WIC Kitchen is a monthly feature provided by Monongalia County Heath Department WIC staff that highlights healthy recipes made with ingredients approved through the Special Supplemental Nutrition Program for Women, Infants, and Children, a federal assistance program.
MORGANTOWN — It’s May, spring is in full swing, flowers are blooming, and our favorite fruits and vegetables are finally in season.
This month in the WIC Kitchen, we are excited to celebrate National Salad Month. One of the best things about incorporating salads into your balanced diet is how you can sneak so many nutritious foods in them while still enjoying every bite.
So many fruits and vegetables that we’ve missed all winter are finally fresh and in season. Some of these are strawberries, apricots, mangos, spinach, rhubarb, beets, green beans, broccoli and asparagus. Strawberries are a perfect way to add some color and a little sweetness to a favorite summer salad.
They are a great source of vitamin C, manganese, folate, and potassium. With just two full strawberries, your toddler will have fulfilled their vitamin C needs for the whole day.
Spinach is another fantastic ingredient to add to salads because it is so versatile and nutrient-dense. Spinach is full of vitamin A, which is an important nutrient that supports vision and the immune system. It is also rich in folic acid, which is a very important nutrient for expectant mothers. Other nutrients in spinach are vitamin K, iron, magnesium, potassium, and vitamin B6.
Not only are beets so beautiful to look at, but they are delicious in salads or roasted on their own. Beetroots are high in vitamin C, iron, potassium, manganese and folic acid. Although the full beetroot may look intimidating at the grocery store, they are easy to prepare. Just slice off the stem and root, peel the outside, cut into pieces, and they are ready to be cooked.
We are excited to announce that beginning in June, the fruits and vegetables cash value benefit will temporarily increase. Between June and September, each WIC participant over age 1 will receive $35/month for their fruits and vegetables benefit.
Enjoy these delicious springtime recipes this National Salad Month and throughout the summer.
STRAWBERRY SPINACH SALAD
Four servings
- 10 ounces fresh spinach
- 2 cups sliced strawberries
- 1/4 cup thinly sliced red onion (optional)
- 2/3 cup candied pecans
- 4 ounces feta cheese
- 1 diced avocado
- 2 teaspoons lemon juice
White Balsamic Dressing ingredients:
- 1/2 cup olive oil
- 1/2 teaspoon garlic powder
- 3 tablespoons white balsamic
- 2 tablespoons honey
- Salt and pepper to taste
Mix all dressing ingredients and set aside. Dice avocado and toss with lemon juice. Combine remaining salad ingredients in a large bowl. Drizzle with dressing and serve immediately.
SIMPLE ROASTED BEETS
Four servings
- Four-five beets
- 3 tablespoons olive oil
- Kosher salt
Preheat the oven to 425 degrees and line a baking sheet with parchment paper. Wash the beets. Remove the stem and root end with a sharp knife. Use a vegetable peeler or paring knife to peel the beets. Slice the beets into 1/4-inch-thick rounds and place them in a small bowl. Drizzle the olive oil over the sliced beets and then toss to combine. Place the sliced beets in a single layer on your prepared baking sheet and sprinkle with kosher salt. Roast in the hot oven until the beets are fork tender, 10 to 15 minutes. Enjoy hot with additional salt to taste.
MCHD WIC provides nutrition packages and counseling and breastfeeding support to participants in six counties. WIC is an equal opportunity employer. To find out if you qualify, check out monchd.org/wic-eligibilty-guidelines.html or call 1-800-675-5181.
