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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 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
CANTALOUPE SOUP
Makes five 6-ounce (175ml) servings
1/2 cup (125ml) orange juice
1 medium cantaloupe, seeds and
peel removed, cut into 1" pieces
(2.5cm)
1 cup (250ml) plain nonfat yogurt
2 tablespoons (25ml) sugar*
2 tablespoons (25ml) port wine
(optional)
2 tablespoons (25ml) fresh mint
leaves
Place orange juice and cantaloupe in
blender jar. Place cover on blender jar.
Turn blender ON and blend on Purée
until smooth, about 20-25 seconds. Add
yogurt, sugar, and wine (if using). Blend
on Purée until smooth, about 15 seconds.
Turn blender OFF. Serve chilled.
Garnish with mint leaves.
*Use less sugar if the cantaloupe 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 seven 6-ounce (175ml) servings
1 tablespoon (15ml) butter or
margarine
1 medium leek, white only,
washed, cut into 1" pieces
(2.5cm)
1 medium onion, cut into
1/4" pieces (.6cm)
2 celery ribs, peeled, sliced in
1/4" pieces (.6cm)
1 medium potato (about 9
ounces) (250g), peeled, cut
into 1/2" pieces (1.25cm)
1- 2/3 cups (400ml) reduced-sodium
chicken broth
1 bay leaf
1/4 teaspoon (1ml) dried thyme
1-1/3 cups (325ml) 2% milk
2 cups (500ml) 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 a 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
(250ml)
corn
kernels in blender jar. Place cover on
blender jar. Turn blender ON and blend
on Food 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 • fat 4g • sat. fat 2g • chol. 8mg
• sod. 290mg
DESSERTS
ESPRESSO GRANITA
Makes six 1/2 cup (125ml) servings
2
cups (500ml) hot espresso coffee
1/2 cup (125ml) sugar
1 cup (250ml) 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. Turn 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 1/2 cup (125ml) servings
2 cups (500ml) sugar
2 cups (500ml) water
1-1/2 cups (375ml) fresh lemon juice
(juice of about 6 lemons)
1 tablespoon (15ml) grated lemon
zest*
Combine sugar and water in a medium
saucepan, and bring to a 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 • fat 0g • sat. fat 0g • chol. 0mg
• sod. 1mg
LEMON RICOTTA
CHEESECAKE WITH
RASPBERRY SAUCE
Makes eight servings (one 9" (22cm)
cheesecake)
3 whole graham crackers
1 tablespoon (15ml) cold butter,
in 8 pieces
1 tablespoon (15ml) sugar
4 strips lemon zest, cut in half
1/2
cup (125ml) liquid egg substitute
6 tablespoons (90ml) lemon juice
30 ounces (850g) part-skim ricotta
cheese
1/2 cup (125ml) sugar, divided
15