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WIC Meals of the Month: The Choline Connection

Recipes to cook, eat and repeat

WIC Meals of the Month (MOM) is an opportunity for the WIC community to share recipes of their own, or from their favorite resources. This WIC MOM features choline, a nutrient the Dietary Guidelines acknowledge as important at each life stage and highlight the increased needs during pregnancy and lactation to ensure the health of both the mother and the baby.

Our recipe cards feature a number of contributions from Virginia Beach WIC (thanks!) to help you help your participants make the most of their food packages and connect with choline.

Want more recipes? Try these below.

Eggs are an excellent source of choline, versatile, and part of the WIC food packages! Recipes can be quick for on-the-go, like Veggie Omelet in a Mug, or for more of a sit-down meal, like Veggie Skillet Eggs and Garden Vegetable Cakes. Plus, since eggs are a part of a number of culture's dietary staples, there's no shortage of recipes, check out these egg recipes from around the world.

Want a vegetarian source? Soybeans are also an excellent source of choline. Toss some in to this Quinoa Salad or Bulgur Chickpea Salad (quinoa and other whole grains also offer up some choline) or use instead of the the chicken in these Sesame Noodles with Broccoli and Chicken (for those who do eat chicken, adding soybeans packs quite the choline punch since chicken is also a source of choline).

Looking for another reason to add more cruciferous veggies to your diet? Look no further - they too offer up some choline. Try the One Pan Roasted Green Veggies (below), Broccoli and Potato Soup, or the Brussels Sprouts, Cranberry and Bulgur Salad.

Breakfast Burrito

Sometimes a busy mom needs a meal she can eat with one hand. We got you. This filling, nutritious, eat-anytime, anywhere breakfast burrito is filled with the choline, protein, iodine and healthy fats that can hit the spot when you are eating for yourself and nourishing another.

Spinach and Cauliflower Smoothie

Smoothies are a great way to help us reach our 5 fruits and vegetables per day. This recipe does just that, with nutrients important for breastfeeding moms, like choline, calcium, and vitamin D, and will keep you satisfied on a busy day.

Power Bowl

Breastfeeding Moms are busy. Try this choline-packed power bowl for an easy, make-ahead and throw-together meal to eat while you nurse, or when you just do not feel like cooking. The components are filling, and easy to tailor just the way you like it!

Vegetable Soup

Soups can be the ultimate make ahead (and versatile) meal. Prepare this nutrient packed soup in the crock pot, or cook it low and slow on the stove. You can also whip this up just in time for a healthy dinner.

Salmon Corn and More Salad

Greens like spinach provides great nutrients like choline, magnesium, potassium, vitamins C and K, folate, and fiber. Pair that with the protein power of salmon and your body may feel as good as your taste buds after this refreshing, crunchy salad.

Peanut Butter Wrap-Ups

Looking for that simple, filling, on-the-go snack? Look no further. These travel-friendly wraps combine a favorite - peanut butter and banana - with whole grains to give you a healthy, finger food snack. Just tuck in a sandwich bag or food storage container, throw in your bag and be on your way!

Edamame Quinoa Salad

This salad is packed with protein, vitamin C, iron and fiber, and leaves you leftovers for days - a must have for busy days. Don't have quinoa? Substitute brown rice or barley.

Avocado Deviled Eggs

Using avocado in place of mayonnaise makes for a healthier version of the traditional deviled eggs, and can be fun for the kids to help prepare, especially the mashing!

One Pan Roasted Green Veggies

Need a go-to recipe for Brussels sprouts? Here you go! The oven's heat caramelizes the Brussels sprout's leaves, turning them lacy and crisp while tenderizing their touch core. Looking for even more flavor? Check out the balsamic vinegar and apple juice glaze variation.
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