Yummy Recipes

Apricot Smoothie

1/4 cup plain or vanilla yogurt 1/2 cup whole milk 1/2 cup canned apricots (packed in heavy syrup) 1 tablespoon honey Blend ingredients to desired consistency and chill well before serving. Makes 1 serving. Each serving is 280 calories (with plain nonfat yogurt), 8 grams protein.

Peach Fizz

1 cup peach nectar (or other non-acidic fruit juice)
1/2 cup club soda
Mix in a glass with ice for a refreshing drink.

Makes 1 serving.
Each serving is 130 calories, less than 1 gram protein.

Peaches and Cream

1 cup whole milk
1 cup canned peaches, including juice (packed in heavy syrup)
1 cup vanilla ice cream or frozen yogurt
Almond or vanilla extract to taste

Blend ingredients and chill well before serving.

Makes 2 servings.
Each serving is 300 calories, 7 grams protein.

Three Fruit Sipper

1 cup orange or apple juice
1/2 cup lemon juice
1 1/2 teaspoons almond extract
1 16-oz can jellied cranberry sauce
2 cups ginger ale, chilled

In a blender, combine the juices, extract, and cranberry sauce until smooth. Refrigerate. Just before serving, add ginger ale. Serve over ice.

Makes 11 1/2-cup servings. Each serving is 90 calories, 0 grams protein.

Tuna Casserole

1 tablespoon butter or margarine
1/3 cup chopped celery
1/4 cup chopped onion
1 9-oz can tuna, drained
1 10 3/4 -oz can condensed cream of mushroom soup 1/2 soup can water
1 small can (approximately 2.5-oz) chow mein noodles

Preheat the oven to 350§F. Sauté the celery and onions until tender in the butter or margarine. Combine with the tuna, soup, water, and 1/2 can chow mein noodles. Place in a greased 1-quart casserole. Top with the remaining noodles and bake in the oven for 30 minutes. Makes 4 servings. Each serving is 300 calories, 20 grams of protein.

Banana Berry Shake

4 scoops vanilla frozen yogurt
10 fresh strawberries
1/2 banana Rinse strawberries thoroughly. Combine all ingredients in a blender and blend until smooth.

Makes 2 servings.
Approximate nutrients per serving: 198 calories, 7 grams protein, 2 grams fat

Taco Dip

1 16-ounce container sour cream
1 envelope taco seasoning
1 head lettuce, shredded2 tomatoes, chopped
1 cup shredded cheddar cheese
1 package tortilla chips

Combine sour cream and taco seasoning in a small bowl and chill for one hour. Take a large shallow dish and layer the ingredients, one by one, in the dish in the following order: sour cream mix, lettuce, tomatoes, and cheese. Serve with tortilla chips for dipping.

Makes 8 servings.
Approximate nutrients per serving: 483 calories, 10 grams protein, 31 grams fat

Peanut Butter, Banana, and Raisin Sandwich

2 tablespoons peanut butter
1 small banana, sliced
4 slices raisin bread

Spread peanut butter on two slices of bread. Arrange banana slices on top and cover with remaining bread. Cut into quarters and serve.

Makes 2 servings.
Approximate nutrients per serving: 278 calories, 9 grams protein, 11 grams fat

Peanut Butter and Jelly Rounds

4 teaspoons creamy peanut butter
2 teaspoons grape jelly
8 Ritz(r) crackers

In a small bowl mix some peanut butter and jelly together until smooth. Spread onto a Ritz(r) cracker and top with another cracker to make sandwiches.

Makes 2 servings.
Approximate nutrients per serving: 140 calories, 4 grams protein, 9 grams fat

Worms in the Dirt

2 small packages [suggest giving exact size of packages] chocolate pudding mix
31/2 cups milk
1 tub frozen whipped topping
10 Oreo(r) cookies, crushed
bag of gummy worms (approx. 21 pieces)
8 small clear plastic cups

Prepare pudding mix according to directions, using low-fat milk. Fold in whipped topping. Fill each cup about a quarter of the way with pudding mixture. Add some crushed cookies and gummy worms, more pudding, and end with crushed cookies to look like dirt. Refrigerate for at least one hour before serving.

Makes 8 servings.
Approximate nutrients per serving: 396 calories, 5 grams protein, 12 grams fat

No-Bake Granola Balls

1/2 cup creamy peanut butter
1/2 cup honey
1/2 cup granola
1/2 cup crispy rice cereal
1/2 cup raisins
1/2 cup crushed graham crackers

Heat peanut butter and honey in a pan over low heat until creamy. Remove from heat and pour into a bowl to cool. Add granola, cereal, raisins and graham cracker crumbs to the peanut butter mix, and stir it all together. Roll into balls and set on wax paper. Refrigerate at least one hour before eating.

Makes 12 servings.
Approximate nutrients per serving: 152 calories 3 grams protein, 6 grams fat

Fried Fruit Sandwich

2 slices bread
1 tablespoon jelly of choice
Fruit of choice*
1 tablespoon butter or margarine

* 1/2 banana, sliced; 1/2 apple or pear, peeled and sliced; 1/3 cup seedless grapes, halved; 1/2 orange, peeled and sliced.

Spread one slice of bread with jelly. Cover the jelly with sliced fruit. Cover the fruit with the second slice of bread. Spread butter or margarine on both sides of the sandwich. Place in a fry pan and fry until golden brown on both sides. (Watch out! Hot jelly can burn your mouth. Let it cool a little before eating.)

Each 1-serving sandwich (calculated with 1/2 banana) is 340 calories, 5 grams protein.

Gelatin Critters

4 packages unflavored gelatin
3 3-oz packages flavored gelatin
1 cup cold water or fruit juice
1/2 cup sugar
4 cups of boiling water

Put ingredients in a 9” x 13 1/2 ” x 2” pan in the order given, adding the boiling water last. Stir really well until the gelatin is dissolved and the mixture is well mixed. Put in the refrigerator overnight. Cut into shapes with a cookie cutter. These gelatin critters won’t melt, so you can take them with you in a plastic bag for a good snack any time. You can roll the critters in powdered sugar if you like.

Makes approximately 12 critters. Each critter (calculated using 1 cup of apple juice) is 206 calories, 6 grams protein.

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