Recipes

  • 4 oz. Buttermilk
    4 oz. Lemonade
    ¾ cup Vanilla ice cream

    1. Combine ingredients in blender and serve.

    Calories: 320; Protein: 8 grams

  • ½ cup Promise spread
    1 cup Honey or Agave Nectar
    1 egg
    1 egg white
    ¾ cup whole wheat pastry flour
    ¾ cup All Purpose flour
    ½ Tablespoon Baking powder
    ¾ teaspoon Baking Soda
    ¾ teaspoon Cinnamon
    ¾ teaspoon Ground Ginger
    1 cup Pumpkin puree

    1. Mix honey and vegetable spread, add egg and egg white. Stir in flour and other dry ingredients, add pumpkin and mix well.
    2. Spray muffin tins and fill 2/3 full. Bake at 350 degrees for 20 minutes.

  • Reprinted, with permission, from the American Cancer Society. Eating Well, Staying Well During and After Cancer Treatment (Atlanta, GA: American Cancer Society, 2004), 220. cancer.org/bookstore.

    1 Tablespoon olive oil
    1 pound lean stew beef, cut in ½ inch pieces
    1 small (or ½ large) onion, chopped
    1 celery stalk, chopped
    1 carrot, chopped
    1 garlic clove, finely chopped
    7 cups reduced-sodium beef broth
    1 (14.5 ounce) can diced tomatoes
    ½ teaspoon dried basil
    1 bay leaf
    ½ cup barley
    Salt and pepper to taste

    1. In a stockpot over medium-high heat, add the oil. Brown the beef on all sides. Remove the beef and set aside. You may need to brown the beef in two or more batches, depending on the size of your skillet.
    2. Add the onion, celery, and carrot to the stockpot and sauté for 5-8 minutes, or until softened. Add the garlic and sauté for 1 minute. Add the broth, tomatoes, basil, and bay leaf and stir to combine. Bring to boil. Add the barley and reserved beef and stir to combine. Reduce the heat, partially cover, and simmer for 50 minutes. Season with salt and pepper. Remove the bay leaf before serving

    Makes 11 servings; Serving = 110 Calories, 3g Fat, 11g carbohydrates, 2g Fiber, 2g Sugar, 10g Protein, and 380mg Sodium

    #BBD0E0 ยป

  • 2 squares baking chocolate (1 oz each)
    1 cup nondairy creamer, soy formula or lactose-free milk
    1 tbsp cornstarch
    1/4 cup granulated sugar
    1 tsp vanilla extract

    1. Melt chocolate in small pan or on foil.
    2. Measure cornstarch and sugar into saucepan.
    3. Add part of the liquid and stir until cornstarch dissolves.
    4. Add the remainder of the liquid. Cook over medium heat until warm.
    5. Stir in chocolate until mixture is thick and comes to a boil. Remove from heat. Blend in vanilla and cool.

    Makes 2 servings; Serving size: 3/4 cup; Calories per serving: 382 calories; Protein per serving: 1 gram

  • 1¾ cup Soy Milk
    Dash of Salt
    1 cup old-fashioned Rolled Oats
    ½ apple, peeled, cored and chopped
    ½ Banana, cut in small pieces
    1 teaspoon honey

    1. In a saucepan over medium-high heat, combine the milk and salt, bring to a boil. Reduce the heat to medium, stir in the oats and apple and cook, stirring occasionally until thickened. Just before serving add banana and honey.

    Makes 2 servings.

  • Reprinted, with permission, from the American Cancer Society. What to Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help you Cope (Atlanta, GA: American Cancer Society, 2009), 29 cancer.org/bookstore.

    1 pound potatoes, peeled and cut into 2-inch pieces
    2 tablespoons butter
    2 to 4 tablespoons low-fat milk
    Salt
    1 tablespoon vegetable oil
    1 pound lean ground beef
    1 small (or ½ large) onion, finely chopped
    1/3 cup Ketchup
    1 teaspoon Worcestershire sauce
    1 cup frozen peas and carrots mixture

    1. Preheat oven to 400 degrees.
    2. Fill a large saucepan with enough water to cover the potatoes by an inch or more and bring to a boil. Reduce to a simmer and cook until potatoes are tender. Drain and return to the pan. Add the butter and 2 tablespoons of the milk and mash until soft and creamy, adding more milk if necessary. Season with salt
    3. Meanwhile, in a large skillet over medium-high heat, add the oil. Sauté the ground beef and onion for 6 to 8 minutes, or until meat is cooked through, stirring frequently. Drain if needed. Add the ketchup and Worcestershire sauce and stir well to combine. Add the peas and carrots and stir well to combine.
    4. Divide meat mixture evenly between 4 (1-cup) ramekins or oven safe teacups. Top with about ½ cup mashed potato, spreading to cover the meat. Place ramekins on baking sheet.
    5. Bake for 10 minutes, or until tops are golden. Let cool for 5-10 minutes before serving.

    Makes 4 servings; 1 serving = 380 Calories, 17g Fat, 30g Carbohydrate, 3g Fiber, 7 g Sugar, 26g Protein, and 390mg Sodium

  • 1/3 cup unprocessed bran
    1/3 cup applesauce
    1/3 cup mashed stewed prunes

    1. Blend all ingredients and store in refrigerator.
    2. Take 1-2 tablespoons of this mixture before bedtime, then drink 8 oz. of water.

    Note: Make sure you drink the water, or else it will not work to relieve constipation.

    Makes 16 servings; Serving size: 1 tbsp; Calories per serving: 10 calories

  • Reprinted, with permission, from the American Cancer Society. What to Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help you Cope (Atlanta, GA: American Cancer Society, 2009), 39. cancer.org/bookstore.

    1 cup Bulgur
    1 cup boiling water
    ½ apple, chopped
    ¼ cup dried sweetened cranberries
    ¼ cup golden or brown raisins
    2 scallions, thinly sliced
    2 tablespoons chopped mint
    2 tablespoons olive oil
    2 tablespoons fresh lemon juice
    2 tablespoons fresh orange juice or high-quality store-bought orange juice
    Salt and freshly ground black pepper
    2 tablespoons slivered Almonds, lightly toasted, optional

    1. In a heatproof bowl, combine the bulgur and water and let stand for 30 minutes. If the mixture is absorbing the water too quickly, add 1 tablespoon or more water.
    2. When the bulgur is tender, add the apple, cranberries, raisins, scallions, and mint. In a bowl combine the olive oil, lemon juice, and orange juice. Add to the salad and stir gently to incorporate. Season with salt and pepper. Cover and refrigerate for at least 1 hour. Add the almonds just before serving.

    Makes 6 servings. 1 serving (about ½ cup) = 140 calories, 5g Fat, 24g Carbohydrates, 4 g Dietary Fiber, 9 g Sugars, 3g Protein, and 7mg Sodium

  • 12 ounces whole wheat rotini pasta
    3 cups broccoli florets
    1 (15ounce) can Great northern beans, rinsed and drained
    ½ red onion, finely chopped
    2 carrots, sliced in chunks
    1 zucchini, cut into strips
    1 red bell pepper, seeded and chopped
    11/2 cup reduced-fat Italian salad dressing
    Ground pepper to taste

    1. Prepare the pasta as directed. During last 3 minutes add broccoli, drain and rinse with water.
    2. Meanwhile in large bowl combine the beans, onions, carrots, zucchini, and bell pepper. Add the drained pasta and dressing, stir and season with pepper.

    Makes 13 servings.

  • 1 whole ripe banana, sliced
    Vanilla extract (few drops)
    1 cup milk

    1. Place all ingredients into a blender. Blend at high speed until smooth

    Makes 1 serving; Serving size: Approximately 2 cups

    If made with whole milk: Calories per serving: 255 calories; Protein per serving: 9 grams
    If made with 2% milk: Calories per serving: 226 calories; Protein per serving: 9 grams
    If made with skim milk: Calories per serving: 190 calories; Protein per serving: 9 grams

  • 1 quart whole milk
    1 cup nonfat instant dry milk

    1. Pour liquid milk into a deep bowl.
    2. Add dry milk and beat slowly with beater until dry milk is dissolved (usually less than five minutes).
    3. Refrigerate and serve cold.

    Note: If it tastes too strong, start with 1/2 cup of dry milk powder and gradually work up to 1 cup.

    Makes 1 quart; Serving size: 1 cup; Calories per serving: 211 calories; Protein per serving: 14 grams

    Use fortified milk when making macaroni and cheese, puddings and custards, cream sauces for vegetables, mashed potatoes, cocoa, french toast or pancake batter and soup.

  • 1 cup whole milk
    1 cup vanilla ice cream or frozen yogurt
    1 cup canned fruit (heavy syrup), including juice (peaches, apricots, pears)
    Almond or vanilla extract to taste

    1. Blend ingredients and chill well before serving.

    Makes 2 servings; Serving size: 1-1/2 cups
    If made with ice cream: Calories per serving: 302 calories; Protein per serving: 7 grams
    If made with frozen yogurt: Calories per serving: 268 calories; Protein per serving: 9 grams

  • 2 pounds carrots, sliced
    1/3 cup Agave Nectar
    2 egg whites
    3 eggs
    2 tablespoon all-purpose flour
    11/2 teaspoon baking powder
    3 Tablespoons margarine spread (trans-fat free)
    1 tsp vanilla extract

    1. Preheat oven to 350 degrees. Steam carrots until soft, drain well. Add nectar, egg whites, and eggs. Mix together flour and baking powder, and add to carrot mixture, blending well. Add margarine and vanilla. Spray baking dish with cooking spray and transfer mixture to dish. Bake for 1 hour.

    Makes 8 servings.

  • Reprinted, with permission, from the American Cancer Society. What to Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help you Cope (Atlanta, GA: American Cancer Society, 2009), 52. cancer.org/bookstore.

    1 tablespoon vegetable oil
    1 onion, chopped
    1 carrot, chopped
    1 celery stalk, chopped
    2 garlic cloves, finely chopped
    4 cups reduced-sodium chicken broth or vegetable broth
    3 (15-ounce) cans navy or Great Northern Beans, rinsed and drained
    1 (4 inch) sprig fresh rosemary
    Salt and freshly ground black pepper

    1. In a stockpot over medium-high heat, add the oil. Sauté the onion, carrot, and celery for 5-7 minutes or until softened. Add the garlic and sauté for 1-2 minutes. Add the broth and beans and stir to combine. Bring to a boil. Reduce the heat, add the rosemary and simmer for 20-25 minutes, stirring occasionally. Cool slightly and remove rosemary.
    2. Transfer to a blender or food processor and puree (you may need to do this step in two or more batches). Season with salt and pepper

    Makes 6 servings; 1 Serving (about 1 cup) =215 calories, 3g Fat, 36g Carbohydrates, 8g Fiber, 5 g Sugars, 12g Protein, and 600mg Sodium

  • 6-8 oz greek-style yogurt
    1⁄2 banana
    1 cup of frozen fruit (usually strawberries, raspberries and/or blueberries)
    4-5 oz 2% or whole milk
    a dash of vanilla
    1 teaspoon of honey

    1. Blend together in blender and serve.

    Provides 311 calories and 24g protein

  • Reprinted, with permission, from the American Cancer Society. What to Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help you Cope (Atlanta, GA: American Cancer Society, 2009), 60. cancer.org/bookstore.

    2 Tablespoons Olive Oil
    1 Leek, white part only, thinly sliced or 1 small onion, chopped
    2 garlic cloves, finely chopped
    1 carrot, finely chopped
    1 celery stalk, finely chopped
    ½ head Savoy cabbage, sliced thinly, optional
    6 cups reduced-sodium chicken broth
    1 (14.5 ounce) can diced tomatoes (omit if have mouth sores)
    1 (15 ounce) can cannellini or small white beans, rinsed and drained
    1 teaspoon salt
    ½ teaspoon ground black pepper
    2 cups stale crusty sourdough, French, or Italian bread, cut into 1-inch cubes
    ¼ cup fresh basil, coarsely chopped
    Grated Parmesan cheese, optional

    1. In a stockpot over medium-high heat, add the oil. Sauté the leek for 5 minutes. Add the garlic, carrot, and celery and sauté for 5-8 minutes or until softened. Add the cabbage and sauté for 2-3 minutes. Add the broth and tomatoes and stir to combine. Bring to a boil. Add the beans, salt, and pepper and stir to combine. Reduce the heat and simmer for 20 minutes, stirring occasionally.
    2. Add the bread and basil and cook for 3-5 minutes. Serve with Parmesan cheese.

    Makes 10 servings; 1 Serving (about 1 cup) =125 calories, 3g Fat, 19g Carbohydrate, 3 g Fiber, 3 g Sugars, 6g Protein, and 750 mg Sodium

  • 3-4 pounds chicken thighs, skin-on, bone-in, trimmed of excess fat
    2 Tbsp lemon zest
    1/3 cup lemon juice
    2 cloves garlic, crushed
    2 Tbsp fresh chopped thyme (or 2 teaspoons dried)
    1 Tbsp fresh chopped rosemary (or 1 teaspoon dried)
    1 teaspoons salt
    1 teaspoon black pepper
    2-3 Tbsp olive oil

    1. Place lemon juice, lemon peel, garlic, thyme, rosemary, salt, and pepper in a small bowl, whisk to combine. With the tip of a sharp knife, cut into each chicken piece one or two times by about 1/2 an inch. (This will help the marinade penetrate.) Place the chicken pieces and the marinade in a gallon-sized freezer bag. Rotate the bag so that all chicken pieces are coated with the marinade. Seal the bag and place in a bowl in the refrigerator (in case of leakage). Let marinate for 2 hours.
    2. Preheat oven to 425°F. Remove chicken from marinade and place in a single layer in a large baking dish, skin side up. Reserve the marinade. Use a pastry brush to brush a little olive oil onto each piece of chicken.
    3. Bake for a total of 50 to 55 minutes, until the skins are crispy brown, and the chicken is cooked through, juices running clear (breasts have an internal temperature of 165°F and thighs 175°F). Half-way through the baking, at about the 25 minute mark, baste the chicken pieces generously with reserved marinade.
    4. Let rest, covered in foil, for 10 minutes before serving.
    5. Serve the chicken with the juices on the side or a little poured over the top of the chicken. Serve alone or with steamed brown rice.

    Serves 4-6.

  • Makes 2 servings

    1 whole grain Flatout bread
    2 Tablespoons pesto
    6-8 slices tomato
    ¼ cup crumbled feta cheese
    ¼ cup shredded mozzarella cheese

    1. Preheat oven to 400 degrees. Line a baking sheet with foil.
    2. Place bread on baking sheet and spread with pesto. Top with tomato slices. Sprinkle with feta and mozzarella cheese. Bake for 10 minutes or until cheese melts.

  • Reprinted, with permission, from the American Cancer Society. What to Eat During Cancer Treatment: 100 Great-Tasting, Family-Friendly Recipes to Help you Cope (Atlanta, GA: American Cancer Society, 2009), 91. cancer.org/bookstore.

    1 pint grape tomatoes, halved
    1 cucumber, peeled, seeded, and cut into bite-sized pieces
    1 red, yellow, or green bell pepper, seeded and cut into bite sized pieces
    2 Tablespoons finely chopped red onion
    15 Kalamata Olives pitted and chopped
    1 whole wheat pita bread, toasted, split and cut into bite-sized pieces
    1 cup crumbled feta cheese
    ¼ cup chopped fresh mint
    2 tablespoons chopped fresh dill
    2 to 3 tablespoons Olive Oil
    1 to 2 Tablespoons Red Wine Vinegar
    Salt and freshly ground black pepper

    1. In a bowl, combine the tomatoes, cucumber, bell pepper, and onion. Add the olives, pita bread, feta cheese, mint and dill.
    2. In a separate bowl, combine 2 tablespoons of the oil and 1 tablespoon red wine vinegar. Add to the salad and stir gently to incorporate. Season with salt and pepper. Add more oil and vinegar as needed.

    Makes 7 servings; 1 Serving (about 1 cup) =145 calories, 10g Fat, 11g Carbohydrate, 2g Fiber, 3g Sugars, 5g Protein, and 360 mg Sodium

  • 1 cup fortified milk
    2 tbsp butterscotch, chocolate, or your favorite fruit syrup or sauce
    1/2 cup ice cream
    1/2 tsp vanilla extract

    1. Put all ingredients in a blender. Blend at low speed for 10 seconds.

    Makes 1 serving; Serving size: Approximately 1-1/2 cups; Calories per serving: 425 calories; Protein per serving: 17 grams

  • 1 quart whole milk
    1 cup nonfat instant dry milk

    1. Pour liquid milk into a deep bowl.
    2. Add dry milk and beat slowly with beater until dry milk is dissolved (usually less than five minutes).
    3. Refrigerate and serve cold.

    Note: If it tastes too strong, start with 1/2 cup of dry milk powder and gradually work up to 1 cup.

    Makes 1 quart; Serving size: 1 cup; Calories per serving: 211 calories; Protein per serving: 14 grams

    Use fortified milk when making macaroni and cheese, puddings and custards, cream sauces for vegetables, mashed potatoes, cocoa, french toast or pancake batter and soup.

  • 1 tbsp nonfat instant dry milk
    1 tbsp honey
    1 tsp water
    5 tbsp smooth peanut butter
    1 tsp vanilla extract

    1. Combine dry milk, water, and vanilla, stirring to moisten.
    2. Add honey and peanut butter, stirring slowly until liquid blends with peanut butter.
    3. Spread on crackers.

    Mixture also can be formed into balls, chilled, and eaten as candy. Keeps well in refrigerator but is difficult to spread when cold.

    Makes 6 tbsp; Serving size: 3 tbsp Calories per serving: 279 calories; Protein per serving: 11 grams

  • 1 cup whole milk
    1 cup vanilla ice cream or frozen yogurt
    1 cup canned fruit (heavy syrup), including juice (peaches, apricots, pears)
    Almond or vanilla extract to taste

    1. Blend ingredients and chill well before serving.

    2 servings; Serving size: 1-1/2 cups
    If made with ice cream: Calories per serving: 302 calories; Protein per serving: 7 grams
    If made with frozen yogurt: Calories per serving: 268 calories; Protein per serving: 9 grams