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HONEY WHEAT WAFFLES
Makes six waffles (about 3 cups batter)
1
1
⁄2 cups milk
2 large eggs
3
⁄4 cup plus 2 tablespoons
all-purpose flour
1
⁄2 cup whole wheat flour
4 tablespoons butter, melted
2 tablespoons honey
1 teaspoon baking powder
1 teaspoon vanilla extract
1
⁄2 teaspoon salt
1
⁄4 teaspoon baking soda
Preheat waffle iron. Place ingredients in
blender jar in order listed. Place cover
on blender jar. Turn blender ON and
blend on Chop for 10 seconds. Turn
blender OFF. Scrape blender jar with
spatula. Turn blender ON and continue
blending on Food Processor Speed
until smooth, about 10-15 seconds.
Turn blender OFF.
Follow manufacturer’s instructions for
baking waffles.
Nutritional analysis per waffle:
Calories 239 (41% from fat) • carbo. 28g
• prot. 7g • fat 11g • sat. fat 6g • chol. 96mg
• sod. 419mg
SOUPS
COLD GAZPACHO
Makes five 6-ounce servings
2 cups tomato juice, divided
1 rib celery, peeled, cut into 1"
pieces
1 medium cucumber, peeled, cut
in half lengthwise, seeds
removed, in 1" pieces
1 clove garlic, peeled, cut in 4
pieces
1
⁄2 medium green bell pepper,
cored, seeded, cut into 1" pieces
1 small jalapeño pepper, cut in
half, seeds removed, cut into
1/4" pieces
4 scallions, cut into 1" pieces
2 medium tomatoes, seeds
removed, each cut into 8 pieces
2 tablespoons lemon juice
1
⁄4 teaspoon black pepper
Place 1 cup tomato juice in blender jar.
Add celery and next six ingredients.
Place cover on blender jar. Turn blender
ON and blend on Food Processor
Speed until vegetables are medium-
finely chopped, about 10-15 seconds.
Turn blender OFF.
Place in a large serving bowl, and add
remaining 1 cup tomato juice, lemon
juice, and pepper; stir to combine. Chill
before serving.
Nutritional analysis per serving:
Calories 85 (11% from fat) • carbo. 16g
• prot. 3g • fat 1g • sat. fat 0g • chol. 0mg
• sod. 511mg
CREAM OF
ASPARAGUS SOUP
Makes eight 6-ounce servings
3
⁄4 cup parsley leaves
3 tablespoons butter or margarine
1 small onion, cut into 1" pieces
3
⁄4 pound asparagus, trimmed, cut
into 1" pieces
3 cups chicken stock or broth
1 cup half-and-half
3 teaspoons cornstarch
1
1
⁄2 cups cold water
Salt and white pepper, to taste
Place parsley in the blender jar. Place
cover on blender jar. Turn blender
ON and pulse on Food Processor
Speed until coarsely chopped, about
4-5 times. Reserve. Turn blender
OFF.
Melt butter in a medium saucepan
over medium heat. Add onion, and
cook until soft but not brown, about
2-3 minutes. Add asparagus, stock, and
all but 1 tablespoon of reserved
parsley. Cover; bring to a boil over
medium-high heat. Reduce heat to low
and cook, partially covered, until
asparagus is tender, about 10-12
minutes.
Drain vegetables, being sure to reserve the
cooking liquid. Allow cooking liquid to
cool 5 minutes. Add 1 cup of the cooking
liquid and half of the solids, in order
listed, to the blender jar. Place cover on
blender jar. Turn blender ON and blend
on Food Processor Speed until
smooth, about 25-30 seconds. Tur n
blender OFF. Return the puréed
vegetable mixture to the saucepan.
Repeat with remaining 1 cup liquid and
vegetables. Add remaining cooking liquid
and half-and-half to puréed vegetables in
the saucepan; stir to combine. Stir
cornstarch into water, and add to soup.
Cook, stirring often, over medium heat,
until soup thickens, about 6-8 minutes.
Do not boil. Adjust seasonings to taste;
garnish with remaining parsley, and
serve.
Nutritional analysis per serving:
Calories 112 (64% from fat) • carbo. 7g
• prot. 3g • fat 8g • sat. fat 5g • chol. 23mg
• sod. 610mg
POTATO-LEEK SOUP
Makes four 6-ounce servings
1 tablespoon margarine
2 medium leeks, whites only,
sliced horizontally and cut into
1" pieces
1 small onion, cut into 1" pieces
2 medium potatoes, peeled, cut
into 1" pieces
1
3
⁄4 cups reduced-sodium chicken
broth
1
⁄2 cup water
1
⁄2 teaspoon salt
1
⁄4 teaspoon white pepper
3 tablespoons chopped chives
(optional)
Melt margarine in a medium saucepan
over medium heat. Add leeks and onion;
sauté until soft but not brown, about 5-8
minutes; stir occasionally. Add potatoes,
broth, and water; cover; bring to a boil
over medium-high heat. Reduce heat to
low, and simmer, uncovered, until
potatoes are soft, about 10-15 minutes.
Drain vegetables, being sure to reserve the
cooking liquid. Allow cooking liquid to
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
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