RecipesAmy Belko, PhD, MD, FAAP

Olympia Pediatrics 360.413.8470

BLENDER DRINKS

MONKEY SHAKE 1 banana¾ cup plain yogurt¼ cup orange juice1-2 tsp honey

Combine in a blender.

FRUIT FROTH3 cups water1, 6 oz can frozen juice concentrate1 cup powdered dry skim milk1 bananaSprinkle of nutmeg or cinnamon

Whip in blender and serve.

ALOHA SHAKE1 can unsweetened pineapple with water1 large banana1 cup skim milk

Combine in blender and whip until frothy.

FRUIT YOGURT POPS8 oz plain yogurt2-3 bananas1, 6 ounce can frozen orange juice concentrate

Mix in blender. Pour into freezer molds and freeze. SNACKS

ANTS ON A LOGCelery SticksLow fat cream cheese or peanut butterRaisins or dried cranberries

Spread cheese/peanut butter into the valleys of celery. Position ants.

PINEAPPLE POP1 pineapple wedge2 tsp wheat germ

Insert popsicle stick into pineapple and roll in wheat germ. Stand in jar and freeze.

BAKED BANANAS, PEARS and APPLES2 bananas, pears, apples, lemon juiceBrown sugarCinnamon

Preheat oven to 350 degrees. Peel bananas, slice LENGTHWISE. Slice pears and apples. Arrange in greased pie plate. Sprinkle sparingly with brown sugar, lemon, and cinnamon. Bake for 15 minutes.

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SWEET POTATO BALLS16 oz. can sweet potatoes or yams.8 oz. can crushed pineapple (unsweetened).1 cup cornflakes

Preheat oven to 350 degrees. Drain potatoes or yams and mash with a fork. Drain pineapple, add to potatoes. Roll into balls. Crush cornflakes in plastic bag with rolling pin…put crumbs in bowl. Roll balls in crumbs. Place on foil lined cookie sheet. Bake at 350 degrees for 15-20 minutes.

CHOCOLATE PUDDING WITH HIDDEN PUMPKIN OR SQUASH1, 6 oz package instant chocolate puddingCut back from 3 cups to 2 cups cold milk.1 cup canned pumpkin or squash. Prepare pudding per directions except substitute pumpkin/squash or 1 cup milk.

BOXED BROWNIES WITH HIDDEN SURPRISE1 box store bought brownie mix.½ cup -1 cup pureed black beans.Egg, oil, liquids as per directions Combine liquid ingredients with pureed beans. Add to brownie mix. Cook as directed.

BOXED CUPCAKES WITH HIDDEN SURPRISE1 box cake mix1 cup canned pumpkin or 1 cup pureed white beans.¼ cup water2 Tablespoons vegetable oil2 large eggs plus 1 extra egg white (or 3 egg beaters)6 ounces flavored yogurt

Preheat oven to 350 degrees. Coat cupcake pan with non-stick spray. Combine cake mix and all ingredients. Beat until smooth about 2 minutes. Bake until done (read box directions).

ICING1 cup powdered sugar.1 cup powdered skim milk.Very hot waterFruit juice

Combine sugar and milk. Add ½ cup fruit juice and hot water to desired consistency. Spread on cupcakes.

QUICK LUNCHES

POCKET SALAD SANDWICHES1 pita pocket bread (whole wheat or regular)1 Tablespoon salad dressingFilling stuffersCut 1-2” off one edge of pocket and stuff with fillings, drizzle dressing.

Fillings:Shredded lettuce, sliced avocado, grated carrot, sliced olives, bean sprouts, sliced cucumber, sliced apple, raisins, nuts, sunflower seeds, shredded meats, cottage cheese, hummus, tuna, grated cheese.

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FLYING SAUCERS4 Pita breads cut around their edges (or English muffins)6 oz. Monterey jack cheeseSliced hard curd tofu16 slices pepperoni

Lay circles of pita bread on a broiler pan. Sprinkle with cheese and tofu if desired. Put pepperoni on each. Broil until bubbly.

BOXED MACARONI AND CHEESEPrepare boxed macaroni and cheese according to directions. When preparing cheese sauce, add either 2 Tablespoons pumpkin, 2 Tablespoons pureed white beans, 2 Tablespoons tofu, mashed.

FROZEN WAFFLE SANDWICHWaffles, frozenFruit flavored yogurtSpread yogurt on one waffle. Top with another waffle making a sandwich. Freeze.

REVERSE SANDWICHESBreadsticks, celery or carrotsCheese, meats sliced thin Wrap cheese and meats around breadsticks or celery/carrot.

ZOO SANDWICHESFlatten bread slices with rolling pin. Spread bread with desired filling (peanut or almond butter, meats etc.). Cut shapes out of sandwich with animal cookie cutters.

CREAMY DIP FOR VEGGIE STICKS¾ cup to 1 cup skim milk cottage cheese¾ cup skim milkSeasonings (salt, pepper, garlic etc) Blend all ingredients until smooth and creamy. Serve in small cups for dipping.

PINK OR PURPLE PANCAKES1 cup commercial pancake mix¾ cup water½ cup yogurt1 tsp vanilla½ cup frozen blueberries pureed (or ½ cup raspberries pureed)1 Tablespoon canola oil

Combine wet ingredients in a blender. Pour into bowl. Add pancake mix. Mix but don’t over mix…batter should be lumpy. Cook on griddle.

FORTIFIED CANNED SOUP1 can soup½ cup prepared noodles, macaroni, or rice.½ cup pureed zucchini, or canned white beans, or canned black beans

Add soup to pot on stove. Dilute with water if directed. Add pureed veggies and extra noodles or macaroni. Cook.

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SALAD IN A CONEFlat bottomed ice cream conesLettuce leaves, grated carrots, dried fruit, nutsCottage cheeseCherry tomato or grape

Line inside of ice cream cone with lettuce. Mix cottage cheese with carrot, dried fruit, nuts etc. Add scoop of mixture into ice cream cone. Top with tomato or grape.

LARGER FARE

STONE SOUPAbout 2 quarts water simmering on stove1 large smooth stone scrubbed and boiled to sterilizeSalt and pepper5 carrots washed and cut into chunks3 cups cabbage 1 pound stew meat, cut into small pieces, browned ahead4 potatoes washed and diced1 cup barley rinsed1 cup milk if desired

Cook your stone soup until potatoes are tender and barley cooked, approximately 1 hour.

BROCCOLI NO-CRUST QUICHE1 tablespoon butter or margarine10 ounce package frozen chopped broccoli or 2 cups fresh8 oz shredded cheddar cheese (or 4 oz. feta 4 oz. cheddar)1 pint small curd cottage cheese2 tablespoons copped fresh parsley4 large eggs 1/3 cup flourSalt and pepper

Preheat oven to 350 degrees. Grease a 9” pan. Cook and drain broccoli. Crumble cheese into a large bowl. Add cottage cheese, parsley and broccoli. In a separate bowl, whisk eggs with flour, salt and pepper. Add to broccoli-cheese mixture. Spread in pan and bake at 350 for about 45 minutes until knife comes out clean.

CRISPY SEASONED CHICKEN10 pieces chicken½ cup milk½ cup bread crumbs mixed with ½ cup wheat germ1 cup parmesan cheese6 tablespoons sesame seeds (or chopped sunflower seeds)

Preheat oven to 350 degrees. Rinse chicken, pat dry. Combine dry ingredients. Dip chicken into milk then into dry mixture. Place chicken in shallow pan and bake at 350 for approximately 1 hour.

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