Cooking with WIC by Knox County Health Department

This cookbook developed by: Penny Bollivar RN, CHP Knox County Health Department

â&#x20AC;&#x153;In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disabilityâ&#x20AC;?.

Table of Contents Bean Recipes pages 3-12 Egg Recipes pages 13-18 Cheese Recipes pages 19-28 Peanut Butter Recipes pages 29-35 Tuna Recipes pages 36-40 Carrots pages 41-46 Cereal pages 47-53 Milk pages 54-64 Juice pages 65-73

BEANS

Lentil Spaghetti Sauce 1-cup onion, chopped 1 garlic clove, chopped fine or 1 t. garlic powder 1 cup rinsed lentils 2 cups water or broth 2 (16 oz.) cans tomato sauce or 32 oz. spaghetti sauce ½ t. oregano ¼ t. cayenne (red) pepper 1 (4 ½ oz.) can mushrooms (optional) Add onions, garlic and rinsed lentils to water or broth. Bring to a boil; turn down to a simmer and cover. Cook until tender, about 30-45 minutes (the water will be almost gone). Add the rest of the ingredients and simmer for 20-30 minutes. Ladle over your favorite noodles to serve.

Lentils and Rice 1 cup lentils 2 T. oil 1 carrot, chopped 2 T. parsley ½ t. salt 1 (16oz.) diced tomatoes

1 cup uncooked rice 1 large onion, chopped 1 stalk celery, chopped ½ t. basil ¼ t. pepper 1 cup grated cheese

Wash lentils and cook in 3 cups water until tender (about 1 hour). Drain. Cook rice according to package directions. Sauté onions, carrots and celery in oil until soft. Add parsley, oregano, basil, tomatoes, salt and pepper. Add lentils, rice and cheese. Heat well and serve.

Greek “Passion” Soup 6 cups water 1 med. onion, chopped 1 cup chopped green pepper ½ cup chopped celery 3 T. tomato paste ½ t. oregano 3 T. vinegar

1 lb. lentils 2 cloves minced garlic ½ cup chopped carrots ¼ cup margarine 1 bay leaf salt to taste 1 cup cubed cheese (optional)

In a kettle or large pot, boil all ingredients except salt, vinegar and cheese (optional) until done (about 1 hour). Add water as needed. Add salt and vinegar. Place cubed cheese in bottom of each bowl and cover with soup to serve. Tip- this soup is semi-thick and tastes better when day-old.

Frijoles Soup 2 cups dried pinto beans 5 cups water 2 T. margarine or oil ½ cup chopped onion salt to taste 2 t. chili powder ¼ t. oregano ¼ t. cumin (optional) 1 to 2 cups water 1 (16oz.) can diced tomatoes, undrained 2 cups shredded Cheddar cheese Sort and soak beans over night, drain water off. In a large saucepan, combine soaked beans, 5 cups water, margarine or oil, onion and salt. Bring to a boil; reduce heat. Cover and simmer until beans are tender, 1 to 1 ½ hours. Drain beans, reserving liquid. Mash beans using reserved cooking liquid as needed. In a 4 quart pot, combine mashed beans, remaining reserved cooking liquid, tomatoes, chili powder, (cumin), and oregano. Add more water if needed. Cover and simmer 20 minutes. Add cheese. Stir constantly over medium heat until cheese melts. Serve immediately.

Vegetable Bean Soup 1 large green pepper chopped 1 clove minced garlic 1 med. onion, chopped 2 med. carrots, sliced 2 stalks celery, sliced 2 T. oil or margarine ½ t. oregano 2 t. salt ½ t. basil 1/8 t. pepper 1 ¼ cup total dried beans, combine two or more of these: black, red, lima, pinto, navy or Great Northern beans. ¾ cup lentils ¾ cup split peas or barley 6 cups tomato juice or V-8 juice Soak bean mixture (not the lentils or split peas). Sauté vegetables in oil or margarine. Place all ingredients in large pot. Add water as needed. Simmer 3-4 hours.

Black – Eyed Pea Soup 1 lb. dried black–eyed peas ¾ cup chopped onion 2 T. margarine 7 cups water 1 bay leaf 1 t. salt ¼ t. oregano or ¼ t. thyme 1 (16 oz.) can whole tomatoes, undrained, diced 4 hot dogs, sliced Sort and rinse peas. In a 4 quart pot, sauté onions in margarine until tender but not browned. Add rinsed peas, water, bay leaf, salt and oregano (or thyme). Bring to a boil; reduce heat. Cover and simmer until peas are tender, 1 to 1 ½ hours. Add tomatoes and stir in hot dog slices. Cover and simmer 30 minutes longer

Beef, Beans and Macaroni Chili ½ lb. ground beef 1 small chopped onion 1(16oz.) can whole tomatoes (save liquid) 1 ¾ cup cooked kidney beans (save liquid) 2 t. chili powder ¾ cup uncooked elbow macaroni Cook the kidney beans. Drain. Brown ground beef and onion in skillet. Drain off fat. Chop tomatoes. Add enough water to tomato and bean liquid to equal 1 cup. Add chopped tomatoes, kidney beans, liquid, chili powder and macaroni to beef mixture. Simmer, covered, about 20 minutes until macaroni is tender. Stir occasionally to keep from sticking. Thin with water while cooking, if necessary.

Easy Bean Bake 2 cups cooked lima beans, drained 2 cups cooked kidney beans, drained 2 cups cooked navy or Great Northern beans, drained 3 onions, chopped 1 clove garlic, minced 3 T. oil ½ cup ketchup 2 T. molasses 3 T. brown sugar 1 T. vinegar 1 t. salt 1 t. dry mustard ¼ t. black pepper Cook beans and drain. Combine all ingredients in 1 ½ qt. baking dish; cover. Bake for 1 hour at 350 degrees. Remove cover; bake 15 minutes more.

Summer Beans 1 (28oz.) can or jar baked beans 2 cups cooked Navy beans or Great Northern beans, drained 2 cups cooked garbanzo beans, drained 1 T. oil or margarine 1-½ cups chopped onions 1/3 cup packed brown sugar ½ cup vinegar 1 clove garlic, minced 1 t. mustard In a large bowl combine baked beans, navy beans (or Great Northern beans) and garbanzo beans; set aside. In a 10-inch skillet over med. heat, cook garlic and onion in oil until onion is tender, about 5 minutes, stirring occasionally. Stir in brown sugar, vinegar and mustard. Add hot mixture to beans and toss well. Cover and refrigerate at least 3 hours or until well chilled.

Old Time Bean Salad 1 cup cooked garbanzo beans 1 cup cooked kidney beans 1 cup cooked green beans 1 cup cooked celery 2 hard-boiled eggs, sliced 1 sm. onion, chopped ½ cup sugar ½ t. salt ¼ t. pepper ¼ cup salad oil 1/3-cup vinegar Cook the garbanzo and kidney beans. Drain and cool thoroughly. In a large bowl, mix beans, celery, eggs and onion. In a separate bowl, prepare the dressing by mixing the sugar, salt, pepper, salad oil and vinegar. Pour the dressing over the beans and mix well. Refrigerate several hours. Serve plain or on top of fresh spinach.

Bean and Cheese Salad 1 cup dried navy beans 4 cups water 2 T. onion, finely chopped ½ green bell pepper, finely chopped 1 cup celery, finely chopped 1 cup cheddar cheese, diced ½ cup mayonnaise or salad dressing 1 T. vinegar 1 t. prepared mustard salt and pepper to taste Prepare and cook beans. Drain and cool bean thoroughly. Add onion, green pepper, celery and cheese to the cooled beans. Blend together mayonnaise (or salad dressing), vinegar, mustard, salt and pepper. Pour over bean mixture and toss gently. Chill before serving.

Chili Bean Dip 2 cups cooked kidney beans ¼ cup cooking liquid from beans 1 T. vinegar ¾ t. chili powder 1/8 t. cumin 2 t. onion, finely chopped 2 t. parsley, chopped Prepare and cook beans. Drain but reserve ¼ cup liquid. Mash beans with reserved cooking liquid until no large bean pieces remain. Stir in vinegar, chili powder, cumin, onion and parsley. Mix well.

Sassy Bean Salsa 3 cups cooked or canned black, red, pinto beans, drained 2 cans tomatoes (14.5oz. each), diced 1 can whole kernel corn (15.5 oz.) 1 cup chopped onion 1 can green chilies (4 oz).diced 1 T. chili powder ½ t. garlic powder Combine all ingredients in large bowl; mix well. Refrigerate unused portions. This recipe makes a large portion. The extra can be made into a wonderful “salsa” soup. Brown 1 lb. of hamburger in a pan. Drain off fat and add to left over salsa and simmer until warmed through. Serve with tortillas.

Western Chili Con Carne 1 T. oil ¾ t. salt ¾ lb. ground beef 3 1/3 cups kidney beans 2 t. chili powder ½ t. oregano 1/8 t. ground cumin 1-16 oz. can tomatoes

½ cup chopped onion 1 clove garlic, minced 1 cup water 1 t. paprika ¼ t. pepper 1 bay leaf 4 ½ t. corn meal

Sauté onion and garlic in oil until tender. Add ground beef and brown, breaking apart with fork. Stir in beans, water, seasonings and tomatoes: bring to boil. Reduce heat and simmer, uncovered, about 1 hour, stirring occasionally. To thicken, slowly add cornmeal, stirring constantly. Cook over medium high heat until mixture thickens. Remove bay leaf.

Bean Salad ½ cup cooked kidney beans ½ cup Great Northern beans ½ cup sliced radishes ¼ cup sliced green onions 2 T. lemon juice 1 clove minced garlic ½ cup cooked pinto beans ¾ cup sliced celery ½ cup diced cucumber ¼ cup salad oil 1 T. vinegar ½ t. salt Combine beans and vegetables. Beat together oil, lemon juice, vinegar, garlic, and salt. Pour dressing over beans and toss to coat thoroughly. Chill for 2 hours before serving.

Mexican Bean Soup 1 ½ cups dried pinto beans, cleaned and soaked 1 can (14 ¼ oz.) chicken or vegetable broth 2-½ cups water 1 med. onion, chopped 1 med. carrot, peeled, halved, and sliced 6 oz. diced ham 1 T. chopped jalapeno pepper 2 ½ t. chili powder 1 t. ground cumin Combine all of the ingredients in a 3-quart pot and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for about 2 hours, or until the beans are soft and the liquid is thick. Add a little more water during cooking if the soup begins to dry out. Ladle the soup into individual serving bowls, and serve hot. Good with cornbread or served over rice.

Ranch Beans ¼ cup green pepper, chopped 1 ¾ cup canned vegetarian beans 1 ¾ cup canned kidney beans, drained 2 T. catsup 2 T. molasses ½ t. dried onion Place all ingredients in saucepan and heat thoroughly, about 10 min.

Easy Bean Soup Soak 1 lb navy beans over night in 2 quarts water. Drain and rinse after soaking. Put bean in large dutch oven pan. Add 3 quarts water, 1 lb diced ham, 2 stalks diced celery, 2 shredded carrots, 1 medium chopped onion, and 16 oz can tomato sauce. Add salt and pepper to taste. Put lid on pan. Bake at 325 degrees for 4 hours. Serve with corn bread muffins. It’s even better reheated.

EGGS

Hard Boiled Eggs Place eggs in saucepan. Cover with cold water. Put lid on pan and heat until water boils. Let boil 3 minutes. Turn off heat, do not remove cover, and let stand 20 minutes. Drain and rinse with cold water. Refrigerate until ready to use.

Tuna Scramble 6 eggs 1 can water-packed tuna (6-7 oz. can) Âź cup skim milk Âź t. pepper toast Beat eggs. Drain tuna. Mix tuna with eggs. Add milk and pepper. Pour into a greased 8x8 inch baking pan. Bake at 350 degrees for 15-20 minutes until firm. Stir once during baking. Serve on toast.

MacWic Sandwiches (6 servings) 6 English muffins, split in half 3 oz. WIC cheese, sliced into 6 pieces 6 scrambles eggs Place English muffins on cookie sheet and toast in 350 degree oven until slightly brown. In the meantime, prepare scrambled eggs. Remove muffins from oven. Cover each muffin half with scrambled eggs. Top with a slice of cheese. Return to oven and bake until cheese melts, about 3-5 minutes.

Quick Pasta & Egg Salad (6-8 servings) 1 (12 oz.) package spiral-shaped noodles 1 (16 oz.) package frozen mixed vegetables containing broccoli, cauliflower and carrots ¾ cup low-calorie bottled Italian salad dressing 8 hard-boiled eggs, chopped Thaw vegetables (do not cook). Cook noodles in boiling water according to package directions. Drain noodles. In a large bowl, mix together cooked noodles, thawed vegetables, eggs and salad dressing. Cover and chill.

Mexican Egg Burritos (6 servings) 6 eggs 1 cup chopped onion ½ cup chopped green pepper ½ cup WIC cheese, grated 1 (15 oz.) can tomato sauce or jar of salsa 6 tortillas Beat together eggs, onion, green pepper and one cup of tomato sauce or salsa. Cook in greased skillet over medium heat for 5 minutes, stirring constantly. Add ¼ cup of the cheese and cook until cheese melts. Spread some of the egg mixture down the middle of each tortilla. Roll tortillas around filling and place the rolls in 8x8 inch baking dish. Pour the rest of the tomato sauce or salsa over the rolls and sprinkle with the rest of the cheese. Bake at 350 degrees for 10 minutes

Egg Foo Yung 6 eggs, beaten ½ t. salt 1 t. soy sauce ¾ cup diced cooked meat (chicken, pork or ham) 1-1 ½ cups bean sprouts, rinsed and drained 2 T. vegetable oil Combine eggs, salt and soy sauce, and beat well. Add meat and bean sprouts. Heat oil in fry pan. Drop ¼ of egg mixture into pan and fry until brown. Turn and brown other side. Repeat with rest of mixture.

Egg Salad (4 servings) 4-6 hard boiled eggs, chopped ¼ cup minced celery 2 T. chopped pickles, dill or sweet ¼ - ½ cup reduced-fat mayonnaise salt and pepper to taste Combine all ingredients and mix well. Eat with crackers, on bread, or plain. Refrigerate leftovers promptly.

Potato Salad (4-6 servings) 3-4 medium potatoes, peeled, cooked and cubed 3 hard-boiled eggs, chopped 1/3 cup minced onion 1 cup chopped celery ¼ cup chopped pickles or pickle relish 1 t. salt, (pepper to taste) 1-1 ½ cups mayonnaise In a large bowl, combine all ingredients. Toss lightly. Cover and chill until serving time. Refrigerate leftovers promptly.

Baked Custard (4 servings) 3 eggs, beaten ¼ cup sugar 1/8 t. nutmeg (optional)

2 cups milk 1 t. vanilla

Blend ingredients together. Pour into one-quart baking dish. Place in a pan of hot water. Bake at 325 degrees for one hour or until a knife inserted into the center comes out clean.

Egg Salad-Cheese Sandwiches ¼ cup chopped celery 2 T. chopped onion 6 hard-boiled eggs, chopped 3 T. low-calorie mayonnaise or plain yogurt 1/8 t. pepper ½ t. lemon juice (optional) ½ cup shredded cheese Mix mayonnaise (or yogurt), pepper and lemon juice until smooth. Add celery, onion and eggs. Mix well. Add cheese and stir lightly. Spread on whole wheat bread or rye crackers.

Mexican Deviled Eggs 8 hard-cooked eggs ½ cup shredded cheddar cheese 2 T. sliced green onion salt to taste

¼ cup mayonnaise ¼ cup salsa 1 T. sour cream

Slice eggs in half, lengthwise, Remove yolks and set whites aside. In a small bowl, mash yolks with cheese, mayonnaise, salsa, onions, sour cream and salt. Evenly fill the egg whites. Serve immediately or chill until ready to serve. May sprinkle with paprika, if desired.

Breakfast Casserole 6 slices bread 2 cups milk 1 ½ cup shredded cheese

6 beaten eggs 1 lb. sausage 1 t. salt

Butter bread lightly and place in a greased 9x13 pan and set aside. Brown sausage and drain. Sprinkle sausage on bread, put cheese over the sausage. Combine eggs, milk and salt; pour over cheese. Cover and chill overnight. Remove from refrigerator 15 minutes before baking. Bake at 350 degrees for 45 minutes or until set. Serves 8.

Meat Loaf 2 eggs, beaten 2/3 cup dry oatmeal or bread crumbs 2 T. grated onion 1 ½ lbs. ground beef

¾ cup milk 1 t. salt dash pepper

Sauce for top: ¼ cup ketchup 2 T. brown sugar ¼ t. nutmeg Combine all ingredients for meat mixture in a bowl. Put meat mixture in a loaf dish. Bake at 350 degrees for 1 hour. Mix sauce for top while meat loaf is baking. When meat loaf is done, take out and put sauce on top. Cook for 15 minutes. (leftovers make great meat loaf sandwiches.)

CHEESE

Baked Cheese Sticks 4 cups corn flakes cereal, crushed to 1 cup 1 t. garlic salt ½ t. oregano ¼ cup flour 2 egg whites 2 T. water 1 package (8oz.) mozzarella cheese Combine cereal, garlic salt and oregano in shallow bowl. Put flour in 2nd bowl. In 3rd bowl beat egg whites and water together. Cut cheese into 12 sticks. Dip cheese in flour, then egg, then cereal mixture. Repeat dipping process so that cheese is double coated. Place on foil lined shallow baking pan. Lightly spray coated cheese sticks with cooking spray. Let stand 30 minutes. Bake at 400 degrees for 8 minutes or until cheese is soft and sticks are lightly browned. Serve hot with pizza sauce or salsa.

Enchilada Bake (serves 4) ½ med. onion, chopped 1 garlic clove, chopped ½ cup mushrooms, sliced ½ cup green pepper, chopped 1 t. oil 1 ½ cups cooked kidney beans 1 ½ cups stewed or whole tomatoes 1 t. chili powder 8 corn tortillas 1 cup Monterey Jack cheese, shredded Cook onion, garlic, mushrooms and green pepper in oil. Add beans, tomatoes and chili powder. In a greased 8x8 inch pan, layer tortillas, sauce and cheese. Repeat layers ending with sauce. Bake at 350 degrees for 20 minutes.

Terrific Veggie Pie (4 servings) 1 cup crushed WIC flake cereal with 1 t. basil or 1 cup seasoned bread crumbs 1 cup Swiss cheese, shredded 1 cup cooked, chopped broccoli or spinach 4 eggs, slightly beaten 1 cup skim milk salt and pepper to taste Drain cooked broccoli or spinach well. Cover bottom of 8x8 inch greased baking dish with bread or cereal crumbs and sprinkle with cheese. Add cooked vegetables. Combine eggs, milk and salt and pepper in bowl. Pour egg mixture over vegetables. Bake at 350 degrees for 50-60 minutes or until a knife inserted in the center comes out clean.

Macaroni and Cheese (6 servings) 1 ½ cups uncooked elbow macaroni 2 cups Cheddar cheese, grated, or American cheese, cubed 1 ¼ cups skim milk 1 T. chopped onion ¼ t. pepper ¼ cup WIC flake cereal, crushed Cook macaroni according to package directions. Drain. Mix together macaroni, cheese, milk, onion and pepper. Pour into greased 1 1/2 –quart casserole. Sprinkle with cereal. Bake at 350 degrees for 35 minutes.

Hot Cheese Sandwich (6 servings) 1 cup shredded Cheddar cheese 1 cup shredded Swiss cheese 1 hard-boiled egg, chopped 1 T. chopped onion ¼ t. pepper 2 T. low-calorie mayonnaise or plain yogurt 6 large rolls In a small bowl, combine Cheddar cheese, Swiss cheese, egg, mayonnaise (or yogurt), onion and pepper. Stir until well mixed. Spoon 1/3 cup of filling on bottom half of each roll. Place top of roll over filling and wrap each sandwich in foil. Bake at 350 degrees for 15-20 minutes.

Cheddar Chops Casserole (serves 6) 1 cup uncooked rice 1 t. salt 1 medium onion, sliced 2 cups (16oz.) tomatoes, un-drained 6 slices American or Cheddar cheese

6 pork chops ¼ t. pepper 1 cup green. pepper, slices ½ cup water

Cook rice according to package directions. Trim fat from chops. Brown chops in fry pan and season with salt and pepper. Spoon cooked rice into large baking dish (13x9 inch). Top with onions and green pepper. Place chops over vegetables. Pour tomatoes and water over chops. Cover and bake 1 hour at 350 degrees. Remove from oven. Add ½ cup more water if dry. Place a cheese slice on each chop. Cover and return to oven. Turn oven down to 300 degrees and bake 15 minutes more to melt cheese.

Cheesy Cream Soup (2-3 servings) 2 T. margarine 2 T. flour ½ t. salt 1 cup shredded cheese

1/3 cup chopped onion 1 ½ cups milk dash of pepper

Melt margarine in saucepan. Add onion and cook until tender. Blend in flour until mixture is smooth. Add milk, seasonings and cheese. Cook until mixture boils and thickens, stirring constantly.

Colorful Chicken Casserole (6 servings) 2 ½ cups (20 oz.) frozen mixed vegetables (cauliflower, broccoli, carrots), cooked and drained. 1/3 cup chopped onion 1 ½ -2 cups cubed cooked chicken or turkey 1 t. salt ¼ t. pepper 1 cup mayonnaise or salad dressing 1 ½ cups shredded Cheddar cheese Combine vegetables, chicken and seasoning. Add enough mayonnaise to moisten. Spread mixture in large baking pan (13x9inch). Sprinkle cheese on top. Bake at 350 degrees for 45 minutes.

Chili Cheese Dip 2 cups cheese cubes, cheese of your choice 1/3 cup canned, chopped tomatoes 1 t. chili peppers (add more to taste) low-fat tortilla chips Place cheese cubes in top of a double boiler over boiling water. Stir constantly until cheese is melted. Stir in the tomatoes and peppers until well blended and creamy. Serve hot with low-fat tortilla chips.

Cheese Ball 2 cups shredded, cheddar cheese 1-3oz package soft cream cheese 2/3 cup evaporated milk ½ cup chopped pecans or walnuts 1 cup grated parmesan cheese 5 T. crumbled blue cheese ½ t. dry, hot mustard Beat together cheeses, mustard and evaporated milk. Chill 1 hour or until firm. Shape into a ball. Roll in chopped nuts. Wrap with waxed paper. Chill. Serve with crackers. Makes 1 large ball.

Cheesy Corn Bread 1 cup corn meal ½ t. salt 1 egg 1 cup flour ¼ cup chopped onion ¼ cup shortening

1 cup grated cheddar cheese 1 cup milk ¼ cup sugar 1 cup canned corn, drained 4 t. baking powder

Combine all ingredients except cheese, corn and onion and beat until fairly smooth. Add cheese, corn and onion. Bake in greased 9 inch square pan at 425 degrees for 20-25 minutes. Makes 12 servings.

Mexican Casserole 1 lb. ground beef 1 can rotel tomatoes 1 can cream of chicken soup 2 cups grated cheddar cheese 1 can ranch style beans (if you really like spice, try with jalapeno) 1 small package tortillas, cut in strips (corn or flour) Brown ground beef and drain fat. Preheat oven to 350 degrees. Grease an 11x7 inch baking dish or use non-stick spray. Layer the dish with the tortillas. Add the beef, beans, tomatoes and chicken soup. Spread over the top. Cover with aluminum foil and bake until hot and bubbly, about 30-40 minutes.

Easy Lasagna 2 lbs. ground beef 1 ½ cup water 1 box lasagna noodles (do not cook) 8 oz. Mozzarella cheese (grated) 8 oz. yellow cheese slices (American) 1 ½ cup chopped onion 1-32oz. jar of spaghetti sauce ½ cup Parmesan cheese 1 clove garlic, crushed Brown beef and drain. Add garlic, onion, spaghetti sauce, and water. Put layer of sauce in bottom of 9x13 pan, layer uncooked noodles and then cheeses. Continue until all sauce is used. Sprinkle with Parmesan cheese. Cover tightly with foil and bake for 1 hour at 350 degrees. Let stand 10 minutes before serving.

Broccoli and Rice 1 – 10oz package broccoli, thawed and cooked 1 can cream-style corn, no salt added 8 oz. processed cheese ½ cup milk parsley 1 small onion, diced and cooked 2 cups cooked rice 1 can cream of mushroom or cream of chicken soup Cook broccoli and onion together and drain well. Add 2 cups of cooked rice. In a separate pan, mix together cream-style corn, cheese, milk and soup. Heat just until cheese melts; add to the broccoli and rice mixture. Pour into baking dish sprayed with non-stick cooking spray. Sprinkle with parsley and bake in a 350 degree oven for 30 minutes, or until bubbly. Serves 12.

Cheese Grits 2 cups water 1 cup grits ½ t. salt ¼ cup dry milk 2 eggs, beaten 1 cup grated cheese 1 clove garlic or 1 t. garlic powder (optional) Cook grits with salt according to directions. Stir in dry milk, eggs and cheese. Pour into greased baking dish. Bake at 350 degrees for 30-40 minutes or until knife inserted in center comes out clean.

Cheese Casserole 6 slices bread 1 ½ cups small cubed cheese 3 eggs, beaten 1 T. mustard 1/8 t. pepper

2 T. butter or margarine 1 ½ cups onion, chopped 3 cups milk ¾ t. salt

Spray a baking pan with cooking spray. Spread butter on bread. Cut each piece of bread into 4 pieces. Put bread in bottom of pan. Sprinkle cheese over bread. Sprinkle onion over cheese. Add together beaten eggs, milk, mustard, salt and pepper. Stir well. Pour milk and egg mixture into pan. Bake at 325 degrees for 40 minutes. Makes 6 servings.

Corn, Rice and Cheese Casserole 3 cups cooked rice 1-10oz. package frozen corn, thawed ½ cup milk ½ t. salt 2 eggs ¼ t. paprika 2 cups grated cheddar cheese 1 small onion, chopped ¼ t. pepper Mix first 8 ingredients together. Put in greased baking dish, sprinkle with paprika and bake at 350 degrees for 40-45 minutes.

Cheesy Vegetable Casserole ½ lb. American cheese 1 bag (16oz.) frozen vegetable blend (broccoli, carrots, cauliflower), thawed and drained ½ cup margarine 1 cup crushed, butter crackers Cut cheese into cubes. Place in saucepan with ¼ cup margarine. Heat over medium heat until melted and smooth, stirring often. Place vegetables in a 1 quart casserole dish. Pour over cheese mixture and mix well. Melt remaining butter and stir in cracker crumbs. Sprinkle over vegetables. Bake, uncovered at 350 degrees for 20-25 minutes. Serves 4. 27

Cheddar Corn Chowder 2 ½ cups water ½ cup sliced celery ¼ cup margarine 1½ cups chopped potatoes ¼ t. pepper 2 ½ cups shredded, cheddar cheese

1 cup sliced carrots 1 ½ t. salt 2 cups milk ¼ cup chopped onions ¼ cup flour 1-16 oz. can cream-style corn

Combine water, potatoes, carrots, celery, onion, salt, and pepper in a large saucepan. Cover; bring to a boil. Simmer 10 minutes or until vegetables are tender. Melt margarine in a separate saucepan. Stir in flour and cook until bubbly. Gradually add milk stirring constantly. Bring to a boil; cook one minute. Add cheese and stir until melted. Gradually add cheese mixture to soup, stirring constantly. Stir in corn. Makes 6 servings.

Breakfast Pizza 1 Italian Bread Shell 1 cup shredded cheddar cheese 8 bacon slices, cooked and crumbled 2 large eggs ½ cup milk Place bread shell on a baking sheet and sprinkle with shredded cheese and bacon. (chopped ham, chicken, cooked sausage or even vegetables can be used). Whisk eggs and milk together until well blended; pour over the center of bread shell. Bake at 400 degrees for 12-15 minutes or until egg mixture is set and cheese is golden brown.

PEANUT BUTTER

Peanut Butter Banana Dogs 8 hotdog buns 2 T. butter or margarine (softened) ½ cup chunky peanut butter 1 t. ground cinnamon 2 T. honey (not recommended for children under 1 year) 3-4 medium bananas (sliced) Spread cut sides of hotdog buns with softened butter. Broil 6 inches from heat 1-2 minutes or until lightly toasted. Stir together peanut butter, cinnamon, and honey**; (honey can be replaced with applesauce), spread evenly over hotdog buns. Top with banana slices. Makes 8 servings.

Peanut Butter Crunch Snack 1 cup peanut butter ½ cup nonfat dry milk 3 T. butter 6 cups KIX cereal ½ cup peanuts (peanuts are a choking hazard for children under 4) Heat oven to 250 degrees. Heat peanut butter, dry milk and butter in ungreased rectangular pan (13x9x2) in oven, until butter is melted. Stir until blended. Stir in cereal and peanuts until coated. Bake 1 hour, stirring occasionally. Spread on wax paper or aluminum foil to cool. Store in airtight container. Makes 6 ½ cups.

Peanut Butter Corn 1 T. margarine 1 big bowl of popcorn

2 T. peanut butter

Melt margarine in small pan over low heat. Add peanut butter and stir until melted. Pour this over the big bowl of popcorn and stir well to coat popcorn.

Peanut Butter Smoothie 1 cup (8oz.) vanilla yogurt 1/3 cup creamy peanut butter 1 banana chunked

1 cup milk ¼ cup Karo corn syrup 5 ice cubes

Combine yogurt, milk, peanut butter, corn syrup and bananas in blender. Blend until smooth. With blender running, add ice cubes 1 at a time through opening in the lid. Blend until thickened. Serve immediately. Serves 4.

Peanut Butter Treats 1 T. margarine 4 cups WIC flake cereal ½ cup peanuts

2 T. peanut butter ¾ cup raisins

Melt margarine in a small pan over low heat. Add peanut butter and stir until melted. In a large bowl, combine cereal, raisins and peanuts. Pour peanut butter mixture over the cereal mixture and mix well.

Bugs-On-A-Log Celery Raisins

peanut butter Sunflower seeds

Wash and dry celery and cut into 3-4 inch pieces. Spread peanut butter on celery and sprinkle with raisins and sunflower seeds.

Peanut Butter Nibbles (makes 6 cups) ½ cup creamy peanut butter 2 T. margarine 2 cups Rice Chex cereal 2 cups Wheat Chex cereal 2 cups Corn Chex cereal ½ cup raisins Heat oven to 250 degrees. Put peanut butter and margarine in a 13x9 inch pan and put in oven 5 minutes or until melted. Remove from oven. Stir melted peanut butter and margarine until smooth. Slowly add cereals, stirring until all pieces are coated. Bake 1 hour, stirring every 15 minutes. Add raisins and toss. Spread on paper towels or brown paper bags to cool. Store in airtight container.

Peanut Butter Balls (makes 18 balls) ½ cup peanut butter 1 T. honey (optional) ½ cup wheat germ ¼ cup dry milk powder ½ cup soy nuts, peanuts or chopped nuts ¼ cup raisins ¼ cup sunflower or sesame seeds crushed WIC flake cereal or coconut Combine all ingredients except crushed cereal or coconut. Form into small balls and roll in crushed cereal or coconut.

Peanut-Honey Milk Shake (4 servings) 1 T. honey 1 cup milk 1 t. vanilla

2 T. peanut butter 2 cups vanilla ice cream, softened

Combine all ingredients in blender, blend well, and pour in glasses.

Peanut Butter Bread (makes 1 loaf) 2 cups flour 2 t. baking powder 1 cup peanut butter Â˝ cup sugar 2 eggs 1 cup milk Combine flour and baking powder in a bowl. Add peanut butter and sugar and mix well. Beat eggs and milk together. Add this to flour mixture, mixing well. Pour into greased loaf pan. Bake at 350 degrees for 45-60 minutes until toothpick inserted in the center comes out clean.

Peanut Butter Sandwich Spread Âź cup peanut butter 1 T. raisins 1/8 t. cinnamon (optional)

1 med. banana, mashed 1 t. milk or orange juice

Combine all ingredients, mixing well. Spread on 3 slices of bread.

Grilled Peanut Butter & Banana Sandwich 2 slices bread 2-3 T. peanut butter

1 banana margarine

Place peeled banana in bowl and mash with fork. Spread mashed banana on one piece of bread. Spread 2-3 T. peanut butter on the other piece of bread. Put sandwich together. Spread margarine on outside of sandwich. Heat skillet on medium heat. Grill each side of sandwich until golden brown. Serve hot.

Peanut Butter Cookies 2 cups flour, sifted ¼ t. baking soda ½ t. baking powder ¼ t. salt ½ cup margarine ½ cup peanut butter ½ cup brown sugar, packed 1 egg ¼ cup orange juice Sift flour, baking powder, baking soda and salt. Beat margarine, peanut butter and brown sugar in a large bowl until fluffy. Beat in egg. Stir in flour mixture alternately with orange juice, blending well to make a stiff dough. Chill. Preheat oven to 375 degrees. Shape dough, a teaspoon at a time, into balls. Place 3 inches apart on an un-greased cookie sheet. Flatten criss-cross fashion with a fork. Bake for 11-12 minutes or until golden brown. Makes 5 dozen cookies.

Nuggets 1 cup Cheerios cereal ¼ cup sunflower seeds 1 T. honey ¼ cup raisins 6 T. peanut butter 1 T. non-fat dry milk Mix all ingredients in a food processor until blended. Roll into balls, about 1 ½ inch in diameter. Cover and refrigerate for 25-30 minutes. Makes 18 servings.

Peanut Butter Crunchies 3 cups sugar 3 cups peanut butter

1 ½ cups dark corn syrup 15 cups Cornflakes cereal

Combine sugar and syrup; bring to a boil stirring constantly. Remove from heat. Add peanut butter and cornflakes. Mix well. Spread mixture onto a greased cookie sheet. Cut into squares.

Frozen Peanut Butter Pie 1 cup creamy peanut butter 1 – 8 oz package cream cheese, softened 1/3 cup sugar ½ cup milk 1 ½ cups thawed whipped topping 1 prepared graham cracker crumb crust (6 or 9 inch) Beat peanut butter, cream cheese and sugar in small bowl with electric mixer on low speed until well blended. Gradually beat in milk. Stir in whipped topping gently. Spoon into crust.

Chocolate Peanut Butter Pie 1 graham cracker crust 1 package instant chocolate pudding 1 container cool whip

3 T. peanut butter milk for pudding

Spread peanut butter on bottom of crust. Mix pudding and milk according to package directions. Pour over peanut butter in crust. Let chill. Serve with cool whip.

TUNA

Tuna Dip for a Crowd 4 cans water-packed tuna, drained 2 large packages low-fat cream cheese 1-cup onion, grated juice of 2 lemons 4 eggs, boiled and grated 2 cups salad dressing seasonings to taste: salt, pepper, Tabasco, garlic salt, paprika Mix first five ingredients together, add salad dressing and seasonings. Serve with crackers.

Tuna Casserole 1 bag macaroni 1 8 oz pkg. cream cheese (softened) 1 pkg. Hidden Valley Ranch 1 can tuna ¼ cup milk Boil macaroni according to package directions and drain. Add the rest of the ingredients. Bake at 350 degrees until heated through.

Tuna Pasta Salad 2 cups macaroni, uncooked 2- 6 ½ oz. cans tuna, water-packed, drained ½ cup zucchini, chopped ¼ cup carrots, sliced 1/3-cup onions, diced ¼ cup salad dressing, mayonnaise type Cook macaroni according to package directions and drain. Wash vegetables, chop zucchini; slice carrots into thin slices; dice onions. Mix macaroni, tuna, and vegetables together in mixing bowl. Stir in salad dressing. Chill until ready to serve.

Creamy Tuna Noodle Casserole 6 oz medium egg noodles 2 6 oz cans of tuna, drained 1 can evaporated milk 1 can cream of mushroom soup 1 can cream of celery soup 1 can sliced carrots, drained 1 can green peas, drained salt and pepper to taste 6 slices American cheese Cook noodles according to package directions; rinse, and drain. In a large saucepan, heat evaporated milk. Mix in soups and pepper. Fold in tuna, vegetables and noodles. Place in greased casserole dish. Top with cheese. Bake at 375 degrees for 17-20 minutes or until hot and bubbly.

Tuna Patties 2 cans (6 oz) tuna fish, drained ¼ cup onion, chopped ¼ cup bell pepper, chopped 1 slice stale bread, cubed ¼ cup dry oatmeal ½ eggs, beaten salt and pepper to taste Cajun or bay seasoning to taste (optional) ¼ cup celery, chopped (optional) Mix all ingredients into bowl until evenly mixed. Form mixture into patties. Cook in skillet sprayed with non-stick spray. Turn once to brown on both sides. (turn carefully as the tuna patties may fall apart easily). Serves 4 (3oz portions)

Tasty Tuna Patties 1 egg, beaten 1 small can water-packed tuna, drained 1 cup crushed WIC flake cereal (like Total) Mix all ingredients together well. Shape into four patties. Brown in medium hot non-stick skillet (or use 1 t. vegetable oil), about 5 to 10 minutes per side OR bake at 350 degrees for about 25 minutes on a non –stick or lightly greased pan.

Tuna Tacos 1 can (6 oz.) tuna, drained 1/4 cup salad dressing or mayonnaise 2 T. onion, minced 6 taco shells 1 cup shredded cheese ¾ cup tomatoes, chopped 1-cup lettuce, finely shredded Combine tuna, salad dressing and onion. Set this mixture aside. Arrange taco shells upright in large baking dish (13 x 9-inch). Sprinkle 2 T. cheese in bottom of each shell. Heat in oven at 350 degrees for 5 minutes or until cheese melts. Remove from oven and put 2 t. tuna mixture over cheese in each shell. Sprinkle lettuce and tomato on top.

Tuna Casserole with Crunchy Topping 2/3-cup milk ½ cup green peas ½ cup shredded cheese 1 can cream of mushroom soup 1 can (6oz) tuna in water, drained 2 cups cooked macaroni 1-cup corn flakes, Total corn flakes or Wheaties cereal Heat oven to 350 degrees. Stir together milk, peas, ¼ cup of the cheese, the soup and tuna in ungreased 1 ½ quart casserole. Stir in macaroni. Sprinkle with cereal and remaining ¼ cup cheese. Bake 30-35 minutes or until bubbly and cereal is golden brown. Serves 6 39

Tuna Salad 1 can water packed tuna, drained 1 stalk celery, chopped 2 T. mayonnaise ½ onion, finely diced 1 dill pickle, chopped ¼ t. garlic powder salt and pepper to taste Combine the tuna, celery, mayonnaise, onion, and pickle; mix well. Season with the garlic powder, salt and pepper. Serve with lettuce on fresh crusty bread or bun.

Tempting Tuna Melt 2/3-cup mayonnaise ¼ cup sweet pickle relish 2 cans (6 oz.) water packed tuna, drained ¼ cup chopped celery 2 T. finely chopped onion 1 cup shredded cheddar cheese 2 packages refrigerated crescent rolls 1 medium red or green bell pepper 1 cup shredded lettuce Preheat oven to 375 degrees. Mix mayonnaise, and pickle relish. Place drained tuna in a bowl and flake apart. Finely chop celery and onion. Add celery, onion, cheese, and ¼ cup of the mayonnaise mixture to the tuna. Mix well. Refrigerate remaining mayonnaise mixture. Unroll crescent dough and separate into 16 triangles. On 13-inch pizza pan, arrange the triangles in a circle with the wide ends of the triangles overlapping in the center and points toward the outside. There should be a 5-inch diameter open circle in the center of the pan. Scoop the tuna mixture onto the wide ends of the overlapping triangles. Bring the outside points of the triangles up over the filling and tuck under wide ends of dough at center of ring. (Filling will not be completely covered). Bake 20-25 minutes or until deep golden brown. Cut around top of bell pepper, separate the two pieces and remove the membrane and seeds. Fill with the remaining mayonnaise mixture and place in center of the ring. Cut lettuce into thin strands. Arrange lettuce around pepper. Cut into slices. And serve. 40

CARROTS

Carrot Cake ¾ cup honey 2 eggs 1-½ cups shredded carrots ¾ cup vegetable oil 1-¼ cups flour 1 t. baking soda 1 t. baking powder ½ t. salt 1 t. cinnamon ¼ cup nuts chopped, (optional) Combine all ingredients and mix well. Pour into greased baking pan (9 inch). Bake 1 hour at 350 degrees. Let cool and drizzle with cinnamon icing if desired. Icing 1 cup powdered sugar ¼ t. cinnamon 1 T. milk Sift powdered sugar or stir well to remove lumps. Add cinnamon and milk. Drizzle over cake.

Old Fashioned Vegetable Soup 2 cups beef or chicken broth 2 cups (16oz. can) tomatoes ½ cup water 1/3-cup onion, chopped 1/3-cup celery, chopped ½ to 1 cup potatoes, cubed 1-cup carrots, sliced 1-cup peas or corn 1 cup shredded cabbage 1.4 t. pepper 1/8 t. basil ½ t. salt Bring broth to boil in large pan. Add vegetables and seasoning and bring to second boil. Cover and simmer 30 minutes or longer. 42

“Sneaky” Meatloaf 1-½ lbs. Ground beef 1 cup crushed WIC flake cereal (like Total) 1 egg ½ cup grated carrots 1/3 cup spinach (canned or fresh-cooked) well-drained and chopped 1/3 cup water or spinach liquid 1 t. salt Combine all ingredients. Press into loaf pan. Bake 1 hour at 350 degrees.

Coleslaw 2 cups shredded cabbage ½ carrot, shredded ¼ cup mayonnaise or salad dressing ¼ t. salt dash pepper 1 T. orange juice Combine shredded vegetables in small bowl. Combine remaining ingredients in small bowl. Add to vegetables, mixing well. Refrigerate.

Cabbage Rolls 12 large cabbage leaves 1 1/2 lbs. ground beef ¼ lb. pork sausage ½ cup cooked rice 1 egg 1/3 cup milk 1 t. salt ¼ t. pepper 2 T. onion, chopped 1 carrot, shredded 1-cup (8 oz. can) tomato sauce Cook cabbage leaves 2-3 minutes in boiling water, until limp. Drain leaves. Combine beef, pork, rice, egg, milk, seasonings, onion and carrot. Mix well. Place a tablespoonful of meat mixture in center of each leaf. Fold in sides and roll to cover meat. Place in baking pan. Pour tomato sauce over top and bake 1 hour at 350 degrees. 43

Spiced Carrot Snack Cake 1 Package (17.4 oz.) Cinnamon Swirl Quick Bread Mix 2 Large carrots, shredded (1 cup) ½ cup natural applesauce 2 eggs 3 T. vegetable oil Preheat oven to 350 degrees. Lightly spray bottom of 9” pan. Combine half of the cinnamon mixture from packet (1/2 cup) quick bread mix. Set remaining cinnamon mixture aside. Peel carrots and shred carrots to make 1 cup. Add to the bowl. Add applesauce, eggs and oil to bowl and stir well. Spread batter evenly in pan and sprinkle with remaining cinnamon mixture. Bake 25-30 minutes. Cool completely before serving.

Buttery Cooked Carrots 1 lb baby carrots 1/3-cup brown sugar ¼ cup margarine Cook carrots in a large pot of boiling water until tender. Drain off most of the liquid, leaving bottom of pan covered with water. Set the carrots aside. Stir in margarine and brown sugar into to water; simmer and stir until the margarine melts. Return carrots to the pot and toss to coat. Cover and let sit for a few minutes to allow the butter and flavors to mingle.

Snappy Carrots 3 cups julienne cut carrots 2 t. chicken bouillon granules 1 t. basil

1 t. sugar 1-cup onion water to cover carrots

Spray skillet with non-stick cooking spray. Add carrots and stirfry until tender crisp. Add remaining ingredients and cook until water is absorbed

Carrot Casserole 1 cup white sugar 1/3-cup milk Â˝ t. salt 1 t. ground cinnamon 2 cups mashed, cooked carrots 1 T. butter 1 t. ground nutmeg 3 eggs 1 t. vanilla Preheat oven to 325 degrees. Grease a 1-quart casserole dish. Place carrots in enough water to just cover them in a small saucepan. Bring the water to a boil, and cook until carrots are very tender. Drain well. Using an electric blender or food processor, blend carrots to a smooth consistency. In a large mixing bowl, combine carrots and butter or margarine; stir well. Mix in sugar, milk, salt, cinnamon, nutmeg, eggs, and vanilla. Pour mixture into prepared casserole dish. Bake the casserole 20-30 minutes, or until set.

Carrot and Raisin Salad 2 cups shredded carrots Â˝ cup diced celery Â˝ cup raisins 1/3-cup mayonnaise 1 T. white vinegar In a mixing bowl, combine the carrots, celery, raisins, mayonnaise and vinegar. Mix together and refrigerate until chilled.

Speedy Boiled Dinner 4 potatoes, quartered 4 carrots, halved 4 cabbage wedges (1 small head) 1 lb. ring bologna Place vegetables in a large saucepan. Cover with water. Bring to a boil. Place bologna on top of vegetables. Simmer 20 minutes or until vegetables are tender. Drain. Cut bologna into four pieces. Arrange with vegetables on serving platter.

California Cole Slaw 1 small head cabbage, shredded 1 small white onion, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 1 small carrot, shredded ½ cup cider vinegar 3 T. white sugar ½ t. salt ¼ t. pepper ½ cup vegetable oil In a large salad bowl, place the cabbage, onion, green and red pepper and carrot. Combine the vinegar, sugar, salt, pepper and vegetable oil in the bowl with the vegetables. Toss the mixture until the vegetables are fully coated with the marinade.

CEREAL

Juicy Chicken 3 cups cheerios cereal, finely crushed 1 t. salt ½ t. pepper 2 ½-3 lb. chicken pieces ½ cup evaporated milk 2 T. melted margarine Heat oven to 350 degrees. Line rectangular pan 13x9x2, with foil. Mix cereal, salt and pepper. Dip chicken into milk: roll in cereal mixture until well coated. Place chicken skin side up in pan. Drizzle with melted margarine. Bake 1 hour or until chicken is done (do not turn chicken).

Magic Muffins 1-¼ cups flour ¾ cup Malt-O-Meal or Cream of Wheat cereal ¼ cup sugar 1 T. baking powder ¼ t. salt ¾ cup skim milk 2 T. oil 1 egg Combine all ingredients until flour is moistened. Fill 12 greased or paperlined muffin cups ¾ full. Bake at 400 degrees for 20 minutes.

Chat-and-Chew Bars 4 cups uncooked oatmeal 1-cup brown sugar ½ cup honey or corn syrup 1 t. salt

1 ½ cups shopped nuts 1/3 cup melted margarine 1 t. vanilla

Combine all ingredients. Press firmly into well-greased 15x10 pan. Bake at 450 degrees for 10-12 minutes until brown and bubbly. Let cool and cut into bars.

Pudding Delight 1 ½ cups skim milk ¼ t. salt 1/3 cup uncooked Malt-O-Meal cereal 3 T. sugar 2 eggs ¼ t. vanilla or 1 T. orange juice In medium saucepan, heat milk. Add Malt-O-Meal and salt. Stir constantly until mixture thickens. Add sugar. Separate the yolk and egg whites. Put each into a separate small bowl. Beat egg yolks slightly; add vanilla or orange juice to egg yolks. Stir yolk mixture into cereal slowly. Cook 2 minutes. Beat egg whites until stiff. Fold into cooked cereal. Serve warm or chilled. Serve plain or top with fruit like raisins, banana or apple slices.

Total Cookies 1-cup margarine 1 cup white sugar 2 cups coconut ½ t. vanilla 1 t. baking soda ½ t. salt

1-cup brown sugar 2 eggs 2 cups Total or WIC flake cereal 2 cups flour ½ t. baking powder

Cream margarine, brown sugar and white sugar; beat well. Add eggs, vanilla, coconut and cereal, beating after each addition. Add remaining ingredients, mixing well. Drop by rounded teaspoonfuls onto a baking sheet. Bake at 350 degrees for 10-12 minutes.

Famous Oatmeal Cookies ¾ cup margarine ½ cup white sugar ¼ cup water 1 t. salt 1 cup flour 1-cup raisins

1-cup brown sugar 1 egg 1 t. vanilla ½ t. baking soda 3 cups uncooked oatmeal 1-cup chocolate chips

Cream margarine, brown sugar, and white sugar; beat in egg. Add remaining ingredients and mix well. Drop by rounded teaspoonfuls onto greased baking sheet. Bake at 350 degrees for 12-15 minutes. 49

Good Old Party Mix 6 T. butter 1 t. season salt 2-½ t. soy sauce ¼ t. onion powder

2 cups corn chex 2 cups rice chex 2 cups wheat chex 1-cup pretzel sticks 1 cup salted nuts (any kind)

Melt butter and add soy sauce, salt, and onion powder. Mix with cereals, pretzels, and nuts in cake pan. Bake at 300 degrees 20-30 minutes. Stir occasionally while baking.

Snack – A – Doodles 3 cups Life cereal 2 cups Tasteeos cereal 2 cups pretzel sticks 1-cup raisins 2 cups honey roasted peanuts Combine all ingredients and enjoy.

Meat Loaf 2 eggs, beaten ¾ cup milk 2/3 cup dry oatmeal 2 T. grated onion 1 t. salt dash pepper 1 ½ lb. ground beef

SAUCE for TOP ¼ cup ketchup 2 T. brown sugar 1 t. dry mustard ¼ cup nutmeg

Combine all ingredients for meat mixture in a bowl. Put meat mixture in a loaf dish. Bake at 350 degrees for 1 hour. Mix sauce for top while meat loaf is baking. When meat loaf is done, take out and put sauce on top. Bake for 15 minutes longer.

No Bake Chocolate Oatmeal Cookies 1 stick margarine 2 cups sugar ¾ T. peanut butter 1 t. vanilla

½ cup milk 1 cup chocolate ships 3 cups oatmeal

Place chocolate chips, peanut butter, oatmeal and vanilla in a large mixing bowl. Combine the margarine, milk, and sugar in a saucepan; bring to a rolling boil. Boil for 1 minute. Combine the hot mixture with the oatmeal mixture; stir well. Drop by spoonfuls onto wax paper.

Crunchy Potato Bake ½ cup instant, non-fat dry milk 1 egg, beaten 1 ½ t. salt ¼ cup finely chopped onion 3 t. melted butter

½ cup water 3 cups mashed potatoes dash pepper 1-cup corn flakes cereal

Preheat oven to 375 degrees. Whip dry milk with water and egg. Mix in potatoes, salt, onion and pepper. Beat until light and fluffy. Spread in buttered baking dish. Mix cornflakes with melted butter and spread over top. Bake 20-25 minutes.

Spanish Rice Pie 1-cup dry flake cereal ¼ cup chopped onion 1 can (15 oz.) tomato sauce 2 T. finely chopped green pepper 1/2 cup shredded American cheese

½ cup milk 1 lb. ground beef 1 cup uncooked instant rice ¼ t. chili powder

Crush cereal. In a large mixing bowl, combine crushed cereal, milk, and onion. Add ground beef. Mix only until combined. Press mixture evenly around sides and in bottom of 9-inch pie pan to form meat pie shell. Set aside. In another bowl, combine tomato sauce, rice, green pepper, and chili powder. Spoon into meat shell, spreading evenly. Bake at 350 degrees for 30 minutes. Remove from oven and sprinkle with cheese, return to oven and bake about 3 minutes longer.

Meatballs 1 lb. ground beef 1 cup crushed flake cereal 1 egg ½ cup milk 1 T. instant beef bouillon ¼ t. sage minced onion (if you like) Combine all ingredients and mix well in bowl. Shape into balls then roll in bread crumbs. Brown in skillet in hot oil. Serve with spaghetti, buttered noodles or as a meat dish as desired.

Crispy Peanut Butter Cookies 3 cups dry flake cereal 2 t. baking soda 1 cup margarine, softened ¾ cup firmly packed brown sugar 1 t. vanilla

2 cups flour ¼ t. salt 1 cup peanut butter 2 eggs

Crush cereal to 1½ cups. Stir together crushed cereal, flour, soda, and salt. Set aside. Place margarine, peanut butter, granulated sugar, and brown sugar in a large mixing bowl. Beat until light and fluffy. Add eggs and vanilla. Beat well. Stir in dry ingredients until combined. Drop by spoon onto un-greased baking sheets. Using back of fork, press dough flat in 2 directions to make a crisscross on top of each cookie. Bake at 350 degrees for 10 minutes or until lightly browned. Remove immediately from baking sheets. Cool on wire racks.

Chocolate Chip Cookies 2/3-cup margarine ½ cup brown sugar ½ cup white sugar 2 eggs ½ t. water 1 t. vanilla

2 cups flour 1 t. baking soda ½ t. salt 1 cup chocolate chips 1 cup oatmeal, uncooked

Cream margarine, brown sugar, and white sugar until smooth and creamy. Add eggs, water, and vanilla. Stir until blended. Stir together flour, baking soda, and salt. Add gradually to cookie mixture. Add chocolate chips and oatmeal. Stir. Drop by spoon on greased cookie sheet. Bake at 375 degrees for about 10 minutes.

Mock Peanut Brittle 1-cup white corn syrup 1-cup peanut butter

1-cup sugar 8 cups dry flake cereal

Combine sugar and syrup in a saucepan and heat until boiling. Remove from heat and add peanut butter. Pour this mixture over the cereal and fold together until well coated. Spread in greased pan and cool. Cut into squares.

MILK

Banana Milk (2 servings) 1 cup milk 1 ripe banana, mashed 1/8 t. vanilla dash of cinnamon Put all ingredients in the blender. Blend at high speed for one minute.

Milk Shakes (4 servings) 1 cup milk 2 cups vanilla ice cream, softened 1 t. vanilla Combine all ingredients in a blender, mixing until foamy and spoon into glasses. Variations Banana: add 1 mashed banana Fruit: add ½ cup mashed, canned or frozen fruit Chocolate: add 2 T. chocolate syrup

Fudgsicles 1 package (4 ½ oz.) instant chocolate pudding mix 2-½ cups milk Mix until thickens. Fill 8 small paper cups. Use plastic spoon for handles. Freeze until solid.

Hot Cocoa (9 servings) 1/3-cup sugar 1/3-cup regular cocoa powder for cooking or baking (not instant cocoa mix) 1½ cups water 4-½ cups milk ¼ t. vanilla (optional) Combine sugar & cocoa in large saucepan. Add water. Heat to boiling, stirring constantly. Boil and stir 2 minutes. Add milk and heat to serving temperature; do not boil. Add vanilla and serve.

Variations Spiced Cocoa: add ¼ t. cinnamon and 1/8 t. nutmeg to cocoamixture.

sugar

Orange Cocoa: add 2 –3 T. finely grated orange peel with milk. Mocha Cocoa: add 2 T. instant coffee powder to cocoa-sugar mixture.

Chocolate Rice Pudding 1-quart whole milk 2/3 cup white rice, uncooked ½ cup sugar ¼ cup semi-sweet chocolate chips 2 eggs ½ cup evaporated milk ½ cup sugar 1 t. vanilla 1 ½ T. flour Place milk, rice, and sugar in large saucepan. Simmer over medium heat; stir continuously. Reduce heat to low; simmer uncovered until rice is tender, about 25 minutes. Check to make sure rice doesn’t scorch. Add chocolate and stir until melted. Beat eggs, evaporated milk, sugar, flour, and vanilla in medium bowl until smooth. Gradually beat the egg mixture into the rice mixture. Stir continuously; cook over medium heat until thickened, about 5 –7 minutes. Do not allow pudding to boil. Pour pudding into medium bowl. Cover and chill.

Fruit Yogurt Shake (serves 2-3) 1-cup fruit, cut up (peaches, berries, bananas, pineapple, melon) 3 drinking glasses or paper cups 4 scoops non-fat, frozen yogurt 2 cups milk, ice cold 2 T. sugar Cut up fruit of choice. Put all the ingredients into a blender. Cover. Blend until smooth. Variation To make Frozen Fruit Slushy, combine 1-cup fruit juice (pineapple, guava, mango, pear) with Â˝ frozen banana and 2-3 slices frozen pineapple (or melon, berries, kiwi, peaches). Fresh fruit can be frozen several hours in advance. Blend until smooth. (serves 1).

Bone Building Smoothie 2 cups milk (skim or 1% can be used for children over 2) 1 6oz. can frozen orange juice concentrate Â˝ cup nonfat strawberry/banana yogurt 2 T. sifted powdered sugar 4-6 large ice cubes In blender combine milk, orange juice, powdered sugar and yogurt. Cover, blend until smooth. With blender running, add ice one at a time through the opening in the lid. Blend until smooth and frothy. Pour into tall glasses: serve immediately. (This can also be poured in freezer pop containers for a frozen snack.)

Rice Pudding (3-4 servings) 3 cups cooked rice (from 1 cup raw) 2 cups skim milk 1 egg, beaten 1 T. sugar (optional) ¼ cup raisins ¼ T. cinnamon Combine all the ingredients in a medium saucepan and mix well. Cook over medium heat, stirring now and then until thickened (about 5 minutes after it reaches a boil.

Baked Pumpkin “Pie” ½ cup sugar ½ t. cinnamon 1/3 t. nutmeg 1 ½ cup canned pumpkin 1 t. vanilla 1-cup skim milk 3 egg whites, beaten a little Combine sugar, cinnamon, ginger, and nutmeg. Stir in pumpkin. Add vanilla, milk and egg whites. Beat with electric mixer or fork until smooth. Spoon into greased 1-quart casserole dish or pie pan. Bake at 450 degrees for 10 minutes. Reduce heat to 325 degrees and bake about 45 minutes longer, until knife put in center comes out clean.

Scalloped Potatoes 2 lbs. potatoes 2 T. margarine 1-cup onions, sliced 3 T. flour ¼ t. pepper 2 cups whole milk Wash potatoes; peel and slice into thin slices. Melt 1 T. of margarine in heavy, deep skillet. Remove skillet from heat; spread half of potato slices in skillet. Cover potatoes with onions. Sprinkle half of flour and pepper over potato mixture. Add remaining potato slices, flour, and pepper. Cut 1 T. of margarine into small pieces and place on top of potato mixture. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to medium-low, cover and cook until potatoes are tender, about 15 minutes. Makes 4 servings.

Quick Potato Soup (4 servings) 1 & 1/3 cup milk ¼ t. salt ¼ t. thyme 2 green onions sliced 1 can (14 ½ oz.) chicken broth 1 1/3 cups instant mashed potatoes (dry) shredded cheddar cheese if desired Heat all ingredients except instant potatoes and cheese to boiling. Remove from heat, stir in instant potatoes until dissolved. Sprinkle cheese on each serving.

Creamy Delight Soup (4 servings) 1-cup raw broccoli pieces 2 cups water 1-½ cups chicken broth 3 medium carrots, sliced 1 medium onion, chopped ½ cup uncooked rice 1 garlic clove, minced 1 ½ cup milk (skim is best) ¼ cup flour salt and pepper to taste ½ cup Swiss cheese, diced Cook broccoli, carrots, onion, rice, garlic in water and chicken broth until vegetables are tender. Combine ½ cup of the milk with the flour. Mix well. Add to the soup along with the last cup of milk. Cook and stir 5 minutes or until thick. Remove from heat and stir in cheese. Cover and let stand 3 minutes.

Macaroni with Cheese Sauce (6 servings) 3 T. margarine ¼ cup flour ½ t. salt (optional) 2 cups skim milk ½ t. mustard 1 ½ cups cheddar cheese, cubed 3 cups cooked macaroni Cook macaroni according to package directions. Drain. Melt margarine in saucepan. Mix in flour and salt. Add milk slowly, stirring constantly, until sauce starts to boil. Lower heat and cook 3 minutes or until thick. Add mustard and cheese. Stir over low heat until cheese softens. Mix in cooked macaroni and heat through.

Oven Cheese Fondue (4 servings) 5 slices bread 3 eggs 1 ½ cups milk 2 t. parsley flakes ½ t. dry mustard ¼ t. salt 1 cup (4 oz.) shredded sharp processed American cheese 3 T. minced onion Cut bread into cubes and set aside. Beat eggs, milk, parsley flakes, dry mustard and salt. Add bread cubes, cheese and onion. Pour mixture into un-greased baking dish or loaf pan. Bake at 350 degrees uncovered 1 hour until knife inserted into center comes out clean. Cut into squares. Variations: Ham-Cheese Fondue – add 1 cup cooked cubed ham to ingredients before baking. Omit salt. Crunch-top Fondue – combine 1 cup crushed WIC cereal and ¼ cup melted margarine. Sprinkle over casserole and bake.

Breakfast Muffins 2 cups flour ½ cup brown sugar 3 t. baking powder ½ t. salt 2 T. oatmeal

1-cup milk 1 egg 3/4 cup raisins 4 T. butter or margarine, melted

Preheat oven to 425 degrees. Grease muffin tin or line with paper liners. Sift together flour, sugar, baking powder and salt. Add raisins. In a separate bowl, mix milk, butter and egg. Add flour mixture and stir in oatmeal (batter should be lumpy). Fill muffin tins 2/3 full and bake 20-25 minutes.

Easy Fruit Cobbler (serves 8) 1 stick margarine or butter 1cup flour ¾ cup milk

1 cup sugar 1 t. baking powder 1 can fruit pie filling

Melt butter in 8x8x2 inch pan. Mix all other ingredients except fruit filling in separate bowl. Pour batter over the butter. Add fruit filling last. Bake at 350 degrees for 45-60 minutes or until crust is golden brown.

Old Fashioned Bread Pudding 2 cups milk 3 eggs, beaten 1/3-cup sugar ½ t. salt ½ t. vanilla extract 4 slices white bread with crust 1 t. cinnamon dash of nutmeg ½ cup raisins (optional) Heat milk over low heat until hot, but not boiling. In a large bowl, combine eggs, sugar and salt; stir well. Gradually stir about ¼ the hot milk into the egg mixture. Add remaining milk, stirring constantly. Stir In vanilla. Place bread slices in buttered baking dish (about 2 qt. Size). Sprinkle raisins, (if used) over bread. Pour the milk mixture over bread. Combine cinnamon and nutmeg and sprinkle over the pudding mixture. Bake uncovered, at 300 degrees for about 50 minutes, or until knife Inserted in the center comes out clean. Serves 6

Baking Powder Biscuits 2 cups flour 1 t. salt 6 T. shortening

4 t. baking powder 1/3 cup instant, nonfat, dry milk ¾ cup water

Preheat oven to 450 degrees. Mix together the flour, baking powder, salt, and nonfat dry milk. Cut in shortening with fork until mixture is crumbly. Stir in water gradually. Knead slightly on floured board (do not add more flour). Roll out ¼ inch thick; cut and place on baking sheet. Bake 10-12 minutes. Makes 12 – 2” biscuits.

Hush Puppies 2 cups cornmeal 1 t. salt ½ cup water

2 t. baking powder 1 ½ cups milk 1 large onion, chopped fine

Thoroughly mix all dry ingredients. Add the milk and water. When dough is of an even consistency, stir in the chopped onion. Add more milk if necessary. Shape dough into 1 inch balls. Drop into preheated vegetable oil and fry them on all sides until brown. Place on paper towel.

Baked French Toast 8 (½ in.) slices white bread 1 ½ cups whole milk ½ t. cinnamon sugar

5 eggs ¼ cup sugar ½ t. vanilla

Lightly grease a 13x9x2 inch-baking pan. Cut each slice of bread into 2 even strips. Arrange bread strips in pan. In large bowl, mix eggs, milk, sugar and vanilla with an electric mixer on low speed until well blended, about 5 minutes. Pour egg mixture over bread strips; cover. Chill 4-24 hours. Preheat oven to 425 degrees. Bake until eggs are set and toast is lightly browned, about 30-40 minutes. Serve with cinnamon sugar topping.

Baked Macaroni and Cheese 1-12 oz package macaroni 1 can cream of mushroom soup 1- 1 ½ cups cubed Velveeta cheese

4 t. margarine ½ cup milk 1 small onion chopped

Cook macaroni according to package directions and drain well. Meanwhile melt margarine in small saucepan and cook onion in margarine. Stir in mushroom soup and ½ cup milk. Add cubed cheese and stir on low heat until melted. Pour over cooked macaroni and mix. Put in a buttered casserole dish and sprinkle with breadcrumbs. Bake at 350 degrees for 20-30 minutes. (If time is short, you don’t have to bake this, just pour cheese over macaroni and mix well, then serve)

JUICE

Orange Muffins 1 2/3 cup flour ¼ cup sugar 1 T. baking powder 2 eggs, beaten ¾ cup orange juice 2 T. oil 1 cup bran chex cereal (or any bran cereal) Mix flour, sugar, baking powder and cereal. Add eggs, orange juice and oil. Mix just enough to moisten all ingredients. Fill greased muffin pans 2/3 full. Bake at 425 degrees for 12-14 minutes or until lightly browned.

Zesty Chicken Stir-Fry 1 T. cornstarch 2 cups tomato juice 1 T. soy sauce ½ t. ground ginger 1/8 t. pepper 4 cups cut-up vegetables 1 lb. boneless chicken breast cut into strips 4 cups hot cooked rice Mix cornstarch, tomato juice, soy sauce, ginger and pepper. Spray skillet with vegetable cooking spray and heat 1 minute. Add vegetables and stir-fry until tender crisp. Remove vegetables and remove skillet from heat. Spray skillet with cooking spray. Stirfry chicken until browned. Add cornstarch mixture and cook until mixture boils and thickens, stirring constantly. Return vegetables to skillet and heat through. Serve over rice.

Orange Julius ½ cup milk ½ cup water ½ t. vanilla (optional) 5-6 ice cubes, crushed 1/3 cup frozen orange juice concentrate Place all ingredients in blender or quart jar. Blend or shake until frothy.

Sparkling Grape Soda 1 T. lemon juice 2 cups grape juice 2 cups club soda or sparkling water Combine lemon juice and grape juice in a pitcher. Slowly pour club soda or sparkling water down the inside of the pitcher. Stir gently. Serve over ice.

Orange Blossom Muffins 1 ½ cups flour 3 t. baking powder ½ cup cooked Malt-O-Meal ¼ cup orange juice ¼ cup oil

1/3 cup sugar ½ t. salt ¼ cup skim milk 1 egg 2 T. grated orange rind (optional)

Combine flour, sugar, baking powder and salt in a bowl. Add rest of ingredients and mix until moistened. Fill greased muffin tins 2/3 full. Bake at 425 degrees for 20 minutes.

Pineapple Muffins 2 cups flour ½ t. baking soda ¼ cup oil ½ cup raisins

2 t. baking powder 1 egg, beaten 1 ½ cups pineapple juice

Mix together egg, oil and juice. Add flour, baking powder and baking soda. Stir just until dry ingredients are moist. Mix in raisins. Fill greased muffin tins 2/3 full. Bake at 400 degrees for 20 minutes.

Fruit Bowl with Orange Dressing 2 cups (1 lb. can) peach slices 1 ½ cups (13 ½ oz. can) pineapple chunks 1 ¼ cups (10 oz. can) mandarin orange segments 1 apple Drain and combine canned fruits, draining liquid. Chill fruit mixture until serving time. Chop apple just before serving and add to fruit mixture. 1/3 cup yogurt 3 T. frozen orange juice concentrate, thawed Combine ingredients and chill. Pour dressing over fruit, mixing until fruit is coated.

Baked Apples 2 apples 2 T. brown sugar 1/8 t. cinnamon

½ cup orange or apple juice 1 t. margarine

Wash apples and remove cores. In small bowl, mix together brown sugar, margarine and cinnamon. Stand apples upright in small baking dish. Fill the center of each apple with sugar mixture. Pour juice over the apples. Bake 30-40 minutes at 375 degrees until apples are tender when pierced with a fork. Serve warm or cold with juice from pan.

Fruit Sherbet 4 cups plan or vanilla yogurt 2 (6oz.) cans apple or orange juice concentrate, thawed (do not add water) 4 t. vanilla Combine all ingredients. Mix well and pour into loaf pan. Freeze. Let stand 4 minutes before serving.

Dream Bars 1 cup plain yogurt 1 cup frozen orange juice concentrate ½ cup water 1 cup mashed fresh fruit like bananas or strawberries Mix yogurt, orange juice concentrate and water together. Stir well. Add mashed fruit and mix well again. Pour into small paper cups. Freeze until solid. Take out of freezer 15-30 minutes before serving. Eat with a spoon.

Knox Blocks 4 cups fruit juice 3 packages (3 oz. each) gelatin, any flavor 4 envelopes Knox unflavored gelatin Put fruit juice in saucepan and bring to a boil. Take pan off burner and add gelatins, stirring until dissolved. Pour mixture into large baking dish (9x13 inch). Refrigerate until set. Cut into small squares and eat with fingers.

Creamy Fruit Dip 1 (8oz.) package cream cheese, softened fresh whole strawberries 3 T. orange juice concentrate 1 jar (7oz.) marshmallow crème sliced kiwi fruit In a mixing bowl, beat cream cheese and orange juice concentrate until smooth. Fold in marshmallow crème. Serve with fruit. Store in refrigerator. Makes 2 cups.

Apple Crunch Salad 1 – 6 oz. package strawberry flavored gelatin ¼ cup ground cinnamon ½ cup finely chopped celery ¼ cup finely chopped pecans 1 ¾ cup boiling water 1 ½ cup apple juice 1 cup peeled, finely chopped apple Dissolve gelatin in boiling water. Stir in apple juice and cinnamon; chill (until consistency of unbeaten egg white.) Stir in remaining ingredients. Pour into an oiled, 8-inch square dish; chill until firm.

Honey Bee Ambrosia 4 med. oranges 2 T. lemon juice ¼ cup honey

½ cup orange juice 1 med. banana ¼ cup flaked coconut

Peel oranges; cut crosswise into thin slices and place in serving bowl. Peel banana; cut thin slices into bowl with oranges. Toss fruits. Blend orange juice, honey and lemon juice; pour over fruits. Sprinkle with coconut.

Orange Mallow 32 large marshmallows or 3 cups miniature marshmallows 1 cup chilled whipping cream or 1 envelope dessert topping mix 1 t. grated orange peel 2/3 cup orange juice Stir together marshmallows, orange peel, and juice in saucepan. Cook over med. heat, stirring constantly, until marshmallows are melted. Chill until thickened, in chilled bowl, beat cream until stiff. (If using dessert-topping mix, prepare as directed on package.) Blend in marshmallow mixture. Pour in to 8x8x2 inch square pan. Freeze about 4 hours or until firm.

Orange Gelatin Salad 3 (1/4 oz.) packages gelatin 2 ¼ cup cold water ¾ cup orange juice concentrate Place water in saucepan; sprinkle gelatin over water. Let stand 2 minutes. Heat gelatin mixture until it dissolves (mixture will be clear), about 3-4 minutes. Remove from heat; add orange juice concentrate and mix. Pour into 9x9 inch pan and refrigerate until firm, about 2-3 hours.

Purple Pick-Me-Up ¾ cup grape juice ½ cup vanilla ice-cream ¾ cup plain, low-fat yogurt Combine all ingredients into a blender. Blend until smooth. Pour mixture into glasses.

Fruit Smoothie 2 cups of any fruit juice 1 t. vanilla 5-6 ice cubes 2/3 cups non-fat, milk powder Crush the ice in a blender. Add the juice, vanilla, and milk powder to the ice in the blender. Blend well. Pour into glasses and serve right away.

Orange Julia ¾ cup low or non-fat, vanilla, frozen yogurt or ice milk, slightly softened ½ cup concentrated orange juice ½ -3/4 cup Sprite or 7-Up ½ ripe banana, cut into slices (optional) In blender, whip above ingredients together until smooth and frothy. Pour into glasses.

Sparkling Cider Punch 1 – 8oz. apple juice concentrate 2 cups water 1 cup ice 1 liter ginger ale, chilled Combine apple juice concentrate, water and ice. Chill in refrigerator. Add chilled ginger ale just prior to serving.

Orange Nut Bread 2 ½ cups flour 1 cup sugar 3 ½ t. baking powder 1 t. salt 3 T. salad oil ½ cup milk ¾ cup orange juice 1 egg 1 cup finely chopped nuts Heat oven to 350 degrees. Grease and flour a 9x5x3 inch loaf pan or two 8 ½ x 4 ½ x 2 ½ inch loaf pans. Measure all ingredients into large mixer bowl; beat on medium speed ½ minute, scraping side and bottom of bowl constantly. Pour mixture into pan(s). Bake 55-65 minutes of until wooden pick inserted in center comes out clean. Remove from pan; cool thoroughly before slicing. 72

Pumpkin Spice Cookies 8 oz can pumpkin ½ cup liquid eggs 2 t. baking powder 2 oz. margarine ¾ cup raisins 1 ½ cups orange juice 1½ cups flour ½ cup brown sugar 1 t. pumpkin pie spice In a large bowl, sift the flour and the baking powder together. Cut margarine into the flour mixture and blend in the orange juice. Mix the brown sugar and the liquid eggs together. Add to the batter. Stir in pumpkin pie spice and raisins. Mix well. Drop rounded teaspoons onto ungreased cookie sheet. Place in a 400 degree preheated oven. Bake for 15-18 minutes. Makes 18 cookies

Apple Betty 4 cups sliced pared tart apples ½ t. ground cinnamon ½ cup butter ¼ cup orange juice 1 cup sugar ¾ cup flour, sifted ¼ t. ground nutmeg Mound apples in buttered 9-inch pie plate; sprinkle with orange juice. Combine sugar, flour, spices, and a dash of salt; cut in butter till mixture is crumbly; sprinkle over apples. Bake at 375 degrees for 45 minutes until apples are tender and topping is crisp. Serve warm. Serves 6.

Developed by: Penny Bollivar, RN, CHP Knox County Health Department