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Ingredients for Dressing:
2 minced cloves of garlic
6 tbsp of olive oil
2 tbsp vinegar, such as apple cider or red wine vinegar
2 tbsp lemon juice
1 tsp Dijon or dried mustard
½ tsp salt
½ tsp Worcestershire sauce (optional)
½ cup of smashed avocado
Ingredients for Crispy Chickpeas:
1 can of chickpeas/garbanzo beans, drained and dried
2 tbsp olive oil
1/8 tsp salt
4 thinly sliced radishes
1 cup of herbs (can use mixture of dill, parsley, rosemary or just one)
Ingredients for Salad:
1 lb finely shredded Brussels sprouts or other salad green
2 cups chopped kale or other salad green
4 thinly sliced radishes (or your favorite crunchy vegetable)
½ cup chopped parsley
2 avocados, sliced
Sprinkle of grated parmesan cheese
Splash of lemon
Combine all ingredients of dressing and mix with whisk, fork, or shake in closed container until combined.
Pat dry excess moisture from chickpeas. Heat olive oil in heavy skillet over high heat. Add chickpeas and fennel seeds and cook until slightly crispy. Add salt and pepper.
Using a mixing bowl, add a little dressing at the bottom. Toss Brussels sprouts, kale and parsley until well-coated with dressing.
Divide salad mixture between four bowls and top off with avocado, toasted chickpeas, and parmesan cheese. Add a little splash of lemon for taste. Enjoy!
Hi there, I’m Kaytee, one your newer WIC Educators, and I’m pumped to share a hidden superfood (my personal favorite) avocados! Avocados are high in Vitamins C, E, K and B-6 and are also a great source of healthy fats. If you know me, you know I’ll eat an avocado with just about anything!
Slice mushrooms, add them to a hot pan with enough olive oil to just coat the bottom. Sauté until tender, adding garlic powder and salt for taste. For extra flare, add sliced bell peppers and onions to the mix. This is a perfect easy side dish that the whole family will love!
Hello, I’m Eleonora or Ely for short. I've worked at the Citizens Service Center clinic as a WIC educator for about two years now. I am so excited to share my favorite veggie that probably isn’t talked about much — you guessed it, mushrooms! Not only are they low in calories, they are also a good source of fiber, protein and antioxidants.
6 large apples, peeled and sliced
Cinnamon to taste
Stove directions: Place the apple slices in a pot and sprinkle with cinnamon. Cook over medium high heat, stirring frequently, until the apples begin to release juice. Then stir occasionally until the apples are soft. The apples will be ready after 25-30 minutes of cooking.
Slow cooker directions: Place the apple slices in a slow cooker and sprinkle with cinnamon. Cook on high for 1-1.5 hours, until the apples are soft.
Tip: Cinnamon apples can be served warm or cold. They taste great as a topper on yogurt!
Hi there! My name is Katie, and I’m a Registered Dietitian at the South WIC office in Fountain. I love hearing from WIC families about their challenges, successes, and health goals! Because I have a busy schedule, I prefer cooking large-batch meals that are quick to prepare. Cinnamon apples are my go-to side dish for special occasions and potlucks. They are delicious, naturally sweet, and full of fiber!
Apples are also my favorite fruit, because they are so versatile! I love to pack an apple with my lunch, mix diced apples into my oatmeal, and dip apple slices in peanut butter for a snack!
2 mangoes, diced (not overripe)
3 medium tomatoes, diced
¼ cup red onion, diced
¼ bunch of cilantro, finely chopped
Juice from 2 limes
1-2 serrano chiles, diced (you can do less or more)
1 tbsp red or white vinegar
In a serving bowl, combine the prepared mango, tomatoes, onion, cilantro and serrano peppers. Drizzle with lime juice and vinegar. Using a large spoon, stir the ingredients together. Season to taste with salt, and stir again. For the best flavor, let the salsa rest for 10 minutes or longer before serving.
Hello, I’m Gabriela or Gabi for short. I've worked for WIC since March 2016 as a WIC educator. I am so excited to introduce to you my favorite fruit, mangos! Did you know that mangos taste great and are loaded with nutrition? A mango contains 25 percent of your daily value of Vitamin A, 76 percent of your daily value of Vitamin C, plus fiber, potassium and many other nutrients! All that, for only 107 calories!
2 cups of spinach
Handful of carrots
8 oz of milk
Handful of frozen strawberries
Handful of frozen blueberries
Scoop of greek yogurt
Scoop of oatmeal
Scoop of unsalted almonds (optional)
Scoop of flaxseed (optional)
Combine all ingredients in a blender and blend until smooth.
Hello, I’m Laura and I work at the Southeast office. I've worked as a WIC Educator for 12 years now. Even after all that time, I still love my job! I always have such a busy schedule that sometimes it’s hard for me to eat healthy. I am excited to share what helps me be successful in staying fit and healthy. Most of my WIC moms have probably already guessed it: It’s a green smoothie! I include frozen berries, a banana, oatmeal, milk, spinach and carrots. All of these ingredients combine to add vitamins and minerals in my breakfast drink.
What I love most about pineapple is the versatility! You can chop some up and add it to a salsa or salad for a pop of citrus and refreshing flavor or you can grill a slice to put on a burger. Pineapple is also good by itself as a yummy summer snack! My favorite way to eat pineapple is sliced up and added to stir fry, the sweetness of the pineapple blends so well with the salty/ spicy flavors of stir fry. You can even scoop out the pineapple and use it as a serving dish if you want to get fancy!
Hey y’all! My name is Kaela and I am a registered dietitian for the Citizen Service Center WIC clinic. As a Colorado Springs native, I am so excited to be serving our community through nutrition education and counseling! Growing up, my family and I would snack on fresh or frozen pineapple while we tried to beat the Colorado heat. Pineapple is not only delicious but also high in Vitamin C, which aids in immune function and can help fight those pesky colds!
Cucumbers aren't just for salads! During summer, when days are hot, cucumbers are plentiful. You can add cucumbers to water with mint or lemon balm for added flavor, or add them to Greek yogurt with avocado and sunflower seeds for a different take on breakfast!
Hi, my name is Martha, and I’ve worked at WIC for 20 years! Currently, I am located at the Citizen’s Service Center office. Gardening is my passion! It began as a way to save money for myself and my kids, but soon I grew to enjoy canning, preserving, and creating my own recipes using homegrown food. Today I have a thriving garden of fruits and vegetables!