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Layer the ingredients in the blender
jar in the order listed. Do not pack
fruit tightly into blender jar. Place
cover on blender jar. Turn blender
ON and process on Food Processor
Speed until smooth, about 30-40
seconds. Turn blender OFF.
Note: The riper the fruit, the sweeter
the smoothie.
Nutritional analysis per serving:
Calories 92 (0% from fat) • carbo. 22g
• prot. 1g • fat 0g • sat. fat 0g • chol. 0mg
• sod. 5mg
BANANA-PINEAPPLE
FREEZE
Makes two 8-ounce servings
1 cup unsweetened pineapple
juice
1
⁄2 medium banana, cut into
1" pieces
1
⁄4 cup instant nonfat dry milk
1 cup ice cubes
Place ingredients in blender jar in
order listed. Place cover on blender
jar. Turn blender ON and process on
Food Processor Speed until smooth,
about 25-30 seconds. Turn blender
OFF. Serve immediately.
Nutritional analysis per serving:
Calories 152 (0% from fat) • carbo. 32g
• prot. 6g • fat 0g • sat. fat 0g • chol. 3mg
• sod. 87mg
SAUCES/DRESSINGS/
VINAIGRETTES
CHOCOLATE SAUCE
Makes six tablespoons
3 1-ounce squares semisweet
chocolate, each broken into
8 pieces
1
1
⁄2 teaspoons sugar
1
⁄4 cup boiling water, cooled for
5 minutes
Place chocolate and sugar in blender
jar. Place cover on blender jar. Turn
blender ON and process on Food
Processor Speed until coarsely
chopped, about 10-15 seconds. Add
water, and process on Food Processor
Speed until smooth, about 10 seconds.
Turn blender OFF. Serve right away,
or cool and refrigerate in an airtight
container for up to 4 weeks. Reheat
before serving.
Nutritional analysis per tablespoon:
Calories 85 (53% from fat) • carbo. 9g
• prot. 1g • fat 5g • sat. fat 3g • chol. 0mg
• sod. 0mg
TOMATO SAUCE
Makes four 2-ounce servings
1 28-ounce can Italian plum
tomatoes, drained
2 medium shallots, peeled, cut
into
1
⁄2" pieces
1
⁄2 teaspoon dried oregano
1
⁄2 teaspoon salt
1
⁄2
teaspoon sugar
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender ON and process on Food
Processor Speed until coarsely
chopped, about 10-15 seconds. Turn
blender OFF. Transfer to skillet or
saucepan; simmer over medium-low
heat, stirring occasionally, until thick,
about 20-30 minutes.
Note: Process 20-25 seconds for a
smoother sauce.
Nutritional analysis per serving:
Calories 57 (16% from fat) • carbo. 10g
• prot. 2g • fat 1g • sat. fat 0g • chol. 0mg
• sod. 312mg
CLASSIC VINAIGRETTE
Makes
3
⁄4 cup
1 small garlic clove, peeled and
quartered
3
⁄4 cup vegetable oil
1
⁄4 cup red wine vinegar
1 tablespoon Dijon mustard
1
⁄8 teaspoon ground white pepper
1
⁄8 teaspoon salt
Place garlic in blender jar. Place cover on
blender jar. Turn blender ON and process
on Food Processor Speed until finely
chopped, about 10 seconds. Add
remaining ingredients in order listed, and
blend on Stir until combined, about
15-20 seconds. Turn blender OFF. Store
in refrigerator in an airtight container for
up to 3 weeks.
Nutritional analysis per tablespoon:
Calories 126 (100% from fat) • carbo. 0g
• prot. 0g • fat 14g • sat. fat 2g • chol. 0mg
• sod. 56mg
BABY FOOD
PURÉED SQUASH
Makes four 2-ounce servings
1 medium acorn squash (about
1
1
⁄4 pounds)
1
⁄4 cup water
Cut squash in half, and remove seeds.
Place in a microwave-safe dish with
2 tablespoons of water, cover with plastic
wrap, and cook at 100% power until soft,
about 12-14 minutes. Allow to cool, and
scrape out pulp with a spoon. (There will
be about 1
1
⁄2
cups pulp.) Place water, then
pulp in 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.
Scrape blender jar with a spatula. Tur n
blender ON and blend on Food
Processor Speed for 10-15 seconds
longer. Turn blender OFF. Store in an
airtight container in the refrigerator for
up to 1 week, or freeze in individual
portions for up to 2 months.
Nutritional analysis per serving:
Calories 38 (0% from fat) • carbo. 9g
• prot. 1g • fat 0g • sat. fat 0g • chol. 0mg
• sod. 2mg
OATMEAL WITH BANANAS
Makes eight 2-ounce servings
1
1
⁄2 cups milk
1
⁄2 cup plus 2 tablespoons quick
cooking oats
1
⁄2 cup sliced banana (about
1
⁄2
of a small banana cut into
1" pieces)
Place milk in a small saucepan over
medium heat and warm for about 5
minutes (do not boil). Add oats, and
stir to combine. Reduce heat to low,
12