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WIC Meals of the Month: Dynamic Duo for Building Bones

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 calcium and vitamin D – the dynamic duo for building better bones (and other important functions, particularly for mom and baby). The Dietary Guidelines for Americans consider calcium and vitamin D to be nutrients of public health concern for those 2 years of age and older since low intakes are associated with health concerns. 

We've gathered contributions from the WIC community that we've added to our collection, or linked to, to help you help your participants make the most of their food packages and build better bones with foods high in calcium and/or vitamin D.

According to the Dietary Guidelines, 60 percent of women older than age 19 years do not consume enough calcium, and more than 90 percent do not consume enough vitamin D.

Liven up breakfast with unique (and colorful) dishes, like the Unicorn Smoothie below or the Breakfast Banana Split. Want to wake up to something a bit warmer? How about the Garden Frittata?

Sardines are a good source of both calcium and vitamin D - try them in a Sardine, Cucumber, Tomato Sandwich or on Roasted Red Pepper Sardine Toast (see below). Want other fish options to up your vitamin D game? Try the ones below, or some no-cook recipes, like the Mediterranean Salmon Salad or Tuscan Tuna Salad Wrap.

Those following a lacto-vegetarian diet can try Spinach and Black Bean Enchiladas (or an easy cheesy version), or the Mozzarella Snackers below.


Unicorn Smoothie

Dazzle your kids with the naturally colorful layers in this fruit smoothie. Add a fruit skewer to take this fun rainbow recipe loaded with protein, vitamins C and D, calcium, and fiber (as well as a good dose of folate) to the next level.

Mozzarella Snackers

An ooey gooey classic is getting a twist using wholesome WIC ingredients! Parents with cheese-loving kids can feel good about this calcium-filled snack with added whole grains. Using your oven instead of frying can also make this kid friendly, healthy and easy to clean up!

Greek Style Cucumber Yogurt Sauce

This cool tangy sauce is a great source of calcium (and vitamin D if fortified) to add to chicken, dip veggies or even use as a salad dressing! Kids will love this new way to use a cucumber (and squeezing the grated cucumber), and you can feel great from the calcium and probiotics added from the yogurt.

Fruity Frozen Yogurt

It doesn't have to be Summer for this sweet treat to hit the spot! Creamy yogurt loaded with calcium (and, if fortified, vitamin D), paired with fiber-packed and vitamin C-rich fruit can help to put a new tool in your summer treat tool belt. Just blend, freeze and enjoy!

Peanut Butter Banana Smoothie

This easy recipe brings together the dynamic duo of snacking with the dynamic duo of bone health. If your kids love peanut butter this might be the next crowd pleaser for them. With a mix of banana, peanut butter and milk it's filling and nutritious!

Salmon and Corn Chowder

Breastfeeding moms need nutritious meals and snacks, and quick is ideal. This chowder is great to make ahead for an on-demand heat-and-eat wholesome meal. Packed with protein, vitamin D and calcium, this soup is filling and nutritious.

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.

Peanut Noodles with Tofu

Tofu is a great source of protein, as well as iron, zinc, and calcium. It can be a great addition to a number of recipes since it has little to no flavor alone and absorbs flavors easily. Not sure what to do with it? No problem! This recipe helps bridge the unfamiliar with the familiar.

Weeknight Tuna Burger

Try this quick and easy recipe to take the stress out of meal prep! Using a protein like canned tuna that's already cooked reduces cook time! Make this wholesome hit a homerun with some vegetable toppings!

Fish Tacos with Tangy Slaw

Try this twist on a traditional slaw for a heart healthy way to change up taco night. By limiting salt, using nonfat yogurt instead of sour cream or mayo, and using a lean protein such as fish, this recipe will help keep your heart in tip-top shape!

Roasted Red Pepper & Sardine Toast

Sardines are healthy, low-cost and delicious. Try this simple 5-minute recipe to work more of these tasty little fish, rich in protein, vitamin D and calcium, into your diet.
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