Fibro Friendly Recipes
What we Look for in a Recipe:
~ A minimal amount of ingredients.
~ Short, easy Preparation.
~ Dishes that use few utensils, bowls etc. to prepare. (This insures minimal clean up)
~ One dish meals that provide meat, vegetables etc. are a good option.
~ Ingredients that can easily be substituted with something you may have on hand.
~ Food that can be made in large batches on good days, then frozen for low energy days.
~ Feel free to include any hints, or tips you have discovered to make a kitchen task
#1 My Nonny's Cinnamon Ricotta Pie
Pre Heat oven 350 degrees
Package of pie crust or make your own, I use
Pillsbury roll refrigerated pie crust
1 32 oz of Ricotta (Whole or Part Skim)
1 Cup Sugar
1/4 Cup of Cinnamon
Roll out Pie crust in a 9" pie plate
Mix Ricotta and Eggs in a large bowl mix well add
sugar and cinnamon mix well ( You can add more cinnamon or sugar to your taste)
Place the other crust on top of pie and bake for 50
minutes. cool completely and refrigerate. Serve cold
#2 Pumpkin Fluff
(It tastes like pumpkin pie)
two-16 oz. containers of nondairy whipped
30 oz. can of pumpkin pie filling
crumbled graham crackers (topping)
cinnamon to taste
1. Mix together the whipped topping and
the pie filling in a large bowl
2. Sprinkle cinnamon into mixture for taste
3. Top with graham crackers crumbs
4. Serve dessert
Makes 25 servings
#3 Pineapple Angel Food
1 box Angel Food Cake Mix
1 20 oz. can Crushed Pineapple in it's own juice
Grease or spray with cooking oil pan 13x9 in.
Bake 350 degree oven for 30-35 mins.
Cool and cut into squares
#4 "Quickie Salad"
--6 oz Cool Whip
--1 pint cottage cheese (16 oz)
--1 can mandarin orange slices, drained and cut in half or thirds
--4-oz jar maraschino cherries, drained and cut up
--3-oz package orange-pineapple Jello
Put first four ingredients in a bowl and combine well. Add Jello and mix well. (Too
much liquid will keep the "salad" from setting up firmly, so drain the fruit
well.) Put in refrigerator for a few hours (or overnight) to set up. Enjoy!
Experiment with flavor combinations of fruits and Jello. I've also used well-drained
crushed pineapple with cherry Jello.
#5 Simply Basic Chicken Soup
whole chicken, excess
fat and giblets removed
water (see recipe) + 2 cups cold water
1 TBS salt
(optional) fresh ginger, carrot, celery, garlic, or onion chopped in large pieces.
Pick a pot that hold the chicken snuggly with at least 1 inch at the top
clearance. Wash chicken with running water. Put the chicken in the pot and cover the
chicken with water to determine minimal amount of water.
Remove the chicken. Add salt and whatever optional vegetables you wish. Bring this
measured quantity of water to a full boil.Put the chicken into boiling water with optional
vegetables. Bring back to a full boil.
When fully at boil, add 1 cup cold water to chicken and water. Bring it back to a
Repeat this once, adding the second cup of cold water, and when it comes back to a
full boil, turn off the heat, cover, and leave it for at least an hour.
Remove the chicken and take the meat off the bones. Discard bones, and any optional
vegetables. Adjust salt, add some of the meat to the broth, reserving the rest of the
chicken for another meal. Clarify soup by cooling, or skimming off the excess fat.
Before serving, soup can have any additions you find tasty, or serve it simply as is.
#6 No-Bake Cheesecake
This makes 2 cheesecakes if you buy the prepared
graham wafer pie shells. Or you can make your own graham wafer crust in a 13 x
9" pan. It all depends on how thick you want the cheesecake to be.
1 8oz pkg cream cheese (room temp)
1/3 cup white sugar
1 8oz sour cream
1 8oz cool whip
2 tsp vanilla
Cream the Cream Cheese and add the sugar. Blend well.
Add the remaining ingredients, mix until very smooth.
Pour into prepared graham pie crust.
You may top with your favorite pie filling
if desired. It tastes just as good with cherry, blueberry, strawberry etc, or add
sliced fresh fruit. Refrigerate until needed.
#7 Oven Fried Rice
2 cups Uncle Bens converted rice
1 cup chopped celery
1 can sliced mushrooms, chopped
1 envelope onion soup mix
3 1/2 cups boullion (I use Oxo pkgs)
1/2 cup frozen peas & carrots
Mix well and pour into greased glass casserole.
Cover and bake at 350 degrees. Stir to incorporate rice during cooking. 45 minutes or
until rice is desired consistency.
#8 Banana-Buttermilk Pancakes
1/2 cup buttermilk
2 T melted butter or oil
1 c. flour
1/2 t. soda
1/2 t. salt
1 ripe banana, mashed
Combine Group 1 in a bowl, then combine Group 2 and the banana in another bowl. Add
Group 1 to Group 2 and combine gently. Cook on lightly oiled hot grill or skillet
Note: I stumbled on this combination in 1980, when I had a ripe banana I didn't want
to throw away. I was fixing buttermilk pancakes for my family and decided to add the
ripe banana. It was an instant hit and my kids are making them for my grandkids now!
#9 Swedish Creme
1 cup sugar
2 cups heavy cream (1 pint)
2 teaspoons unflavored gelatin (1 package)
2 cups sour cream
2 teaspoons vanilla
fresh or frozen fruit
Combine sugar, cream and gelatin in a microwave safe 2 quart container.
Cook a total of 5 minutes (2 minutes + 1 minute+1 minute+1 minute) stirring in-between.
Time may vary. Do not boil, but heat and stir until sugar and gelatin is
Pour hot liquid through a fine sieve or cheesecloth into a new bowl (eliminates any
Cool slightly. Add vanilla and sour cream and beat with a
rotary beater until smooth. Pour into wine or dessert glasses 1/2 to 3/4 full,
depending on size. Let stand about 10 minutes.
Top with fresh or thawed frozen fruit. You may
also use the juice. Raspberries,strawberries and blueberries are the best and create the
Serve chilled. This is a wonderful dessert to take to a party. Just use clear
plastic disposible glasses and seal with plasticwrap.
Diane in Western New York
#10 Quick turkey or
chicken or ham quiche
6 whole eggs beaten slightly
1/2 cup cooked chicken or turkey or ham chopped or shredded in small pieces
1/2 cup grated parmesan cheese
1 can cream of celery soup
1/2 cup milk
1/4 teaspoon salt
1 9 inch pie crust
any other ingredients you like (broccoli, mushrooms, onions, etc. chopped)
Brush the pie shell with a small amount of the beaten egg. Prick bottom and sides
with fork. If using a metal pan, bake shell in 450 degree oven about 5 minutes until
light brown. If using a glass pan, bake at 425 degrees.
Cool. Sprinkle meat and any other
ingredients in shell and
sprinkle cheese over top. Beat together remaining ingredients until blended.
Slowly pour over ingredients in shell, using a fork to move the ingredients aside so that
egg mixture permeates all ingredients and there are no air bubbles, but do not stir or
Bake at 375 (metal) or 350 (glass)
degrees about 40 minutes or until a knife inserted in center comes out clean. Let
stand at least 5 minutes before serving. This may be made ahead and reheated.
This is nice served with a crispy salad and
crusty rolls or bread.
Diane in Western New York
This is an
adaptation of a recipe that appeared in the newspaper. The original required
steaming dumplings on top for 20 minutes. I've found that if I pop a tube of fridge
biscuits in the toaster oven, they're done right about the same time as the Glop, saving
that 20 minutes. Any Glop that's leftover gets served the next day, topped with
instant mashed potatoes, as Shepherd's Pie.
1 pound frozen peas (you can also use one 15-ounce can of peas, but I prefer the
texture of the frozen ones)
1 can of Campbell's Golden Mushroom Soup
Crumble and brown the hamburger in a large skillet. Pour off any grease. (If
your wrists are bothering you too much to lift the skillet, you can use some wadded-up
paper towels to sop up the grease right in the skillet, just be careful not to burn
yourself on the hot pan!)
peas and the soup, and stir well until the peas are heated through. If you're using
the frozen ones, they'll still be a bit al dente at this point.
If you have really bad days, you can buy hamburger in bulk, cook on a good day, and
freeze single-recipe quantities of the browned crumbles for days when you can't face
that much time in front of the stove. In that case, defrost the pre-cooked
hamburger, stir everything together in a big bowl, microwave 4-5 minutes, and spoon it
over sandwich rolls.
Karen M. Campbell
#12 Celebration Oreo Cookie Ice Cream Pie
1/2 of one "1 lb.,2oz." package of oreo
cookies, crushed* (crush the whole cookie including the cream filling)
4 TBS butter, melted
1/2 to 2/3 of a half gallon of ice cream** (softened)
pie plate ***
chocolate shavings or chocolate cooie crumbs (without the cream filling) for top of pie
In a mixing bowl, add the melted butter to the crushed
cookies, mixing together so the mixture sticks together slightly. Put the cookie mixture
in a pie plate, using a fork to work onto the sides and bottom (ready to recieve the ice
Using a tablespoon or larger spoon, scoop the ice
cream into the cookie lined pie plate, smoothing out the top or whirling a design with the
Sprinkle with chocolate shavings, cookie crumbs,
M&Ms, or whatever fits with your "theme"
Suggestions:*For crushing: put cookies in a thick
Zip-lock bag or double layered bag, use a rolling pin to crush. If it is too
difficult for folks with Fibro or arthritis to apply this pressure, ask someone in the
family to do this part. (And, believe it or not, one time when I was making 4 pies at
once--a lot of rolling pin action -- I took the 4 triple bagged cookies outside, placed
them behind each wheel of my car, and slowly rolled backward---Voila! they were all
crushed at once, safely and without the bags splitting or becoming contaminated. (I left a
small airhole at the side of the bags so the air could escape without popping
**our favorite ice cream is Rite Aid's Mint Chocolate
Chip, but at Christmas we also use Peppermint, in the summertime we use fresh peach, for
chocolate lovers we have used Rite Aide's Chocolate Malted Crunch. There are
obviously many kinds to use for various themes and preferences.
*** you can also make in small pie tins for individual
preferences and choices, or in an 8x8 pan and cut in squares.
For those who do not like the chocolate of Oreo
cookies, you can use crushed Cinnamon Graham Crackers (healthier), or any other kind of
For a low fat version, use Reduced Fat Oreo Cookies,
Smart Balance "butter" or other non-hydorgenated substitute, low fat ice cream
Dianne Whiting, MA, PT
Clinical Coordinator, Arthritis and Fibromyalgia
Program Director, Fibromyalgia Management Program
Casa Colina Hospital
#13 EASY PEANUT BUTTER FUDGE
1/3 C butter (5 Tbl spoons) softened
1/2 C light cornsyrup
3/4 C peanut butter (Crunchy if you desire nuts)
2 tsp vanilla
1 (16 oz box) confectioners or powdered sugar
(optional 1/2 tsp salt)
Prep: grease or line with waxed paper or plastic wrap one 8 inch square pan
in a large mixing bowl (make sure you have the room to work the fuge) stir together
butter, cornsyrup and peanut butter until well blended (no marbling). stir in vanilla (and
salt if desired) mixture should be creamy. gradually add in confectioners sugar stiring
until too thick, then kneading in the rest. (this works well with fibro, because you can
take breaks in the sugar process to rest, JUST be sure to leave at room temp.) when
blended smooth, press into prepared pan and put in the fridge. Chill one hour and cut into
1 inch squares. store in an air tight container.
yield: 2 pounds
Karol A. Rawlings
#14 CHEESEY TUNA CASSAROLE
2 lbs Velveeta diced (this
can be done earlier in the day, or several days in advanced and stored in a ziplock
freezer bag, in the fridge until needed)
1 lb bag egg noodles
1 stick butter
3/4 C milk
2 (5 to 6 oz) cans water paked tuna; drained
In a large stock pot, cook egg noddles as directed to desired tenderness; drainand return
to pan; over low heat, melt butter and add milk to noddles. add diced Velveeta and stir
through. allow to melt stiring occassionaly ( takes about 7-10 minutes); add tuna and stir
through. season to taste. serves 6
Variations: Left over, chopped turkey,chicken or ham.
Add ins: peas, carrots, green
Toppings: grated cheese (Parmesean, romano, asagio or blends) salsa
Bon Appetite. Happy Holidays to all at the FMS Community.
Karol A. Rawlings
(15 min preparation)
1/4 cup plus 2 TBsp caramel ice cream topping, divided
2 pkg. (3.4oz each) Vanilla Instant Pudding
1/2 cup plus 2 TBsp Pecan pieces, divided
1 cup canned pumpkin
1 Graham Cracker Pie Crust
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1 cup cold milk
1 8oz tub cool whip
Pour 1/4 cup caramel topping into crust; sprinkle with
1/2 cup pecans. BEAT milk, pudding, pumpkin and spices with whisk until
blended. Stir in 1&1/2 cups cool whip. Spread into crust. Refrigerate at
least 1 hour. Top with remaining cool whip, caramel topping and pecans just before
serving. Makes 10 servings.
#16 Unreal Peanut Butter Cookies
1 C. sugar
1 Large egg
1 C. peanut butter
Mix all ingredients together in a bowl until
smooth. Preheat oven to 350 degrees. Roll each 1 T. dough into a ball and flatten
with a fork, lightly.
Bake on ungreased cookie sheet for 10 mins. Let cool slightly and enjoy with a cup
#17 Spinach & Cheese Squares
heat oven to 350 degrees
1tsp Baking Powder
1lb. Montery Jack cheese, grated
2-10oz. PKGS Chopped thawed Spinach
Melt butter in 9x13" pan. Beat eggs, add all
ingredients mixing well. Spread into pan and bake 35min. Cool 30min. Before Serving.
#18 Low Fat Chili
1 Large can diced tomatoes
2 cans pinto beans
3-5 slices onion chopped with automatic processor
1 chopped bell pepper with automatic processor
1 pkg SW chicken strips chopped up or 1/3 lb extra lean ground beef
chili powder to taste
I make this for my husband and I and we have several
nights in a row so I don't have to cook but that one night. Lightly cook in a
skillet coated with olive oil the chopped onion and bell pepper. If using ground
beef, brown it. In large dutch oven put in all ingredients. (I usually sprinkle
chili powder lightly over the top surface area to start & then adjust to
taste.) Then stir well. Then bring to a boil and let simmer for 30 min - 1 hour.
Very healthy and tasty.
#19 Dump Fruit Salad
Time: approx. 5 Minutes. Ready to serve in 2 hours. Makes 12 to 16 servings. May be frozen
in individual servings. May be frozen in a mold to be released on lettuce at a later time.
May be frozen in an oblong dish, then cut into squares for serving.
stir in shredded coconut, other fruits, miniature marshmallows, or nuts.
1 (14 ounce) can sweetened condensed milk
ounce) package frozen whipped topping, thawed
ounce) can cherry pie filling
1 (11 ounce) can mandarin oranges, drained
1 (15 ounce) can crushed pineapple with juice
1 Dump all ingredients in a large bowl. Blend until pink and fluffy.
for 2 hours. Top with crushed nuts if desired. Thank everyone for compliments.
1 sm. package strawberry or pistachio instant pudding
1 small container cool whip
1 large can crushed pineapple
1 bag minature marshmallows
Mix 1 package instant pudding and 1 can crushed pineapple (juice included). Add cool whip
until thoroughly mixed. Next add marshmallows. Chill until ready to serve.
Variations to try:
1 sm. pkg strawberry instant pudding
2 (8 oz) containers Cool Whip
1 pkg (1lb) frozen strawberries (thaw & drain)
1 pkg mini marshmallows
Mix together the strawberry instant pudding and softened cool whip. Stir in strawberries.
Stir in mini marshmallows. Keep refrigerated.
1 lg pkg strawberry jello (or any flavor desired)
1 lg pkg vanilla instant pudding
1 (20oz) can crushed pineapple
1 (120z) container Cool whip, thawed
Prepare Jello and pudding to directions on box. Mix together into one large bowl and let
set overnight in refrigerator. Fold pineapple and Cool Whip into Jello/pudding mixture
with a spoon. Do not use electric mixer!
This is a quick-and-easy no-fuss no-baking favorite
for family gatherings and picnics.
PS: Please note in your address book that my email
address has changed to email@example.com
Episcopal Diocese of Pittsburgh
900 Oliver Bldg., 535 Smithfield St.
Pittsburgh PA 15222
#21 Curried Chicken
1 chicken breast
A few grapes, cut in half (as many as you like)
An apple, cut into chunks
1 (6 oz) fat-free plain yogurt
Curry powder (to your taste)
Wholewheat (or regular) tortillas
Cut chicken breast into small strips. Grill or cook on
stovetop until cooked through. Cut grapes in half. Combine chicken, apple pieces, grapes,
yogurt and curry powder (to taste) in a bowl. Spoon mixture into a tortilla and enjoy!
(Makes 2-3 tortillas)
#22 3-Minute No-bake
2 cups granulated sugar
1/2 cup (1 stick) margarine or butter
1/2 cup 2% milk
1/3 cup unsweetened cocoa powder
3 cups QUAKER® Oats (quick or old fashioned, uncooked)
In large saucepan,
combine sugar, margarine, milk and cocoa. Bring to a boil over medium heat, stirring
frequently. Continue boiling 3 minutes. Remove from heat. Stir in oats; mix well. Quickly
drop by tablespoonfuls onto waxed paper or greased cookie sheet. Let stand until set.
Store tightly covered at room temperature.
#24 Broccoli Casserole (Like Memas)
A creamy mushroom
sauce and a little crunch make for a delightful blend of textures.
2 (16 oz.) pkg. Frozen broccoli
2 eggs, beaten
1 C. mayonnaise
1 can undiluted cream of mushroom soup
2-4 Tbs. Chopped onion (use minced off grocers shelf)
1 C. grated cheddar cheese
salt and pepper to taste
Ritz cracker crumbs (about ½ stack)
Cook broccoli as directed on
package until just tender. Do not overcook at this point. Drain and cool. Combine eggs,
mayonnaise, soup, onion, ¾ C. cheese, salt and pepper. Mix well. Pour over broccoli and
mix well to coat. Pour into greased casserole dish. Sprinkle with cracker crumbs; top with
remaining cheese. Bake 30-45 minutes at 350 degrees. If desired, all the cheese may be
mixed in with the soup mixture (I did and added a little extra on top).
#25 Hash Brown Casserole
- 1 package frozen hash browns (2 lb.)
- minced onion, to taste
- 1 can cream of celery soup
- 1 package cream cheese, softened (3 oz.)
- 1/2 cup milk
- ½ cup sour cream (optional)
- 1 stick margarine
- shredded cheddar cheese
Sprinkle hash browns in a
greased 9x13 inch baking dish. Sprinkle with onion. Melt margarine. Add cream cheese, soup
and milk. Pour over hash browns. Cover with cheese. Bake 1 1/2 hours at 350 degrees F.
So good, and so delicious and so, so easy to make!!!
#26 Spiced Nuts:
1/2 c canned milk plus 4t. water
1 t. cinnamon
4 cups walnuts, not chopped or 1 large bag walnuts
1st prepare an area with greased wax paper or just your clean counter top.
In a 2 qt. or larger heavy or non stick pot, bring to boil the sugar, canned milk with
water and cinnamon......bring to soft ball stage (small bit of mixture dropped in some
cold water will form a soft ball or use a candy thermometer which I've never used). It
doesn't take long and make
sure to stir a lot so it will be sugary.
When it reaches this stage, turn heat
off, add the vanilla and walnuts quickly and stir.
Dump on to your prepared surface and
using the spoon separate the clumps. Original recipe said to use greased fingers but I
find that a wooden spoon works
best. Just hack away at it. Then store in covered container. That's it....you're done.
Mary Ann Chase, Ogden Utah.
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