When our four kids were young, our income qualified me and the children for WIC (Woman, Infants and Children) food coupons. WIC is a USDA Food and Nutrition Service (FNS) program that gives low-income families coupons for free food. Unlike food stamps, WIC can only be used for specific foods and baby formula.
Breastfeeding moms like me couldn't use formula coupons and so WIC added vegetables, rice, beans and tuna to supplement nursing moms' diets. WIC added Project Fresh aka Double Up Food Bucks coupons (used at farmers markets). Here are recipes using basic WIC foods: eggs, juice, milk, peanut butter, cheese, approved cereal, tuna, carrots, bread, fruit and vegetables. Use these cheap recipes to stretch your grocery budget and maximize food stamps. For transitional housing dwellers, I've kept preparation and ingredients simple. Omit anything you don't have. My ingredients lists are always meant to be adaptable and to prevent food waste with leftover use-up recipes. So feel free to substitute what you have on hand!
Meal Replacement Protein bars
Swap out the kids' junky, highly sugared over-priced cereal or granola bars with these crazy-nutritious meal replacement bars. Save, don't discard, breakfast cereal leftovers that are about to go stale. Because turns out, this cereal box sediment can be easily repurposed into nutritious granola bars. Cheerios, Life, Corn Flakes, Rice Krispies, granola varieties work best, but any WIC approved cereal will do. These make great on-the-go breakfast foods, healthy school snacks, or school lunch nibblers.
Ingredients: Leftover cereal, peanut butter, powdered milk.
Optional add-ins: raisins, shredded coconut, chia seeds, pumpkin seeds, nuts
How-to: Mix cereal and peanut butter, form into balls, and roll in powdered milk.
Toasted cheese and veggies "Artisandwiches"
Here's a great stale bread use-up recipe that's quick, healthy and comforting. And it uses those wonderful Double Up Food Bucks vegetables. I've included our favorites, but you can use any you like.
Ingredients: Bread, butter, cheese, and fresh-sliced WIC vegetables (tomatoes, spinach, mushrooms, peppers, or onions).
How-to: Butter the outside of the bread and place cheese and veggies on the inside. Grill until the bread is crispy and the cheese is gooey.
Egg Mock-Muffins
Are you fresh out of English muffins or bagels for breakfast sandwiches? Use your WIC bread. Fry or scramble eggs in cooking spray or butter. Add sliced cheese, chopped vegetables, salt and pepper. No bacon, ham or sausage? Add a slice of lunchmeat if desired. To fancy up your Mock-Muffins and make them look more muffin-like, use a glass to cut bread into little rounds.
Ingredients: WIC bread, eggs, cooking spray or butter, sliced cheese, and chopped vegetables. Optional: a slice of lunchmeat.
How-to: Use a glass to cut bread into rounds. Fry or scramble eggs with veggies and seasonings. Assemble your sandwich with cheese.
Pro-Tip: Save the bread scraps! You’ll need them for the Bread Pudding recipe below.
Soul comfort bread pudding
The ultimate soul-warming use-up recipe for any leftover bread, rolls, or bagels.
Ingredients: Leftover bread/rolls (avoid savory onion flavors), eggs, milk, melted butter, lemon juice, spices (coriander, nutmeg, cinnamon), and sweetener (honey, sugar, or maple syrup).
Optional add-ins: Raisins, dried cranberries, or peeled sliced apples.
How-to: Cube bread and place in a greased pan. Blend liquid ingredients and pour over bread to saturate. Top with fruit. Cover and bake at 350°F for 25 minutes until the eggs are set.
Serving Suggestion: Serve with a lemon hard sauce (melted butter, lemon juice, and powdered sugar).
💡 Pro Tip: The Secret to Better Beans that don't "backfire."
Want to "de-gas" your beans and make them even healthier? Try this simple soaking trick:
The Baking Soda Soak: Before cooking, soak your dried beans in water with a pinch of baking soda.
Why it works:
Easier Digestion: Soaking helps break down complex sugars that cause gas.
Better Nutrition: It helps remove phytates (anti-nutrients) so your body can actually absorb all those great minerals in the beans.
Saves Time: It significantly cuts down your total cooking time!
Bean and Cheese Dip
A quick, easy, and affordable way to use up those nutritious WIC beans.
Ingredients: Dried beans (soaked and cooked), garlic, salt, cumin, cayenne, and paprika.
Toppings: Sour cream (or plain yogurt), shredded cheese, lettuce, chopped tomatoes (fresh or canned), onions, and sliced olives.
How-to: Mash your cooked beans with the garlic and spices. Spread the mixture into a dish and layer with the sour cream/yogurt, cheese, and vegetables.
Serving Suggestion: Top with crushed tortilla chips for a bit of crunch!
Egg Foo Yung and Yummy
A vegetable-packed meal that is easy to scale up for the whole family.
Ingredients: Eggs and milk (ratio of 2 eggs to 1/4 cup milk per serving), assorted chopped veggies (onions, carrots, cabbage, etc.), and seasonings (dill, garlic, celery salt).
How-to: Whisk eggs and milk, add veggies, and fry until set.
Optional Gravy: Mix soy sauce, corn starch, and water, then cook until thickened (or use a cream soup as a shortcut). Serve over rice or chow mien noodles.
Get creative with the veggie add-ins using peppers, Bok choy, leeks, broccoli, garlic, shallots, jalapenos, mushrooms, pea pods, celery, water chestnuts, bamboo shoots, sprouts, coleslaw mix or cabbage (purple or green).You can add canned tuna or chicken as well.
Amy's PBJ French toast
This nourishing treat comes compliments of my friend Amy Browne, from Associated Content. Kids love these fun, filling "artisandwiches" as breakfast or even dinner.
Ingredients: PB&J sandwiches, eggs, and milk. Optional: vanilla, cinnamon, nutmeg, or allspice.
How-to: Make PB&J sandwiches, dip them in the egg/milk mixture, and fry like traditional French toast.
Serving Suggestion: Top with syrup, fresh fruit, granola, or yogurt.
Power parfait smoothies
Ingredients: Milk, yogurt, juice concentrate, peanut butter, sliced fruit, and crushed cereal.
How-to: Blend the milk, yogurt, juice, and peanut butter. Layer the blend in tall glasses with the fruit and cereal.
Tuna Power Loaf (or burgers)
A great alternative to beef meatloaf that uses pantry staples.
Ingredients: Canned tuna (1 can per 3 servings), egg (1 per 3 servings), chopped onions and celery, crushed unsweetened cereal or breadcrumbs.
Binder: Tuna liquid, oil, mayo, or salad dressing (Ranch or Italian).
How-to: Mix ingredients with mustard, salt, pepper, and dill. Form into a loaf and bake at 350°F until done, or form into patties and pan-fry in oil.
