Pick-WIC Paper Newsletter

Ingredients:

• 2 cups frosted shredded wheat cereal
• 1 cup crisp rice cereal
• ¼ cup finely chopped craisins or raisins (optional)*
• ½ cup peanut butter
• ¼ cup honey* or maple syrup
• 2 tablespoons butter

Directions:

1. Wash hands with soap and water.
2. Crush wheat cereal into small pieces. Slightly crush rice cereal. Mix both cereal and craisins/raisins in a large bowl.
3. Melt peanut butter, honey/maple syrup and butter in a small pan over medium-low heat. Heat until mixture is warm and smooth when stirred.
4. Combine both mixtures together until well coated.
5. Line bottom of a 9-inch square baking pan with parchment paper. Press mixture into the pan with the back of a spatula.
6. Place in the refrigerator for at least 1 hour before cutting into 8 bars. 

*Do not serve foods with honey to children under 1 or foods with dried fruit to children under 4.

Nutrition Note:

This recipe makes 8 bars. Each bar has 220 calories, 11 grams fat, 5 grams protein, 28 grams carbohydrates and 130 milligrams sodium.

Adapted from Nutrition Matters, ONE

Ingredients:

• ½ pound lean ground beef
• ½ cup chopped onion
• 1 can (15-16 ounces) kidney beans
• 1 can (14.5 ounces) beef broth
• 1 can (14.5 ounces) diced tomatoes
• 2 cups whole wheat macaroni, uncooked
• 1 teaspoon garlic powder
• 1 tablespoon chili powder
• ½ teaspoon black pepper

Directions:

1. Wash hands and counters with soap and water and after handling ground beef.
2. Cook ground beef and onion in a large skillet until meat is browned. 
3. Drain and rinse beans. Add to the skillet with the remaining ingredients.
4. Bring to a boil. Reduce heat and simmer for about 20 minutes or until liquid is absorbed. 

Nutrition Note:

This recipe makes 8 servings. Each serving has 230 calories, 4 grams fat, 15 grams protein, 35 grams carbohydrates and 430 milligrams sodium.

Adapted from Nutrition Matters, ONE

Ingredients:

• 1 tablespoon butter
• 1 tablespoon flour
• 1 cup low fat evaporated milk
• 1 cup shredded mild cheddar cheese

Directions:

1. Wash hands with soap and water.
2. Heat butter in a saucepan over medium heat. Add flour and stir for 1 minute.
3. Add evaporated milk. Cook while stirring, until mixture thickens.
4. Stir in cheese and heat until melted. 

Nutrition Note:

This recipe makes 8 servings. Each serving has 99 calories, 6 grams fat, 6 grams protein, 5 grams carbohydrates and 140 milligrams sodium.

Adapted from Nutrition Matters, ONE

Ingredients:

• 1 can (14.75 ounces) or 3 cans (5 ounces) pink salmon, drained
• ¼ cup pickle relish (dill or sweet) or chopped pickles
• ¼ cup nonfat or low-fat plain yogurt
• 2 tablespoons mayonnaise
• 2 tablespoons lemon juice (about ½ lemon)

Directions:

1. Wash hands with soap and water. 
2. If using 14.75-ounce canned salmon, break up salmon and skin and mash small bones in a medium bowl. If using 5-ounce canned salmon, place in a medium bowl.
3. Add remaining ingredients and mix until well combined.
4. Chill before serving. Serve on a bed of salad greens, with whole wheat crackers or use as a sandwich filling. 

Nutrition Note:

This recipe makes 6 servings. Each serving has 130 calories, 7 grams fat, 17 grams protein, 1 gram carbohydrates and 450 milligrams sodium.

Recipe Source: Food Hero

Ingredients:

• 1¼ cup all purpose flour
• ½ cup hot wheat cereal, uncooked
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ¼ cup (½ stick) butter, softened
• ⅓ cup crunchy peanut butter
• ⅔ cup firmly packed brown sugar
• 1 egg
• 1 teaspoon vanilla

Directions:

1. Wash hands with soap and water.  
2. Heat oven to 350 degrees F. 
3. In a bowl, mix flour, cereal, baking soda and salt; set aside.
4. Beat butter and peanut butter in a large bowl with an electric mixer on medium speed until well blended. Gradually add brown sugar, beating until light and fluffy. Blend in egg and vanilla. Gradually add flour mixture, beating well after each addition. 
5. Shape into 26 balls, each about 1 inch in diameter.
6. Place, 2 inches, apart, on ungreased baking sheet. Flatten each in a crisscross pattern with fork dipped in flour. 
7. Bake 12-15 minutes until edges are lightly browned. Cool 1 minute; remove from baking sheet and cool completely. 

Nutrition Note:

This recipe makes 26 cookies. Each cookie has 90 calories, 3.5 grams fat, 2 grams protein, 13 grams carbohydrates and 100 milligrams sodium.