WIC Program Montgomery County KY

08/27/2026

08/25/2026

We've shared a few breakfast and dinner items, but what about lunch? If you're not feeling the school lunch menu, or just want something different, check out this "No Tuna" Salad Sandwich!

Ingredients:
1 Can (15oz) chickpeas or garbanzo beans
3 Tbsp. mayo
1 tsp. mustard
1 Tbsp. maple syrup
1/4 Cup chopped red onion
1/4 Cup chopped celery
1/4 Cup chopped pickles
Salt and Pepper to taste

Instructions:
1.) Place chickpeas in a mixing bowl, and mash with a fork, leaving only a few whole (if desired for a chunkier texture).
2.) Add mayo, mustard, syrup, red onion, celery, pickles, salt, and pepper to mixing bowl. Mix well.
3.) Prepare sandwiches as desired, or spread on your favorite whole wheat crackers or wrap.
4.) Serve and enjoy!

Note: this can be enjoyed on a salad, on buns, or even by itself!

08/21/2026

Thinking of ways to make next week run smoother? Get the kids involved in this breakfast burrito recipe and freeze them ahead of time so they can microwave and enjoy on those busy mornings (or evenings).

Ingredients:
1 Can black beans
12 tortillas (flour or whole wheat)
1 and 1/2 Cups shredded cheddar cheese (or preferred cheese)
2 Tbsp vegetable oil
1/2 Cup green pepper, diced
1/2 Cup onion, chopped
8 Eggs
1 Jar (16oz.) of your favorite salsa

Instructions:
1.) Pour rinsed black beans into small saucepan and cook over medium-low heat until heated through.
2.) In a large skillet, sauté green peppers and onions in vegetable oil until tender.
3.) In a large bowl, whisk the eggs until smooth. Add eggs to green peppers and onions and cook until eggs are done (reach 165 degrees internal temperature).
4.) Heat the tortillas in the microwave or oven until soft. Lay the tortillas flat and spoon beans onto each tortilla. Follow with eggs, cheese, and salsa.
5.) Roll the tortillas into burritos.
6.) Serve while warm. (Leftovers can be frozen or reheated at another meal.)

08/19/2026

Don't get caught off guard during this first full week back to school!

How about a healthy fried rice meal for dinner?

Ingredients:
1 Cup brown minute rice
1 Tbsp. vegetable oil
1 Cup frozen mixed veggies (or your preferred)
3 Eggs
Cooked, chopped chicken breast (optional, add desired amount)
Soy sauce (to taste)

Instructions:
1.) Cook the brown minute rice according to instructions on the box and set aside.
2.) Put the oil in a skillet on medium heat. Add the veggies and cook 3-5 minutes; then push them to the side.
3.) Whisk the eggs, and then scramble them in the skillet next to the veggies.
4.) Add the rice and chicken breast (if desired) and stir all ingredients together. Heat for 2 minutes.
5.) Drizzle with soy sauce, and serve.

08/12/2026

Need a quick, healthy snack to feed little ones after school? Try this Cowboy Caviar that utilizes fruits, veggies, and beans!

Ingredients:
1/2 Cup olive oil
1/4 Cup sugar or to taste
1/4 Cup white wine vinegar
1 tsp. chili powder
1 tsp. salt
1 lb Roma tomatoes, seeded and diced, or how you like them
1 Can (15 oz) black-eyed peas, drained and rinsed
1 Can (15 oz) black beans, drained and some prefer them rinsed too
1 Can (11 oz) super sweet corn, drained (regular can be substituted and feel free to use the full 15 oz can)
1 red onion, diced to desired cut
1/2 Cup green bell pepper, diced to desired cut
1/2 Cup red bell pepper, diced to desired cut (you can use 1 whole bell pepper of whichever color you prefer also)
1 Cup chopped cilantro or parsley, whichever is desired

Instructions:
1.) In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt.
2.) Add tomatoes, black-eyed peas, black beans, corn, red onion, and green and red bell peppers. Stir to combine.
3.) Stir in cilantro or parsley. Cover and chill until serving time or eat immediately.

Serve by itself or with whole grain tortilla chips on the side. All ingredients can be substituted for their fresh counterparts, but this recipe utilizes ingredients that are shelf stable so you can have it any time you like (think winter months too).

08/10/2026

School starts this week in Montgomery County! Here is a healthy breakfast you can absolutely make ahead for those busy mornings when you have to scramble out the door.

Ultimate Breakfast Casserole

Ingredients:
1 Cup shredded cheddar cheese
6 eggs
3 Tbsp. milk
1 Cup broccoli florets, chopped to desired consistency
1/3 Cup of a red bell pepper, diced (any bell pepper will do)
2 green onions, chopped to desired consistency
1 Cup cubed potatoes (Tip: peel, boil, and cube potatoes, then freeze for later use as hash browns or whatever appeals to you)
Salt and pepper to taste

Instructions:
1.) Preheat the oven to 350 degrees, and spray a non-stick 9x13 pan.
2.) Chope and dice all vegetables if you haven't already.
3.) In a bowl, crack 6 eggs and add the milk, and then whisk together until smooth and falling off the whisk.
4.) Add the diced vegetables to the egg mixture, and mix until everything is evenly incorporated.
5.) Pour mixture into pan, and sprinkle cheese on top. Place in oven, and bake for 20-25 minutes.
6.) Remove casserole and let cool for 5 minutes. Serve and enjoy!

If making this the night before for a quick microwaveable breakfast, let the casserole cool, cut into slices, and store in airtight containers. Microwave until internal temperature reaches 165 degrees Fahrenheit.

08/06/2026

It's National Breastfeeding Week! Breastfeeding is good for both you and your baby. Breast milk is the best source of nutrition for most babies. As your baby grows, your breast milk will change to meet their nutritional needs. Breastfeeding can also help protect you and your baby against some short- and long-term illnesses and diseases.

Did you know that Mothers who breastfeed their babies have a lower risk of:

💪 Breast cancer
💪 Ovarian cancer
💪 Type 2 diabetes
💪 High blood pressure

Your WIC team is here to support you through your breastfeeding journey and beyond! If you have any questions, don't hesitate to call us at 859-498-3808, option 1 to reach a clinic staff member.

For more information on breastfeeding benefits, click here: https://www.cdc.gov/infant-toddler-nutrition/breastfeeding/index.html

08/06/2026

Did you score a huge haul at the Farmers' Market or other produce stand? No worries! This Farmers' Market Veggie Stack is a great way to use up fresh produce and make a yummy, filling dinner.

Ingredients:
1 Tbsp. olive oil
1 medium onion, diced
1 Cup white mushrooms, diced
2 cloves minced garlic (or whatever your heart and family desires)
1 medium zucchini, sliced thin
1-2 sweet potatoes, sliced thin
1 Cup shredded Parmesan cheese
1 Tbsp. fresh chopped parsley (or 1 tsp. dried Italian seasoning)
Salt and pepper to taste

Directions:
1.) Preheat oven to 400 degrees.
2.) In a skillet over medium heat, sauté the onion, mushrooms, and garlic in the olive oil for 5 minutes or until the mushrooms cook down and the onion is transparent (see-through).
3.) Thinly slice the remaining vegetables. A slicer or mandolin makes it easy to make even, thin slices, but this is also a great opportunity to practice knife skills.
4.) Spray an 8x8 casserole dish with cooking spray. Spread the mushroom mixture in the bottom of the dish. Alternate the vegetables as you create horizontal stacks in the casserole dish. Top with salt and pepper as desired.
5.) Bake, covered with aluminum foil, for 30 minutes. This is to retain heat to evenly cook without burning.
6.) Remove the cover and top with shredded Parmesan cheese and chopped or dried herbs.
7.) Bake uncovered for an additional 15 minutes until cheese is melted.
8.) Watch your kids enjoy this delicious veggie dish, and of course have a helping for yourself.

08/04/2026

🍼It's National Breastfeeding Week!🍼

Breastfeeding is a journey with ups and downs. During those first few days and weeks, it may feel like there are more downs than ups. It will get easier with time and practice! The key is to know what to expect and to get help when you need it. Your WIC breastfeeding expert is trained to help you overcome breastfeeding challenges you face.

Common breastfeeding challenges include:
💥Sore ni***es - Many moms say that their ni***es feel tender when they first start breastfeeding.
💧Low milk supply - Moms sometimes worry about whether they are making enough milk for baby.
💗Cluster feeding and growth spurts - In cluster feedings, your baby feeds very frequently. Growth spurts sometimes cause an increase in feeding.
🔴Engorgement - Engorgement is when your breasts feel very full and may be painful.
🚫Plugged duct - A plugged duct feels like a tender and sore lump in the breast. It is caused by a milk duct that does not drain properly.
🧫Fungal infection - Infections can occur on your ni***es or in your breast.
😡Nursing strike - This is when your baby suddenly refuses to breastfeed, after breastfeeding well for months.
🔎Breast and ni**le size and shape - Women with all shapes and sizes of breasts and ni***es can breastfeed, though some adjustments may help.
💤Exhaustion - Caring for a newborn can be tiring, and breastfeeding may feel harder when you are exhausted.
⛓Feeling like you can't leave your baby - Frequent feedings can leave you feeling like you don't have any time for yourself.
😓Feelings of sadness or depression - These feelings may come with being a new mom.
😨Dealing with judgment - Others may not always support your decision to breastfeed.

Every woman's breastfeeding journey is different, so you may experience some or none of these problems. If you do, just remember that it's okay to ask for help. Trained WIC staff are ready to support you. Your family and friends can help, too. With a little time, patience, and support, you can overcome breastfeeding challenges and meet your goals.

08/03/2026

An easy way to get more hidden veggies and protein in is to turn fresh ingredients into a cool smoothie, especially on hot days.

Ingredients:
1/2 Cup plain yogurt
1 orange
1 Cup spinach (fresh or frozen)
1 Cup frozen strawberries (or preferred berries)
1 small banana at desired ripeness
1 Tbsp. honey
1/2 Cup milk (or water)

Directions:
1.) Scoop the yogurt and place it in the blender.
2.) Peel orange and pull apart into two (2) halves. Place in blender.
3.) Add the spinach, strawberries or mixed berries, banana, honey, and top it off with the milk.
4.) Blend the ingredients together to desired consistency.
5.) Serve in a glass or desired cup or bowl.

Note: You can add any additional fruits and vegetables to this smoothie, as well as additional liquid or preferred sweeteners. Feel free to add more water, milk, or 100% juice to thin it out if it's too thick or just simply offer it as an ice cream alternative to your kiddos. 😉 Parents and Guardians, this is a great way to sneak in extra fruits and veggies when you don't have enough time to enjoy a full meal, IYKYK.