Buy fruits and vegetables in season when they are at their freshest and least expensive. There are so many delicious fruits and vegetables to enjoy during the fall and winter in D.C.! Be sure to try some of these recipes and see for yourself. To help you, we've put blue icons along the left side of the recipe cards. Each icon represents a food you can buy with your WIC checks! Here's a key:

Yogurt

Cereal

Juice

Beans

Fish

Peanut Butter

TOFU

Tofu

Milk

Grains 

Eggs

Cheese

Fruit/Vegetable

* Find a seasonal produce guide here!

Sweet Brussels Sprouts

Servings: 4

Time: 20 minutes

Ingredients: 

  • 3 c. Brussels sprouts

  • 2 tsp. vegetable oil

  • 2 T. onion, finely chopped

  • 1⁄2 c. chicken or vegetable broth

  • 1⁄8 tsp. balsamic vinegar

  • salt, to taste

Instructions:

  1. Place Brussels sprouts in a medium sauce pan with a small amount of water.

  2. Cover pan and steam for about 10minutes or until sprouts are crisp-tender.

  3. While sprouts are steaming, heat oil in a medium skillet. Add onion and sauté about 2 minutes

  4. Add steamed sprouts, broth, and balsamic vinegar to onions

  5. Cover and cook over medium heat for 2minutes.

  6. Remove lid and cook 2 more minutes, or until broth is absorbed.

  7. Add salt to taste.

Pumpkin Pudding

Servings: 6           Time: 5 minutes

Ingredients: 

  • 1 can pumpkin (15 oz, or 2 cups cooked mashed squash such as Hubbard)

  • 2 teaspoons pumpkin pie spice (or 1 teaspoon cinnamon)

  • 1/8 teaspoon salt

  • 1 1/2 cups milk (low-fat)

  • 1 package vanilla pudding (instant, 3.5 oz (small box))

Instructions:

  1. Remember to start by washing your hands. In a large bowl mix pumpkin, salt, and pumpkin spice together.

  2. Slowly stir in milk and mix well. Add instant pudding mix and stir for 2 minutes until it thickens. Refrigerate until serving time.

Butternut Squash with Black Beans

Servings: 6           Time: 45 minutes

Ingredients: 

  • 2 3⁄4 cups Butternut squash, cubed (1 small squash, about 1 pound)

  • 1 teaspoon vegetable oil

  • onion (small, chopped)

  • 1⁄4 teaspoon garlic powder

  • 1⁄4 cup red wine vinegar (or water)

  • 1⁄4 cup water

  • 2 cans black beans (16 ounces each, rinsed and drained)

  • 1⁄2 teaspoon oregano (optional)

Instructions:​

  1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

  2. Carefully peel the squash with a vegetable peeler or small knife.

  3. Cut the squash into 1/2 inch cubes.

  4. Peel and chop the onion.

  5. In a large pan, heat the oil. Add the onion, garlic powder, and squash.

  6. Cook for 5 minutes on medium heat.

  7. Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

  8. Add the beans and oregano. Cook until the beans are heated through.

Baked Squash

Servings: 4           Time: 45 minutes

Ingredients: 

  • vegetable cooking spray

  • Butternut (or acorn) squash

  • a pinch Salt

  • 2 tablespoons margarine or butter

  • 2 tablespoons brown sugar

  • 1 teaspoon cinnamon (optional)

  • 1/4 teaspoon ginger (optional)

Instructions:​

  1. Preheat the oven to 400 degrees.

  2. Cover baking sheet with foil and coat foil with vegetable cooking spray.

  3. Wash the squash.

  4. Cut the squash in half lengthwise on the cutting board.

  5. Scoop out the seeds and strings. Cut in 1/2-inch slices.

  6. Place the squash on the baking sheet.

  7. Sprinkle with salt.

  8. Melt margarine. Add brown sugar, cinnamon and ginger.

  9. Spread margarine mixture on squash.

  10. Bake 20 to 25 minutes or until tender.

  11. Enjoy!

Baked Tofu

Servings: 4

Time: 45 minutes

Ingredients: 

  • 2 tablespoons soy sauce

  • 1 teaspoon vegetable oil

  • 1 clove garlic, minced (or 1/4 teaspoon garlic powder)

  • 1 teaspoon fresh ginger, minced

  • 1 package tofu (firm or extra firm, water packed, 14 ounces, drained)

Instructions:

  1. Preheat oven to 350 degrees. Line a rimmed baking sheet with foil.

  2. Drain water from tofu. Wrap tofu in paper towels. Let set for about 5 minutes.

  3. While tofu is draining, combine soy sauce, garlic, ginger and vegetable oil in a small bowl.

  4. Slice tofu into 1/2 inch thick slices. Place tofu slices on foil lined baking sheet.

  5. Pour soy sauce mixture over tofu. Using a spatula or pancake turner, gently turn slices over to coat both sides with sauce.

  6. Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup or salad.

TOFU

Servings: 4           Time: 40 minutes

Roasted Tomato & Spinach Pasta

Ingredients: 

  • 2 cups cherry tomatoes (about 10 ounces)

  • 4 tablespoons oil (canola or vegetable), divided

  • 1/4 teaspoon salt

  • 1/4 teaspoon ground black pepper

  • 1/2 teaspoon garlic powder

  • 3 cups fresh spinach or 1 package (10 ounces) frozen chopped spinach, thawed

  • 8 ounces whole wheat spaghetti

  • 1 teaspoon Italian seasoning (optional)

  • 5 tablespoons Parmesan cheese

Instructions:

  1. Heat oven to 400°F.

  2. Rinse the tomatoes under running water. Cut in half. Spread on greased baking pan.

  3. Sprinkle oil (2 tablespoons), salt, pepper, and garlic powder on tomatoes. Stir to coat.

  4. Bake for 15-20 minutes.

  5. Follow package directions to cook spaghetti. Drain.

  6. If using fresh spinach, chop it up. If using frozen spinach, thaw, drain, and pat dry. Set aside.

  7. Add remaining 2 tablespoons oil, Italian seasoning, spinach, and baked tomatoes to the spaghetti. Stir until heated through. Serve with Parmesan cheese.

Honey-Glazed Turnips

Servings: 4

Time: 25 minutes

Ingredients: 

  • turnips, medium, about 1 1/2 pounds (sliced or cubed)

  • 2 tablespoons honey

  • 2 tablespoons canola oil

  • 1/4 cup water

  • salt and pepper, to taste

Instructions:

  1. Peel turnips.

  2. Dice or slice turnips into 1/2 inch pieces.

  3. In a medium saucepan, combine honey, canola oil and water and bring to a boil.

  4. Add turnips, salt and black pepper, cover and bring to a boil.

  5. Reduce to simmer and cook for about 10 minutes.

  6. Uncover and continue to cook until turnips are golden and glazed, about 10 minutes.

Basic Baked Sweet Potatoes

Servings: 4           Time: 1 hour 10 minutes

Ingredients: 

  • 4  sweet potatoes, scrubbed clean

  • 4 teaspoons unsalted butter

  • 1 teaspoon salt

Instructions:​

  1. Turn the oven on to BAKE and set it to 425 degrees.

  2. Put the sweet potatoes in the baking pan and, using the tip of the knife, poke them in a few places to make teeny holes (so the steam can escape while they're baking). Carefully put the baking pan in the oven and bake until tender, 45 minutes to 1 hour.

  3. Slice each potato open very carefully (remember, it's a hot potato and lots of steam will escape). Divide the butter and salt among the sweet potatoes and mash the seasoning in a bit with a fork. 

Bean and Veggie Soup

Servings: 8           Time: 45 minutes

Ingredients: 

  • 2 medium carrots

  • 1 small onion

  • 2 medium cloves garlic

  • 2 medium celery stalks

  • 1 large tomato

  • 1 medium yellow squash

  • 1 (15½-ounce) can red kidney beans

  • 1 Tablespoon canola oil

  • 1 teaspoon dried basil or oregano (optional)

  • ½ teaspoon salt and pepper

  • 2 (14½-ounce) cans low-sodium chicken or beef broth

  • ½ cup water

  • 1 cup frozen green sweet peas

  • 1 cup whole wheat pasta

*You can add fewer vegetables or more, based on what you have available. 

Instructions:​

  1. Peel carrots, onion, and garlic cloves. Rinse carrots, onion, celery, tomato, and squash.

  2. Dice onion, celery, and tomato. Mince garlic.

  3. Cut carrots and squash in half lengthwise. Place flat side down. Cut into thin, half-moon slices.

  4. In a colander, drain and rinse beans.

  5. In a large pot over medium heat, heat oil. Add carrots, onion, garlic, and celery. Cook until slightly soft.

  6. Add dried herbs, salt, and pepper. Stir.

  7. Add broth, water, tomatoes, squash, beans, and peas. Bring to a boil over high heat.

  8. Add pasta. Reduce heat and simmer. Cook until pasta is tender, about 8–12 minutes.

Servings: 4           Time: 30 minutes

Sauteed Greens

Ingredients: 

  • 1 pound collard greens

  • 4 medium cloves garlic

  • 2 Tablespoons canola oil

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

Instructions:

  1. Remove hard stems from greens.

  2. Stack leaves on top of each other. Roll into a tube shape. Make a few stacks if needed.

  3. Use a sharp knife to slice leaf rolls into ¼-inch wide strips.

  4. In a large bowl filled with cold water, add cut greens. Allow any dirt to settle to the bottom of the bowl. If greens are very dirty, repeat this step. Lift greens out of bowl. Shake off any excess water.

  5. Peel and mince garlic.

  6. In a large skillet over medium-high heat, heat oil.

  7. Add greens. Use caution, as oil might splatter when damp greens are placed in hot pan. If greens can't all fit in the pan at once, cook in two batches.

  8. Stir greens until wilted, about 1-2 minutes.

  9. Reduce heat to medium. Add garlic. Cook until greens are soft and excess water is gone, about 5-7 minutes. If garlic starts to brown or burn, reduce heat to medium-low.

  10. Season with salt and pepper. Serve right away.

Sweet Potato Fries

Servings: 6

Time: 45 minutes

Ingredients: 

  • 4 medium sweet potatoes

  • 1½ teaspoons paprika

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1⁄8 teaspoon cayenne pepper

  • 1 Tablespoon canola oil

  • Non-stick cooking spray

Instructions:

  1. Preheat oven to 450°F.

  2. Scrub and rinse sweet potatoes. Pat dry with a paper or kitchen towel.

  3. Leaving skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.

  4. In a large bowl, mix paprika, salt, ground black pepper, and cayenne pepper. Add oil. Blend with a fork until there are no lumps.

  5. Add sweet potato strips to the bowl. Toss until they are coated on all sides.

  6. Coat baking sheet with non-stick cooking spray. Place sweet potatoes in a single layer on the sheet.

  7. Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are tender.

Stove-Top Beans

Servings: 4           Time: 45 minutes

Ingredients: 

  • 3 1/4 cups navy beans, canned

  • 1 cup water

  • 2/3 cup tomato puree

  • 1/2 cup onion, chopped

  • 1 medium apple, finely chopped (optional)

  • 1 tablespoon mustard

  • 1 1/2 teaspoons Worcestershire sauce

  • 2 teaspoons sugar

  • 1/8 teaspoon pepper

Instructions:​

  1. Mix beans with other ingredients in saucepan. Bring to a boil. Reduce heat, cover, and boil gently 30 minutes.

  2. Continue cooking, uncovered, until sauce is of desired consistency—about 10 minutes.

Kale with Nuts and Raisins

Servings: 5           Time: 25 minutes

Ingredients: 

  • 1/4 cup nuts, chopped

  • 2 tablespoons vegetable oil

  • 2 cloves garlic, chopped

  • 4 cups kale, stems removed and chopped (1 bunch)

  • 1/2 cup raisins

  • salt (optional, to taste)

Instructions:​

  1. Heat oven to 350°F.

  2. On a baking sheet, toast nuts for 5 minutes.

  3. Heat oil in frying pan on medium heat.

  4. Add garlic and kale to frying pan and cook for 4 minutes.

  5. Add raisins and nuts and cook for 1 minute more.

  6. Add salt to taste (optional)

Roasted Cauliflower

Servings: 8           Time: 30 minutes

Ingredients: 

  • 1 cauliflower head

  • 2 tablespoons olive oil

  • 1/4 teaspoon salt

  • 1/4 teaspoon pepper

  • 1/2 cup shredded Parmesan cheese

Instructions:​

  1. Remove outer leaves of cauliflower. Cut florets off the stem. Wash and drain.

  2. Combine oil, salt and pepper in a large bowl. Toss the cauliflower florets in the oil mixture.

  3. Spread cauliflower on a large rimmed baking sheet.

  4. Roast in the oven at 450 degrees 15-20 minutes until the cauliflower starts to soften and begins to brown.

  5. Sprinkle with cheese. Continue to roast for 5-10 minutes.

Kale Salad

Servings: 4

Time: 10 minutes

Ingredients: 

  • 4 cups chopped kale leaves

  • 3 tablespoons olive oil

  • 1 tablespoon lemon juice

  • ¼ teaspoon salt

  • ½ apple, cored and shredded or chopped

  • ¼ cup coarsely chopped toasted almonds or walnuts

  • ¼ cup shredded cheese

Instructions:

  1. Strip the ruffly leaves off of the kale’s stems by grasping the bottom of each stem and pulling your hand up along it forcefully. The leaves will come off and leave behind the tough stems, which you can throw away.

  2. Stack and bunch the leaves together on the cutting board and use the knife to cut across the stack so that you end up with skinny slivers of kale.

  3. Put the kale in the bowl with the rest of the ingredients and toss (“toss” means to mix together lightly) using tongs or salad servers. Taste the salad and add a pinch more salt or a squeeze of lemon if you think it needs it.

  4. Serve right away. 

Recipe from Chop Chop Magazine at http://www.chopchopmag.org/recipe/kale-salad

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