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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 easier.

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Submit Your Recipe

#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)
2 Eggs
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

Donna Lapointe


#2 Pumpkin Fluff

(It tastes like pumpkin pie) 


two-16 oz. containers of nondairy whipped topping
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

Lindsay Schouw

#3 Pineapple Angel Food Cake


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

Peggy Rodriguez


#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.

Terry Wright

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 full boil.

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.

Nancy Chinn


#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

Group 1:
1/2 cup buttermilk
2 T melted butter or oil
1 egg

Group 2:
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 and enjoy!

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!

Terry Wright


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 dissolved.

Pour hot liquid through a fine sieve or cheesecloth into a new bowl (eliminates any undissolved gelatin).

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 nicest look.
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 mix.

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

#11 Glop

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 hamburger
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!)

Add the 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
Sacramento, Calif.

#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 (optional)

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 cream).

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 spoon.

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 the bag)

**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 cookie.

For a low fat version, use Reduced Fat Oreo Cookies, Smart Balance "butter" or other non-hydorgenated substitute, low fat ice cream or sherbet.

Dianne Whiting, MA, PT
Clinical Coordinator, Arthritis and Fibromyalgia
Program Director, Fibromyalgia Management Program
Casa Colina Hospital
Pomona, California


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


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 bean                           
Toppings: grated cheese (Parmesean, romano, asagio or blends) salsa         
Bon Appetite. Happy Holidays to all at the FMS Community.

Karol A. Rawlings

#15 Turtle  Pumpkin Pie

(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 of milk!

  Kimberly Adams

#17 Spinach & Cheese Squares

heat oven to 350 degrees

4oz. Butter
3 Eggs
1c Flour
1c Milk
1tsp Salt
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.

Gail Simons
Rochester, NY


#18 Low Fat Chili

Servings 8-10


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.

Carm Booker

#19 Dump Fruit Salad

Prep 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.  

May also stir in shredded coconut, other fruits, miniature marshmallows, or nuts. 

1 (14 ounce) can sweetened condensed milk

1 (16 ounce) package frozen whipped topping, thawed

1 (21 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.

2 Chill for 2 hours. Top with crushed nuts if desired. Thank everyone for compliments.


Maggi P

#20 Fluff

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.

Another variation:
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

Heather Jacoby
Episcopal Diocese of Pittsburgh
900 Oliver Bldg., 535 Smithfield St.
Pittsburgh PA 15222

#21 Curried Chicken Salad Wrap

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)

Heather Jacoby


#22 3-Minute No-bake Cookies.


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.

Jennifer Jones


#24 Broccoli Casserole (Like Mema’s)


A creamy mushroom sauce and a little crunch make for a delightful blend of textures.


2 (16 oz.) pkg. Frozen broccoli pieces
2 eggs, beaten
1 C. mayonnaise
1 can undiluted cream of mushroom soup
2-4 Tbs. Chopped onion (use minced off grocer’s 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


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!!!

Ginger Worrell

#26 Spiced Nuts:

2c sugar
1/2 c canned milk plus 4t. water
1 t. cinnamon                
1t. vanilla
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're done.

Mary Ann Chase, Ogden Utah.


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