The Williamson County and Cities Health District (WCCHD) is cooking … and teaching nutrition … and helping families to be healthy.

WCCHD nutritionists, gardeners, and health educators love to cook and share healthy recipes with clients and other members of the community.  Many of the WCCHD great cooking tips were created to recommend to families enrolled in the WCCHD Women, Infants, and Children (WIC) nutrition education program. 

The WIC program provides nutrition education and vouchers for supplemental healthy foods for pregnant women, new mothers, infants and young children in families that are low to moderate income.  A family of four can make up to $37,000 annually and still qualify for WIC.  Partners of pregnant women and new mothers are encouraged to participate in the nutrition education program as well.  WIC staff determine program eligibility based on residency, income, and nutritional risk. Services are free to those eligible. 

WIC participants receive vouchers to purchase specific foods each month that are designed to supplement their diets. The foods provided are high in such nutrients as, calcium, iron, and Vitamins A and C, all of which are necessary but frequently lacking in diets of the program’s target population.

The WCCHD WIC recipes using the nutritious and low-cost ingredients recommended by WIC are great for any individual or family.  The holiday season can pose particular challenges to healthy eating and cooking, particularly on a budget. Here are some creative ways to fill holiday with WIC-recommended foods.

A quick and easy kid-pleasing meal like Peanut Butter Banana Dogs is a popular alternative that simply requires four hot dog buns,  one tablespoon butter or margarine (softened), a quarter cup of chunky peanut butter, one-half teaspoon ground cinnamon, one tablespoon of honey (not recommended for children under 1 year), two to three medium bananas (sliced).

Spread softened butter on the cut sides of hotdog buns and broil them six inches from heat for one to two minutes or until lightly toasted. Stir together peanut butter, cinnamon, and honey; spread evenly over hotdog buns, and top with banana slices. This recipe makes 4 servings. Applesauce can replace the honey for younger children.

A good quick option to take to a holiday potluck or party is a Peanut Butter Crunch Snack. It requires one cup of peanut butter (smooth or crunchy), half cup of nonfat dry milk, three tablespoons of heart-healthy margarine, and six cups of a puffed cereal such as Kix.

Preheat the oven to 250 degrees. Heat peanut butter, dry milk and butter in an un-greased rectangular pan (13x9x2 inches) in oven, until butter is melted.  Stir until blended.  Stir in cereal until coated.  Bake for 60 minutes, stirring occasionally.  Spread on wax paper or aluminum foil to cool. Be sure to store the finished product in an airtight container.

Holiday breakfasts are always fun, and can be simple as well.  Each breakfast recipe makes 4 servings.

Migas are a festive and healthy breakfast.  Take 4 corn tortillas, torn into small pieces. Then heat 3 tablespoons canola oil in a medium-sized pan.  Add tortillas and stir until pieces begin to brown.  Add 2 cups of diced vegetables such as tomatoes, peppers, garlic, onions, and spinach and sauté until soft.  Then add 4 lightly beaten eggs and sprinkle with 1/8 teaspoon of salt.  Stir until the eggs are cooked, then remove mixture from heat and sprinkle on 4 tablespoons of grated cheese.  Cover the pan to let the cheese melt and then serve immediately.

Sundaes for breakfast?  You bet when they’re made with wholesome ingredients like yogurt, granola, and fruit!  Slice two medium, firm bananas.  Take a 15 ounce can of mandarin oranges and drain the liquid.  You’ll also need 2 8-ounce containers of your favorite flavored, fat-free yogurt and a cup of reduced-fat granola cereal.  In four parfait glasses or bowls, layer 2 tablespoons each of yogurt, granola, sliced bananas, and mandarin oranges.  Repeat the layers and serve immediately.

For dinner try the Zest Chicken Stir-Fry. The ingredients for this recipe are one tablespoon of cornstarch, two cups tomato juice, one tablespoon of soy sauce, a half teaspoon of ground ginger, 1/8 of a teaspoon of pepper, four cups cut-up vegetables, one pound of boneless chicken breasts cut into strips and four cups of hot cooked rice. Mix cornstarch, tomato juice, soy sauce, ginger, and pepper. Spray skillet with vegetable cooking spray and heat for one minute. Add vegetables and stir-fry until tender and crispy. Remove from heat and pour vegetables into a separate bowl. Spray skillet with cooking spray. Stir-fry chicken until browned. Add cornstarch mixture and cook until mixture boils and thickens, stirring constantly. Return vegetables to skillet and heat through. Serve with rice.

The WCCHD WIC program is funded through the federal government. The federal funds for WIC in Texas are administered through the Texas Department of State Health Services (DSHS).  DSHS provides guidance and leadership for the implementation of WIC.  In 2005, more than $3.2 million federal dollars circulated into the local Williamson County economy through local grocery stores as a result of food voucher redemptions by WIC recipients. 

For recipes or more information on the WIC program please visit the WCCHD web site or contact Tina Horkey, RD, LD at (512) 943-3682.