Resources for high-calorie recipes:

Recipe from “Iron Chef CF,” April 12, 2018

Recipe by: Sara and Sam


  • 1 ripe avocado
  • 1 cup spinach
  • 1-1 1/2 cup whole milk (depending on thickness)
  • 1 cup frozen strawberries
  • 1 cup Zoi strawberry Greek yogurt
  • 1 cup ice
  • 2 tbsp of honey
  • 1 tbsp lemon juice


  1. Place all ingredients in a blender and blend until smooth
  2. Should make ~2 14-16oz servings

Recipe from “Iron Chef CF,” April 12, 2018

Recipe by: Perry and Desiree


  • 9 oz uncooked pasta—spaghetti
  • 1 container pesto
  • 4 – 6 tsp fresh lemon juice
  • 1 Tbsp extra-virgin olive oil
  • 1 ripe medium avocado
  • 1/2 tsp fine-grain sea salt
  • black pepper
  • lemons for lemon zest
  • 3 regular sized Italian sausages


  1. Bring a large pot of salted water to a boil. Cook the pasta according to the instructions on the package
  2. While the pasta cooks, make the sauce. Put the avocado, lemon juice, olive oil and ~1 tbsp water if needed for consistency into a food processor. Pulse until smooth
  3. Add pesto into food processor and pulse until combined (or mix with avocado sauce in separate bowl)
  4. Chop sausage into either rounds or ¼” squares. Fry until browned
  5. Drain the pasta and place it back in the pot. Add the sauce and sausage and stir until combined
  6. Top with lemon zest, pepper, and fresh basil leaves if desired

Recipe from “Iron Chef CF,” April 12, 2018

Recipe by: Justin and Sherrie


  • 1 loaf sour dough bread
  • 2 medium ripe avocados
  • 1 tsp soy sauce
  • 1/2 tsp Lawry’s seasoning salt
  • 1/2 lime
  • 1/2 C. mayo
  • 1 tbsp mustard
  • 1-2 tomatoes
  • Sliced Swiss cheese
  • Fresh deli sliced turkey
  • Butter


  1. Mix mayo and mustard and set aside.
  2. Mash the two avocados with soy sauce, lime juice and seasoning salt.
  3. Slice tomato and lightly salt and pepper each slice.
  4. Take two slices of sour dough bread, on one slice smear 1 tbsp avocado mixture and on the other slice spread 2 tsp mayo/mustard mixture. On the avocado side, stack 3 slices turkey, 2 or so slices of tomato and a slice of Swiss cheese. Top with the other side of bread.
  5. Generously butter the outside of both slices and grill or press in a Panini press until cheese is melted. Cut in half and serve warm. Should make 5-6 sandwiches

Here’s a recipe from a previous Iron Chef CF challenge:

Pumpkin Cupcakes – makes 24

Whisk together in a bowl with stand mixer:

  • 1 c brown sugar
  • 1 c white sugar
  • 1 15 ounce can of pumpkin (or 2 cups)
  • 1 cup canola oil
  • 4 eggs, add one at a time and mix well after each one

In separate bowl mix together:

  • 2 2/3 cups flour
  • 2 tsp baking powder
  • 2 tsp baking soda
  • 1 tsp salt
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves

Slowly add the flour mixture to the pumpkin mixture and stir just until moistened.

Pour into cupcakes, bake at 350 for 18-22 minutes, until the tops spring back when touched.

Note: for a slightly lower fat recipe, I’ve decreased the oil to 3/4 cup and only 3 eggs and it has been just fine

Salty Caramel Sauce

  • 1 1/2 cups white sugar
  • 1/3 cup water
  • 1 1/4 cups heavy cream
  • 2 tsp salt

Whisk water and sugar in small saucepan over medium heat, heat until boiling. Stop stirring. Continue to boil without stirring until it starts to turn an amber color, about 5-7 minutes.  Watch carefully as it can turn amber to black quickly 🙂 Once it is amber colored, remove from heat and SLOWLY add the cream to the sugar mixture. It will bubble and hiss and steam and possibly get really hard in some places (that’s ok)  continue to stir until it is all mixed in. If there are hard areas, move back to stove and turn on low and mix until consistency is uniform. Add salt and stir until thoroughly mixed. Cool for about 4 hours.

NOTE: This is REALLY salty. I only add 1 tsp salt and it is really good, but not overpowering salty. Also, If you add the cream really slow and stir well- it helps to avoid the hardening of the sauce. I also put it in the fridge to cool faster.

Cinnamon Frosting

  • 4 cups powdered sugar
  • 1 stick softened butter, REAL butter
  • 1 tsp vanilla
  • 1 1/4 tsp cinnamon
  • 3 Tbsp cream or milk (add more, 1 Tbsp at a time if it is frosting is too thick)

Mix all ingredients together until mixed, then whip in high for 1-2 minutes to make it light and fluffy.


When cupcakes are cooled, cut a cone in each one, starting about the size of a quarter at the top and cutting down about 2/3 the way of the cupcake. Save cones.

Filling: Take about a half cup of frosting and put it in a ziplock bag. Add some of the salty carmel sauce to it until it is thin frosting like consistency (you will have lots of caramel sauce left over for delicious ice cream topping or whatever) Mush the bag until it is mixed well, cut off the corner and squeeze into the crater in the cupcake until about 2/3 full. Cut off about 2/3 of the bottom of the cone and replace the top on the cupcake.

Finally: Top each cupcake with remainder of the cinnamon frosting.

Eat up and enjoy!!

“Grab ‘n Go” Meals and Snacks

The morning routine can be stressful. Leaving the house hungry isn’t a good idea.

With a little planning, you’ll be able to make meals you can just “grab ‘n go.”

  • Scramble an egg or two with cheese, wrap it in a tortilla and off you go.
  • Microwave a breakfast sandwich while you are dressing.
  • Keep canned shakes, yogurt drinks and other high-calorie beverages in your book bag or briefcase.
  • Buy giant muffins in bulk and wrap and freeze each in its own bag.
  • Before you go to bed, fill a water bottle with your favorite beverage or shake each night. Grab it before you head out in the morning.
  • Make a batch of French toast or pancakes, wrap individual servings and freeze. In the morning, pop a serving in the microwave.
  • Keep single-serving oatmeal (in a packet or a prepackaged insulated bowl) in your pantry or cupboard. Just add hot milk and take it with you.
  • Buy cold cereal in individual containers (bowls or boxes) or pour your favorite cereal into a plastic container. Take along single servings of boxed liquid milk (the kind that does not need to be refrigerated).
  • Keep a bowl of fruit by your house or car keys. Grab a banana, orange or apple on your way out the door.

  • Top bagel halves with spaghetti sauce and shredded cheese for a pizza bagel.
  • Make sandwiches (PB&J, ham, turkey) at the beginning of the week and freeze them. Toss one in your bag and let it thaw during the day. You can also look for frozen sandwiches in the grocery store.
  • Think about refrigerated wraps or burritos. Buy microwavable burritos, so you can wrap one in a paper towel, heat it and run.
  • Pack microwavable instant soup, instant noodles, fun-size containers of spaghetti and meatballs, macaroni and cheese or SpaghettiOs®.
  • Try a tuna kit (comes with tuna fish, crackers and mayo).

Keep these snacks cool with an ice pack in an insulated lunch bag or cooler:

  • High-fat deli meat and cheese “roll-ups”
  • Cheese sticks and single servings (peel-and-eat varieties such as gouda, cheddar and string cheeses)
  • Single servings of whole milk cottage cheese
  • Whole milk yogurt and yogurt drinks
  • Hummus in a small container and pita bread cut into triangles
  • Single-serving canned pears, peaches or fruit cocktail

Keep these anywhere:

  • Trail mix
  • Granola, protein and snack bars
  • Fig bars
  • Cheese and cracker packs
  • Shakes, canned or bottled
  • Individual peanut butter packets
  • Muffins
  • Graham crackers, vanilla wafers, gingersnap cookies, animal crackers
  • Nuts (i.e., peanuts, cashews, almonds, walnuts, macadamia nuts)
  • Sunflower seeds
  • Raisin bread
  • Pretzels or chips
  • Cereal
  • Single-serving juice or milk boxes
  • Dried fruit
  • Bottled coffee drinks
  • Pudding snacks (some brands do not have to be refrigerated)
  • Hot cocoa mix
  • Fresh fruit

Cystic Fibrosis

**Enzymes must be given with these snacks

Super Snacks! (200-300 calorie)

  • 1 whole avocado
  • 2 string cheese
  • 2 ounces cheese crackers (Cheez-Its, Goldfish)
  • ½ PB&J sandwich
  • Apples slices dipped in peanut butter
  • 2 tablespoons peanut butter on crackers or celery
  • 8 ounces chocolate milk (try Darigold Old Fashioned chocolate milk)
  • English muffin with butter or peanut butter (could add banana slices to PB version)
  • 8 ounces yogurt (aim for high/full fat versions)
  • 4 ounces chocolate pudding
  • 2 hard-boiled eggs
  • 2 packets animal crackers
  • 2 chewy granola bars
  • 2 1-oz packets Teddy Grahams
  • 1 can/bottle Ensure, Pediasure, Boost, etc

Super Duper Snacks! (400-500 calories)

  • 10 Fig Newtons
  • ½ cup nuts
  • 2 toaster pastries with butter (Pop Tarts)
  • 7 Double Stuffed Oreos
  • PB&J or PB and Honey sandwich
  • 1 can Carnation Instant Breakfast VHC
  • 8 oz ScandiShake made with whole milk (>600 calories)