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puréed vegetable mixture to the
saucepan.
Repeat with remaining liquid and
vegetables and return vegetable mixture
to saucepan. Add salt and pepper; stir to
combine. Garnish with chopped chives, if
desired.
Nutritional analysis per serving:
Calories 208 (17% from fat) • carbo. 38g
• prot. 5g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 380mg
CREAMY
ROCKMELON SOUP
Makes five 6-ounce servings
1/2 cup orange juice
1 medium rockmelon, seeds and
peel removed, cut into
2.5cm pieces
1 cup plain nonfat yoghurt
2 tablespoons sugar*
2 tablespoons port wine
(optional)
2 tablespoons fresh mint leaves
Place orange juice and rockmelon in
blender jar. Place cover on blender jar.
T urn blender on and blend on purée until
smooth, about 20-25 seconds. Add
yoghurt, sugar, and wine (if using). Blend
on purée until smooth, about 15 seconds.
T urn blender of f. Serve chilled. Garnish
with mint leaves.
*Use less sugar if the rockmelon is
naturally sweet.
Nutritional analysis per serving:
Calories 96 (0% from fat) • carbo. 20g
• prot. 4g • fat 0g • sat. fat 0g
• chol. 1mg • sod. 45mg
CORN CHOWDER
Makes seven180ml servings
1 tablespoon unsalted butter
1 medium leek, white only,
washed, cut into 2.5cm pieces
1 medium onion, cut into
5mm pieces
2 celery ribs, peeled, sliced in
5mm pieces
1 medium potato, peeled, cut into
15mm pieces
1- 2/3 cups reduced-sodium chicken
broth
1 bay leaf
1/4 teaspoon dried thyme
1-1/3 cups reduced fat milk
2 cups corn kernels (fresh or
frozen; thaw if frozen)
Divided salt and pepper to taste
Melt butter in a medium saucepan over
medium heat. Add leek and onion; cook
over medium heat for 3 minutes. Add
celery, and sauté until soft, about 2
minutes. Add potato, broth, bay leaf, and
thyme. Cover; bring to boil over medium-
high heat. Reduce heat to low , and cook,
partially covered, until potato is tender ,
about 8-10 minutes.
Place milk and 1 cup corn kernels in
blender jar. Place cover on blender jar.
T urn blender on and blend on f ood
processor speed until well combined,
about 25-30 seconds. Turn blender off.
Add milk mixture and remaining corn to
saucepan. Season with salt and pepper , if
desired. Cook gently over low heat until
heated through. Remove bay leaf before
serving.
Nutritional analysis per serving:
Calories 208 (17% from fat) • carbo. 36g
•prot.7g•fat4g•sat.fat2g
• chol. 8mg • sod. 290mg
Desserts
ESPRESSO GRANITA
Makes six 1/2cup servings
2 cups hot espresso coffee
1/2 cup sugar
1 cup chilled coffee
Combine espresso and sugar in a
small bowl until sugar dissolves. Pour
into ice cube trays, and freeze until
solid, about 8 hours. Place chilled
coffee and 10 espresso cubes in
blender jar. Place cover on blender jar.
Turn blender on and blend on food
processor speed until thick, about 20-
30 seconds. T urn blender off. Add
remaining ice cubes. Turn blender on
and blend until thick, about 20
seconds. Turn blender off. Serve
immediately in well chilled parfait cups.
Top with a dollop of whipped cream.
Nutritional analysis per serving:
Calories 68 (0% from fat) • carbo. 17g
• prot. 0g • fat 0g • sat. fat 0g
• chol. 0mg • sod. 1mg
FRESH LEMON GRANITA
Makes eight 1/2cup servings
2 cups sugar
2 cups water
1-1/2 cups fresh lemon juice
(juice of about 6 lemons)
1 tablespoon grated lemon zest*
Combine sugar and water in a medium
saucepan, and bring to boil over medium-
high heat. Reduce heat to low , and
simmer until sugar dissolves, about 3-4
minutes. Cool completely**. When cool,
add lemon juice and zest; stir to combine.
Pour into ice cube trays, and freeze until
solid, about 8 hours. Place 10 frozen
cubes in blender jar. Place cover on
blender jar. Turn blender ON and press
“Ice Crush” button 10 times or until ice
is the consistency of snow . Continue
crushing 10 cubes at a time until all are
crushed. Turn blender off. Spoon
into well chilled parfait cups and serve
immediately.
* Zest is the colored part of the citrus rind.
Do not use the white pith. For best results,
remove zest from the lemon with a
vegetable peeler.
** Place mixture in a covered container ,
and store in the refrigerator overnight,
or chill over an ice bath for 30 minutes.
Nutritional information per serving:
Calories 216 (0% from fat) • carbo. 54g
•prot.0g•fat0g•sat.fat0g•
chol. 0mg • sod. 1mg
LEMON RICOTTA
CHEESECAKE WITH
RASPBERRY SAUCE
Makes eight servings
(one 23cm cheesecake)
3 whole granita biscuits
1 tablespoon cold butter, in
8 pieces
1 tablespoon sugar
4 strips lemon zest, cut in half
1/2 cup liquid egg substitute
6 tablespoons lemon juice
1 850g part-skim
ricotta cheese
1/2 cup sugar, divided
Preheat oven to 160°C. Cover the
outside of 23cm springform pan
with foil.
Break each granitas into pieces and add
to blender jar.
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