State of Alaska, HSS, OCS, FNP-WIC
What is the WIC Farmers’ Market Nutrition Program?
The WIC Farmers’ Market
Nutrition Program (FMNP)
Inside this issue: was enacted July 2, 1992 as
Public Law 102-314. The
What is the WIC Farmers’ 1 Healthy Meals for Healthy
Market Nutrition Program? American Act of 1994
amended Public Law 102-
Using WIC Farmers’ 2 314. In 2001 the FMNP was
Market Warrants expanded to serve eligible
Seniors sixty and older. The
Importance of Fruits and 3 FMNP is funded by federal
Vegetables grants from USDA, Food &
Nutrition Services to state
Healthy Recipes 4-7 agencies that administer the Program. The Alaska State Department of H&SS through the
WIC Program manages the FMNP throughout Alaska.
FMNP Coloring Book 8-11
Section The Alaska Farmers’ Market Nutrition Program will runs
from June 1 through October 31. The WIC and Senior
Why Buy Alaskan Grown? 12 Farmers' Market Nutrition Programs increase public
awareness of Farmers’ Markets in Alaska. They also
fulfill two important objectives: (1) providing fresh pro-
duce to women, children and seniors, and (2) providing
additional income for farmers that qualify and partici-
pate in these programs.
Each eligible WIC participant receives five $5.00 FMNP
warrants, a total of $25. The warrants may be used to
buy Alaska grown fruits and vegetables at any author-
ized Farmers’ Market or farm stand. FMNP warrants
cannot be used at retail grocery stores.
In 2005, approximately 16,844 WIC participants re-
ceived WIC warrants. A total of $200,369 worth of
FMNP warrants were redeemed and deposited by 88
authorized farmers at markets and farm stands
Take advantage of this opportunity to visit your Farmers’ Market and learn more about fruits
and vegetables grown in Alaska. Farmers will be glad to share information about storage
and preparation of their produce, and may even be able to provide you with recipes.
Make visiting the Farmers’ Market a fun, family outing. Help your children make the connec-
tion between produce in the grocery store and the people that work to provide it.
Your WIC clinic can provide information about Farmers’ Markets in your area and their
Pictures on this page were taken at the
dates and hours of operation. They may also have information about available transporta-
Homers Farmers’ Market. tion to the market.
Page 2 Farmers’ Market Nutrition Program Revised Summer 2006
Using WIC Farmers’ Market Warrants
FMNP warrants (or coupons) are easy to safe place and take care of them; if lost, they
use. Just take them to the Farmers’ Mar- cannot be replaced. If warrants are torn, folded
ket or authorized farm stand, look for the or mutilated, they may not be accepted.
farmers displaying the FMNP sign, and
The farmer must stamp his or her number on the
then select the produce you want to buy.
front of each warrant and then they can be de-
Be sure to go to the market early to get
Go to the Farmers’ posited or cashed at their regular banks. Pay-
Market early to get
the best selection and quality.
ment will be made by the State of Alaska.
the best selection The farmers that are authorized to partici-
A sample FMNP warrant is shown here:
pate in the WIC or Senior Farmers’ Mar-
ket Nutrition Program should have signs
at their stands, (see below). They will
make sure you get full value for your war-
rant(s) but they cannot give you change
or cash back. Unlike your regular WIC
warrants, you do NOT have to sign your
FMNP warrants. Keep your warrants in a
Look for the new 2006 FMNP decal (pictured
at left) to find farmers participating in the WIC
& Senior Farmers’ Market Nutrition Program.
Authorized farmers are required to display
this decal on their FMNP sign.
If you need help with transportation to the market, ask your local WIC
staff if transportation assistance is available in your area.
Farmers must display their FMNP sign with the current year’s decal at all times so WIC shoppers know they
are authorized to accept their WIC warrants
No change may be given in a WIC transaction
Farmers are encouraged to deposit WIC FMNP warrants on a regular basis and must deposit them by Nov. 30
It may be helpful if farmers bag some produce in $2.50 or $5.00 bags to make transactions easier for WIC
Eligible foods means fresh, nutritious, unprepared, vegetables and herbs and may not be processed or pre-
pared beyond their natural state except for the usual harvesting and cleaning processes.
Farmers’ Market checks CANNOT be used to buy:
Live plants, such as potted herbs or vegetables
Processed foods, such as: honey, maple syrup, cider, nuts, seeds, eggs, meats, cheese, jams & jellies
Fruits and vegetables NOT grown in Alaska
Farmers’ Market Nutrition Program Revised Summer 2006 Page 3
Importance of Fruits and Vegetables
¤ Contain vitamins and minerals that keep you healthy
¤ Are naturally low in fat and high in fiber
¤ Low in calories
¤ Reduce the risk of many cancers
Ways to Increase Fruits and Vegetables in
¤ Keep a bowl of fresh fruit handy
¤ Eat vegetables and fruits with meals and as snacks
¤ Try crunchy vegetables, raw or lightly steamed or on the grill
¤ Add fruit as a topping on ice milk or frozen yogurt
¤ Add chopped or mashed fruit or berries to muffins, cakes, cookies
¤ Dip your vegetables in a low-fat salad dressing
¤ Make soup out of leftover vegetables
¤ Experiment with new recipes that include vegetable and fruits
¤ Add vegetables to casseroles, stews, rice dishes, or spaghetti sauces.
¤ While shopping, allow children to pick a new vegetable or fruit to
¤ Vary your fruit or vegetable choices to keep meals interesting
¤ Make kabobs using fruit such as pineapple chunks, bananas,
grapes, and berries
¤ Eat at least 5 servings of fruits and vegetables each day
¤ To get the most for your money, buy fresh fruits and vegetables in
¤ Rinse fruits and vegetables before peeling and/or eating
¤ Keep fruits and vegetables separate from raw meat,
poultry and seafood while shopping, preparing or storing
¤ Use fresh fruits and vegetables first after shopping,
then use canned or frozen until the next shopping trip
Page 4 Farmers’ Market Nutrition Program Revised Summer 2006
Easter Bunny Smoothie
1 cup nonfat milk Makes 2 - 1 cup servings. 6.5 g protein, 300 mg cal-
1 Tbsp honey 126 calories, <1 g fat, 0 cium.
1/2 cup orange juice with saturated fat, 2 mg choles- Be creative! Experiment with
calcium terol, 96 mg sodium, 25 g other combinations of juice
1/4 cup cooked carrots carbohydrate, .5 g fiber, and fruit to make great-
(can be frozen) tasting breakfast smoothies
1/4 cup fat-free plain yo- to start your day off right!
6 ice cubes Try bananas, canta-
Put all ingredients in a strawberries, blueber-
blender and whirl until
ries, other Alaska ber-
ries, or peaches!
Sensational Pasta & Veggies
8 oz. shell pasta, un- cheese, if desired. Serve
cooked 1 (15 oz.) can stewed to- warm or chilled.
matoes, (no-salt added) 6 servings
1/2 cup fat-free red wine
vinegar dressing Cook pasta according to 194 calories, 1 g fat (0 sat
package directions; add fat), 0 cholesterol, 66 g
4 cups cut up vegetables vegetables during last 5 carbohydrate, 11 g protein,
(example: broccoli flo- minutes of cooking. Drain; 9 g fiber, 285 mg sodium
rets, cauliflower, onion, toss with dressing and to-
zucchini, carrots, celery, matoes. Sprinkle with
red bell pepper strips) freshly grated Parmesan
This warm salad
fiber, minerals and
keep your heart
Sauteed Fall Salad
healthy 4 cups fresh spinach basil Add the rest of the ingredi-
1 tsp olive oil fresh cracked black pep- ents and stir until heated
1 tsp minced garlic per through, about 2 or 3 min-
1 cup sliced onion Place spinach in a large utes. Pour the heated
2 cups chopped cauli- salad bowl and set aside. beans and veggies over
flower the spinach and serve.
Place olive oil in nonstick
2 cups diced tomatoes
skillet and heat over me- Serves 4. Each 2 cup serv-
2 cups cooked small red
dium-high heat. Add the ing: 168 calories, 2 g fat,
beans, drained and
garlic and onion and saute <1 g saturated fat, 0 mg
until golden, about 2 min- cholesterol, 135 mg so-
2 Tbsp red wine vinegar
utes. Add the cauliflower dium, 30 g carbohydrate,
1 Tbsp water
and saute for 2 minutes. 12 g fiber, 10 g protein.
1 Tbsp fresh minced
Farmers’ Market Nutrition Program Revised Summer 2006 Page 5
BBQ Summer Squash
Serve this dish over rice or 2 cloves garlic, crushed nade as necessary. When
pasta for a summer treat ground black pepper to cooked, remove the
that keeps the heat out of taste squash slices from the bar-
the kitchen. 1/4 cup chopped green becue and toss with any
1 zucchini, sliced into 1/2 onion remaining dressing. Sprin-
inch rounds kle with the chopped green
1 yellow summer squash, Combine the ingredients onion and serve immedi-
sliced into 1/2 inch for the marinade in a large ately.
rounds bowl and blend well. Add
1 medium eggplant, the vegetables to the mari- Serves 6. Each 3/4 cup
sliced into 1/2 inch nade and mix together. serving: 72 calories, 3.5 g
rounds Place on the barbecue fat, .5 g saturated fat, 0
Marinade: turning regularly until cholesterol, 6 mg sodium,
1 Tbsp olive oil golden brown on each 9 g carbohydrate, 2 g fiber,
3 Tbsp balsamic vinegar side. Brush with extra mari- 1.5 g protein.
1 cup nonfat vanilla- 1/2 sliced apple hour before serving. Spinach contains
flavored yogurt 1 orange, peeled and Serves 4. lutein, which is a
2 Tbsp red wine vinegar diced
Each 1 cup serving: 79 phytochemical
1 Tbsp honey Combine the first 4 ingredi-
calories, <1 g fat, 0 g satu- that may help
1 tsp prepared mustard ents in a large mixing bowl.
rated fat, 1 mg cholesterol, protect your
6 cups fresh spinach, Add the rest of the ingredi-
108 mg sodium, 16 g car- vision.
washed and ready to serve ents, toss and serve imme-
bohydrate, 5.5 g fiber, 4 g
1/4 cup sliced red onion diately or chill up to one
Simple Pistou Pistou is the French version of Italian pesto,
a thick paste made from fresh basil, garlic
2 small red potatoes,
and parmesan cheese.
Optional garnishes: utes. Add remaining vege-
1 large carrot, peeled
slices of toasted, crusty tables and white beans.
Try pistou on toast,
1 small onion
bread Bring back to a boil. Re- served with soup!
1 small zucchini, with
pesto duce to a simmer and cook
grated Parmesan cheese an additional 10 minutes,
1 small yellow crookneck
squash, with skin uncovered. Season to taste
1 stalk celery, peeled Cooking Instructions: with salt and pepper.
1 large tomato, seeded 1. Have kids cut each
1/4 pound green beans 3. To serve, let kids gener-
vegetable into small (1/2-
8 cups chicken stock or ously spread each toasted
inch) pieces and set aside.
canned broth bread slice with pesto.
1/3 cup canned or jarred 2. Bring chicken stock to a Place one on bottom of
cooked white beans, boil in a large stockpot. each serving bowl. Ladle in
rinsed Add potatoes, carrot, and hot soup and let kids sprin-
salt to taste onion. Return to a boil, re- kle with Parmesan, for ex-
freshly ground black duce to a simmer, and tra richness.
pepper to taste cook, uncovered, 15 min-
Page 6 Farmers’ Market Nutrition Program Revised Summer 2006
Asian Cabbage Salad
1 Tbsp vegetable oil Combine first 5 ingredients terol, 70 mg sodium, 10 g
1 tsp sesame oil in medium sized mixing carbohydrate, 2.5 g fiber, 2
3 Tbsp rice vinegar bowl and mix well to make g protein.
1 Tbsp sugar dressing. Add the rest of
For some extra crunchy
1 tsp soy sauce the ingredients and mix
variations, try adding
pinch cayenne pepper together well. Cover and
3 cups shredded cab- refrigerate until ready to one of the following:
bage serve, up to 24 hours. Slivered almonds
1 cup shredded bok choy
1 cup cooked snow peas Serves 4. Ramen noodles, un-
1/4 cup sliced green on- cooked and broken up
Each 1 cup serving: 85
ion calories, 4.7 g fat, .5 g
1 carrot, sliced thin saturated fat, 0 mg choles-
Baked French Fries
2 medium baking pota- 1/4” strips.
toes, scrubbed (leave Pour melted butter or oil While still warm, season
Better than fast peels on if you like) into medium bowl. Add po- with salt and pepper.
food fries, this 2 tsp. melted butter or tatoes and toss to coat
homemade version olive oil evenly.
Substitute sweet potatoes
has lots of flavor Salt and freshly ground Spread on baking sheet.
for baking potatoes
with a minimum of black pepper Bake 20 minutes, then turn
Spicy fries: Stir 1/4 tsp each
fat Preheat oven to 425˚ F. and bake until crisp, about
cayenne pepper and chili
Using a sharp knife, cut 30 minutes. powder into oil before toss-
potatoes into 1/4 “ thick Makes 4 servings. ing with potatoes.
slices, then cut slices into
Creamy Carrot Soup
5 large carrots (1-1/2 lb) 3/4 c. canned small white Working in batches, puree
peeled, cut into 1/2” beans, drained soup in blender until
pieces smooth, adding some of
1 c. milk
3-1/2 c. canned low so- the beans with each batch.
Combine carrots, broth,
dium chicken broth Return soup to same pot
onion, thyme, bay leaf and
1 large onion, peeled and allspice in large pot and and add milk. Stir over low
quartered bring to a boil. Reduce heat until heated through.
heat, cover and simmer Season with salt and pep-
1-1/4 tsp chopped fresh per.
thyme (or 1/2 tsp dried) until carrots are tender,
about 15 minutes. Re- Makes 6—8 servings.
1 large bay leaf move bay leaf.
1/4 tsp ground allspice
Farmers’ Market Nutrition Program Revised Summer 2006 Page 7
Crispy Potato Tart
4 Yukon gold or new pota- the pan, layer half the po- 7. Remove skillet from
toes tatoes in overlapping oven and carefully
4 teaspoons olive oil slices around the pan. loosen the edges of the
salt to taste 4. Sprinkle with the tarra- potatoes and turn po-
freshly ground black pep- gon and garlic and season tato cake onto a plate
per with salt and pepper. Add or platter.
2 tablespoons chopped remaining potato slices 8. Sprinkle the potatoes
tarragon or chives and press down with a with the fresh parsley
Find more recipes on the 2 cloves garlic, thinly large spoon or spatula to and additional pepper.
Web! Sites to try: 4 tablespoons fresh pars-
compress the potatoes.
Season again with salt
Cut into 4 equal por-
ley, finely chopped and pepper and drizzle
www.foodfit.com Serves 4
with the remaining olive
1. Preheat oven to 400°F. oil. Each serving contains:
2. Thoroughly coat an oven- 5. Cook potatoes over me- 145 calories; total fat 5
www.harvestcoop.com proof non-stick skillet with dium high heat, shaking gm, saturated fat 1 gm,
cooking spray. Drizzle two pan occasionally until po- protein 4 gm, total car-
teaspoons of the olive oil in tatoes are crisp and brown bohydrate 27 gm, die-
www.recipezaar.com the pan and swirl to coat the on the bottom. tary fiber 3 gm, sodium
entire inside. 149 mg
6. Place skillet in oven and
3. Peel the potatoes and cut cook until potatoes are Percent calories from
them into very thin slices. fat 25%, percent calo-
www.recipesource.com Beginning at the center of
tender throughout, about
ries from protein 10%,
percent calories from
Apple Slaw carbohydrates 65%.
Apples add a sweet 1 unpeeled red apple, chopped bowl. Refrigerate until
crunch to this slaw. cored and chopped 1/2 cup fat-free, light va- ready to serve.
4 cups shredded cab- nilla yogurt Serves 4. Each serving (1
bage 2 Tbsp orange juice cup): 88 calories, <1 g fat,
pinch cinnamon 0 g saturated fat, 2 mg
1/2 cup red onions,
cholesterol, 36 mg sodium,
Combine all ingredients in 19 g carbohydrate, 3 g fi-
1 green sweet pepper,
a medium-sized mixing ber, 3 g protein.
Five Fruit Salad
Experiment and create
1/2 cup orange juice a glass bowl, garnished your own combinations of
This fruit salad is 1 cup blueberries with a sprig of mint for fruits, flavors and colors!
easy, colorful and 1 cup watermelon more color.
delicious. 1 banana, peeled and
sliced Serves 4.
1 peach or nectarine, pit-
Each 1 cup serving: 83
ted and cubed
calories, .5 g fat, 0 satu-
Pour juice over fruits and rated fat, 0 cholesterol, 3
refrigerate until cold, up to mg sodium, 20 g carbohy-
24 hours. This colorful drate, 2 g fiber, 1 g protein.
salad looks pretty served in
Page 8 Farmers’ Market Nutrition Program Revised Summer 2006
Farmers’ Market Nutrition Program Revised Summer 2006 Page 9
Page 10 Farmers’ Market Nutrition Program Revised Summer 2006
Farmers’ Market Nutrition Program Revised Summer 2006 Page 11
Coloring section taken from the Farmers Market Coloring Book; Published
by: United States Department of Agriculture, Agricultural Marketing Service
State of Alaska, HSS,
P. O. Box 110612
Juneau, AK 99811-0612
FMNP Coordinator: Diane VanEpps
Why Buy Alaska Grown? Phone: 907-465-4704
• Most Alaska Grown products are at the markets right after they’ve Email: email@example.com
been picked, so they’re fresher, sweeter and tastier. Plus, because
products reach your table immediately after harvest, they retain
more nutrients, making them a healthier choice for you and your In accordance with Federal law and U.S.
Department of Agriculture policy, this institu-
family. tion is prohibited from discriminating on the
basis of race, color, national origin, sex, age,
• Buying Alaska Grown products supports local farm families, who are
religion, political beliefs, or disability.
dedicated to providing a high-quality product.
To file a complaint of discrimination, write
• By supporting Alaska Grown producers, you are helping ensure USDA, Director, Office of Civil Rights, Room
there will be family farms providing abundant food in the future. 326-W, Whitten Building, 1400 Independence
Avenue, SW, Washington, D.C. 20250-9410
or call (202) 720-5964 (voice and TDD).
USDA is an equal opportunity provider and
Links to Agriculture Sites
Pictures on this page compliments of Tanana Valley Farmers’ Market http://www.nafmnp.org/