U.S. flag

An official website of the United States government

  1. Home
  2. topic
  3. WIC Meals of the Month
  4. Fiber Optics

Fiber Optics

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 fiber - an important nutrient woven into and throughout a healthy diet. The Dietary Guidelines for Americans consider fiber to be a nutrient of public health concern for those 2 years of age and older since low intakes are associated with health concerns.

Fiber-rich foods are also good sources of other nutrients, but more than 90 percent of women don’t meet the recommended fiber intakes.

Check out healthier takes on comfort foods, like the Beyond Basic Grilled Cheese (below). Pair it with a some Sensational Foil-Pack Vegetables, or a side Broccoli and Everything Salad for a hearty, fiber-filled filling meal.

Try standalone recipes that are a complete meal by themselves, like the Spaghetti Squash Burrito Bowl and 5 A Day Bulgur Wheat.

Want a lighter snack? How about dipping veggies or whole wheat pita in some hummus, or popping some roasted chickpeas for a satisfying crunch?

Looking to satisfy a sweet tooth? This Microwave Apple offers the flavor of apple pie without all the work - or fat and sugar! Try no-bake recipes like the Peanut Butter Oatmeal Bites (below) or Honey Milk Balls that call for a only handful of ingredients. Bonus - these recipes also offer protein and other nutrients, like calcium or fiber.

 

Eye on Nutrition: Fiber

Eye on Nutrition Series

Peanut Butter Oatmeal Bites

Satisfy your sweet tooth with these easy-to-make, no-bake bites (courtesy of Iowa WIC) that also pack some protein and fiber - a win-win!

Savory Garlicky Oatmeal with Egg

Oatmeal for breakfast is a staple, but have you ever had it savory instead of sweet? Try this different spin loaded with fiber from the oats, protein from the egg (and oats), and tons of flavor for a satisfying breakfast, lunch or any meal!

Springtime Barley Salad

For those unfamiliar with barley, this fresh springtime salad is a great way to introduce this whole grain, while keeping some familiar fruits and vegetables in the mix for kids. Plus, it’s chock full of fiber (as well as protein and other nutrients) for lasting energy and satiety.

Beyond Basic Grilled Cheese

Quick and easy doesn't have to mean boring or unhealthy. This spin on the classic grilled cheese sandwich makes it anything but basic. 

Tortilla Pizza

This kid-friendly meal can satisfy even the choosiest of eaters, and you’ll be satisfied knowing they’re getting the fiber they need. Get the kids involved in picking their own toppings and encourage them to try new fruits and vegetables. Turn pizza night into an opportunity for your child to try (and like) a new food!

One Bowl Cheesy Cauliflower Mash

Introducing a vegetable in many different ways can be the key to getting a child to accept a new food. This cheesy alternative just might not only help them accept a new food, but leave them asking for more!

Cowboy Caviar

Packed with iron, vitamin C and fiber, this recipe is a great way to get protein and is perfect for little helpers to get involved.

Stewed Lentils

Lentils are a fast and easy protein source packed with folate, fiber, and B vitamins and offer a good dose of magnesium and potassium. This recipe is a great filling and flavorful meal on a budget. Spices help to bring freshness and warmth, while the lentils give long-lasting energy.