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.
By Natalie Meriwether
MCHD WIC
The weather is warming up and summer is officially beginning. What better way to kick off the summer than a family picnic? Picnics are the perfect way to enjoy the beautiful weather, spend time with family and enjoy a delicious and healthy meal together.
All you need for a family picnic is a nice day, a blanket and a bag packed full of food. The great thing about picnics is the meals can be so easy to prepare and everyone in the family will enjoy them. If you have small children, choose a picnic spot near a park or field where they can play before or after the meal.
In the WIC Kitchen, one of our favorite picnic dishes is a simple pasta salad. All you need is a whole grain rotini pasta, fresh vegetables and an oil-based salad dressing. The best vegetables for a colorful pasta salad include cherry tomatoes, bell peppers, cucumber and my personal favorite, avocado. To add a little protein to your pasta, throw in some feta, goat or mozzarella cheese.
Cherry tomatoes and red bell peppers are full of beta carotene and vitamin C, which are essential nutrients. They are also a great source of lycopene, which can help prevent inflammation and blood clots.
Avocado is a favorite vegetable to add to almost any dish. They are so filling, nutrient-dense and rich in flavor that they are the perfect addition to a salad, pasta or sandwich. Buying avocado can seem intimidating to some because of their odd shape and color, and it can also be hard to tell when avocados are ready. Avocados that are ripe are generally a very dark green and soft to grip but not mushy.
Another simple picnic favorite is a veggie wrap. We love wraps because you can add anything you like in them and really make them your own. Our favorite veggie wraps include chickpeas or hummus, cucumbers, avocado and carrots.
Chickpeas are fantastic to add to any veggie dish because while they are 100% vegetarian, they are a complete protein, meaning on their own they contain all essential amino acids we require. They are also an excellent source of fiber, which helps to keep things moving and to keep you full for longer.
Enjoy these tasty recipes for your next summer picnic!
SUMMER PASTA SALAD
- 1 box whole wheat or tri-colored rotini pasta
- 1 cup chopped cucumber
- 1 cup cherry tomatoes
- 1 small can sliced black olives (2.25 oz)
- 1 chopped red bell pepper
- 1/2 or whole sliced avocado
- 1 cup Italian dressing
- 1 cup feta cheese crumbles (optional)
Cook pasta according to box instructions. When pasta is done, drain and run cold water over it so the noodles can cool.
In a large mixing bowl, combine the cooked and cooled pasta, cucumber, tomatoes, bell pepper, avocado, olives and feta cheese.
Pour Italian dressing over it and stir together.
Serve immediately or refrigerate to cool before serving
HUMMUS AND VEGGIE WRAP
Ingredients per wrap:
- 1 whole wheat tortilla
- 2 tablespoons hummus
- 3-4 pieces sliced cucumber
- 2-3 sliced carrot sticks or any other favorite veggie
Spread preferred hummus over tortilla.
Add the sliced veggies on the tortilla.
Roll up tortilla tightly and cut in half.
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.
