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15
RECIPES
Smoothies, Shakes, and Drinks
Breakfast Shake for the Road ........................................................................ 15
Power Blast Protein Shake ............................................................................15
Super “C” Smoothie ....................................................................................... 16
Go Green Smoothie .......................................................................................16
Triple Chocolate Shake ..................................................................................16
Sunshine Colada ............................................................................................ 16
Soups, Sauces, Dips and Spreads
Green Pea Soup .............................................................................................17
Roasted Parsnip and Apple Soup ..................................................................17
Lightened Broccoli and Potato Soup ............................................................. 18
Carrot Ginger Soup ........................................................................................ 18
Mayonnaise .................................................................................................... 18
Ketchup .......................................................................................................... 19
Marinara Sauce .............................................................................................. 19
Ancho Chile Sauce ......................................................................................... 19
Basic Vinaigrette ............................................................................................20
Fresh Herb and Yogurt Dressing ....................................................................20
Hummus ......................................................................................................... 20
Black Bean Spread ........................................................................................21
Fresh Tomato and Corn Salsa........................................................................ 21
Citrus and Avocado Salsa ..............................................................................21
Roasted Garlic and Onion Spread ................................................................. 22
Tapenade ........................................................................................................ 22
Roasted Pepper Tapenade ............................................................................. 22
Desserts
Chocolate Chip French Macaroons ............................................................... 23
Mexican Chocolate Pudding ..........................................................................23
Strawberry Shortcake .................................................................................... 24
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
Put all ingredients in order listed into the Cuisinart blending cup. Using the Cuisinart
®
Smart Stick PLUS
®
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. 69g • 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)
Put all ingredients in order listed into the Cuisinart blending cup. Using the Cuisinart
®
Smart Stick PLUS
®
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