the tomatoes. Cook for 20 to 30 minutes, until the tomatoes have reduced down to a thick sauce.
5. Stir in the basil, salt, pepper and garbanzo beans. Remove from heat and serve.

Okra and Onions
Recipe by: Juju Harris
Serves: 6 - 8

Ingredients:

• 2 tablespoons olive oil
• 1 cup onion, chopped*
• 3 cups okra, sliced*
• 4 cups peeled or canned tomatoes*
• 2 cups fresh, canned or frozen corn kernels*
• 1/2 teaspoon salt
• 1/8 teaspoon ground black pepper
• Dash of hot sauce

*WIC approved items

Directions:

1. In a skillet, heat the olive oil over medium heat. Add the onion and sauté until tender, about 5 minutes. Add the okra and cook 5 more minutes.
2. To the skillet, mix in the tomatoes, corn, salt, pepper and hot sauce. Cover and simmer over low heat until the okra is tender, about 10 minutes. Serve immediately.

Tips:

• When buying okra, select small pods, between 2 and 3 inches in length. Larger pods tend to be tough.

Skip the Extra Salt to Reduce Sodium

About 90% of Americans eat more sodium than is recommended for their diet.

According to the CDC "nearly 9 in 10 US children eat more sodium than recommended, and about 1 in 6 children has raised blood pressure. Lowering sodium in children's diets today can help prevent heart disease tomorrow. Small changes make a big impact on your child's daily sodium intake."

The 2010 Dietary Guidelines recommend that Americans reduce sodium intake to less than 2,300 mg per day and less than 1,500 mg if you're over 51.

Sodium can add up quickly; most of the sodium we consume comes from the salty foods we eat, especially processed, pre-packaged and restaurant foods.

Image from CDC

Here are some tips you can use to cut back on sodium in your diet:

• Choose fresh, frozen (no sauce) or no salt added canned vegetables.
• Know terms that commonly indicate higher sodium content: pickled, brined, cured and broth.
• Dine at home when possible. Home prepared meals have less sodium per calorie than meals prepared in fast food or sit-down restaurants, on average.
• Ask for the sodium content of a meal before ordering , or check online before eating out.

The nutrition panels below show where to look for sodium content. The low-sodium canned tomatoes have 140 mg less sodium than the regular canned tomatoes.

Image from from Primary Care Specialists 

Do you have any tips for cutting back on sodium? Let us know in the comments.

Stir-Fried Cabbage Rice

We are sharing a healthy twist on a fast food favorite: fried rice! This recipe not only eliminates the excess oils and sodium, but also highlights the crisp textures and vibrant flavors of the vegetables. 

Photo from Teaspoon of Spice

Stir Fried Cabbage Rice
Recipe by: Juju Harris, Arcadia Mobile Market Seasonal Cookbook
Serves: 6-8 people

Ingredients:

• 2 Tablespoons of olive oil
• 2 medium onions, sliced thinly*
• 1/2 head of cabbage, sliced thinly*
• 4 cloves of garlic, minced*
• 3 carrots, shredded*
• 1 medium bell pepper, sliced thinly*
• 4 scallions, sliced thinly lengthwise*
• 1 inch fresh ginger root, minced*
• Pinch of red pepper flakes
• 2 Tablespoons of soy sauce
• 3 cups of brown rice*

*WIC approved items

Directions:

1. In a large skillet over high heat, heat the olive oil. Then add the onions and cook for 5 minutes, stirring frequently.
2. Add cabbage, garlic, carrots, bell pepper, scallions, ginger root and red pepper flakes.
3. Add soy sauce and stir to incorporate.
4. Cover and lover heat to medium.
5. Cook until vegetables are crisp to tender.
6. Add the cooked rice, and stir to incorporate. Heat thoroughly and serve.

3 Ingredient Breakfast Popsicles

Breakfast has been reinvented with these easy to make, wholesome and kid friendly popsicles! The best part? All three ingredients are WIC eligible! Try preparing the popsicles the in the evening, freezing them overnight and then serving them in the morning for breakfast.

Banana Peanut Butter Breakfast Popsicles:

Photo from Pillsbury

Serving Size: 2

Prep time: 5 minutes

Cooking time: 65 minutes

Ingredients:

• 1 ripe banana*
• 2 tablespoons of peanut butter*
• 1/2 cup of WIC eligible cereal of your choice*

*WIC eligible items

Photo from Mine for the Making

Directions:

1. Peel and cut banana crosswise in half.
2. Insert a popsicle stick, skewer or straw lengthwise into each banana half.
3. Use a knife to thinly spread peanut butter over bananas. If the peanut butter is too hard or sticky to spread, try heating it up in the microwave for 30 seconds.
4. Pour cereal onto a shallow dish and roll bananas in cereal until covered. 
5. Wrap in plastic wrap and freeze for 60 minutes.

Variations:

• Roll your banana in yogurt instead of peanut butter
• Add died fruit or nuts into your cereal mix for more flavor 
•  Turn it into a dessert by sprinkling a few chocolate chips into the cereal mix