Meeting energy needs is a challenge for people with CF, it can be accomplished in a healthy way.  It simply takes the right tools and a little planning to make the most of what is eaten.

 ‘High Energy’ Recipes


400grms full fat Philadelphia cheese
2 cans sweetened condensed milk
Grated zest of 4 lemons and all their juice
300mls thickened cream

Beat the cheese until softened then gradually beat in the condensed milk,lemon and cream. Chill for 2 to four hours or over night. Serve with berries either fresh or frozen. The recipes can be divided into individual portions before chilling.


Serves 4
5 tablespoons olive oil
2 tablespoons balsamic or red wine vinegar
4 tablespoons of orange juice
2 tablespoons fresh tarragon or thyme, chopped
2 cloves garlic, crushed (1 teaspoon)
1 tablespoon clear liquid honey
salt and freshly ground black pepper
250 grams (about 3 cups) mixed mushrooms, sliced (a mixture of buttons, flats,
gourmet browns and fancy mushrooms like shiitake)
1/2 cup hazelnuts or almonds, toasted and chopped
4 handfuls of mixed baby lettuce

Combine 4 tablespoons of the oil, vinegar, orange juice, tarragon, garlic and honey in a small bowl and whisk until blended. Season with salt and freshly ground black pepper. Heat the remaining tablespoon of oil in a heavy frypan over a medium heat, add the sliced mushrooms and saute for 4-5 minutes. Add the hazelnuts and remove from heat. Toss lettuces with the dressing until the leaves are well coated. Divide among 4 salad plates, and spoon mushroom and hazelnut mix over the salad.



1/2 cup olive oil or vegetable oil
5 eggs
3 courgettes – grated
1 finely chopped onion
4 rashers of chopped bacon
1 cup grated cheese
1 cup flour
1 1/2 teaspoon baking powder
salt and pepper

Mix the eggs and oil together in a mixing bowl. Add the remaining ingredients and mix to combine. Pour mixture into a greased square tin 20cm x 20cm or bigger tin for a shallow slice. Bake in a preheated oven at 180 C for 30 – 40 min ’til cooked through. Can serve for lunch with salad or as a vege dish with main meal. Can be served hot, warm or cold.


200 mls of milk
2 tbps Ribena blackcurrent syrup
2 tbsp vanilla yoghurt or fruce

Blend all ingredients together and serve well chilled.


4 Eggs, separated
200 g of dark chocolate
300 ml cream, whipped
Beat the egg whites until stiff. Melt the chocolate and cool slightly then stir in the egg yolks. Stir the cream into the chocolate mixture and gently fold in the egg whites. Refrigerate until set.


200 ml of milk
1-2 tbsp coconut milk
3 tsps chocolate topping

Blend all ingredients together. Serve well chilled


3 Mars Bars
90 g Butter
3 cups Rice Bubbles

Melt Mars Bars and butter together. Stir in the Rice bubbles. Press into slice tray. Refrigerate to set and cut into slices.


3 potatoes, grated
2 tbsp dry breadcrumbs
2 tbsp cream
2 eggs, lightly beaten
1 tsp salt
1 small onion, grated
vegetable oil for cooking

Mix all ingredients. Stir well and drop spoonfuls into hot oil. Cook 5 mins until they are crisp and well done. Turn over and cook the other side for 5 mins.


3-4 tablespoons butter
½ cup orange juice
1 tsp grated orange rind
½ cup sugar
2 cups self raising flour
¼ tsp salt
75 g butter
½ cup milk
¼ cup brown sugar
1 tsp cinnamon
1 455 g can sliced
peaches, drained
Whipped cream for serving

Mix first four ingredients in a saucepan. Simmer for 5 mins then pour half the mixture into a buttered 23 square ovenproof dish. Sift flour and salt into a bowl. Rub in second measure of butter and add milk to make a soft dough. Roll out about 12” (30 cm) square. Brush with a little extra melted butter and sprinkle with cinnamon and brown sugar. Arranged drained peaches on this and roll up like a jam roll. Cut into 9 slices and arrange rings cut side down, in syrup in dish. Pour remaining syrup over dough. Bake at 200 C for 25-30 mins or until crisp and golden brown on top.Serve with remaining syrup and lashings of whipped cream.


1 x 675g packet of Nurti-Grain
1 x 45g packet of cream of chicken soup mix
2 teaspoons of mustard powder
2/3 cup of oil (like Rice Bran or Canola)
500g of unsalted peanuts
1 x 45g packet of French Onion soup mix
1 Tablespoon of curry powder

Warm oil in the microwave for about 20 seconds.  Combine all dry ingredients into a large container and shake.  Add oil and shake until combined.  Store in an air tight container.  If the Nutri-Grain becomes soggy the mix can be put into a moderate oven to crisp up.  Spices can be adjusted to be more kid friendly if your little ones find it too much.  Nuts can also be left out if nuts are an issue.

The above recipe makes about 1.4 kg in total.

Per 100g serving it provides:
2045kJ Energy
28.4 g of Fat (of which 4.1 is saturated fat)
39.3g Carbohydrate
19.6 g of Protein
561.6mg Sodium
4.3g of Fibre
5.8mg Iron
162mg Calcium


Prep time: 30 minutes

¼ c. fresh basil leaves
1/3 c. walnuts
2 cloves garlic
3 tbsp. olive oil
½ c. Parmesan cheese
½ c. cream
8 oz. fettucine, cooked

Finely chop basil, walnuts, and garlic in food processor.  Gradually add olive oil while machine is running and process until smooth.  Mix in ¼ c. Parmesan cheese.  Transfer the pesto to a small jar. (Pesto can be prepared 3 days in advance. Pour enough olive oil over sauce to cover. Cover and refrigerate.)   Bring cream to slight boil in medium saucepan. Be careful not to burn the cream.  Once cream begins to boil, whisk in pesto. Season sauce with remaining ¼ c. Parmesan in large bowl.  Toss to coat pasta evenly and serve.

Serves: 2  Serving size: 1½ c.

Nutritional analysis (per serving):
3305 calories
19 g protein
62 g fat
334 mg sodium
471 mg calcium


This is a quick and easy high-calorie meal for your next barbecue.

Prep time: 25 minutes

85gr. ground beef
56gr. ground sausage
1 tbsp. onion, chopped
2 slices 56gr. cheddar cheese
2 slices bacon
1 hamburger bun

Directions:  Prepare grill.  Combine first three ingredients in a bowl.  Form one patty about 1 inch thick.  Grill patty about 5 inches from coals, about 6 minutes per side, until cooked throughout.  Top cooked patty with cheddar cheese about 30 seconds before removing from the grill.  Put bacon on top of the burger.  Place the bacon cheeseburger into a hamburger bun.

Serves: 1  Serving size: 1 burger patty

Nutritional analysis (per serving):
3788 calories
66 g fat
52 g protein
12952 mg sodium
485 mg calcium


This creamy chicken dish has a wonderful taste of bacon and garlic.

Prep time: 1 hour

2 x 113gr. chicken breasts
3 tbsp. butter, melted
1 clove garlic, minced
4 thick slices of bacon
½ c. mushrooms, sliced
1/3 c. cream
¼ c. cheddar cheese

Directions:  Preheat oven to 1470° F.  Pour melted butter and minced garlic into a 9×13-inch baking dish.  Place two slices of bacon on top of each piece of chicken.  Put mushrooms on top of the chicken and bacon.  Bake in preheated oven for 45 minutes or until chicken is no longer pink in the middle.  Remove baking dish from the oven and put cheddar cheese on top of the chicken.  Return baking dish to the oven and cook for an additional 5 minutes to melt the cheese.  Remove chicken and place on a platter. Pour juices from baking dish into small saucepan and whisk together with cream over low heat until thickened.  Pour sauce over chicken and serve warm.

Serves: 2


This dish can be eaten for any meal of the day. And it freezes well!

Prep time: 60 minutes

9″ pie crust
6 eggs
2 c. cream
1 c. cheddar cheese
226gr. broiled/pan-fried bacon

Directions:  Preheat oven to 425° F (218° C).  Whisk eggs and cream in a medium mixing bowl until well blended.  Stir cheese into egg mixture.  Sprinkle bacon over pie crust.  Pour egg mixture over bacon.  Bake for 15 minutes, then reduce heat to 325° F (162° C) and bake for approximately 35 minutes longer. Quiche is finished cooking when a knife inserted in the middle comes out clean.  Let the quiche cool for a few minutes before cutting.

Serves: 8  Serving size: 1/8 of pie

Nutritional analysis (per serving):
2541 calories
20 g protein
52 g fat
732 mg sodium
164 mg calcium

Variations and suggestions:  You can use a variety of different cheeses. Try adding some vegetables, such as onions or spinach.


This creamy chicken dish is a quick and easy meal to make on busy weeknights.

Prep time: 60 minutes

4 boneless, skinless chicken breasts
4 1½-oz. slices Swiss cheese
½ can of condensed cream of chicken soup
2 tbsp. white cooking wine or chicken broth
½ c. stuffing mix
¼ c. butter, melted

Directions:  Preheat the oven to 1470° F.  Arrange chicken in a lightly greased baking dish.  Top each piece of chicken with cheese slices.  In a separate bowl, combine soup (freeze the remainder of the soup for later use) and wine or chicken broth. Mix well.  Pour the soup mixture over the chicken.  In a separate bowl, mix stuffing crumbs and butter together. Put bread crumbs on top of chicken.  Bake for 45-50 minutes. Be sure that chicken is no longer pink inside.

Serves: 4  Serving size: 1 chicken breast

Nutritional analysis (per serving):
2108 calories
55 g protein
27 g fat
1083 mg sodium
432 mg calcium


This tastes great when served hot with a scoop of vanilla ice cream on top. Yum!

Prep time: 80 minutes

1/3 c. butter, melted
1/3 c. light brown sugar
3 ripe bananas, mashed
2 eggs
1½ c. flour
¼ tsp. salt
1 tsp. baking soda
½ c. milk
¾ c. chopped walnuts

Directions:  Preheat oven to 1470° F (176° C).  Mix above ingredients.  Pour batter in greased 8-inch bread pan.  Bake for 1 hour. A toothpick inserted in the middle of the bread should come out clean.

Serves: 8 Serving size: one 1″ slice

Nutritional analysis (per serving):
2541 calories
20 g protein
52 g fat
732 mg sodium
164 mg calcium

Variations and suggestions:  This bread freezes very well.   Eat half this week and freeze the rest for the next week.


Prep time: 25 minutes

2-2/3 c. water
2 tbsp. flour
226gr. diced beef
3 tbsp. butter
1 c. mushrooms, sliced
1 package ramen noodles, beef flavour
1/3 c. sour cream

Directions:  Mix 1/3 cup water and flour and set aside.   Cook meat and mushrooms in a small saucepan with 1 tbsp. butter until meat is no longer pink.  Add 1/3 cup water and beef seasoning packet (from the ramen noodles) to the saucepan and simmer for 2 minutes.  In a separate saucepan, cook noodles according to package directions. Drain noodles well. Add 2 tbsp. butter to noodles and set aside.  Pour flour-water mixture into saucepan with beef mixture. Be aware that this will thicken very quickly.  Add sour cream and stir until mixture is smooth. If too runny, add more flour-water mixture and if too thick, add more sour cream.  Serve noodles with stroganoff mixture over the top.

Serves: 3  Serving size: 1¾ cup

Nutritional analysis (per serving):
2079 calories
25 g protein
34 g fat
750 mg sodium
36 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.


You can make this yummy dessert now and freeze the leftovers to eat later.

Prep time: 50 minutes


Bottom layer:
1 egg
1 box pudding-style yellow cake mix
8 tbsp. butter, melted

Middle layer:
340gr. cream cheese
5½ c. icing sugar
1 tbsp. vanilla extract
4 eggs

¼ c. icing sugar

Directions:  Preheat oven to 1470° F (176° C).  Mix together all the ingredients listed to make the bottom layer and spread in a greased 9×13-inch pan.  Mix together the remaining ingredients to make the middle layer and spread over cake mixture.  Bake for 35 minutes.  Cool and sprinkle with ¼ c. icing sugar.

Serves: 15  Serving size: 3½-inch x 2½-inch square

Nutritional analysis (per serving):
2024 calories
4 g protein
18 g fat
378 mg sodium
77 mg calcium


This mashed potatoes recipe is untraditional — and delicious! It’s also packed with plenty of calcium to maximise bone density.

Prep time: 45 minutes

Potatoes, 4 c. prepared instant potatoes
1½ c. shredded cheddar cheese
½ c. sour cream
¾ c. parmesan cheese
9 slices of bacon, fried and crumbled
¼ c. onion, chopped finely
salt and pepper, to taste
1 clove of garlic

¼ c. butter, melted
¼ c. grated parmesan cheese
3 slices bacon, crumbled
1 c. dry bread crumbs

Directions:  Preheat oven to 1470° F (176° C).  In a large bowl, mix together mashed potatoes, cheddar cheese, sour cream, parmesan cheese, bacon, onion, salt, pepper, and garlic.  Place potato mixture in a greased 2 litre casserole dish.  To make the topping, place the melted butter, parmesan cheese, bacon, and bread crumbs in another bowl and mix well.  Spread topping mixture over potato mixture.  Bake for 30 minutes or until topping is golden brown.

Serves: 10
Serving size: ¾ cup

Nutritional analysis (per serving):
1470 calories
13 g protein
23 g fat
268 mg calcium
724 mg sodium


This high-calorie, high-protein meal is quick and easy to make.

Prep time: 25 minutes

1 tbsp. butter
½ tsp. garlic, minced
1 (10.75 oz.) can broccoli cheese soup
½ c. cream
½ c. whole milk
¼ c. Parmesan cheese
3 (6 oz.) cooked chicken breasts, diced
6 oz. cooked fettuccine
1½ c. steamed broccoli

Directions: In a hot skillet, melt butter and sauté garlic for 2 minutes over medium-low heat. Stir constantly to avoid burning the garlic.  Stir in soup, cream, whole milk, and Parmesan cheese.  Heat sauce mixture until it boils.  Add cooked chicken to sauce mixture.  Reduce heat to low and cover.  Cook on low heat for 5 minutes, stirring often.  Toss with fettuccine and steamed broccoli.

Serves: 3
Serving size: 2½ to 3 cups

Nutritional analysis (per serving):
3536 calories
69 g protein
32 g fat
268 mg calcium
1064 mg sodium


Tastier than a mud pie and packed with calcium and calories, this fun snack is an easy-to-make treat for kids.

Prep time: 15 minutes

1 c. whole milk
1 c. cream
4.5 oz. package of vanilla instant pudding
¾ c. dry milk powder
8 Oreo cookies, crushed
4 gummy worms

Directions:  Stir together milk and cream.  With wire whisk, beat pudding mix and dry milk powder into milk and cream mixture for 2 minutes.  Stir in crushed Oreo cookies.  Immediately pour pudding into 4 6-oz. (177 ml) clear cups.  Put pudding into the refrigerator. Pudding will be soft-set and ready to eat within 5 minutes.  Serve with a gummy worm on top.

Serves: 4

Serving size: 1/2 cup

Nutritional analysis (per serving):
2305 calories
10 g protein
31 g fat
282 mg calcium
650 mg sodium


This scrumptious meal is loaded with calories, protein, and sodium.

Prep time: 40 minutes

1 (10.75 oz.) can of cream of mushroom soup
1 (15 oz.) can of enchilada sauce
2 c. cooked chicken breast, diced
1 c. cheddar cheese
3½ c. tortilla chips, crushed

Directions:  Preheat oven to 375° F.  Place all ingredients in a large bowl and mix well.  Pour the mixture in a greased 1.5-litre casserole dish.  Bake for 25 minutes.

Serves: 3
Serving size: 2 cups

Nutritional analysis (per serving):
2860 calories
51 g protein
35 g fat
1977 mg sodium
368 mg calcium


This classic is now packed with more calories and fat. The creamy cheese flavour is sure to win over even the pickiest eater.

Prep time: 20 minutes

6 c. water
1 (7.25 oz.) package of macaroni and cheese dinner
¼ c. butter
¼ c. cream
2 tbsp. skim milk powder
½ c. cheddar cheese, shredded

Directions:  Boil the water in a medium pan.  Stir in the macaroni.  Boil for 7 to 10 minutes, stirring occasionally.  Drain the macaroni and return it to the pan.  Add butter, cream, skim milk powder, cheese, and cheese sauce mix (from the macaroni and cheese dinner package).  Reduce heat to low and mix well until the cheese has melted.

Serves: 3
Serving size: 1 cup

Nutritional analysis (per serving):
2364 calories
16 g protein
32 g fat
870 mg sodium
305 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:  For extra flavour, add one or more of the following:
1 c. broccoli, steamed
2 hot dogs, boiled and thinly sliced
1 large tomato, diced
6 slices of bacon, cooked and chopped


This easy side dish tastes great when served with turkey, chicken, or beef.

Prep time: 5 minutes

2/3 c. water
2/3 c. cream
¼ tsp. salt
2 tbsp. butter
2/3 c. mashed potato flakes
3 tbsp. sour cream

Directions:  Combine water, heavy cream, salt, and butter in a microwave-proof bowl.  Microwave on high setting for approximately 2 minutes. (All microwaves vary and heating times may need to be adjusted.)  Remove from microwave.  Stir in potato flakes to moisten.  Add sour cream and mix well.

Serves: 2
Serving size: ½ cup

Nutritional analysis (per serving):
2083 calories
4 g protein
45 g fat
403 mg sodium
76 mg calcium

Variations and suggestions:  you can add cheese or gravy to the recipe for even more calories.


This twist on the traditional breakfast favourite is easy to make and a great way to start the day.

Prep time: 20 minutes

4 slices whole wheat bread
¼ c. peanut butter
2 tbsp. jelly
2 eggs
¼ c. cream
3 tbsp. butter

Directions:  Spread peanut butter on two slices of bread and jelly on the other two slices.  Put one slice of each together to form sandwiches.  In a mixing bowl, lightly beat eggs and cream together.  Melt butter in large skillet over medium heat.  Dip sandwiches in egg mixture, coating well.  Place in skillet and brown both sides. Serve immediately.

Serves: 2
Serving size: 1 sandwich

Nutritional analysis (per serving):
2952 calories
20 g protein
53 g fat
738 mg sodium
99 mg calcium


This is a great appetizer or snack. It can easily be frozen into individual servings that can be reheated at a later time.

Prep time: 30 minutes

500 gr. pork sausage, raw
¾ c. all purpose baking mix
2 c. grated cheddar cheese
½ c. onion, chopped finely

Directions:  Preheat oven to 375° F (190° C).  Combine all ingredients in a large bowl and mix well.  Form mixture into 1″ balls.  Place on cookie sheet and bake for 15 to 20 minutes or until cooked through. Center temperature of the sausage balls must exceed 165° F (73° C).

Serves: 12
Serving size: 3 sausage balls

Nutritional analysis (per serving):
1167 calories
12 g protein
23 g fat
571 mg sodium
151 mg calcium

Variations and suggestions:  This dish can easily be frozen before or after you cook it. Make some today and freeze half of the batch to serve at a later date.


This recipe is a high-calorie, calcium-dense twist on a tasty favourite.

Prep time: 30 minutes

1 4.9-oz box of scalloped potato mix
1-2/3 c. boiling water
1 c. cream
3 tbsp. butter
1 c. cheddar cheese

Directions:  Heat oven to 450° F (176° C).  Stir potatoes and sauce mix, water, heavy cream, butter, and cheese in an ungreased 1.5 litre casserole dish.  Bake uncovered for about 20 minutes or until top is light golden brown and potatoes are tender.  Remove from oven. Sauce will thicken as it stands.

Serves: 5
Serving size: 2/3 cup

Nutritional analysis (per serving):
1730 calories
9 g protein
34 g fat
824mg sodium
217mg calcium


This dish is packed with calories and can be served as a meal or with vegetables.

Prep time: 45 minutes

1 c. high-calorie mashed potatoes, prepared
1/3 c. sliced mushrooms
250gr ground beef
1/3 c. onion, diced
2 tsp. Worcestershire sauce
2 cloves of garlic, minced
1 tbsp. flour
½ c. beef gravy
1 carrot, shredded
¼ tsp. marjoram

Directions:  Preheat oven to 1470° F.  Sauté mushrooms, garlic, and onions until tender, approximately 7 minutes.  Transfer mixture to bowl.  Cook beef until brown in skillet over medium heat, approximately 8 minutes.  Add flour and stir for 2 minutes.  Add mushrooms, onion, garlic, gravy, carrot, Worcestershire, and marjoram.  Simmer for 4 minutes, stirring occasionally.  Spoon beef mixture into a small baking dish or two oven-safe bowls.  Spoon mashed potatoes over top of beef mixture.  Bake until heated through and golden brown, approximately 25 minutes.  Let stand for 5 minutes before serving.

Serves: 2
Serving size: 1¼ cups

Nutritional analysis (per serving):
3872 calories
34 g protein
72 g fat
931 mg sodium
111 mg calcium


Serve this alone or add vegetables on the side. This high-calorie meal tastes even better the next day.

Prep time: 75 minutes

2 tbsp. vegetable oil
½ c. onion, chopped
1 clove of garlic, minced
¼ tsp. ground cumin
1 tbsp. chilli powder
1 tbsp. unsweetened cocoa
¼ tsp. ground cinnamon
1 lb. ground beef
16-oz. can red kidney beans, drained
14½-oz. can diced tomatoes, drained
2 c. cheddar cheese, shredded
8½ oz. cornbread mix
1/3 c. cream
1 egg
¼ c. sour cream
8½-oz. can of creamed corn

Directions:  Preheat oven to 1470° F.  In medium skillet, sauté onion and garlic in vegetable oil over medium heat. Cook approximately 10 minutes until tender, but not brown.  Add cumin, chilli powder, cocoa, and cinnamon to skillet.  Add ground beef and cook at medium high heat. Cook meat until browned.  Add red kidney beans and tomatoes to meat mixture and remove from heat.  Spoon beef mixture into a greased 2-litre casserole dish.  Spread shredded cheddar cheese on top of meat.  In a separate bowl, mix cornbread mix, milk, egg, sour cream, and creamed corn together.  Pour cornbread batter over top of meat and cheese. Spread batter evenly.  Bake for 40 minutes or until top of cornbread is golden brown.

Serves: 6
Serving size: 1¼ cups

Nutritional analysis (per serving):
3196 calories
37 g protein
45 g fat
1100 mg sodium
1730 mg calcium


This breakfast is packed with calories and protein to provide a significant amount of energy.

Prep time: 15 minutes

2 large eggs
1 tbsp. cream
2 small cooked sausage links, thinly sliced
½ flour tortilla, cut into 1″ squares
¼ c. cheddar cheese
2 tbsp. chopped vegetables (onions and green or red peppers)
2 tsp. butter
cayenne pepper (optional)

Directions:  In a medium bowl, beat eggs and heavy whipping cream with a wire whisk until well blended.  Add cooked sausage, tortillas, cheese, and chopped vegetables to the egg mixture and stir until blended.  In a non-stick skillet, melt butter over medium-high heat.  Add egg mixture to skillet.  As the eggs begin to set, stir the eggs slightly so that the uncooked portion flows to the bottom.  Cook until the eggs are no longer runny, about 3 to 5 minutes.  Garnish with cayenne pepper to taste.

Serves: 1
Serving size: 1½ cups

Nutritional analysis (per serving):
2465 calories
28 g protein
43 g fat
901 mg sodium
316 mg calcium


This dish is loaded with calories and fat, so make sure your child takes his or her enzymes if pancreatic insufficient.

Prep time: 45 minutes

4 boneless, skinless chicken breasts
1 egg, beaten
170gr. mozzarella
1½ c. heavy cream
1 tsp. parsley flakes
2/3 c. parmesan cheese
½ c. seasoned breadcrumbs
¼ c. vegetable oil

Directions:  Preheat oven to 1470° F (176° C).  Dip chicken in egg. Then dip chicken in the seasoned breadcrumbs and coat evenly.  Heat oil in a skillet over medium high heat and brown chicken until it is no longer pink in the middle.  Place chicken in a casserole dish and top each piece with 40 gr. of mozzarella cheese.  Mix together heavy cream, parmesan cheese, and parsley flakes; pour over the chicken.  Bake for 25 minutes.

Serves: 4
Serving size: 1 chicken breast

Nutritional analysis (per serving):
3381 calories
59 g protein
60 g fat
931 mg sodium
485 mg calcium

Variations and suggestions:  Serve this with your favourite pasta dish. Don’t forget to add some veggies to your meal!


4 eggs
1 cup sugar
1/2 cup melted butter
2 tsp grated orange rind
2 tsp grated lemon rind
1 cup dessicated coconut
1/2 cup sifted flour
1/2 cup lemon juice
1/2 cup orange juice
1 cup milk

Preheat oven to 180.  Grease 20cm pie or flan dish.  Place all ingredients in food processor, blend until mixed.  Pour into pie dish. Cook 45 mins or until firm & golden brown on top.


Makes 20.

1 cup smooth peanut butter
1 egg
1/2 teaspoon vanilla essence
3/4 cup brown sugar
1/2 teaspoon baking soda
85g dark chocolate chips

Preheat the oven to 180 c.  Combine peanut butter, egg, vanilla essence, sugar and baking soda in a bowl. Mix well.  Add chocolate chips. Stir to combine.  Line a baking tray with baking paper. Using hands,,shape teaspoonfuls of mixture into balls and place on tray about 5cm apart.  Bake for 10-12 minutes until lightly browned on top. Allow to sit on tray for a few minutes before transferring to a rack to cool.


1 glass of Vitamin D whole milk or Soy Milk
1 medium banana (or your favourite fruit may be substituted)
1 cup of apple or pineapple juice
2 tbs peanut butter
1 tsp of sesame oil

Add all ingredients into a blender – Whip to the consistency you like….

Yield: 1-2 servings

1 = 1050 calories


1 cup butter or margarine
4 squares (113gr) unsweetened chocolate
2 cups granulated sugar
3 eggs
1 tsp vanilla extract
1 cup sifted all-purpose flour
1 ½ cups chopped peanuts or walnuts (if you desire)
1 (170gr) package of semi-sweet morsels

Melt butter and chocolate in medium saucepan over medium heat. Remove from heat when melted. Slowly beat in sugar until combined. Add eggs – 1 at a time, beating well after each egg. Stir in vanilla extract. Gradually add flour; mixing well. Stir in 1 cup of nuts if you desire them. Spread mixture into a 9x13x2 inch greased pan. Combine the remaining nuts with the chocolate morsels and sprinkle over the top of the brownies, pressing down lightly. Bake at 1470o for 35 minutes.  Let cool down and cut into 24, 2 inch squares.

Yield: 24 squares

1 (2 inch) square = 200


(Makes 30 pieces)

3⁄4 cup sugar
3 tablespoons ketchup 1⁄4 cup water
1⁄2 teaspoon salt
2 tsp soy sauce
1⁄4 cup pineapple juice
1⁄4 cup vinegar

15 chicken wings
Oil for frying
3 eggs, beaten
1 cup cornflour
2 tsp garlic powder
2 tsp salt

Cut wings into 2 pieces. Wash and pat dry.  Heat oil on medium-high heat. It saves time to have 2 frying pans. Combine cornstarch, garlic powder and salt. A plastic bag works well. Coat wings in cornflour, then dip into beaten egg. Fry wings until light brown. Place on paper towel to drain excess oil. Place wings closely together in a baking dish. Approximately 30 wings can fit into a 9×13 inch baking dish. Heat sauce and pour it over wings; bake at 1470 degrees for 30 minutes. Turn wings and bake another 15 minutes. Sauce will thicken as it cools.

Nutrient Analysis: 4 pieces provides 1831 calories, 18 gm protein and 28 gm fat.  You can reduce the calories and fat content if you use boneless skinless chicken thighs or breasts, cut into strips or whole.