SMOOTHIES
ALL-FRUIT SMOOTHIE
Makes six
1/3 cup orange juice
1cup cantaloupe, cut into 1" pieces
1cup raspberries
1cup canned pineapple chunks, drained
1cup navel orange segments, cut into 1" pieces
1cup strawberries, cut into 1" pieces
1medium banana, cut into 1" pieces
1cup ice cubes
Layer the ingredients in the blender jar in the order listed. Do not pack fruit tightly into blender jar. Place cover on blender jar. Turn blender on and process on liquefy until smooth, about
Note: The riper the fruit, the sweeter the smoothie.
Nutritional analysis per serving:
Calories 92 (0% from fat) • carbo. 22g • prot. 1g • fat 0g
sat. fat 0g • chol. 0mg • sod. 5mg
BANANA-PINEAPPLE FREEZE
Makes two
1cup unsweetened pineapple juice 1/2 medium banana, cut into 1" pieces 1/4 cup instant
1cup ice cubes
Place ingredients in blender jar in order listed. Place cover on blender jar. Turn blender on and process on liquefy until smooth, about
Nutritional analysis per serving:
Calories 152 (0% from fat) • carbo. 32g • prot. 6g • fat
0g • sat. fat 0g • chol. 3mg • sod. 87mg
DIPS/SPREADS/
APPETIZERS
For best results when blending fresh herbs, the herbs, blender jar and cutting assembly must be dry and clean.
HUMMUS
Makes
1/2 cup fresh lemon juice
2cups canned, cooked garbanzo beans, drained
2 tablespoons water
4medium garlic cloves, peeled, quartered
4tablespoons tahini (optional)
2teaspoons salt
1teaspoon chopped parsley
Place lemon juice, garbanzo beans, water, garlic, tahini, olive oil and salt in blender jar in order listed. Place cover on blender jar. Turn blender on and process on lique- fy until smooth, about 20 seconds. Turn blender off. Scrape blender jar with a spatula. Turn blender on and process an additional
Nutritional analysis per tablespoon:
Calories 40 (27% from fat) • carbo. 6g • prot. 1g
fat 1g • sat. fat 0g • chol. 0mg • sod. 69mg
MINTED YOGURT SAUCE
Makes two cups
2cups lowfat vanilla yogurt
1tablespoon sugar
3tablespoons fresh mint leaves
Place ingredients in blender jar. Place cover on blender jar. Turn blender on and process on purée until well blended, about
Nutritional analysis per tablespoon:
Calories 16 (0% from fat) • carbo. 3g • prot. 1g • fat 0g
sat. fat 0g • chol. 1mg • sod. 8mg
Variation: Substitute
MEXICAN SALSA CRUDA
Makes two cups
1
1/4 cup cilantro leaves
2jalapeño peppers, halved, seeded, cut into 1/2 inch pieces
1small onion, peeled, cut into 1/2 inch pieces
1teaspoon fresh lime juice
1teaspoon salt
Place ingredients in blender jar in order listed. Place cover on blender jar. Turn blender on and pulse on mix
Nutritional analysis per tablespoon:
Calories 8 (0% from fat) • carbo. 2g • prot. 0g • fat 0g
sat. fat 0g • chol. 0mg • sod. 76mg
SPICY CRABMEAT DIP
Makes
1/3 cup whole or reduced fat milk
1cup lowfat sour cream 1/4 cup lowfat mayonnaise
1can (6 ounces) crabmeat, drained (about 3/4 cup)
1tablespoon fresh chopped chives
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