High Calorie And Easy to Chew Recipes

Compiled by the Stony Brook Dietetic Interns and updated 2012 

Breakfast Items
Pancakes
Maple Oatmeal
Poached Eggs on Toast
Breakfast Burrito
Avocado, Cheese and Pepper Omelet
Cinnamon French Toast
Banana Topped French Toast

Soups
Creamy Tomato Soup
Cream of Mushroom Soup
Broccoli Cheddar Soup
Chilled Avocado Cucumber Soup
Shrimp Bisque

Main Dishes
Easy Lasagna
Chicken meatballs with gravy
Mom’s Meatloaf
Salmon recipe
Quiche/Frittata
Veggie Mac and Cheese
Quick Chili
Cheese Grits

Desserts
Instant Vanilla Pudding Parfait
Strawberry Cheesecake Quesadillas
No-Bake Blueberry Squares

Snacks
Quick Taco Dip
Peanut Butter Quesadillas
Other Easy Snack Suggestions

Smoothies
Banana
Elvis’s Favorite
Tropical
Orange Creamsicle
Vanilla-Banana-Orange
Brownie Batter
Mango Lassi
Almond Milk Banana Smoothie

Websites for good ALS info:

http://www.bcm.tmc.edu/neurol/struct/als/als6e.html
http://www.als-mda.org/publications/meals/

Foods that may be easier to manage

  • Custards, applesauce, sherbets, puddings, plain yogurt
  • Custless toast with butter, crustless French toast
  • Dark chicken meat with gravy
  • Canned fruit, soft fruit (for example, bananas)
  • Eggs (scrambled, poached, omelets)
  • Cooked cereals (with milk)
  • Casseroles (macaroni and cheese)
  • Milkshakes, frozen ice cream bars
  • Mashed potatoes with gravy
  • Gelatin with yogurt/cottage cheese
  • Salmon/tuna/egg salad
  • Thick soups
  • Juice nectars, tomato juice, vegetable juice
  • Pasta with sauce

Specific foods that may cause problems

  • Extra-spicy, “hot” or acidic foods
  • Soft fresh bread 
  • Cookies, crackers, dry cereal, graham crackers 
  • Dry muffins, cake, bagels 
  • Dry, fibrous, or bony meats and fish 
  • Coconut, pineapple 
  • Sticky foods (for example, peanut butter) 
  • Stringy vegetables (for example, lettuce, celery) 
  • Fried noodles, rice 
  • Popcorn, potato chips, nuts 
  • Fruits and vegetables with skin or seeds (for example, peas, corn, apples, berries) 
  • Pizza 
  • Foods that contain cheese that may melt together into a large piece that is hard to swallow

 

Breakfast Items

Pancakes
Yield: 2 servings (6 pancakes)

Ingredients:
½ cup whole milk
½ cup pancake/waffle mix
1 egg
1 Tbsp oil
Topping:  Bananas or strawberries

Directions:
1.    Combine all ingredients and mix with fork until fairly smooth.  (Do no over-mix or pancakes will be tough).
2.    Preheat a lightly greased griddle.
3.    Drop batter by ¼ cupfuls onto griddle.
4.    Turn pancakes when edges look cooked and tops are covered with bubble.
5.    Add syrup and butter.
6.    Top with bananas and strawberries.

Maple Oatmeal
Yield: 1 serving

Ingredients:
½ cup of whole milk
1 pkg instant oatmeal
1 tsp butter
1 Tbsp maple syrup

Directions:
1.    Pour oatmeal into microwaveable bowl.
2.    Stir in milk.  Mix well.
3.    Microwave uncovered 1-1/2 to 2 min. until thickened. 
4.    Let stand until desired consistency.
5.    Add butter and maple syrup.

Poached Eggs on Toast
Yield: 1 serving

Ingredients:
2 eggs for poaching
2 slices toast (remove crust)
2 tsp butter

Directions:
1.    Use a pan that is at least 3 inches deep so that water can cover the eggs or use microwave egg poacher
2.    Bring water to a boil.
3.    Reduce to a simmer and add the eggs carefully.
4.    Set timer for 3-5 minutes.
5.    Remove eggs from water with a slotted spoon, drain, and serve on top of the buttered toast.

Breakfast Burrito
Yield:  1 Serving

Ingredients:
1 flour tortilla
1 can beans
1 dollop of sour cream
1 Tbsp salsa
¼ cup shredded Monterey Jack or cheddar cheese
2 eggs
1 splash whole milk

Directions:
1.    Spread the center of the tortilla with 1 Tbsp drained and rinsed canned beans mashed to a paste with a little sour cream.
2.    Sprinkle it with a Tbsp of salsa and ¼ cup of shredded Monterey Jack or cheddar cheese.
3.    Scramble 2 eggs (using a splash of whole milk) and spoon them across the center of the tortilla.
4.    Roll up the burrito, tucking in the ends.
5.    Heat it in the microwave for about 20 seconds, just long enough to melt the cheese.

Avocado, Pepper and Cheese Omelet
Yield:  1 Serving

Ingredients:
3 eggs
1/4-1/2 peeled and diced avocado
1/8 cup diced bell pepper
1 oz Swiss, Cheddar or Monterey Jack

Directions:
1.    Heat an omelet pan and add butter.
2.    Whisk the eggs together in a small bowl, season with salt and pepper and pour into the omelet pan.
3.    Add the diced pepper.
4.    Stir the eggs as they cook.  Stop when they begin to set.  Lift the edges as the omelet cooks to allow the raw eggs to run underneath.
5.    When the eggs are nearly set, add the avocado and cheese.  Fold the front of the eggs over and roll the omelet onto a plate.

Cinnamon French Toast
Yield: 5 servings

Ingredients:
4 eggs, lightly beaten
1/2 cup whole milk 
1/8 tsp cinnamon
Ten 1-inch-thick slices of French bread
Garnish:
Butter
Maple syrup
Powdered sugar 

Directions:
1. In a shallow bowl beat together eggs, milk, and cinnamon.
2. Dip bread into egg mixture, coating both sides. (soak for 30 seconds on each side).
3. In a skillet melt 1 tablespoon butter and cook the bread on both sides over medium heat for 2-3 minutes on each side or until golden.
4. Serve with butter, syrup, powdered sugar.

Banana Topped French Toast
Yield: 5 servings

Ingredients:
3 firm, ripe bananas
4 eggs, lightly beaten
1/2 cup whole milk 
1/8 tsp cinnamon
Ten 1-inch-thick slices of French bread
Garnish:
Maple syrup
Powdered sugar 

Directions:
1. Cut bananas into 1/4-inch thick slices
2. In a shallow bowl beat together eggs, milk, and cinnamon.
3. Dip bread into egg mixture, coating both sides. (soak for 30 seconds on each side).
4. In a skillet melt 1 tablespoon butter and cook the bread on both sides over medium heat for 2-3 minutes on each side or until golden.
5. Dust French toast with powdered sugar and mix banana slices with syrup and serve.

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Soups

Creamy Tomato Soup
Yield: 2 servings

Ingredients:
1 cup whole milk or cream
1 can (10-3/4 oz) condensed tomato soup
¼ cup water

Directions:
1.    Combine all ingredients in a saucepan.
2.    Heat until warm.
3.    Pour into bowls and serve.
4.    Top with grated cheddar or mozzarella cheese

Serving suggestion: Pair with grilled cheese sandwich or cheese quesadilla

Cream of Mushroom
Yields: 6 servings

Ingredients:
2 cans of cream of mushroom soup
1 cup half and half
1 cup milk
4 oz. sour cream
½ c. shredded cheese of your choice
8 oz. or 3 cup fresh mushrooms, sliced
2-4 Tbsp white wine or sherry (optional)

Directions:
1.    Mix soup, half and half, milk, sour cream and cheese spread in large saucepan.
2.    Stir over low heat until cheese melts; stir in mushrooms.
3.    Reduce heat to very low and heat 20-30 min. to blend flavors, stirring frequently.
4.    Do not boil.
5.    Just before serving, stir in wine. 
6.    Puree if needed.

Broccoli Cheddar Soup
Yield:  15-16 servings

Ingredients:
2/3 cup butter
1/2 cup chopped onion
2 large cloves garlic, minced
5 cups chicken broth
4 to 5 carrots, finely chopped
3 lbs. broccoli, cut into flowerets
1/2 cup all-purpose flour
1/4 tsp. salt
2 cups heavy cream
1 cup milk
2 tsp. ground nutmeg
8 oz. sharp cheddar cheese, shredded

Directions:
1.    In a saucepan melt 2 tablespoons of the butter over medium heat.
2.    Add onion and garlic; sauté until tender.
3.    Add chicken broth and carrots to saucepan. Bring to a boil. Reduce heat and simmer until carrots are tender.
4.    Add broccoli; simmer 10 to 15 minutes more.
5.    Meanwhile, in another saucepan melt the remaining butter. Whisk in flour and salt until smooth. Cook over medium heat, whisking constantly until mixtures bubbles.
6.    Gradually whisk in cream and milk, whisking constantly over medium heat until mixture comes to a boil and thickens. Stir in the nutmeg.
7.    Remove saucepan from heat; add cheese, whisking until cheese melts.
8.    Pour cheese mixture into broccoli mixture, stirring until combined; heat through.
9.    Puree if needed

Chilled Avocado Cucumber Soup
Yield: 2 servings

Ingredients:
1/2 medium cucumber
1 ripe small avocado
1 scallion
1 garlic clove 
2 tablespoons fresh lemon juice
1/2 cup plain yogurt
1/2 cup cold water
1/2 cup ice cubes

Directions: 
1.    Peel cucumber and cut into 4 pieces. Quarter avocado, removing pit, and peel. Cut scallion into large pieces.
2.    In a blender puree all ingredients until smooth and season with salt and pepper.

Creamy Shrimp Bisque
Yield: 2 servings

Ingredients:
2 tablespoons (1/4 stick) butter
¾  cup chopped onion
1 ¾  cups bottled clam juice
12 ounces cooked peeled deveined medium shrimp
3 tablespoons tomato paste
1/8  teaspoon (or more) cayenne pepper
1 ¼  cups half and half

1.    Melt butter in heavy medium saucepan over medium heat. Add onion and sauté until tender, about 4 minutes. Add clam juice and bring to a boil. Reduce heat to low, cover and simmer  about 15 minutes. Mix in shrimp. Cover and simmer until shrimp are heated through, about 1 minute.
2.    Working in batches, puree soup with remaining shrimp in blender until smooth. Return soup to same saucepan. Whisk in tomato paste and 1/8 teaspoon cayenne pepper. Gradually whisk in half and half. Bring soup to a simmer. Season soup to taste with salt and pepper.

Quick Winter Squash Soup
Ingredients:
1 tablespoon unsalted butter
1/4c heavy cream
3 shallots, finely chopped
2 (12-ounce) packages frozen winter squash purée, thawed
3 cups chicken stock

Directions:
1.  In large saucepan over moderately high heat, melt butter.
2.  Add shallots and sauté until translucent, about 3 minutes.
3.  Stir in squash and stock and bring to boil.
4.  Reduce heat and simmer, uncovered, until soup thickens, about 30 minutes.

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Main Dishes

Easy Lasagna
Yields: 4 servings

Ingredients:
1 pound lean ground beef
1/2 cup minced onion, optional
1 garlic clove, minced, optional
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper, to taste
12 ounces frozen (not thawed) cheese ravioli
1 (14-ounce jar) spaghetti sauce
8-ounces mozzarella, shredded
1/2 cup grated Parmesan cheese (about 2 ounces)
Preheat the oven to 350 degrees F.

Directions:
1.    Brown the beef with the optional onion, optional garlic, herbs, and salt and pepper in a large, ovenproof skillet.
2.    When the meat is thoroughly cooked -- it will take 8 to 10 minutes -- drain off any fat and take everything out of the pan.
3.    Put the still-frozen ravioli into the pan, breaking them up if they are clumped.
4.    Spread the ground beef mixture evenly over the ravioli, and ladle the spaghetti sauce evenly over the ground beef mixture.
5.    Over medium heat, without stirring, cook until the ravioli is heated through and beginning to brown on the bottom -- about 10 minutes.
6.    Take the skillet off the heat, sprinkle mozzarella cheese lightly  over the ground beef mixture, and sprinkle the top with the Parmesan. Bake for 10 minutes, or until the cheese is melted. Serve hot.

Shepherd’s Pie

1 lb.  ground beef
2 cups  hot mashed potatoes
4 oz.  (1/2 of 8-oz. pkg.) Cream Cheese, cubed
1 cup shredded Cheddar Cheese, divided
2 cloves  garlic, minced
4 cups  frozen carrots
1 cup beef gravy

Directions:
1.    Heat oven to 375ºF.
2.    Brown meat in large skillet; drain.
3.    Mix potatoes, cream cheese, ½ cup, cheddar cheese, and garlic until well blended.
4.    Combine meat, vegetables and gravy; spoon into 9-inch square baking dish.
5.    Cover with potato mixture and remaining Cheddar. Bake 20 min. or until heated through.

Chicken meatballs and Mashed Potatoes
1/4 cup plain bread crumbs
1/2cup chopped fresh spinach
2 large eggs, lightly beaten
1 tablespoon plus a 1/2c. whole milk
1 tablespoon ketchup
3/4 cup grated parmesan cheese
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 pound ground chicken
Olive oil
1/2 c. chopped mushrooms
4-5medium potatoes
4-5 teaspoons of butter
Chicken stock

  • In a medium bowl, stir together the bread crumbs, spinach, eggs, milk, ketchup, parmesan cheese, mushrooms and the salt and pepper. Add the chicken and gently stir to combine.
    Use a small melon ball to shape meatballs into uniform pieces.
  • In a large (14-inch) skillet, heat the oil over medium-high heat. Working in batches, add the meatballs and cook without moving until brown on the bottom, about 2 minutes. Turn the meatballs over and brown the other side, about 2 minutes longer. Place in oven set at 375 and bake until cooked through. Place chicken stock in skillet and heat through.  
  • In a large pot of salted, boiling water peel, slice into 13/4 inch pieces and cook potatoes until tender, about 20 minutes.  Place in mixer with ½ c. milk, 4-5 teaspoons of butter and blend. Salt and pepper to taste.
  • Cover meatballs with reduced chicken stock. Serve with mashed potatoes

Mom’s Meatloaf

Ingredients:
1 pound ground beef
¾ -1 cup plain fine bread crumbs
3 tablespoons dried onion flakes
1 teaspoon salt
1 heaping teaspoon dried parsley
¼ teaspoon black pepper
1/8 teaspoon  poultry seasoning
1/8 cup ketchup
1 egg
Milk

Directions:
1.    Mix ground beef and bread crumbs in large bowl.
2.    Mix seasonings, ketchup, and egg into beef and crumb mixture.
3.    Add enough milk to bind it all together and mix until smooth consistency.
4.    Spray loaf pan with cooking spray
5.    Put meat mixture in loaf pan.
6.    Bake at 350 degrees for about 45 minutes or until cooked through.

Salmon Al Cartoccio
Yields: 4 servings

Ingredients:
4 salmon fillets
1(12 ounce) jar bruschetta spread
2 teaspoons olive oil
Chopped avocado (optional)

Directions:
1.    Preheat the oven to 400 degrees F.
2.    Tear off four large sheets of aluminum foil. Spoon 1/2 teaspoon of oil into the center of each foil sheet. Place 1 fillet on each sheet and turn over to coat both sides with oil. Spoon about 4 tablespoons of the bruschetta spread onto each fillet. Fold the sides of the foil over the fish, making each foil sheet into a closed packet.
3.    Place the foil packets on a large baking sheet.
4.    Bake until the salmon is just cooked through, about 25-30 minutes.

Veggie Mac and Cheese
Yield: 6 servings

Ingredients:
Vegetable cooking spray
12 ounces dry elbow macaroni (about 3 cups dried)
4 red bell peppers, stemmed and seeded, cut into small pieces
2 medium Vidalia onions, finely chopped
3 cloves garlic, finely chopped salt
1 tablespoon unsalted butter
2 tablespoons all-purpose flour
2 teaspoons dry mustard
1 cup whole milk
Freshly ground black pepper
1/4 teaspoon dried oregano leaves
16 ounces ricotta cheese
1/4 cup grated Parmesan
bread crumbs for topping

Directions:
1.    Preheat the oven to 325 degrees F.
2.    Spray a 2 quart baking dish with vegetable cooking spray, set aside.
3.    Bring a large pot of salted water to a boil and cook the macaroni until tender, about 8-10 minutes. Drain, rinse under cold running water, and return to the pot.
4.    Meanwhile, heat the butter/oil in a large nonstick skillet over medium-high heat. Add the bell peppers, onions, and garlic, and ½ tsp salt and cook until tender, 10 to 12 minutes, adding a little water if more liquid is needed. Drain the vegetables in a large colander set over a bowl. Add the vegetables to the pasta and set the juices from the vegetables aside.
5.    Melt the butter in a small saucepan over medium heat. Add the flour and mustard and cook, stirring constantly, for 2 to 3 minutes.
6.    Whisking constantly, slowly pour in the milk and the juices from the vegetables. Add the oregano and the 1 teaspoon of salt. Cook and stir for 4 to 5 minutes. Season with salt and pepper to taste.
7.    Beat the ricotta until smooth and slowly beat in the white sauce. Toss with the macaroni mixture.
8.    Transfer to the 2-quart baking dish and sprinkle with Parmesan. Sprinkle bread crumbs over the top and lightly spray them with the vegetable cooking spray.
9.    Bake until top is golden brown, about 35 minutes. Serve immediately.

Tomato, Garlic, and Mushroom Frittata

Ingredients:
6 whole large eggs
2 large egg whites
1/2 cup finely grated parmesan (2 ounces)
1/3 cup thinly sliced fresh basil
3/4 teaspoon salt
1/2 teaspoon black pepper
4 garlic cloves, thinly sliced
2 tablespoons olive oil
1 cup pre-sliced mushrooms
2 cups grape tomatoes or halved cherry tomatoes (6 oz)

Directions:
1.    Whisk together whole eggs, whites, 1/4 cup parmesan, basil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in large bowl. Preheat broiler.
2.    Cook garlic in 1 tablespoon oil in a skillet (preferably nonstick and ovenproof) over moderate heat, stirring, until golden, about 1 minute.
3.    Add mushrooms to skillet and sauté over moderately high heat, stirring, until just tender, about 3 minutes.
4.    Add tomatoes to skillet and cook over moderately high heat, stirring, until tomatoes brown and skins split, about 4 minutes.
5.    Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper
6.    Pour egg over vegetables and cook over moderately high heat, lifting up cooked egg around edges to let uncooked egg flow underneath, 3 minutes. Reduce heat to moderate and cook, covered, 5 minutes more (center will be moist).
7.    Remove lid and broil frittata 5 to 7 inches from heat until set, about 5 minutes. Sprinkle top evenly with remaining 1/4 cup parmesan, then broil until cheese melts and frittata is golden brown, 2 to 3 minutes more.
8.    Slide onto a platter and cut into 4 wedges.

Quick Chili
Yield: 4 Servings

Ingredients:

1 lb ground beef
1 medium onion, chopped
2, 14.5 oz cans diced tomatoes (drained)
1, 10.75 oz can condensed tomato soup
1 tsp salt
½ tsp pepper
1, 15.5 oz can light red kidney beans (un-drained)

Directions:
1.    Brown ground beef and onion, drain fat.
2.    Add tomatoes, tomato soup, and seasonings.
3.    Simmer, uncovered, for 20 minutes.
4.    Add kidney beans and simmer for an additional 10 minutes.

Cheddar Grits
Yield: 12 Main Dish Servings

Ingredients:
2 tbsp butter
1 tsp salt
3 1/2 cups whole milk
2 cups water
1 ¼  cups quick cooking grits
1 package (8 ounces) shredded cheddar cheese (2 cups)
1 tsp hot pepper sauce
1/4 tsp pepper
5 large eggs

Directions:
1.    Preheat oven to 325 degrees F.
2.    In 3 quart saucepan, combine butter, salt, 1 1/2 cups whole milk and water and heat to boiling over a medium high heat.
3.    Gradually stir in grits, beating constantly with wire whisk to prevent lumps.
4.    Reduce heat; cover and cook, stirring occasionally, 5 minutes (grits will be very stiff).
5.    Remove saucepan from heat and blend in cheese.
6.    In a large bowl, mix hot pepper sauce, pepper eggs, and remaining 2 cups milk until blended. Gradually stir grits mixture into the egg mixture.
7.    Grease shallow 2 1/2 quart casserole. Pour grits mixture into casserole. Bake, uncovered, 45 minutes, or until knife inserted in the center comes out clean.

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Desserts

Instant Vanilla Pudding Parfait

Ingredients:
1 tub of vanilla pudding
2 Tbsp of strawberry preserves
Cream or whipped topping

Directions:
1.    Layer into dessert cups alternating pudding, preserves and cream.
2.    Top with cream or whipped topping.

Bread Pudding

6 slices day-old bread
2 tablespoons butter, melted
1/2 cup raisins (optional)
4 eggs, beaten
2 cups milk
3/4 cup white sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla extract

Directions:
1.    Preheat oven to 350 degrees F 
2.    Break bread into small pieces into an 8 inch square baking pan. Drizzle melted butter over bread. If desired, sprinkle with raisins.
3.    In a medium mixing bowl, combine eggs, milk, sugar, cinnamon, and vanilla.     Beat until well mixed. Pour over bread, and lightly push down with a fork     until bread is covered and soaking up the egg mixture.
4.    Bake in the preheated oven for 45 minutes, or until the top springs back when lightly tapped.

Easy Chocolate Mousse   

Ingredients:
1 chocolate pudding cup (3.5 ounces)
¼ c   Whipped topping

Directions:
1)    Combine ingredients by folding cream into pudding.

Strawberry Cheesecake Quesadillas

Ingredients:
4 (8 inch) flour tortilla
2 tablespoons softened cream cheese
2 tablespoons strawberry jam
1 tablespoon confectioners' sugar

Directions:
1.    Spread one side of 2 tortillas with 1/2 the cream cheese. Spread equal amounts jam over cream cheese. Spread remaining 2 tortillas with remaining cream cheese, and place on top of first 2 tortillas to form quesadillas.
2.    Place quesadillas in a skillet sprayed with cooking spray over medium heat and cook 5 minutes on each side, until golden brown.
3.    Serve sprinkled with confectioners' sugar.

No-Bake Blueberry Squares

Ingredients:
1 1/2 cups graham cracker crumbs
3 tablespoons white sugar
1/2 cup butter or margarine, melted
1 (8 ounce) package cream cheese, softened
1 cup white sugar
1/4 teaspoon salt
2 teaspoons vanilla extract
1/2 teaspoon lemon juice
1 (8 ounce) tub frozen whipped topping, thawed
3 cups frozen blueberries

Directions:
1.    In a medium bowl, stir together the graham cracker crumbs and 3 tablespoons of sugar. Mix in the melted butter. Sprinkle evenly into the bottom of a 9 inch square baking dish, and pack down into a solid crust.
2.    In a large bowl, beat cream cheese with 1 cup of sugar until smooth. Stir in salt and lemon juice. Fold in the whipped topping until well blended, then fold in the frozen blueberries. Spoon over the crust in the baking dish, and spread evenly. Cover with plastic wrap and refrigerate for at least 1 hour before slicing into squares and serving.

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Snacks

Quick and Easy Taco Dip

Ingredients:
1 (8 ounce) package cream cheese, softened
3/4 teaspoon taco seasoning mix
1/3 cup salsa
1 (8 ounce) package shredded Cheddar cheese

Directions:
1.    In a medium bowl, mix the cream cheese, taco seasoning mix and salsa. Spread the mixture into a shallow serving dish or an 8 inch baking pan. Top with Cheddar cheese.
2.    Chill in the refrigerator approximately 1 hour before serving.

Peanut Butter Quesadillas

Ingredients:
1 teaspoon butter
1 (10 inch) flour tortilla
2 tablespoons peanut butter
2 tablespoons grape jelly

Directions:
1.    Melt the butter in a skillet over medium heat.
2.    Spread one side of the tortilla with peanut butter. Fold tortilla in half so that the peanut butter is on the inside. Place folded tortilla in the skillet, and heat 2 minutes on each side, until lightly browned.
3.    Slice into wedges, and dip in the jelly to serve.

Other Easy Snack Suggestions

  • Hummus with crackers
  • Cheese and crackers
  • Ricotta cheese with blueberries (fresh, frozen, or canned compote)
  • Yogurt with fruit (cut into small pieces)
  • Almond or other nut butter and banana
  • Baked apple with cinnamon and brown sugar
  • Soft boiled or scrambled eggs

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Smoothies

The recipes below are suggestions for tasty combinations of ingredients. You may decide to come up with your own combinations.
•    Try mixing and matching different fruits with milk, coconut milk, juice, and ice cream.
•    Plain or vanilla yogurt may also be used.
•    Adding whey protein is a great way to make a smoothie pack even more punch. Plain or vanilla flavored whey protein powder would work with all the smoothie recipes below.

Directions for all smoothies:  Mix in blender.  You can add ice if you’re using fresh fruit.

Banana Smoothie
Ingredients:
1 cup of whole milk
1 banana, fresh or frozen
½ cup vanilla ice cream

Elvis’s Favorite
Ingredients:
1 cup whole milk
1 banana
2 tablespoons peanut butter

Tropical Smoothie
Ingredients:
½ banana, fresh or frozen
½ cup mango chunks, fresh or frozen
½ cup coconut milk
½ cup pineapple juice

Orange Creamsicle
Ingredients:
1 cup whole milk
½ cup vanilla ice cream
3 ounces frozen orange juice concentrate ( ½ of a 6 ounce can)
3 ice cubes

Vanilla-Banana-Orange Smoothie
Ingredients:
1 banana
½ cup vanilla ice cream
¼ teaspoon vanilla extract
¼ cup orange juice
½ cup whole milk

Brownie Batter
More “out-there” than the other smoothies, but packs a nutritious punch!
Ingredients:
3 ounces dates (about 8-10 deglet noor dates)
½-1 cup whole milk (as needed to blend)
1 tablespoon cocoa powder
4-6 ounces frozen spinach

Mango Lassi
Ingredients:
½ cups diced fresh mango
¼  cup orange juice
¼  cup ice cubes
 2 tablespoons honey
¾   cups plain yogurt
½  teaspoon rose water (optional)

Almond Milk-Banana Smoothie
½  medium banana, peeled and cut into chunks
¼ cup frozen blueberries
1 cup vanilla-flavored almond milk
1 tsp smooth peanut butter

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