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 potassium, a mineral that the Dietary Guidelines for Americans consider to be a nutrient 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 participants make the most of their food packages and take a step in the ripe direction to get the potassium they need.
(Okay, we know that potassium is in more foods than fruits and veggies - though these have the highest amounts, and Americans don't get enough. Don't worry, we haven't left out other potassium stars - see Masoor Dal that features a sweeter (red) lentil, Stretch-A-Burger with beans as a fiber-filled meat filler, and other recipes below).
Salmon and Corn Chowder
Sweet and Savory Broccoli Salad
Corn and Lima Bean Succotash
Creamy Veggie Dip
Yogurt Fruit Dip
Get the biggest bang for your buck
Looking to make the most of each bite? Greens, potatoes and Lima beans are among the veggies (and foods in general) with the highest amount of potassium per serving.
Get your greens with Seared Greens or Pasta with Greens, Beans, and Chicken, or try Alabama WIC's recipes.
Power up your potato game with a Spanish Frittata, Kale Hash Browns, or Sweet Potato Pancakes with Balsamic Maple Mushrooms.
Boost your bean intake with Corn and Lima Bean Succotash (above), Three Sisters Succotash, Brunswick Stew, or Marinated Three-Bean Salad.
Acorn squash also gets an A+ for potassium. Add these to your recipe inventory: Sweet Acorn Squash, Orange Honeyed Acorn Squash, and Squash Soup.
Take advantage of what's in season
Even if a fruit or veggie isn't as high in potassium as others, every bit (and bite) helps - especially since fruit and veggies offer other important nutrients like folate and fiber. Dunk favorite fruits into the Yogurt Dip (above), veggies into the Creamy Dip (above) or Greek Style Cucumber Yogurt Sauce, or try out some Farmers' Market-inspired recipes.
DC WIC’s Farmer's Market Program features seasonal produce recipes like July's Cherry Salad, No-Cook Salsa, and Roasted Bell Peppers.
Maryland WIC's Farmers' Market Cookbook likewise offers seasonal recipes, like the Summer Melon Cooler, Sweet & Spicy Roasted Carrots, and Roasted Delicata Squash.
Texas WIC combines colorful fruits and veggies for a fun rainbow roll - pair it with the Unicorn Smoothie featured in our Dynamic Duo for Building Bones WIC MOM for a food combo that's sure to capture kids' attention...and taste buds!
You can get your leafy greens with Alabama WIC's Fresh Farmers Market Spinach recipe with just 3 ingredients, Sautéed Collard Greens or Spinach and Mesclun Salad with Fresh Strawberries and Sweet-Hot Pecans (Note: this recipe suggests to add a soft cheese. Those who are pregnant should follow CDC’s advice about eating soft cheeses.)