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Quick & Easy Foods!

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Welcome to the Municipality of Anchorage WIC Program Website. If you (or your child) are a WIC participant, please enter your first and last name here:
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By the end of this lesson, you will be able to:
• identify the advantages of planning grocery shopping trips.
• name one task you will work on to simplify grocery shopping.

Hate Grocery Shopping? You're not alone. What are some of the problems that make grocery shopping difficult?

	children are whiny and difficult to control
	I always forget something
	food is expensive
	label-reading is too complicated
	food stamps do not cover all my needs
	cashiers always hassle me about WIC vouchers or food stamps
	I don't know how to chose fresh produce
	How do I know a piece of meat will be tender?

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MAKING SHOPPING EASIER:

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Go with a grocery list - start with a master grocery list individualize the one attached for your family, check what you have on hand against your master list, write down what you will need. Take the list to the store. Recheck the list before leaving the store.

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Before you finalize your list:

•	Ask the family what they want to eat: Has it been awhile since you had meat loaf? Are you ready for a main dish soup or salad? Does an older child or significant other have a meal they could prepare? Put a few of these ideas on your grocery list!
•	Check the grocery store flyer for sale-priced items. Purchase ahead on non-perishable food items like canned meats, vegetables, fruits and soups if you have storage space.
•	YOU WILL GO TO THE GROCERY STORE LESS OFTEN IF YOU SHOP WITH A LIST AND DO SOME PLANNING AHEAD. YOU WILL ALSO SAVE MONEY BY DOING SOME PLANNING.

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Hints:

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Create a budget for your family's expenses.

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Go shopping after you have eaten.

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Shop at a time when children are in school.

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Trade baby-sitting with a neighbor, relative or friend so you can shop alone.

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Shop at the same store most of the time.

•	Coupon clipping can save dollars, but only if you need the item.
•	Routinely serving vegetarian meals saves money and is healthy for your family. Try a vegetarian meal every other week to start: work up to once a week, then more often. When you serve meat, keep portions about 3-4 ounces (4 hamburger patties per pound) at the most, fill up on bread, starches and vegetables.
•	Offer milk at the end of the meal or between meals so the child will eat a balanced diet.

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Nonfood items tend to be more expensive at grocery stores. Buy cleaning supplies, hair care items, etc. at discount stores.

Using appliances and equipment effectively saves time and is easy.

Activity 1:

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What kitchen equipment and appliances do you have to work with? (mark all that apply)

	stove top
	oven
	crock pot
	grill
	wok
	electric fry pan

Many quick and easy recipes can be done on the stove top burners or oven.

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MENU:

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Mexican Lasagna

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Canned Green Beans

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Crusty Bread

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Mexican Lasagna
15 oz. can pinto beans, drained
14 oz. diced and crushed tomatoes
4 oz. can chopped green chilies
2 cups frozen or canned corn, thawed, drained
2 green onions, finely chopped
1/2 tsp. ground cumin
1/2 tsp. dried oregano
8 corn tortillas
1 1/2 cups grated low-fat Monterey Jack or Cheddar Cheese

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Preheat oven to 400°. In a large mixing bowl combine beans, tomatoes, chilies, corn, green onion, cumin and oregano. Spray 2 qt. baking dish with oil. Line dish with 4 tortillas, overlapping as necessary. Spread 1/2 of bean mixture in a layer over tortillas. Sprinkle with 1/2 of cheese. Repeat. Bake 15 minutes until cheese is bubbly. Let stand 2 minutes, then cut into squares and serve. Serves 6.

Crock Pots are handy. Assemble ingredients the night before, refrigerate overnight, then turn on unit and leave for work. The food will be ready when you get home. Just add a vegetable, bread and beverage.

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MENU:

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Split Pea Soup

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Tomato Juice

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Saltines

•	Split Pea Soup 1 cup lean ham (optional) 1 lb. split peas 3 carrots, diced 1 onion, diced 1 stalk celery, diced 2 qt. water 1 tsp. salt 1/4 tsp. pepper 1/4 tsp. nutmeg 1/4 tsp. thyme 1/4 tsp. marjoram 1 1/2 tsp. sugar 1 TBSP. dried parsley flakes
•	Combine all ingredients in crock pot. Cover and cook on low for 8-9 hoursl Serves 8.

When the grill is outside it keeps the kitchen cooler and another person helping. Grilling can be fast and easy.

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MENU:

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Ranch Steaks

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Potato Salad from Deli

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Canned Peas

•	Ranch Steak 6 cubed steaks 2 TBSP. oil 1/2 c. catsup 1/4 c. lemon juice 1/4 tsp. Worcestershire sauce 1/2 tsp. dry mustard 1/4 tsp. pepper 1 clove garlic, pressed
•	Prepare marinade by combining oil, catsup and seasonings. Pour over steaks in shallow pan. Cover and set in refrigerator for several hours. Place steaks on grill or broiler, turning and brushing with leftover marinade, about 2 minutes per side. Serves 6.

The wok was developed to use very little fuel, so its heat is intense, but fast. Try our easy recipe; finish with the rest of the menu. (A regular fry pan can be used as well as the electric version of this appliance.)

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MENU:

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Crispy Fish, lemon, tartar sauce

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Baked Crispy Potatoes

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Cole Slaw

•	Crispy Fish 1 lb. 1/2" thick cod 1/3 cup low fat milk 1/2 cup low cornmeal 1/2 tsp.salt 3-4 TBSP. olive oil
•	Cut fillets in 1 inch wide strips. Place in shallow pan with milk. Soak 20 minutes. Combine cornmeal and salt on waxed paper. Dredge drained fish in mixture. Heat regular or electric fry pan; add oil. Over medium heat, add fish strips and cook on each side 2-3 minutes. Fish should flake and be opaque when done. Serve with lemon wedges. Serves 4
•	Crispy Baked Potatoes 4 large baking potatoes Onion powder Garlic powder Vegetable oil Paprika
•	Turn oven on to 400°. Lightly coat shallow container with oil. Wash potatoes. Cut in half lengthwise. Score surface of potato in crosswise fashion. Spray or drizzle oil over cut surface. Sprinkle with onion, garlic powder and paprika. Bake 20 minutes. Serves 4.

Keep these hints in mind. If you are already using some - that's great! - try another of the above ideas!

Activity 2:

1. Will you try any of these recipes?	Yes	No
If so, which one?
2. Would you like to share any of your favorite recipes?

Activity 3:

1. Coupons always save money when shopping.	True	False
2. Using a list for grocery shopping will save money, shorten the time spent shopping, and means you are less likely to forget an item.	True	False
3. Picking up a few groceries on the way home from work saves time and money.	True	False
4. You will spend less money when you shop without children.	True	False
5. Produce is usually less expensive when it is purchased "in season"	True	False
6. Buying a side or quarter of beef saves money.	True	False
7. Cutting back on meat is a healthy cost-saving measure.	True	False

8. One new idea I will try to make shopping easier is:

	Only save coupons on products I need.
	Do some planning by using a master grocery list.
	Make arrangements to shop when I can go alone.
	Read the grocery sale flyer.
	Write menus each week to aid in grocery shopping.
	Ask for information about when produce is in season.
	Talk to the butcher if I am unsure whether a cut of meat will be tender.
	Use more of a variety of kitchen appliances that save time.

Sample of Master Grocery List

milk	sugar substitute
deli foods	baking soda, powder
meat	crackers, saltines, graham
mayonnaise	tea, coffee
salad dressing	flour
pickles	olive oil
catsup	sugar, brown
fresh: carrots	soups: tomato, vegetable
salad greens	WIC cereal, hot, cold
lettuce	peanut butter
celery	popcorn
potatoes	cheese: mozzarella, cheddar, etc.
onions	sour cream
fruit	yogurt
lemon	eggs
garlic	orange juice, frozen
canned fruit	vegetables, frozen
tomatoes	spaghetti, pasta, rice
bread, sandwich	noodles, macaroni
English Muffins	tuna, canned meat
buns	sardines
bagels	spagetti sauce
dressings	salad oil

Quick and Easy Meals for Disaster Time

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Have you ever been so busy that you completely forgot about preparing a meal? Of course. Raising a family means the people are your first priority.

A helpful hint - KEEP THESE FOODS ON HAND and you will never be caught unprepared:

•	tomato soup, vegetable soup, cream of mushroom or celery soup
•	canned ham, chicken, tuna fish, both large and small cans
•	canned applesauce, other favorite fruits
•	canned juice
•	canned green beans, peas, corn, mixed vegetables
•	hot cereal (packets will be more expensive)
•	complete biscuit/pancake mix (has eggs in it)
•	powdered milk
•	canned beans (kidney, garbanzo, red beans, pintos, navy)
•	rice
•	pasta
•	spaghetti sauce, tomato sauce, tomato juice
•	dried onions, green peppers
•	potatoes, dried
•	oil
•	peanut butter
•	evaporated milk
•	saltines, graham crackers
•	pretzels

Here are some sample menus:

•	MENU I: hot cereal canned juice reconstituted powdered milk (chilled overnight) peanut butter on crackers vegetable soup sliced peaches tuna fish and noodle casserole canned green beans applesauce pretzels and juice

•	MENU II cook hot cereal in juice rather than water; top with yogurt canned fruit ham salad on crackers tomato juice canned fruit Spaghetti with sauce/ grated cheese canned peas bisquick cobbler graham crackers and milk.

Activity 4:

1. Can you name 2 foods you can keep on hand?

1. 2.

2. List one advantage of planning your next shopping trip:

3. Name one way to simplify your grocery shopping

Which WIC Office do you go to?

AK Regional Hospital
Eagle River
L Street
Providence Hospital

Name

Where are you taking today's lesson?

Back to WIC Lessons
Revised: 06-13-2008