Family Breakfast

Breakfast Ideas Using WIC Foods

March 20, 2024 General /FamilyRecipes

Breakfast Ideas Using WIC Foods

Bridget Swinney MS, RD

You can use WIC foods to make so many quick, delicious breakfasts! One way to save time in the morning is to meal prep a few days at once. Check out these ideas to get you and your family on your way with a nutritious breakfast:

Eggs

Did you know that you can hard cook eggs in advance and keep them in your refrigerator up to 7 days?
Then they’re ready to go for a quick breakfast or snack.

  • Egg Salad: Use equal parts plain Greek yogurt and mayonnaise as a base and add the fresh or dried spices you prefer: cilantro, parsley, garlic salt, pepper, cumin, Italian seasoning, dill, basil or pickle relish. Chop up veggies your family likes: cucumber, tomatoes, bell pepper, avocado. Mix chopped eggs, mayonnaise mixture, spices, and veggies all together.
  • You can serve egg salad on: tostada shells, whole grain crackers, cucumber slices, rice cakes, or even inside half a tomato or green chile!
  • If you have just a bit of egg salad left, extend it by adding a can of drained tuna or a salmon pack.
  • Avocado Egg Salad: Mix 4 chopped, hard cooked eggs with 1 avocado, mashed. Add 2 tablespoons of mayonnaise or Ranch dressing, and seasoning to taste.
  • Eggs on Avocado Toast: Top whole grain toast with mashed avocado and top with sliced, hard cooked eggs. Sprinkle with a pinch of salt or your favorite seasoning.

Oatmeal

Oatmeal provides a hearty start to the day all year round. Using milk or Greek yogurt to prepare your oatmeal increases the protein, which helps you stay full longer.
  • Creamy Overnight Oats: In a bowl, jar, or glass, mix ⅓ cup oats + ⅓ cup milk + ⅓ cup plain Greek yogurt and 1 teaspoon of sugar. Seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight. Then grab a spoon, add your favorite toppings, and dig in!
  • Try these flavor combos which add flavor and nutrition:
  • Fruity: ⅓ cup chopped fresh or canned fruit & ¼ teaspoon vanilla.
  • PB & J: 1 tablespoon of peanut butter & 1-2 teaspoons jam or honey*.
  • Pumpkin Pie: Mix in ¼ cup pumpkin puree, ¼ teaspoon cinnamon or pumpkin pie spice & 1 teaspoon sugar or 2 teaspoons brown sugar.
  • Apple Pie: ⅓ cup chopped apple or applesauce, ¼ teaspoon cinnamon & 2 teaspoons of raisins*.
  • Very Berry: Add a handful of blueberries and chopped strawberries.
  • Extra nutritious add-ins: 1-2 teaspoons of ground flax seeds or chia seeds; chopped nuts*

Beans for Breakfast? Why Not?

  • Italian Beans on Toast: Thinly slice and then chop ½ small onion and ½ clove garlic (skip the garlic if your family doesn’t like it!). Sauté in ½ teaspoon oil until soft. Optional: add quartered and lightly cooked cherry tomatoes. Add ½ can great northern or pinto beans, drained and rinsed, 1 teaspoon of your favorite Italian dressing, a few sprinkles of Italian seasoning, and salt and pepper to taste. Serve over crisp whole grain toast.
  • Chocolate Hummus: When you taste it, you won’t believe it’s made with beans! This is something you can make to your taste, adding more or less of each ingredient. Mix ½ can great northern beans (drained and rinsed) with 1 to 1 ½ tablespoon cocoa powder, 1 tablespoon of honey, 1 tablespoon water, ¼ teaspoon vanilla extract and ¼ teaspoon cinnamon extract. Blend until smooth using a hand mixer or small food processor. If too thick, add a bit of water or milk. Serve on toast with optional thinly sliced banana. Or use as a dip with apple slices.
  • Bean Tostadas: Season canned, fat-free refried beans with your favorite seasonings like garlic powder, cumin, and chili powder. Heat in the microwave and spread on a baked tostada shell or small corn tortilla. Sprinkle with cheese and add lettuce, tomato, and salsa.

*Foods with honey should not be served to children less than 1 year old. Even though raisins in overnight oatmeal soften, making them easier to chew, nuts and raisins can still be a choking hazard. Always watch your child when they eat to help keep them safe.

hand-expierence

HAND EXPRESSION

How it works

Use your hand to gently massage and compress your breast to remove milk.

What’s Involved

  • Requires practice, skill, and coordination.
  • Gets easier with practice and can be as fast as pumping.
  • Good if you are not often away from your baby or you need an option that is always with you. All moms should know how to hand express, in case they need to do it unexpectedly.

Average Cost

Free

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position