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HONEY WHEAT WAFFLES
Makes six waffles (about 3 cups batter)
1-1/2 cups milk
2 large eggs
3/4 cup plus 2 tablespoons all-
purpose flour
1/2 cup whole wheat flour
4 tablespoons butter, melted
2 tablespoons honey
1 teaspoon baking powder
1 teaspoon vanilla extract
1/2 teaspoon salt
1/4 teaspoon baking soda
Preheat waffle iron. Place ingredients in
blender jar in order listed. Place cover
on blender jar. Turn blender on and
blend on purée for 10 seconds. T urn
blender off. Scrape blender jar with
spatula. Turn blender on and continue
blending on purée until smooth, about
10-15 seconds. Turn blender off.
Follow manufacturer’s instructions to
bake waffles.
Nutritional analysis per waffle:
Calories 239 (41% from fat) • carbo. 28g
• prot. 7g • fat 11g • sat. fat 6g
• chol. 96mg • sod. 419mg
Soups
COLD GAZPACHO
Makes five 180ml servings
2 cups tomato juice, divided
1 rib celery, peeled, cut into
2.5cm pieces
1 medium cucumber, peeled, cut
in half lengthwise, seeds
removed, in 2.5cm pieces
1 clove garlic, peeled, cut in
4 pieces
1/2 medium green bell pepper,
cored, seeded, cut into 2.5cm
pieces
1 small jalapeño pepper, cut in
half, seeds removed, cut into
5mm pieces
4 spring onions, cut into
2.5cm pieces
2 medium tomatoes, seeds
removed, each cut into 8 pieces
2 tablespoons lemon juice
1/4 teaspoon black pepper
Place 1 cup tomato juice in blender jar .
Add celery and next six ingredients.
Place cover on blender jar. Turn blender
on and blend on purée until vegetables
are medium-finely chopped, about
10-15 seconds. Turn blender off.
Place in a large serving bowl, and add
remaining 1 cup tomato juice, lemon
juice, and pepper; stir to combine. Chill
before serving.
Nutritional analysis per serving:
Calories 85 (11% from fat) • carbo. 16g
•prot.3g•fat1g•sat.fat0g
• chol. 0mg • sod. 511mg
CREAM OF
ASPARAGUS SOUP
Makes eight 180ml servings
3/4 cup parsley leaves
3 tablespoons butter or
margarine
1 small onion, cut into
2.5cm pieces
1 340g asparagus, trimmed,
cut into 2.5cm pieces
3 cups chicken stock or broth
1/2 cup full cream
1/2 cup whole milk
3 teaspoons cornstarch
1-1/2 cups cold water
Salt and white pepper, to taste
Place parsley in the blender jar. Place
cover on blender jar. Turn blender ON
and pulse on purée until coarsely
chopped, about 4-5 times. Reserve.
Turn blender off.
Melt butter in a medium saucepan over
medium heat. Add onion, and cook
until soft but not brown, about 2-3
minutes. Add asparagus, stock, and all
but 1 tablespoon of reserved parsley.
Cover; bring to boil over medium-high
heat. Reduce heat to low and cook,
partially covered, until asparagus is
tender, about 10-12 minutes.
Drain vegetables, being sur e to reserve
the cooking liquid. Allow cooking liquid to
cool 5 minutes. Add 1 cup of the cooking
liquid and half of the solids, in order listed,
to the blender jar. Place cover on blender
jar . T urn blender on and blend on food
processor speed until smooth, about 25-
30 seconds. Turn blender of f. Return the
puréed vegetable mixture to the
saucepan. Repeat with remaining 1 cup
liquid and vegetables. Add remaining
cooking liquid and cream and milk to
puréed vegetables in the saucepan; stir
to combine. Stir cornstarch into water ,
and add to soup. Cook, stirring often,
over medium heat, until soup thickens,
about 6-8 minutes. Do not boil. Adjust
seasonings to taste; garnish with
remaining parsley, and serve.
Nutritional analysis per serving:
Calories 112 (64% from fat) • carbo. 7g
•prot.3g•fat8g•sat.fat5g
• chol. 23mg • sod. 610mg
POTATO-LEEK SOUP
Makes four 180ml servings
1 tablespoon unsalted butter
2 medium leeks, whites only,
sliced horizontally and cut into
2.5cm pieces
1 small onion, in 2.5cm pieces
2 medium potatoes, peeled, in
2.5cm pieces
1-3/4 cups reduced-sodium chicken
broth
1/2 cup water
1/2 teaspoon salt
1/4 teaspoon white pepper
3 tablespoons chopped chives
(optional)
Melt butter in a medium saucepan over
medium heat. Add leeks and onion; sauté
until soft but not brown, about 5-8
minutes; stir occasionally. Add potatoes,
broth, and water; cover; bring to boil over
medium-high heat. Reduce heat to low ,
and simmer, uncovered, until potatoes
are soft, about 10-15 minutes.
Drain vegetables, being sur e to reserve
the cooking liquid. Allow cooking liquid to
cool 5 minutes. Add half of the cooking
liquid and half of the solids to the blender
jar . Place cover on blender jar. Turn
blender on and blend on food processor
speed until smooth, about 15-20
seconds. Turn blender off. Return the
15