U.S. flag

An official website of the United States government


  1. Home
  2. Explore Resources

Explore Resources

Arroats Caldo

Inspired by the Filipino rice porridge dish, this flavorful version uses oats in place of rice and can be eaten for breakfast, lunch, or dinner! Surprisingly quick, this warm and hearty meal boasts fiber, protein, iron, and magnesium in its nutrient profile.

Barley Jambalaya

Jambalaya is a Cajun dish containing tomatoes and the trio of celery, onion, and bell pepper. This take on the classic dish uses barley in place of rice, adding fiber and magnesium to the dish. Cayenne pepper adds a kick of spice that will transport you to the American South where this dish originated!

Barley Risotto

Are you ready to add more whole grains to your cooking routine? This barley risotto is packed with flavor and fiber to keep your taste buds happy! Swapping out traditional white rice for barley makes it a whole grain dish that can be served as a side or a meal itself. Sautéing the dry barley with the onion and spices give this risotto a toasted flavor that is sure to satisfy.

Barley Stuffed Peppers

Stuffed peppers are delicious with a variety of fillings and this version includes barley in the filling, adding flavor and texture! Once the barley is cooked and the peppers are stuffed, this meal bakes in the oven for 30 minutes, giving a busy parent some hands-off time before the meal is ready.

Basic Tofu and Broccoli 

A quick and easy meatless meal, this tofu and broccoli will not disappoint. Choosing to use tofu for some meals can add variety to your proteins and keep things interesting in the kitchen. The crisp tofu and broccoli are flavored with garlic, scallions and soy sauce. It tastes great when paired with brown rice or another whole grain. This is a plant-based meal the whole family can enjoy! 

Beyond Basic Grilled Cheese

Quick and easy doesn't have to mean boring or unhealthy. Elevate this classic favorite from ordinary to extraordinary using different cheese options, whole wheat bread, and roasted veggies. Make it even healthier by using a non-stick pan (and skip the butter) to cut down on the fat. You can also use cooking oil spray or brush the pan (any kind of pan) with a teaspoon of oil.

For a kick of spice, a savory spread like harissa adds even more interest. Other flavor ideas and combos:

Black Bean & Lentil Chili

Enjoy a meatless meal with this simple, warming chili recipe. It’ll keep you warm and satisfied without missing the meat! Loaded with protein, fiber, folate, magnesiumand zinc from the beans and lentils, this is a recipe perfect for cool days. Kids can be big helpers by stirring, adding and even measuring ingredients.  

Breakfast Barley

Switch up a morning routine with whole grain barley! This warm breakfast barley bowl is nutritious and delicious! Milk and fruit add a creamy sweetness while the cinnamon and nuts compliment chewy, tender barley.

Breakfast Burrito

Sometimes a busy mom needs a meal she can eat with one hand. We got you. This filling, nutritious, eat-anytime, anywhere breakfast burrito is filled with the choline, protein, iodine and healthy fats that can hit the spot when you’re eating for yourself and nourishing another. Make these ahead, or enjoy them on the spot. Even have your kids help make them!

Breakfast Egg Casserole

This casserole is versatile, easy to prep ahead, and is delicious in the morning for breakfast or even in the evening for dinner. Loaded with zinc, fiber, protein, potassium, choline, and calcium, this meal ticks the boxes and is sure to be a pleaser! Mix up your add-in vegetables or try different herbs and spices to make it your own. Kids can even help by mixing and measuring! 

Do you have a resource that might benefit WIC staff?