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RECIPES
Smoothies, Shakes, and Drinks
Breakfast Shake for the Road . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Power Blast Protein Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Super “C” Smoothie. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Go Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Triple Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Sunshine Colada . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Soups, Sauces, Dips and Spreads
Green Pea Soup. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Roasted Parsnip and Apple Soup . . . . . . . . . . . . . . . . . . . . . . . 4
Lightened Broccoli and Potato Soup. . . . . . . . . . . . . . . . . . . . . 4
Carrot Ginger Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Mayonnaise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Ketchup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Marinara Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Ancho Chile Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Basic Vinaigrette . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Fresh Herb and Yogurt Dressing . . . . . . . . . . . . . . . . . . . . . . . . 7
Hummus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Black Bean Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Fresh Tomato and Corn Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Citrus and Avocado Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Roasted Garlic and Onion Spread. . . . . . . . . . . . . . . . . . . . . . . 9
Tapenade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Roasted Pepper Tapenade. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Desserts
Chocolate Chip French Macaroons. . . . . . . . . . . . . . . . . . . . . 10
Mexican Chocolate Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Strawberry Shortcake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
ABOUT THE RECIPES
Nutritional information is based on number of servings
indicated. If a recipe produces a range of servings, analysis are
based on the highest serving yield for that particular recipe.
Breakfast Shake for the Road
Makes 2 cups
¾ cup orange peach mango juice
6 ounces lowfat vanilla yogurt
½ banana, broken into 3 pieces
½ cup frozen blueberries
3 to 4 frozen strawberries
1 tablespoon ground flax seed
Place all ingredients in order listed in the Cuisinart blending cup. Using the
Cuisinart
®
Cordless Hand Blender, blend by using a gentle up-and-down
motion until ingredients are homogenous, about 30 seconds. Be sure to
keep the metal blade completely submerged while blending.
Nutritional information per serving (1 cup):
Calories 320 (7% from fat) • carb. 69. • pro. 6g • fat 3g • sat. fat 1g • chol. 0mg •
sod. 65mg • calc. 185mg • fiber 4g
Power Blast Protein Shake
Makes 2 cups
1 cup lowfat or skim milk (may use soy or rice milk)
1 banana, broken into 2-inch pieces
½ cup mango, cut into 1-inch pieces
½ cup frozen blueberries
2 tablespoons protein powder
1 to 2 tablespoons honey (optional)
Place all ingredients in order listed in the Cuisinart blending cup. Using
the Cuisinart
®
Cordless Hand Blender, blend using a gentle up-and-down
motion until ingredients are homogenous, about 30 seconds. Be sure to
keep the metal blade completely submerged while blending.
Nutritional information per serving (1 cup):
Calories 190 (9% from fat) • carb. 33g • pro. 13g • fat 2g • sat. fat 1g • chol. 0mg
• sod. 170mg • calc. 232mg • fiber 3g
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