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Transfer to a 1-quart (1 L) bowl and reserve. Add the garlic, jalapeño
pepper and onion to the prep bowl, pulse 5 to 10 times to chop. Remove
and add to chopped red pepper. Add mango and cilantro to prep bowl and
pulse until mango reaches desired chopped consistency, about 10 to 20
pulses. Transfer to the bowl with the chopped red pepper and reserve.
Stir in the lime juice, vinegar, and honey. Cover and let sit for 30 minutes
to allow the flavours to blend. If not using immediately, cover and
refrigerate. Mango Salsa is best when served the day it is prepared, but
may be prepared up to one day ahead. Remove from the refrigerator 30
minutes before serving for best flavour.
Nutritional information per 1/4 cup (50 ml) serving:
Calories 45 (3% from fat) • carb. 12g • pro. 1g • fat 0g
• sat. fat 0g • chol. 0mg • sod. 28mg • calc. 11mg • fiber 1g
GUACAMOLE
An all-time favourite, serve guacamole with tortilla chips or vegetable crutités.
Makes
2
⁄3 cups (150 ml)
1 clove garlic, peeled and smashed
1 green onion, trimmed and cut in
1
⁄2-inch (1.25 cm) pieces
1
⁄2 jalapeño pepper, cored, seeded and cut in
1
⁄2-inch (1.25 cm)
pieces
1 ripe avocado [about 10 ounces (285g), peeled and pitted,
cut into
3
⁄4-inch (1.9 cm) chunks
1 tablespoon (15 ml) fresh lime juice
1
⁄4 teaspoon (1 ml) cumin powder
1
⁄4 teaspoon (1 ml) powdered coriander
1
⁄4 teaspoon (1 ml) kosher salt
Insert the blade assembly in the prep bowl. Place the garlic, green onion
and jalapeño pepper in the prep bowl. Pulse to chop, 10–12 times. Add
avocado, lime juice, cumin, coriander and salt. Pulse to chop avocado,
10 times, then process continuously until desired consistency is reached,
stopping every 20 to 30 seconds to scrape the bowl.
Transfer to a serving bowl, cover with plastic wrap placed directly on the
guacamole and refrigerate for 30 minutes before serving to allow the
flavours to blend.
Nutritional analysis per tablespoon (15 ml):
Calories 25 (72% from fat) • carb. 2g • pro. 0g • fat 2g
• sat. fat 0g • chol. 0mg • sod. 65mg • calc 3mg • fiber 1g
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MAYONNAISE
Make quick mayonnaise in just moments.
Makes about 1
1
⁄4 cups (300 ml)
1
⁄4 cup (50 ml) pasteurized liquid egg product (such as
EggBeaters
®
)
1 tablespoon (15 ml) fresh lemon juice
1
⁄2 tablespoon (15 ml) Dijon mustard
1 cup (250 ml) vegetable oil
1
⁄4 teaspoon (1 ml) kosher salt
1
⁄4 teaspoon (1 ml) ground white pepper
Place all ingredients in Mixing/Measuring Cup in order listed. Insert
blender holding blade against bottom of container and process until
mixture begins to thicken, about 15 seconds. Continue processing with a
gentle up-and-down motion until thick, about 20–30 seconds longer.
Nutritional information per tablespoon (15 ml):
Calories 98 (98% from fat) • carb. 0g • pro. 0g • fat 11g
• sat. fat 1g • chol. 2mg • sod. 29mg • calc 1mg • fiber 0g
MANGO SALSA
Mango Salsa is excellent served over grilled fish such as salmon, tuna,
swordfish or scallops, and grilled chicken, duck or pork tenderloin.
It can also be served like traditional tomato salsa with tortilla chips.
Makes 1 cup (250 ml)
1
⁄4 red bell pepper [about 1 ounce (30 g)], cut in
1
⁄2-inch (1.25 cm)
pieces [
1
⁄4 cup (50 ml)]
1 small clove garlic, peeled
1
⁄2 jalapeño pepper, stemmed and seeded, cut in
1
⁄2-inch (1.25 cm)
pieces
1
⁄2 small red onion [about 1
1
⁄2 ounces (42 g)], peeled,
cut in
1
⁄2-inch (1.25 cm) pieces
1 mango [12–14 ounces (50 g)], peeled and pitted, cut in
1
⁄2-inch
(1.25 cm) pieces
1
1
⁄2 tablespoons (25 ml) fresh cilantro leaves
2 teaspoons (10 ml) fresh lime juice
1
1
⁄2 teaspoons (7 ml) rice vinegar (may use raspberry or
white balsamic vinegar)
1
⁄2 teaspoon (2 ml) honey
Insert the blade assembly in the prep bowl. Place the red bell pepper
pieces in the prep bowl and use the pulse to coarsely chop, 6–8 pulses.
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