BEF Eat Well Recipe Library

Recipes curated by our very own BEF Eat Well Ambassador Sarah Yourman.

BEF Eat Well focuses on nutrition and culinary advice specific to the needs of people living with CF by creating easily accessible and understandable social media content. Sarah Tota was diagnosed with #CysticFibrosis in 1991 and type 1 diabetes in 1998. She is a Registered Dietitian and Certified Diabetes Educator.

Disclaimer: Every person with CF has different nutrition needs. Talk to your CF care team about a nutrition plan specific for you.

Ingredients:<ul><li>12 oz pasta (regular, whole wheat, or gluten-free)</li><li>2 cups shredded rotisserie chicken</li><li>2 cups broccoli (steamed or sautéed)</li><li> 1 ½ cups heavy cream or whole milk</li><li>½ cup cream cheese or Greek yogurt</li><li>1 cup shredded Parmesan or mozzarella</li><li> 2 tbsp butter or olive oil</li><li> 2 cloves garlic, minced</li><li>½ tsp salt, black pepper, and Italian seasoning</li></ul>Directions:<ol><li>Cook pasta and set aside.</li><li>In a skillet, heat butter or oil, sauté garlic, then stir in cream (or milk) and cream cheese (or yogurt).</li><li>Add cheese and seasonings, then mix in chicken and broccoli.</li><li>Toss in pasta and stir until everything is coated. Serve warm!</li></ol>Customize for CF needs:✅ Add extra cheese and butter for more calories.✅ Pair with avocado or a high-calorie smoothie.✅ Serve with extra toppings so everyone can adjust to their needs.Here’s a simple swap-out list for different dietary needs:Gluten-Free:<ul><li>Gluten-free pasta (chickpea, lentil, brown rice, or quinoa-based)</li></ul>Dairy-Free:<ul><li>Unsweetened oat, almond, or coconut milk instead of cream</li><li>Dairy-free cream cheese (cashew-based or tofu-based)</li><li>Nutritional yeast or dairy-free shredded cheese</li><li>Olive oil instead of butter</li></ul>Vegan/Vegetarian:<ul><li>Sautéed mushrooms, chickpeas, or lentils instead of chicken</li><li>Vegan cream alternative (blended cashews + plant-based milk)</li><li>Nutritional yeast or vegan cheese</li><li>Lentil or whole wheat pasta for extra fiber</li></ul>High-Fiber:<ul><li>Whole wheat, chickpea, or lentil pasta</li><li>Extra vegetables (spinach, bell peppers, zucchini)</li><li>Blended white beans or mashed avocado instead of cream cheese</li><li>Chicken thighs instead of breast for more iron</li></ul>Low-Carb:<ul><li>Zucchini noodles, spaghetti squash, or hearts of palm pasta</li><li>Full-fat coconut milk or blended cauliflower instead of heavy cream</li><li>Grilled tofu, tempeh, or chicken for protein instead of pasta</li></ul>

Ingredients<ul><li style="font-weight: 400;" aria-level="1"> 2 tablespoons olive oil (or canola oil)</li><li style="font-weight: 400;" aria-level="1">5-6 chicken thighs or breast (boneless/skinless) OR rotisserie chicken/already cooked chicken</li><li style="font-weight: 400;" aria-level="1"> 2 tablespoons butter (unsalted)</li><li style="font-weight: 400;" aria-level="1">1 large carrot (peeled and thinly sliced)</li><li style="font-weight: 400;" aria-level="1"> 2 stalks celery (sliced)</li><li style="font-weight: 400;" aria-level="1">1 medium onion (diced)</li><li style="font-weight: 400;" aria-level="1"> 6 cloves garlic (minced)</li><li style="font-weight: 400;" aria-level="1">8 cups chicken broth </li><li style="font-weight: 400;" aria-level="1">2 teaspoon Italian seasoning mix</li><li style="font-weight: 400;" aria-level="1">1 teaspoon of turmeric powder</li><li style="font-weight: 400;" aria-level="1">Salt (to taste)</li><li style="font-weight: 400;" aria-level="1">12 ounces noodles of choice (dry)</li></ul>InstructionsCook Chicken:<ul><li>       Place a large Dutch oven or soup/stock pot on the stove over medium heat. Wait for it to heat up and add 2 tablespoons of olive oil.</li><li>       Season the chicken with salt and add to the soup pot. Cook on each side for about 1-2 minutes, until slightly golden brown. This is done to add extra richness and flavor to the soup.</li><li>       Remove the chicken thighs from the pot and place on a plate. Cover with foil to keep warm.</li><li>       If you are using ROTISSERIE chicken or COOKED chicken you can skip this step. You will be adding the cooked chicken when you add the dry noodles.</li></ul>Prepare the Soup:<ul><li>       Add two tablespoons of butter to the soup pot where you cooked the chicken.</li><li>       Once the butter has melted, add the diced onion and cook stirring for 1 minute. Add the minced garlic and cook, stirring for another minute.</li><li>       Add the celery and carrots, stir to combine and cook for about 5-7 minutes, until just slightly tender. Stir occasionally.</li><li>       Add the Italian seasoning mix. Stir to combine and immediately add 8 cups of chicken broth.</li><li>       Add the browned chicken thighs to the soup pot, bring to a boil. Cover and cook on medium heat for about 5 minutes. The chicken should be cooked through and the veggies should be tender.</li><li>       Remove the chicken to a plate and add the dry egg noodles to the soup pot, stir to combine. Boil the mixture for about 10 minutes, until the noodles are soft.</li><li>       NOTE: if you are using pre-cooked chicken (like rotisserie chicken or leftover chicken, shred it and add it to the soup pot with the noodles).</li><li>       In the meantime, shred the chicken meat with a fork. Once done, return the shredded meat to the soup pot to boil with the noodles.</li><li>       Taste and adjust soup for salt and pepper. If you want the soup to be more brothy, aka to have more liquid, just add more chicken broth or water and adjust for salt and pepper. Make sure you bring it to a boil if you add extra liquid.</li></ul>Easy Swap Outs<ul><li style="font-weight: 400;" aria-level="1">Vegetarian/Vegan: Swap chicken broth for vegetable broth. Swap out chicken for plant-based proteins like chickpeas, tofu cubes, extra vegetables, leafy greens, or white beans.</li><li style="font-weight: 400;" aria-level="1">Low-Carb: Skip traditional noodles. Instead, opt for spiralized zucchini (zoodles) or spaghetti squash</li><li style="font-weight: 400;" aria-level="1">Gluten-Free: Make with gluten-free pasta or you can use the ideas from the low carb swaps.</li><li style="font-weight: 400;" aria-level="1">Dairy-Free: Ensure the broth and any added ingredients are dairy-free. Coconut milk can add creaminess if desired.</li><li style="font-weight: 400;" aria-level="1">Extra Fiber: Add high-fiber veggies like spinach, kale, celery, diced fennel; or add some legumes such as lentils or black beans; or add whole wheat or fiber added pasta. </li></ul>

Ingredients: <ul><li>Protein: 4 oz salmon fillet (or see alternatives below)</li><li>Grains: 1/2 cup cooked quinoa or brown rice</li><li>Veggies: 1 cup mixed greens (spinach, arugula, or kale) and 1/2 cup roasted veggies (like broccoli, bell peppers, or carrots)</li><li>Healthy Fats: 1/4 avocado, sliced</li><li>Toppings: 1 tbsp pumpkin or chia seeds</li><li>Salt & pepper to taste</li></ul>Dressing:<ul><li>1 tbsp olive oil</li><li>1 tsp lemon juice</li><li>Salt, pepper, and a sprinkle of turmeric</li></ul>Instructions:1.Cook the Protein: Season and cook your protein of choice (see options below).2.Assemble the Bowl: Add your grain, mixed greens, roasted veggies, avocado, and protein to a bowl.3.Add Toppings: Sprinkle with seeds.4.Finish with Dressing: Drizzle olive oil, lemon juice, and sprinkle turmeric on top.Easy Swap-Outs<ul><li>Vegetarian/Vegan: Swap salmon with 1/2 cup roasted chickpeas or tofu for plant-based protein.</li><li>Low-Carb: Replace quinoa or rice with cauliflower rice for fewer carbs.</li><li>Gluten-Free: Ensure grains are certified gluten-free, or swap with wild rice for a naturally gluten-free option.</li><li>Dairy-Free: This recipe is already dairy-free!</li><li>Extra Fiber: Add shredded carrots, cucumber slices, or a handful of microgreens.</li></ul>

Ingredients:<ul><li>1 lb protein (tofu, shrimp, chicken, or beef)</li><li>2 tbsp sesame oil</li><li>1 tbsp soy sauce (or tamari for GF)</li><li>1 tbsp grated ginger</li><li>2 cloves garlic, minced</li><li>1 cup mixed vegetables (bok choy, bell peppers, carrots)</li><li>½ cup cooked rice or noodles (or cauliflower rice for low-carb)</li><li>1 tbsp sesame seeds</li></ul>Directions:1. Heat sesame oil in a pan over medium heat.2. Add protein and cook until browned. Remove and set aside.3. In the same pan, add garlic and ginger. Sauté for 1 minute.4. Add vegetables and cook until tender, about 5 minutes.5. Return protein to the pan, add soy sauce, and toss to combine.6. Serve over rice or noodles, topped with sesame seeds.Modifications:<ul><li>Dairy-Free: Naturally dairy-free</li><li>Gluten-Free: Use tamari instead of soy sauce</li><li>Vegetarian/Vegan: Use tofu or tempeh</li><li>Low-Carb: Swap rice/noodles for cauliflower rice</li><li>High-Fiber: Add mushrooms and edamame</li></ul>

Ingredients:<ul><li>1 cup red lentils</li><li>1 can coconut milk</li><li>1 tbsp ghee or coconut oil</li><li>1 tsp turmeric</li><li>1 tsp cumin</li><li>1 garlic clove, minced</li><li>½ cup cooked rice or naan (or cauliflower rice for low-carb)</li></ul>Directions:1.Rinse lentils thoroughly under cold water.2.In a pot, heat ghee or coconut oil over medium heat.3.Add garlic, turmeric, and cumin. Sauté for 1 minute.4.Add lentils and coconut milk, stirring to combine.5.Simmer for 15-20 minutes, stirring occasionally, until lentils are soft.6.Serve over rice or with naan.Modifications:<ul><li>Dairy-Free: Use coconut oil instead of ghee</li><li>Gluten-Free: Serve with GF naan or rice</li><li>Vegetarian/Vegan: Naturally plant-based</li><li>Low-Carb: Serve with cauliflower rice</li><li>High-Fiber: Add spinach and flaxseeds</li></ul>

Ingredients:<ul><li>1 lb lamb (or chickpeas for vegetarian)</li><li>1 tbsp olive oil</li><li>1 onion, chopped</li><li>1 tsp cinnamon</li><li>1 tsp cumin</li><li>½ cup dates or apricots</li><li>1 cup chickpeas</li><li>½ cup rice or couscous (or cauliflower rice for low-carb)</li></ul>Directions:1.Heat olive oil in a large pot over medium heat.2.Add onions and cook until softened.3.Add lamb (or chickpeas) and brown for 5 minutes.4.Stir in cinnamon, cumin, dates, and chickpeas.5.Simmer for 30-40 minutes, adding water as needed.6.Serve over rice or couscous.Modifications:<ul><li>Dairy-Free: Naturally dairy-free</li><li>Gluten-Free: Serve with rice or quinoa instead of couscous</li><li>Vegetarian/Vegan: Use chickpeas instead of lamb</li><li>Low-Carb: Serve with cauliflower rice</li><li>High-Fiber: Add carrots and lentils</li></ul>

Ingredients:<ul><li>1 ripe plantain, sliced</li><li>1 tbsp coconut oil</li><li>½ avocado, sliced</li><li>1 egg or beans for protein</li><li>½ cup rice or cassava (or cauliflower rice for low-carb)</li></ul>Directions:1.Heat coconut oil in a pan over medium heat.2.Add plantains and cook until golden brown on both sides, about 4 minutes per side.3.Fry or scramble the egg in a separate pan.4.Serve plantains with avocado, egg (or beans), and rice.Modifications:<ul><li>Dairy-Free: Naturally dairy-free</li><li>Gluten-Free: Naturally gluten-free</li><li>Vegetarian/Vegan: Use beans instead of egg</li><li>Low-Carb: Use cauliflower rice instead of plantains</li><li>High-Fiber: Add black beans and chia seeds</li></ul>

Ingredients:<ul><li>1 cup full-fat milk (or almond milk)</li><li>2 tbsp peanut butter</li><li>1 banana</li><li>1 scoop protein powder</li><li>1 tbsp flaxseeds</li></ul>Directions:1.Blend all ingredients in a high-speed blender until smooth.2.Serve immediately.Modifications:<ul><li>Dairy-Free: Use almond or coconut milk</li><li>Gluten-Free: Naturally gluten-free</li><li>Vegetarian/Vegan: Use plant-based protein powder</li><li>Low-Carb: Use avocado instead of banana</li><li>High-Fiber: Add chia seeds</li></ul>

Ingredients:<ul><li>1 cup cooked potatoes (or turnips for low-carb)</li><li>1 tbsp butter or olive oil</li><li>2 oz smoked salmon</li><li>1 egg</li><li>½ avocado</li></ul>Directions:1.Heat butter or olive oil in a pan over medium heat.2.Add cooked potatoes and fry until crispy, about 5 minutes.3.In a separate pan, cook the egg to your preference.4.Serve potatoes with smoked salmon, egg, and avocado.Modifications:<ul><li>Dairy-Free: Use olive oil or plant based butter</li><li>Gluten-Free: Naturally gluten-free</li><li>Vegetarian/Vegan: Use tempeh instead of salmon</li><li>Low-Carb: Swap potatoes for turnips</li><li>High-Fiber: Add spinach and flaxseeds</li></ul>

Ingredients:<ul><li>1 cup pasta (or zucchini noodles for low-carb)</li><li>2 tbsp olive oil</li><li>1 garlic clove, minced</li><li>1 tbsp Parmesan (or nutritional yeast for DF)</li><li>½ cup spinach</li><li>1 egg or lentils for protein</li></ul>Directions:1.Cook pasta according to package instructions. Drain and set aside.2.In a pan, heat olive oil over medium heat. Add garlic and sauté for 1 minute.3.Add spinach and cook until wilted.4.Toss in cooked pasta and mix well.5.Serve topped with Parmesan (or nutritional yeast) and an egg or lentils for protein.Modifications:<ul><li>Dairy-Free: Use nutritional yeast instead of Parmesan</li><li>Gluten-Free: Use GF pasta</li><li>Vegetarian/Vegan: Use lentils instead of egg</li><li>Low-Carb: Use zucchini noodles</li><li>High-Fiber: Add chickpeas</li></ul>

BEF Eat Well Recipe Library

Disclaimer: Every person with CF has different nutrition needs. Talk to your CF care team about a nutrition plan specific for you.

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