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WIC Meals of the Month: Potassium - A Step in the Ripe Direction

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).


Masoor Dal

Dal is another term for lentils, particularly when they're prepared like a soup or stew. Lentils are rich in fiber, folate, iron, phosphorus, magnesium, zinc, and potassium. Add a dollop of plain yogurt for added creaminess.

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.

Rainbow Kebabs

Some kids can't resist food on a stick, especially when it is colorful! These fun rainbow kebabs offer plenty of protein and potassium for strong bones and muscles. Try these on their own, or with your kid’s, or your, favorite dip!

Sweet and Savory Broccoli Salad

This lightened up take on a great sweet and savory side is nutritious, offering up fiber, potassium, calcium and vitamin D (if using yogurt fortified with this nutrient), and couldn't be easier to make. A win-win!

Corn and Lima Bean Succotash

Pairing familiar veggies with unfamiliar ones can help to introduce them to kids. Not only will this help broaden their palate, but help your kiddos get important nutrients, like the potassium and fiber from lima beans and zucchini in this recipe.


The high price of meat can be stressful. Stress less and stretch a buck with this easy burger recipe. Bonus – not only do beans still provide potassium and choline, they also add fiber and folate.

Zucchini Fries

This finger food packs a potassium punch (and furnishes fiber), can go with any protein, and tastes great! Try it using zucchini, carrots, or squash to mix it up.

Creamy Veggie Dip

This twist on a typical onion dip is a heart healthy option made with low fat or nonfat yogurt, can be a great way for you or your kids to get more veggies, and is super quick and easy to make.

Yogurt Fruit Dip

This simple, flavorful dip pairs well with almost any fruit. And with calcium, vitamin D (if the yogurt is fortified with this nutrient), potassium, vitamin C, folate and fiber, this snack is a home run for health.

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.)

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