Compiled and created by Ayla Serenemoon
Homemade Yogurt
WIC Items: 1 qt. Whole or 2% Milk
Non WIC Items: ½ cup High Quality Natural Yogurt (I recommend Strauss Organic)
Tools: Shallow, oven safe, glass container such as a casserole dish, tin foil, food thermometer
Heat your milk to 180 degrees then cool it to 110 degrees. Stir in ½ cup yogurt, place in a shallow baking dish and cover with tin foil. Place the dish in a warm, not hot, place over night. Transfer to the fridge in the morning to chill completely. Drain the whey (the liquid part which will easily separate) and keep it in a jar for recipes which call for whey (such as sauerkraut, see below).
Sauerkraut
WIC Items: 1 head cabbage (shredded or chopped fine) 1 bunch of green onions (chopped). Both of these can be purchased with your fruits and vegetables voucher and remember you can get organic, 2 Tablespoons of whey (from your yogurt, if not available use an extra teaspoon of salt)
Non WIC Items: 2 tablespoons lemon juice, 1 teaspoon salt, 2 tablespoons soy sauce
Tools: Knife, tea and table spoons, shredder (optional), large container like a half gallon jar, a meat hammer of something to pound with. Be sure tools are very clean.
Mix all ingredients well and pack firmly into your container, pounding the cabbage down until juice comes to the top and covers the cabbage. Be sure to allow at least one inch of space from the juice to the top of the jar. Cover the jar tightly and let it sit for three days in a draft free place. Transfer to the fridge and enjoy. Browning is natural but if you have any orange coloring something went wrong, please discard.
Ginger Carrots
WIC Items: 4 1/2 cups of grated carrots purchased with your vegetables voucher, remember you can get organic, 4 tablespoons of whey from yogurt (if not available use 1 extra teaspoon of salt)
Non WIC Items: 1 tablespoon salt and 1 tablespoon ginger (fresh grated is best but dry will work too)
Tools: Same as the sauerkraut recipe
Follow the same instructions as the sauerkraut recipe
Yummy Beans
WIC Items: 2 ½ cups of beans, 2 tablespoons of whey (for black beans only)
Non WIC: Warm Water, 4 cloves of mashed garlic, sea salt, pepper, pinch of sage (optional)
Tools: Large jar, lid, pot, oven, measuring cup and tablespoon
Place all the ingredients in a jar and cover. Let stand in a draft free place for 12-24 hours. Drain the beans and boil them in a pot for 4 hours.
Peanut Butter Crumb Donuts Holes
WIC Items: ½ cup finely shredded squash purchased with your vegetables voucher, remember you can get organic, 1 cup peanut butter
Non WIC Items: 1 cup soft dates or raisins, ½ cup shredded coconut, dash of olive oil, 1 teaspoon vanilla, 2 teaspoons nutmeg
Tools: Food processor or strong blender, bowl, tea and table spoon
Blend the peanut butter with dates or raisins slowly. Add olive oil, salt and vanilla – blend. In a bowl hand mix-in the squash, coconut and nutmeg. Roll into balls and coat with extra coconut.
Delicious Fruit Cake
WIC Items: 3 eggs, 1 ¼ cup fresh fruit, sliced, purchased with your fruit and veggies voucher, remember you can get organic, 1 cup oat flour* (you can also use all purpose flour or even millet flour).
*Make oat flour by blending old fashion oatmeal purchased with your whole grain voucher, in a food processor or blender.
Non WIC Items: ½ cup soft butter, ½ cup brown sugar, 1 teaspoon lemon zest (grated lemon skin), ½ teaspoon baking powder
Tools: Large bowl, whisk, spoon, blender or food processor (if using oatmeal flour), oven
Preheat your oven to 375 degrees. Grease and flour a baking pan. Separate eggs and beat egg whites until peaks form. In a large bowl cream the butter with the sugar. Beat in the egg yolks and lemon zest. Stir together the flour and baking powder and beat until creamy. Gently fold in the egg whites. Spread the batter evenly in the pan and arrange the sliced fruit, skin side down, on top of the batter. Bake at 375 degrees for 40 minutes or until an inserted tooth pick comes out clean.
Rice Flour Pancakes
WIC Items: 1 large egg, ½ cup yogurt (made from your milk, see first page), ½ cup milk
Non WIC Items: 2/3 cup brown rice flour, 1/3 cup cornstarch, 1 teaspoon honey, 1 teaspoon baking powder, pinch of salt, 2 tablespoons melted butter.
Tools: Skillet, stove top, bowl, spoon, teaspoon, measuring cup
Sift the flour, cornstarch, baking powder and salt in a large bowl. Mix egg with butter and yogurt; stir in milk. Pour the liquid ingredients into the dry ingredients and mix until just blended. Fry as you would regular pancakes on greased skillet for about 2 minutes each side or until golden brown.
Lentils
WIC Items: 2 ½ cups lentils purchased with you dry beans voucher, 2 tablespoons whey from making yogurt or you can use lemon juice
Non WIC Items: Warm water, 3 cups of chicken or veggie stock or 1 ½ cups tomato sauce mixed with 1 ½ cups water, 2 cloves of mashed garlic
Tools: Large bowl, spoon, pot, stove top
Combine all ingredients with warm water in a bowl. Let it sit over night in a draft free place. Place ingredients in a large pot on the stove. Bring to a boil, reduce to a simmer and cook for one hour. Add more water if necessary.
Rice Flour Peanut Butter Cookies
WIC Items: 16 oz. natural peanut butter (we like to use Adams)
Non WIC Items: ½ cup plus 3 tablespoons maple syrup, honey or sugar, ½ teaspoon vanilla, ¾ cup rice flour, ¼ teaspoon sea salt, ½ cup peanuts (or you can simply get the “crunchy” peanut butter. Another option is the use other kinds of chopped nuts like pecans, walnuts or almonds.
Tools: Bowl, spoon, fork, baking sheet, oven
Preheat your oven to 35o degrees. Combine peanut butter, maple syrup (or sugar or honey), and vanilla in a bowl until smooth. Add rice flour and salt and mix well. Fold in nuts or peanuts, spoon onto baking sheet and flatten with a fork. Cook for 11-12 minutes.
Egg and Cheese “Pie”
WIC Items: 5 eggs, ½ cup shredded cheese, ¼ cup milk, ¾ cup cooked veggies purchased with your vegetables voucher, remember you can get organic
Non WIC Items: 2 cups flour, ¾ cup cubed, cold butter, 1 teaspoon salt, 3-6 tablespoons ice water, pinch of sage
Tools: Pie pan or dish, oven, bowl, fork, spoon, tea and tablespoon, measuring cup
Making the crust.
In a food processor or large bowl sift the flour and salt. Pulse or cut in with a fork the butter one cube at a time until it resembles coarse meal. Add cold water a little at a time until the mixture holds together. Roll out in a circle and place in a pie dish.
Making the filling.
In a large bowl combine eggs, milk, cheese, veggies and pinch of sage and mix well. Pour into pie crust.
Place in the oven at 350 degrees for about 30-45 minutes or until a tooth pick inserted comes out clean.
Veggie Omelets
WIC Items: 5 eggs, ½ cup shredded cheese, ¼ cup milk, ¾ cup cooked veggies purchased with your vegetables voucher, remember you can get organic
Non WIC Items: a pinch of sage (optional)
Tools: Large bowl, skillet, stove top, measuring cup
In a large bowl combine eggs, milk, cheese, veggies and pinch of sage and mix well. Pour onto buttered skillet and cook on medium about 3-5 minutes each side until you have an “egg pancake” like shape.
Egg Salad Lettuce Wrap
WIC Items: 5 hard boiled eggs, 3 large Romain lettuce leaves purchased with your vegetables voucher, remember you can get organic
Non WIC Items: ½ cup Mayonaise or veganaise
Tools: Large bowl, spoon, measuring cup
In a large bowl mash together the hard boiled eggs and mayonnaise. Using lettuce leaf like a tortilla or taco shell place egg mix inside each leaf and enjoy!
Lettuce Wrap Sandwiches
WIC Items: Grated carrot, chopped red bell pepper, Romain lettuce leaves purchased with your vegetables voucher, remember you can get organic, hard boiled eggs (chopped), shredded cheese, canned salmon (optional)
Non WIC Items: Mayonaise, salad dressing or oil and vinegar mix
Tools: Veggie Grater
Using the lettuce leaves like taco shells pile the veggies, cheese, chopped eggs and salmon into the center of the leaf, top with mayonnaise or dressing, eat like a taco.
Pan Fried Tofu Cakes
WIC Items: One package of firm or extra firm tofu sliced about ½ inch thick
Non WIC Items: 4 tablespoons fish sauce, 4 tablespoons melted butter, salt and pepper to taste
Tools: Bowl, skillet, stove top, tablespoon
Combine fish sauce, melted butter, salt and pepper in a bowl and mix well. Dip each tofu slice into mixture and fry on medium heat for about 5 minutes each side until golden brown.
Eggless Egg Salad
WIC Items: One package of firm tofu
Non WIC Items: ½ cup Mayonaise or veganaise, ¼ cup nutritional yeast, salt to taste
Tools: Bowl, spoon, measuring cup, fork
In a bowl combine all ingredients and mash with a fork. Use just as you would regular egg salad
Chocolate Cream Tofu Pie
WIC Items: One package firm, silken tofu
Non WIC Items: ½ cup melted chocolate chips, pie crust (pre-bought or you can make the same one in the Egg and Cheese Pie recipe, bake it by alone for about 15 minutes)
Tools: Pan to melt chocolate chips, spoon, stove top, blender or food processor, pie pan or dish.
Mix the silken tofu and melted chocolate until smooth. Pour into pie crust and chill in fridge for several hours until firm.
Basic Stir-Fry
WIC Items: Diced veggies of your choice (we like yams, red peppers, and broccoli), 2 cups or cooked brown rice (also see options at the bottom of the recipe)
Non WIC Items: 3 tablespoons of soy sauce, pepper to taste, 1 tablespoon lemon juice, a pinch of sage, 1 tablespoon of honey, 3 table spoons of melted butter
Tools: Skillet with lid, stove top, knife for chopping veggies, large spoon for stirring
Heat skillet on medium-high. In a bowl mix all non WIC Items, add to skillet before skillet has heated all the way. Add veggies one at a time starting with the firmer veggies (carrots or yams for example), adding the remaining veggies every five minutes or so until soft veggies such as broccoli heads and red peppers are added last. Keep lid on skillet while cooking. Cook until veggies reach desire tenderness stirring occasionally. Serve with brown rice.
Optional: Add tuna fish, cooked beans or pan fried tofu strips
“Cookie” Cereal
We call this “Cookie” Cereal because that’s what I called it when I first served it to my children in an attempt to get them to try it. It worked and the loved it!
WIC Items: 2 cups old fashion oats (uncooked), 1 cup cereal of choice like Cheerios (optional), 1 cup fresh fruit or raisins (depending if you are making it the same day you will eat it or if it needs to store longer), ½ cup peanut butter
Non WIC Items: ¾ cup shredded coconut, ¼ cup honey, pinch of salt
Tools: Mixing bowl, spoon, measuring cup
Mix all ingredients in a large bowl. Stir until well coated being sure to break up the peanut butter and honey clumps so that they are evenly spaced throughout. Serve as you would traditional cereal. Store leftovers in an air tight container (if you are not using fresh fruit)
Freezer Cookies
WIC Items: 1 cup old fashion oats, 1 cup peanut butter
Non WIC Items: ½ cup shredded coconut, ½ cup chocolate chips (melted), pinch of salt
Tools: Mixing bowl, baking sheet, spoon, measuring cup
Combine all ingredients in a large mixing bowl. Mix well. Spoon out in clumps onto a baking sheet, freeze until hard, enjoy. Optional you can add crisp rice cereal.
Sprouted Lentils
WIC Items: 1 cup dry lentils
Non WIC Items: Water
Tools: Old deli tray with holes punched in the bottom, towel
Soak lentils in water over night. Drain lentils and place in deli tray, sprinkle with water twice daily until shoots sprout. Use sprouts in sandwiches, salads and to top things like omelets, stir-fry and Egg and Cheese Pie.
Salmon Salad
WIC Items: 1 can of salmon, 5 hard boiled eggs chopped, 1 bunch of celery chopped, 1 cup grated carrots, ½ cup chopped apples
Non WIC Items: ½ cup mayonnaise or veganaise
Tools: Knife for chopping, can opener, large bowl, measuring cup, spoon, grater
Combine all ingredients in a large bowl, mix well. Enjoy alone or topped on toast, crackers, scrambled eggs, or lettuce
Quick and Easy “Ice Cream”
WIC Items: One bag frozen berries purchased with your fruits and veggies voucher, remember you can get organic
Non WIC Items: One pint heavy whipping cream, 1 tablespoon honey
Tools: Large bowl, mixer or whisk, blender or food processor (optional)
Combine whipping cream and honey in a large bowl and whisk until stiff. Place frozen berries in a serving bowl and top with whipped cream. Another option is to place whipped cream in a blender or food processor with berries and pulse until mixed with some chunks remaining.
Yam Fries
WIC Items: 3 large yams purchased with your fruits and veggies voucher, remember you can get organic
Non WIC Items: 4 tablespoons melted butter, salt and pepper to taste
Tools: Knife, chopping board, baking sheet, oven, bowl
Slice yams into thin wedges, in a bowl coat them with melted butter, salt and pepper. Lay slices on a baking sheet and bake at 375 degrees for about 12-15 minutes until tender and crispy.
Yam Hash Browns
WIC Items: 4 large yams, grated
Non WIC Items: 5 tablespoons melted butter or oil, salt and pepper to taste
Tools: Grater, skillet, stove top
Place skillet on stove top on medium heat. Add oil and grated yams. Place lid on skillet. Cook on medium heat for about 10 minutes until golden brown on bottom. Flip and cook for 10 minutes on other side, serve.
Snacking:
Cheese Sticks
Hard Boiled Eggs
Celery topped with peanut butter, add raisins and you’ve got “Ants on a Log”
Other Ideas:
Don’t know what to do with all the milk? Try getting powdered milk and start a food storage in your home for emergencies and natural disasters.
Add frozen fruit to hot cereal for a morning treat!
Cheerios make a great car snack and vacuum up easily with little mess.
Substitute frozen concentrated apple or white grape juice for sugar in your favorite cookie or cake recipe.
