The document provides recipes for smoothies, snacks, quick lunches, larger meals and fortified versions of common dishes. It includes recipes for blender drinks like monkey shakes and aloha shakes. Snacks include ants on a log, baked fruits and sweet potato balls. Quick lunches include pocket salads, flying saucers and reverse sandwiches. Larger meals include stone soup and broccoli no-crust quiche. Many recipes offer ways to add hidden vegetables and beans to foods like mac and cheese, brownies and cupcakes.

1. Recipes
Amy Belko, PhD, MD, FAAP
Olympia Pediatrics
360.413.8470

2. BLENDER DRINKS
MONKEY SHAKE
1 banana
¾ cup plain yogurt
¼ cup orange juice
1-2 tsp honey
Combine in a blender.
FRUIT FROTH
3 cups water
1, 6 oz can frozen juice concentrate
1 cup powdered dry skim milk
1 banana
Sprinkle of nutmeg or cinnamon
Whip in blender and serve.
ALOHA SHAKE
1 can unsweetened pineapple with water
1 large banana
1 cup skim milk
Combine in blender and whip until frothy.
FRUIT YOGURT POPS
8 oz plain yogurt
2-3 bananas
1, 6 ounce can frozen orange juice concentrate
Mix in blender. Pour into freezer molds and freeze.
SNACKS
ANTS ON A LOG
Celery Sticks
Low fat cream cheese or peanut butter
Raisins or dried cranberries
Spread cheese/peanut butter into the valleys of celery. Position ants.
PINEAPPLE POP
1 pineapple wedge
2 tsp wheat germ
Insert popsicle stick into pineapple and roll in wheat germ. Stand in jar and freeze.
BAKED BANANAS, PEARS and APPLES
2 bananas, pears, apples, lemon juice
Brown sugar
Cinnamon
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.
Page 1 of 4

3. SWEET POTATO BALLS
16 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 SQUASH
1, 6 oz package instant chocolate pudding
Cut 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 SURPRISE
1 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 SURPRISE
1 box cake mix
1 cup canned pumpkin or 1 cup pureed white beans.
¼ cup water
2 Tablespoons vegetable oil
2 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).
ICING
1 cup powdered sugar.
1 cup powdered skim milk.
Very hot water
Fruit juice
Combine sugar and milk. Add ½ cup fruit juice and hot water to desired consistency. Spread on cupcakes.
QUICK LUNCHES
POCKET SALAD SANDWICHES
1 pita pocket bread (whole wheat or regular)
1 Tablespoon salad dressing
Filling stuffers
Cut 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.
Page 2 of 4

4. FLYING SAUCERS
4 Pita breads cut around their edges (or English muffins)
6 oz. Monterey jack cheese
Sliced hard curd tofu
16 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 CHEESE
Prepare 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 SANDWICH
Waffles, frozen
Fruit flavored yogurt
Spread yogurt on one waffle. Top with another waffle making a sandwich. Freeze.
REVERSE SANDWICHES
Breadsticks, celery or carrots
Cheese, meats sliced thin
Wrap cheese and meats around breadsticks or celery/carrot.
ZOO SANDWICHES
Flatten 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 STICKS
¾ cup to 1 cup skim milk cottage cheese
¾ cup skim milk
Seasonings (salt, pepper, garlic etc)
Blend all ingredients until smooth and creamy. Serve in small cups for dipping.
PINK OR PURPLE PANCAKES
1 cup commercial pancake mix
¾ cup water
½ cup yogurt
1 tsp vanilla
½ 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 SOUP
1 can soup
½ 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.
Page 3 of 4

5. SALAD IN A CONE
Flat bottomed ice cream cones
Lettuce leaves, grated carrots, dried fruit, nuts
Cottage cheese
Cherry 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 SOUP
About 2 quarts water simmering on stove
1 large smooth stone scrubbed and boiled to sterilize
Salt and pepper
5 carrots washed and cut into chunks
3 cups cabbage
1 pound stew meat, cut into small pieces, browned ahead
4 potatoes washed and diced
1 cup barley rinsed
1 cup milk if desired
Cook your stone soup until potatoes are tender and barley cooked, approximately 1 hour.
BROCCOLI NO-CRUST QUICHE
1 tablespoon butter or margarine
10 ounce package frozen chopped broccoli or 2 cups fresh
8 oz shredded cheddar cheese (or 4 oz. feta 4 oz. cheddar)
1 pint small curd cottage cheese
2 tablespoons copped fresh parsley
4 large eggs
1/3 cup flour
Salt 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 CHICKEN
10 pieces chicken
½ cup milk
½ cup bread crumbs mixed with ½ cup wheat germ
1 cup parmesan cheese
6 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.
Page 4 of 4