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the blender jar and add the lemon juice, water,
chickpeas, tahini and hot sauce in that order.
Blend for 40 seconds; scrape the sides of the
blender jar as necessary. Add the olive oil in
a steady stream through the opening in the
blender jar lid while blending on Purée for
20 seconds. Transfer the hummus to a bowl
and let stand for 30 minutes before serving to
allow flavors to develop. Hummus will keep
covered in the refrigerator for up to a week.
Nutritional information per tablespoon:
Calories 23 (44% from fat) • carb. 2g • pro. 1g • fat 1g •
sat. fat 0g • chol. 0mg • sod. 34mg • calc. 8mg • fiber 1g
SPINACH PESTO & WHITE BEAN DIP
Serve this dip with crudités or pita chips as
dippers.
Makes about 2 cups (500 ml)
1 tablespoon (15 ml) fresh lemon juice or
white balsamic vinegar
½ cup (125 ml) pesto (made with
spinach), below
1 can (15-ounce [450 g]) white beans,
drained, rinsed and drained again
Place ingredients in blender jar in order listed.
Cover blender jar. Set on Mix and blend until
smooth and creamy, about 30–40 seconds.
Nutritional information per serving
(2 tablespoons [30 ml]):
Calories 53 (50% from fat) • carb. 5g • pro. 2g • fat 3g •
sat. fat 1g • chol. 1mg • sod. 13mg • calc. 31mg • fiber 1g
PESTO SAUCE
Serve as a topping for hot pasta or to add
flavor to dips, dressings, or other sauces.
Makes about ¾ cup (175 ml)
1 ounce (30 g) Parmesan cheese, cut in
½-inch (1.25 cm) cubes
1–2 cloves garlic, peeled
1
⁄
3
cup (75 ml) extra virgin olive oil
1 cup (250 ml) fresh basil leaves, loosely
packed*
3 tablespoons (45 ml) lightly toasted pine
nuts or walnuts
Place cheese cubes in blender jar; cover
blender jar. Set on Stir. Use Pulse to chop the
cheese, 10–15 pulses. Remove and reserve
cheese. Add garlic to blender jar; cover, pulse
to chop, 10–15 pulses. Add remaining
ingredients in order listed, including reserved
cheese. Cover blender jar; blend on Liquefy
until combined, about 30–40 seconds. Pesto
may be stored in refrigerator in an airtight
container. After placing in container, smooth
over top, and drizzle to cover surface with
additional olive oil to keep from turning dark.
Stir oil in before using.
Nutritional information per serving
(1-½ tablespoons [22.5 ml]):
Calories 116 (87% from fat) • carb. 1g • pro. 2g • fat 12g •
sat. fat 2g • chol. 3mg • sod. 45mg • calc. 61mg • fiber 0g
*For spinach pesto:
Add ½ teaspoon (2 ml) fennel seed and 2
teaspoons (10 ml) dried basil when chopping
the garlic. Substitute 2 cups (500 ml) washed
and dried baby spinach leaves for the basil.
HOT AND COLD SOUPS
CREAMY TOMATO & RED PEPPER BISQUE
Makes 8 servings
Preparation: 15 minutes active,
35–40 minutes total
1 teaspoon (5 ml) unsalted butter
1 teaspoon (5 ml) extra virgin olive oil
1 small onion (4 ounces [115 g]), peeled,
cut in ½-inch (1.25 cm) pieces
1 rib celery (2 ounces [60 g]), cleaned,
cut in ½-inch (1.25 cm) pieces
1 carrot (2 ounces [60 g]), peeled, cut in
½-inch (1.25 cm) pieces
1 tablespoon (15 ml) white rice
1 teaspoon (5 ml) basil
2 cups (500 ml) fat-free, low-sodium
chicken or vegetable stock
2 cans (15
½-ounce) recipe-ready diced
tomatoes with juices
2 roasted red peppers, seeded
½ teaspoon (2 ml) kosher salt
1
⁄
8
teaspoon (½ ml) white pepper
½ cup (125 ml) half-and-half
Heat the butter and olive oil in a 3¾-quart
saucepan over medium low heat. Add the
onion, celery, and carrot, cover loosely and
cook until the vegetables are tender, 8–10
minutes. Stir in the rice and basil, and cook
until rice is opaque, 2 minutes. Stir in the
stock and tomatoes. Raise heat and bring to
a boil. Lower the heat, cover loosely and
simmer over low heat for 20–25 minutes. Turn
off heat and let stand for 5 minutes.
Strain the solids from the cooking liquid, re-
serving the cooking liquid and returning it to
the saucepan. Place the solids in the blender
jar. Add roasted peppers and 1 cup (250 ml)
of the cooking liquid to the blender jar. Select
Purée. Pulse 10 times to chop, then process
for 30–40 seconds until totally smooth and
creamy. Add the salt, pepper, blend 5 seconds
longer. Return the blended tomato mixture to
the cooking liquid in the saucepan. Heat on
medium until it just begins to simmer; then
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