WIC Fruits & Vegetables Recipes

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Kids can help!

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On this page:
Fruits: Applesauce | Baked Bananas | Apple Cheddar Salad | Cranberry Fruit Salad | Fruit Salad | Fruits & Dip | Pineapple Slaw | Strawberry Yogurt Popsicles

Main Dishes (Vegetables): Barley Soup | Vegetable Soup | Cauliflower Casserole | Eggplant Parmesan | Pasta Salad

Side Dishes (Vegetables): Bell Pepper Stir-Fry | Broccoli | Broccoli Carrot Stir-Fry | California Medley | Honey Orange Carrots | Zucchini Mix | Scalloped Potatoes | Baked Acorn Squash | Oven Fries | Roasted Vegetables | Tomato Bruschetta

Salads (Vegetables): Carrot Salad | Cole Slaw | Potato Salad | Ramen Noodle salad | Salad Creations | Veggies & Dip

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Other WIC Recipes

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Applesauce

• 6 cooking apples, such as McIntosh or Cortland
• 1/4 cup apple juice or water
• 3 Tbsp brown sugar
• 1/8tsp nutmeg or 1/4 tsp cinnamon

To prepare:

Peel apples. Cut apples into fourths and remove seeds. Cut each fourth into bite-size chunks.

Combine all ingredients in a microwave-safe dish.

Cook in microwave on medium-high for 4 minutes. Stir and cook for 3 minutes more. Apple chunks will be firm, but soften as they stand.

Stovetop directions

Increase juice or water to ½ cup. Combine all ingredients in a large pot. Bring to a boil. Reduce heat and cook just below boiling for 5-10 minutes, stirring occasionally.

Servings: 6

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Baked Bananas

• No-stick cooking spray
• 4 firm bananas
• 1/4 cup powdered sugar
• 1/2 tsp cinnamon
• 4 tsp butter or margarine

To prepare: Heat oven to 325°F. Spray 9x13-inch baking pan with no-stick cooking spray.

Peel bananas.

Cut each banana in half lengthwise.

Place banana halves in baking pan.
Sprinkle bananas with powdered sugar.
Sprinkle bananas with cinnamon and dot with butter.

Bake for 10 minutes. Remove from oven and spoon sauce from bottom of pan over bananas.

Return pan to oven and bake 4 to 5 minutes longer. Serve warm.

Servings: 4

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Apple Cheddar Salad

• 4 cups apple with peel, chopped
• 1/2 cup cheddar cheese, cubed

Mix apples and cheese in a medium bowl.

Dressing: Serve a purchased vinaigrette dressing OR, try:

• 1/4 cup lemon juice
• 2 Tbsp honey
• 1 tsp vegetable oil

Combine lemon juice, honey and vegetable oil in a small bowl.
Stir well with a fork or whisk.
Drizzle dressing over apple mixture.
Stir gently to coat.

• 3 cups mixed salad greens OR 1 pre-washed bag.

Serve over salad greens

Servings: 6

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Cranberry Fruit Salad

• 1 bag (12 oz.) fresh cranberries, chopped finely or ground
• 1 can (16-20 oz.) crushed pineapple in juice, not drained
• 3 apples with peel, chopped (Braeburn apples are good in this recipe.)
• 2 celery stalks, chopped
• 1/2 cup walnuts, chopped
• 1/2 cup golden raisins
• 2 small packages dry cherry gelatin OR raspberry flavored gelatin OR sugar-free gelatin

Mix all ingredients in a large bowl.

Cover and refrigerate several hours or overnight. Keeps well for several days.

Servings: 15

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Fruit Salad

• 1 can sliced peaches OR pears OR mandarin oranges
• 1 banana, sliced
• 1-2 apples with peel, diced

For a variation, add: 1/2 cup berries, 1 cup melon, cubed, any other fruit on hand, OR orange juice

Pour canned fruit and its liquid into a bowl.

Add other fruits and stir to coat with liquid. The liquid will keep the other fruits from turning brown. Add some orange juice if there is not enough liquid from the canned fruit.

Chill before serving.

Servings: 6

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Fruits & Dip

Green: Kiwi, Apples, and Green Grapes.

Blue/Purple: Blueberries, Blackberries, and Boysenberries

Red: Raspberries, Strawberries, Apples, and Red Grapes

Orange/Yellow/White: Pineapple, Oranges, Mangos, Starfruit, Apricots OR peaches, and Bananas

Use one fruit or choose fruits from each group for a pretty mix of colors.

Wash fruits and slice into eating pieces.

Arrange pieces on a plate.
Children may enjoy making fun faces or pictures with the fruits.

Serve with your favorite yogurt for dipping, OR try this dip:

• 1 cup plain yogurt
• 1 Tbsp honey
• Cinnamon to taste

Blend yogurt, honey and cinnamon together.

Chill before serving.

Servings: 6-10

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Pineapple Slaw

• 1 can (20 oz.) crushed pineapple OR pineapple tidbits in juice
• 1/2 package coleslaw mix OR 4 cups shredded cabbage and carrots
• 1/2 cup raisins

Drain pineapple well, saving 1 Tbsp of juice.

Combine pineapple, coleslaw and raisins in a large bowl.

• 1/2 cup peach yogurt
• 1/8 tsp cinnamon
• 1 Tbsp pineapple juice

For a variation, add: 1/2 cup slivered almonds (for tastier almonds, spread them in a pan and bake at 375°F for 10 minutes to toast)

Stir together yogurt, cinnamon and pineapple juice in a small bowl.
Pour yogurt mixture over coleslaw and fruit mixture.
Stir gently to coat.

Stir in almonds just before serving.

Servings: 8

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Strawberry Yogurt Popsicles

• 2 cups strawberries, chopped - frozen, fresh or canned fruit, drained
• 2 cups (16 oz.) vanilla yogurt OR fruit yogurt

Mix strawberries and yogurt in a medium bowl.

• 12 small (5 oz.) plastic OR paper cups
• 12 wooden popsicle sticks OR plastic spoons
• Aluminum foil

Spoon mixture into cups.
Place popsicle stick or spoon in center of each cup.

Cover tops with pieces of aluminum foil, piercing each with the stick or spoon handle.

Freeze 5 hours or until solid. To remove popsicles from cups, place bottom of cup under warm running water for 15 seconds. Press firmly on bottom of cup to release the popsicle. (Do not twist or pull popsicle sticks.) Store leftover popsicles in freezer.

Servings: 12

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Barley Soup

• 1 Tbsp vegetable oil

Heat oil in a large frying pan or pot over medium-high heat.

• 1 cup mushrooms, sliced
• 4 large carrots (2 cups), chopped
• 2 celery stalks, chopped
• 1 tsp minced garlic OR 1/2 tsp garlic powder

Place mushrooms, carrots, celery and garlic in a large bowl.
Mix together.

• 6 cups broth OR prepared bouillon
• 1 cup quick-cooking barley

For a variation, add: 1 tsp thyme, dried

Add broth, barley and thyme. Cover pan and cook just below boiling 15 minutes, or until carrots and barley are tender.

Servings: 4-6

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Vegetable Soup

• 2 cups broth OR prepared bouillon
• 1 cup water

Bring broth and water to a boil in a large pot.

• 1 can (14-15 oz.) diced tomatoes
• 1/3 cup onion, chopped
• 1/3 cup celery, chopped
• 1 cup potatoes, peeled and cubed
• 1 cup carrots, sliced
• 1 cup peas OR corn
• 1 cup cabbage, shredded
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 tsp basil, dried

For a variation: Substitute 2 1/2 cups frozen mixed vegetables for the potatoes, carrots and peas (add these in the last 15 minutes of cooking)

Add all vegetables and seasonings. Bring to a second boil.

Cover and reduce heat. Cook just below boiling for 30 minutes or until vegetables are tender.

Servings: 8

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Cauliflower Casserole

• 1 large head cauliflower
• 1 Tbsp vegetable oil
• 1 large onion, chopped

For a variation, add: 1 pound mushrooms, sliced

Heat oven to 350°F.

Cut cauliflower into bite-size pieces.

Heat oil in frying pan over medium heat. Add cauliflower pieces, onion and mushrooms. Cook and stir for 5 minutes.

• 1 Tbsp soy sauce
• 1 tsp garlic powder
• 3 cups cooked white OR brown rice
• 2 cups cheese, shredded
• No-stick cooking spray

Combine all ingredients in a large baking dish that has been coated with no-stick cooking spray.

Cover and bake for 30 minutes.

Servings: 5-6

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Eggplant Parmesan

• 1 large eggplant, peel left on
• No-stick cooking spray

Heat oven to 350°F.

Place whole eggplant in a large pot of boiling water. Reduce heat and cook just below boiling for 10 minutes.

Drain eggplant and let cool. Cut into 1/2-inch slices and place in a baking dish that has been coated with no-stick cooking spray.

• 1 cup spaghetti sauce
• 1/2 cup dry bread crumbs OR finely crushed cracker crumbs
• 1/2 cup grated Parmesan cheese

Pour spaghetti sauce over eggplant slices.
Mix together bread crumbs and Parmesan cheese.
Sprinkle on top of spaghetti sauce.

Bake uncovered for 40 minutes.

Servings: 4-6

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Pasta Salad

• 2 cups spiral pasta, dry OR other pasta
• 1 1/2 cups broccoli florets

Cook pasta as directed on package, adding broccoli for the last 5 minutes of cooking time.

Drain and rinse with cold water until completely cool.

• 3/4 cup frozen peas, thawed
• 2 large tomatoes, chopped OR 15-29 cherry tomatoes
• 1 cup Italian salad dressing
• 1 Tbsp fresh basil, chopped OR 1 tsp basil, dried
• 8 oz. mozzarella cheese, cubed
• 3/4 cup Parmesan cheese, shredded OR 1/4 cup grated Parmesan cheese

Combine all ingredients in a large bowl. Stir gently.

Chill 1 hour before serving.

Servings: 8

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Bell Pepper Stir-Fry

2 Tbsp vegetable oil

1 cup zucchini, sliced

2 large red bell peppers, chopped

2 large green bell peppers, chopped

1 cup carrots, sliced thin

Heat oil in a large frying pan over medium heat.

Combine vegetables in a large bowl. Stir to mix.

Add zucchini, peppers and carrots to pan. Cook and stir 5 minutes.

• 4 tsp vinegar
• Salt and pepper to taste

For a variation, add: 2 cups red cabbage, sliced

Add cabbage, vinegar, salt and pepper to pan. Cook and stir 5 minutes longer or until the vegetables are crisp-tender.

Servings: 4-6

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Broccoli

• 3 cups broccoli florets (florets are the branched buds at the ends of the stalk. Use a sharp knife to cut them off with their stems, making little tree shapes). OR 1 cup sliced carrots with 2 cups broccoli florets
• 1/2 cup chicken broth OR prepared bouillon OR water
• 3 Tbsp minced onion
• 1 Tbsp soy sauce

Heat broccoli, broth, onion and soy sauce in a medium pan until boiling.

Reduce heat and cover. Cook just below boiling for 10 minutes, until broccoli is crisp-tender.

Servings: 6

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Broccoli Carrot Stir-Fry

• 1 Tbsp vegetable oil

Heat oil in a large frying pan over medium-high heat.

• 1 head broccoli, cut into florets (florets are the branched buds at the ends of the stalk. Use a sharp knife to cut them off with their stems, making little tree shapes).
• 1 cup carrots, sliced thin
• 1 onion, chopped
• 1 tsp minced garlic OR 1/2 tsp garlic powder
• 1/2 tsp ground ginger
• 2 Tbsp water

Combine all ingredients, except oil and water, in a large bowl.
Stir together.

Pour vegetable mixture into the frying pan. Add the water. Cover pan and cook for 3 minutes over medium heat.

Remove the cover and turn heat up to high. Cook and stir the vegetables 5 minutes longer, or until they are crisp-tender.

• 1 Tbsp soy sauce

Stir in soy sauce and serve.

Servings: 4-6

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California Medley

• 1 bag (15-16 oz.) frozen California blend vegetables (broccoli, cauliflower and carrots)
• 1 cup celery, chopped

Heat oven to 350°F.

Cook frozen vegetables and celery together according to directions on the vegetable package. Drain and let cool.

• 3/4 cup sour cream
• 1 can (10-12 oz.) cream of mushroom soup
• 1/2 tsp pepper
• 1/2 cup cheddar cheese, shredded

For a variation, add: 1 jar (2 oz.) pimento

Place vegetables in a large bowl.
Add sour cream, cream of mushroom soup, pepper and pimento.
Stir to combine.
Spoon vegetable mixture into a 9-inch baking dish.
Sprinkle with cheese.

Bake uncovered for 30 minutes.

Servings: 6

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Honey Orange Carrots

• 6 large carrots, sliced OR 3 cups baby-cut carrots
• 1/2 cup water

Heat carrots and water in a medium pan until boiling.

Reduce heat and cover. Cook just below boiling for 10-15 minutes until carrots are crisp-tender. Drain.

• 3 Tbsp butter OR margarine
• 1/4 cup orange juice
• 3 Tbsp honey OR brown sugar

For a variation, add: 1/2 tsp ginger, dried

Combine butter, orange juice, honey and ginger in a small pan or covered microwave-safe dish.

Heat on medium heat until butter has melted.

Add melted butter mixture to carrots and stir to coat.

Servings: 6

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Zucchini Mix

• 3 cups zucchini, cut into 1-inch pieces (about 3 medium zucchinis) OR mix-and-match zucchini with yellow summer squash
• 1 small onion, sliced
• 1 medium tomato, diced

For a variation, add: 1/2 cup mushrooms, chopped (optional)

Place ingredients listed above in microwave-safe 2-qt casserole dish.

Cover loosely and microwave on high for 7-10 minutes or until vegetables are tender.

• 1/2 tsp basil, dried
• 1/2 cup cheddar cheese, shredded

Sprinkle with basil and cheese.

Microwave on high for 30 seconds.

Let stand 2-3 minutes before serving.

Servings: 4

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Scalloped Potatoes

• No-stick cooking spray
• 3 cups potatoes, peeled and sliced
• 1/3 cup onion, chopped
• 1/2 cup milk
• 2 tsp flour
• 1/4 tsp salt
• 1/8 tsp pepper
• 1 Tbsp butter OR margarine

Heat oven to 350°F.

Spray 8-inch baking pan with no-stick cooking spray.

Layer half of potato slices in bottom of baking pan.
Cover with chopped onion.
Add remaining potato slices.
Mix flour, salt and pepper with milk until smooth.
Pour milk mixture over potato-onion layers.
Dot top of potatoes with butter.

Cover and bake for 50 minutes. Uncover and bake another 10 minutes.

Servings: 4-6

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Baked Acorn Squash

• 3 medium acorn squash

Heat oven to 350°F.

Cut each squash in half.

Scrape out seeds with a spoon.

Pour water into a shallow baking pan. Place squash in pan with cut-side down. Bake for 30 minutes.

• 1/2 cup water
• 3 tsp margarine OR butter
• 6 tsp honey OR brown sugar
• 3 cups applesauce
• Cinnamon to taste

Turn squash cut-side up. Place 1/2 tsp margarine in each half and drizzle with 1 tsp honey.

Fill each half with 1/2 cup applesauce and sprinkle with cinnamon.

Bake (cut-side-up) 20-30 minutes more, until squash is tender and applesauce is heated through.

Servings: 6

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Oven Fries

• 4 large potatoes or sweet potatoes
• 4 tsp vegetable oil
• Salt and pepper to taste

Heat oven to 400°F.

Scrub potatoes.

Cut into 1/2-inch thick sticks, 3 to 4 inches long.

Toss potato sticks and oil in a bowl until sticks are well coated.

For a variation: Sprinkle with parmesan cheese and garlic powder in the last 10 minutes of cooking

Place potato sticks on baking sheet and lightly sprinkle with salt and pepper.

Bake for 40 minutes or until golden brown, stirring occasionally.

Servings: 6

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Roasted Vegetables

Choose from: Asparagus spears, bell peppers, broccoli spears, cauliflower, eggplant, green beans, mushrooms, zucchini, or yellow summer squash

Other ingredients:

• Vegetable oil OR no-stick cooking spray
• Salt and pepper to taste

Heat oven to 450°F.

Choose any combination of vegetables from the ingredient list. Remove tough ends and stems and cut into 1-inch pieces.

Place vegetable pieces in a shallow baking pan.
Drizzle lightly with oil.
Stir to coat or spray with no-stick cooking spray.

Children can brush oil on the vegetables with a basting brush and arrange them to make faces or other fun designs.

Bake 10-15 minutes until vegetables are crisp-tender and lightly browned.

Sprinkle with salt and pepper to taste.

Servings: 4-6

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Tomato Bruschetta

• 2 large tomatoes, chopped
• 2 cloves garlic, finely chopped OR 1/2 tsp garlic powder
• 6 fresh basil leaves, chopped OR 2 tsp dried basil
• Salt and pepper to taste
• 4 tsp olive oil OR vegetable oil.
• 4 thick slices Italian, French OR sourdough bread, toasted OR whole wheat bread

Mix all ingredients, except bread, in a medium bowl.

Cover and refrigerate 1 hour to allow flavors to blend.

Spoon tomato mixture on top of bread.

Servings: 4

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>Carrot Salad

• 4 carrots (2 cups), peeled and shredded
• 1/3 cup raisins
• 1 container (6 oz.) vanilla yogurt

Mix carrots, raisins and yogurt in a medium bowl.

Cover bowl with plastic wrap and refrigerate for 15 minutes.

Stir again and serve.

Servings: 4

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Cole Slaw

• 2 cups cabbage, chopped or shredded
• 1 carrot, shredded

For a variation, add: 2 Tbsp green onion, chopped

Combine ingredients listed above in a medium bowl.

• 1/4 cup mayonnaise
• 1 Tbsp orange juice
• 1/4 tsp salt
• Pepper to taste

For a variation, add: Raisins, chopped apple, drained pineapple tidbits or sunflower seeds.

Mix mayonnaise, orange juice, salt and pepper in a small bowl.
Add to cabbage mixture, stirring well.

Refrigerate 15 minutes and serve.

Servings: 3-4

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Potato Salad

• 3-4 medium potatoes (waxy potatoes, like round red and long white potatoes, work best for salad)
• 3 hard-boiled eggs, chopped
• 1/2 cup celery, chopped

Put potatoes in a medium pan and add water just to cover. Heat to boiling.

Reduce heat and cover. Cook just below boiling for 20-25 minutes until potatoes are just tender. Drain and cool slightly. Peel and cut into cubes.

Combine potatoes, eggs and celery in a large bowl.

• 3/4 cup mayonnaise OR cut calories by using reduced-fat mayonnaise or mayonnaise-type salad dressing.
• 1 Tbsp prepared mustard
• 1/3 cup onion, finely chopped
• 1/4 cup chopped pickles OR pickle relish
• 1 tsp salt
• Pepper to taste

Mix ingredients listed above in a separate bowl.
Add to potato mixture and stir gently to coat.

Cover and chill until serving time.

Servings: 4-6

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Ramen Noodle Salad

• 1 package ramen noodles
• 1/2 package (16 oz.) coleslaw mix OR 4 cups cabbage shredded or finely chopped
• 4 green onions, sliced
• 1/4 cup sunflower seeds

For a variation, add: 1/4 cup slivered almonds (try toasting almonds in a frying pan, cooking and stirring over medium heat until light brown

Break up ramen noodles, saving seasoning packet.
Put ingredients listed above in a large bowl.
Stir to combine.

Dressing Ingredients:

• 1/2 cup vegetable oil
• 3 Tbsp vinegar
• 1/4 tsp pepper

Mix oil, vinegar, pepper and ramen noodle seasoning in a bowl.

Add dressing to noodle-coleslaw mixture just before serving.

Servings: 5

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Salad Creations

Salad Greens (choose darker salad greens for more vitamins):Spinach, Spring mix, Leaf lettuce, Romaine, or Bibb lettuce

Fruits and Vegetables:Tomatoes, Broccoli, Carrots, Celery, Zucchini, Cucumbers, Avocado, Grapes *, Pineapple, Melon, Craisins, and/or Berries

Select salad greens.
Wash and dry greens. Tear into bite-size pieces.

Choose a colorful combination from the vegetables and fruits listed or use your own ideas. Wash and cut into bite-size pieces.

*Be Careful! Grapes and nuts should be chopped for children 3 years old and younger as they are choking hazards.

Add bite-size pieces of vegetables and fruits to the greens.

Dressing: Purchased salad dressing OR Vinegar and oil OR Yogurt

Toppings: Garbanzo or other beans, rinsed, Shredded cheese, Hard cooked egg slices, Toasted nuts*

Decide on a dressing and drizzle over salad.

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Veggies & Dip

Green: Broccoli, Celery, Cucumbers, Green beans, Green bell peppers, Green onions, and/or Pea pods

Red: Radishes, Red bell peppers, and/or Cherry tomatoes

Orange/Yellow/White: Carrots, Cauliflower, Kohlrabi, Jicama, Yellow and/or orange bell peppers

Use one vegetable or choose vegetables from each group for a pretty mix of colors.

Wash vegetables and slice into eating pieces.

Arrange pieces on a plate.

Children may enjoy making fun faces or pictures with the vegetables.

Serve with your favorite salad dressing for dipping or try this dip:

• 1 cup plain yogurt
• 1/2 cup mayonnaise
• 1/2 cup onion, finely chopped
• 2 Tbsp soy sauce

Blend yogurt, mayonnaise, onion and soy sauce.

Chill before serving.

Servings: 6-10

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