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Eat Well, Spend Smart: Healthy Recipes with Canned & Frozen Produce

By: Donna Diggs, Development Outreach Specialist

Planning out a healthy, budget-friendly meal can feel like a struggle for many. Deciding what to cook, how to prepare it, and if it’ll be enough to feed the whole family is nothing short of exhausting. Fortunately, our specially curated recipes are available to take some of the stress off your plate, so you can add great food to it instead!

The meals below include a variety of great options for the whole family. Canned and frozen foods can be a resourceful meal planning tool that will help create quick, nutritious, and delicious meals. Not to mention that many of these food items can be found in our weekly food pantry packages or a part of the WIC food packages.

Click the link below to view a list of the fruits and vegetables families can buy under the WIC program.

Fruits and Vegetables – WIC Vendors in New York State

Breakfast – Peachy Smoothie

Ingredients

  • 1 can sliced peaches in juice, drained and frozen
  • 1½ cups sugar-free lemonade
  • 6 ounces low-fat or nonfat yogurt

Directions

  1. Drain the canned peaches and freeze until firm.
  2. Add the frozen peaches, lemonade, and yogurt to a blender.
  3. Blend until smooth and creamy.
  4. Pour into glasses and enjoy!

WIC-Friendly Tip: Canned peaches packed in 100% juice and low-fat or nonfat yogurt may be WIC-approved items, depending on the specific foods and brands approved by your local WIC program.

Lunch – Black Bean & Sweet Potato Quesadillas

Makes: 4 quesadillas
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 can (15 oz) black beans, drained and rinsed
  • 8 WIC-approved whole wheat or corn tortillas
  • 1 cup shredded cheese
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1 tablespoon vegetable oil, divided
  • Optional: salsa, plain yogurt, or chopped cilantro for serving

Directions

  1. Cook the sweet potatoes: Bring a pot of water to a boil. Add the diced sweet potatoes and cook for about 10–12 minutes, or until fork-tender. Drain well.
  2. Make the filling: In a large bowl, mash the sweet potatoes slightly with a fork. Add the black beans, chili powder, cumin, garlic powder, and black pepper. Stir until combined.
  3. Assemble the quesadillas: Divide the sweet potato and black bean mixture among 4 tortillas. Sprinkle each with cheese, then place another tortilla on top.
  4. Cook: Heat a skillet over medium heat and add a small amount of oil. Cook each quesadilla for 3–4 minutes per side, or until golden brown and the cheese is melted.
  5. Serve: Cut each quesadilla into wedges and serve with salsa or plain yogurt, if desired.

Meal Prep Tip

Make all 4 quesadillas at once and store them in airtight containers in the refrigerator for up to 3–4 days. Reheat in a skillet, air fryer, or microwave.

WIC-Friendly Tip: This recipe can incorporate several WIC-eligible foods, including sweet potatoes, black beans, tortillas, and cheese, depending on the specific foods and brands approved by your local WIC program.

Dinner – Vegetable and Bean Stir Fry

Ingredients

  • 1 can black beans, drained and rinsed
  • 2 cups frozen mixed vegetables
  • 8 ounces whole-wheat pasta
  • ½ cup water
  • Garlic powder, onion powder, black pepper, or other seasonings you already have on hand

Directions

  1. Cook the whole-wheat pasta according to the package directions. Drain and set aside.
  2. Heat a large skillet over medium heat. Add a splash of water.
  3. Add the mixed vegetables and cook until heated through and tender.
  4. Add the black beans and ½ cup water to the skillet. Stir and cook for 3–5 minutes, until warmed through.
  5. Season with garlic powder, onion powder, black pepper, or your preferred seasonings.
  6. Add the cooked whole-wheat pasta and stir until everything is well combined and heated through.
  7. Serve warm and enjoy!

WIC-friendly tip: Choose plain canned beans with no added meat, oil, or sugar, and make sure the whole-wheat pasta is on New York’s current approved list. To find a store or see WIC-eligible foods, click the link at the top of the page to see the WIC Foods Guide.

Snack – Fresh Fruit Salsa with Homemade Tortilla Chips

Serves: 4–6
Prep Time: 15 minutes
Cook Time: 10 minutes

Ingredients

For the Fruit Salsa

  • 1 cup diced strawberries
  • 1 cup diced peaches (fresh, frozen and thawed, or canned in 100% juice, drained)
  • 1 banana, diced
  • ½ cup diced apples
  • 1 tablespoon lime or lemon juice
  • 1 teaspoon honey (optional)
  • 1 tablespoon chopped fresh mint (optional)

For the Homemade Tortilla Chips

  • 6–8 WIC-approved corn tortillas
  • Cooking spray or a small amount of vegetable oil
  • Cinnamon (optional)

Directions

Make the Fruit Salsa

  1. Dice all of the fruit into small, bite-sized pieces.
  2. Combine the strawberries, peaches, banana, and apples in a large bowl.
  3. Stir in the lime or lemon juice to help keep the fruit fresh.
  4. Add honey and mint, if desired.
  5. Refrigerate until ready to serve.

Make the Tortilla Chips

  1. Preheat the oven to 375°F.
  2. Cut each corn tortilla into 6–8 triangles.
  3. Arrange the triangles in a single layer on a baking sheet.
  4. Lightly spray with cooking spray or brush with a small amount of oil.
  5. Sprinkle with cinnamon, if desired.
  6. Bake for 8–12 minutes, flipping halfway through, until lightly golden and crisp.
  7. Let cool for a few minutes—they’ll become crispier as they cool.

WIC-Friendly Tip: Use WIC-approved fruits and corn tortillas based on your local WIC program. You can also customize the fruit salsa with whatever WIC-eligible fresh, frozen, or canned fruits you have on hand, depending on the specific foods and brands approved by your local WIC program.

General Tips and Tricks

  • Combine canned, fresh, frozen, and dried ingredients to create balanced meals
  • Store canned food in a clean, dry pantry, rotating new purchases to the back
  • Stock up on canned ingredients year-round and buy fresh produce when it’s in season

As a part of the WIC program the cash value benefit for fresh, frozen or canned vegetables and fruits are:

    • Pregnant and postpartum individuals receive $48.00 per month
    • Breastfeeding individuals receive $52.00 per month
    • Children receive $26.00 per month
    • Infants (6- 12 Months of age) can receive up to$22 per month… depending on if they choose any jarred fruits or vegetables at all

For more information about WIC or to apply, please call 716-218-1484 or visit the website below.

Catholic Charities WIC Home Page

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