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BANANA-PINEAPPLE
FREEZE
Makes two 240ml servings
1 cup unsweetened
pineapple juice
1/2 medium banana, cut into
2.5cm pieces
1/4 cup instant nonfat dry milk
1 cup ice cubes
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender on and process on food
processor speed until smooth, about
25-30 seconds. Turn blender off. Serve
immediately.
Nutritional analysis per serving:
Calories 152 (0% from fat) • carbo. 32g •
prot. 6g • fat 0g • sat. fat 0g
• chol. 3mg • sod. 87mg
Sauces/Dressings/
Vinaigrettes
CHOCOLATE SAUCE
Makes six tablespoons
3 30g squares semisweet
chocolate, each broken into
8 pieces
1-1/2 teaspoons sugar
1/4 cup boiling water, cooled for
5 minutes
Place chocolate and sugar in blender
jar. Place cover on blender jar. Turn
blender on and process on food
processor speed until coarsely
chopped, about 10-15 seconds.
Add water, and process on food
processor speed until smooth, about
10 seconds. Turn blender off. Serve
immediately or cool and refrigerate in
an airtight container for up to 4 weeks.
Reheat before serving.
Nutritional analysis per tablespoon:
Calories 85 (53% from fat) • carbo. 9g
• prot. 1g • fat 5g • sat. fat 3g
• chol. 0mg • sod. 0mg
TOMATO SAUCE
Makes four 60ml servings
1 800g can Italian plum
tomatoes, drained
2 medium shallots, peeled, cut
into 1.5cm pieces
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon sugar
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender on and process on purée until
coarsely chopped, about 10-15 seconds.
T urn blender of f. Transfer to skillet or
saucepan; simmer over medium-low
heat, stirring occasionally, until thick,
about 20-30 minutes.
Note: Purée 20-25 seconds for a
smoother sauce.
Nutritional analysis per serving:
Calories 57 (16% from fat) • carbo. 10g
•prot.2g•fat1g•sat.fat0g
• chol. 0mg • sod. 312mg
CLASSIC VINAIGRETTE
Makes 3/4 cup
1 small garlic clove, peeled and
quartered
3/4 cup vegetable oil
1/4 cup red wine vinegar
1 tablespoon Dijon mustard
1/8 teaspoon ground white pepper
1/8 teaspoon salt
Place garlic in blender jar. Place cover
on blender jar. Turn blender on and
process on food processor speed until
finely chopped, about 10 seconds. Add
remaining ingredients in order listed,
and blend on stir until combined, about
15-20 seconds. Turn blender off. Store
in refrigerator in an airtight container for
up to 3 weeks.
Nutritional analysis per tablespoon:
Calories 126 (100% from fat) • carbo. 0g
•prot.0g•fat14g•sat.fat2g
• chol. 0mg • sod. 56mg
Baby Food
PURÉED SQUASH
Makes four 60ml servings
1 medium acorn squash
1/4 cup water
Cut squash in half, and remove seeds.
Place in a microwave-safe dish with
2 tablespoons of water, cover with plastic
wrap, and cook until soft, about 12-14
minutes. Allow to cool, and scrape out pulp
with a spoon. (There will be about 1-1/2
cups pulp.) Place water, then pulp in
blender jar. Place cover on blender jar .
T urn blender ON and blend on purée until
smooth, about 15-20 seconds. Turn
blender off. Scrape blender jar with a
spatula. Turn blender ON and blend on
purée for 10-15 seconds longer . Turn
blender off. Store in an airtight container in
the refrigerator for up to 1 week, or freeze
in individual portions for up to 2 months.
Nutritional analysis per serving:
Calories 38 (0% from fat) • carbo. 9g
•prot.1g•fat0g•sat.fat0g
• chol. 0mg • sod. 2mg
OATMEAL WITH
BANANAS
Makes eight 60ml servings
1-1/2 cups milk
1/2 cup plus 2 tablespoons quick
cooking oats
1/2 cup banana pieces,
in 2.5cm pieces (about 1/2 of
a small banana)
Place milk in a small saucepan over
medium heat and warm for about 5
minutes (do not boil). Add oats, and stir
to combine. Reduce heat to low, and
cook, stirring frequently, until
oatmeal thickens, about 1 minute.
Place oatmeal mixture and banana in
blender jar. Place cover on blender jar.
Turn blender on and blend on purée
until smooth, about 20-25 seconds.
Turn blender off. Store in an airtight
container in the refrigerator for 1-2
days. Add 1-2 tablespoons of milk if
the oatmeal thickens too much during
storage. Warm before serving.
Nutritional analysis per serving:
Calories 67 (26% from fat) • carbo. 10g
•prot.3g•fat2g•sat.fat1g
• chol. 5mg • sod. 23mg
Variation:
Substitute other ripe fruits such as
peaches, pears or fresh apricots.
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