Mexistrone Soup: An Italian-Mexican Fusion

Ingredients

1 Tbsp. Canola oil

1 medium onion, diced

2 carrots, sliced

1 large garlic clove, finely chopped

2 small zucchinis, sliced

1 can corn, rinsed and drained

1 can black beans, rinsed and drained

1 can pinto beans, rinsed and drained

1 can diced tomatoes with liquid (can use diced tomatoes with chilies, or Mexican stewed tomatoes) 

2 tsp dried oregano

2 tsp dried basil

2 tsp Latino spice blend (see below)

1 small can spicy tomato juice

2-3 cups canned tomato juice

1 ½ cup vegetable broth (can also use chicken broth)

1/4 cup fresh cilantro, chopped

Directions- Heat the oil in a large pot. Sauté the onion and carrots for 3 minutes. Add garlic and zucchini. Cook, stirring 2 minutes. Add corn, black and pinto beans, tomatoes (with liquid), oregano, basil and Latino spice blend. Add tomato juices and vegetable broth. Bring mixture to a boil and simmer 5 minutes. Add cilantro, allow to simmer 1-2 minutes. Season to taste with salt and pepper, serve with Parmesan or Cotija cheese. 

Try adding a diced red pepper with the  zucchini or 1/2 cup small cooked pasta at the end.

Latino Spice Blend- From USU Food $ense, *Spice it Up handout

½ tsp garlic powder

¼ cayenne

½ tsp onion powder

½ tsp cumin

½ tsp cilantro

1 tsp coriander

Makes 1 ¼ Tablespoon

*https://extension.usu.edu/fscreate/files/uploads/2015/Creates_Handouts/Spice_it_Up_Handout.pdf

WIC: A 52 week meal plan; 52 weeks of recipes with APPROVED WIC foods

What is WIC? (Women, Infants & Children)
An organization that provides healthy food for growing families, preferably expected mothers of infants.

Who qualifies for WIC?

     Currently living in UT

Have a family income according to WIC guide lines http://www.health.utah.gov/wic/apply.html

             Fits into one or more of the below categories:

Pregnant, breastfeeding, a woman who just had a baby, children less than 5 years

There are many foods approved for WIC, and If you would like to find an approved list please refer to the Utah Department of Health

The following recipes below incorporate one of the many approved WIC food items.

This week I am going to give a few easy recipes that incorporate EGGS.

Health Benefits of eggs:                                                        

Strong muscles

A healthy brain

Good energy

Healthy immune System

Lower risk of heart disease

Healthy baby development

Healthy eyesight

Weight loss and maintenance

Healthy appearance

**Eggs are the best source of protein AVAILABLE**

Banana Pancakes

2 eggs + 1 banana

• Place eggs and banana in blender and blend until smooth
• Heat a non-stick skillet with cooking spray
• Drop batter in pancake size on hot skillet. Wait until bubbles form and flip
• Remove from heat and enjoy!

Breakfast Omelet in a muffin tin: 

This is a fun recipe that can include the help of your children and a yummy breakfast full of protein.

Ingredients:

2 - 4 Tbsp. of milk

1 - 2 cups filling (ham, geen onion, peppers, tomatoes, and onion)

1 – 2 cups grated cheese

8 eggs

Directions:
1.    Preheat oven to 350F. Spray a muffin tin with cooking spray
2. Chop all fillings and add to scrambled egg mixture

      3. Pour into each muffin cup about 3/4 full and cook for about 15 mins. Checking occasionally.

      4. Enjoy!

       Sources: Utah Health 





                   

Corn Chowder Soup

Homemade Corn Chowder Soup
- 4 small potatoes
- 1 can creamed corn
- 1 cup diced onion
- 1 cup celery
- 1 cup frozen corn
- some bacon or ham cut into 1 inch slices
- 3 cups chicken broth
- 3 cups milk or half and half