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flavours. Try using fresh lemon juice and a
little honey for a honey-mustard vinaigrette.
Add fresh herbs, sun-dried tomatoes, or pesto
for other flavor changes.
Nutritional information per tablespoon:
Calories 109 (97% from fat) • carb. 1g • pro. 0g • fat 12g •
sat. fat 2g • chol. 0mg • sod. 86mg • calc. 1mg • fiber 0g
ASIAN MANGO MARINADE
This marinade complements both seafood and
chicken. It also can double as a sauce**.
Makes 2½ cups (625 ml)
1 small clove garlic
1 small shallot, about
3
⁄
4
ounce (20 g),
quartered
1 inch (2.5 cm) piece fresh ginger, peeled
and roughly chopped
1 small serrano chile pepper, quartered,
seeds and stem removed
2 ripe, medium mangoes
1
⁄
3
cup (75 ml) + 1 tablespoon (15 ml)
mirin
1 tablespoon (15 ml) seasoned rice
vinegar
1 tablespoon (15 ml) lime juice
1 teaspoon (5 ml) lime zest
1 tablespoon (15 ml) fresh cilantro,
roughly chopped
½ teaspoon (2 ml) kosher salt
Place garlic, shallot, ginger, and chile in the
blender jar. Select Chop, then pulse 3–4 times
to roughly chop. Add remaining ingredients.
Select Liquefy and blend for 20–30 seconds
until smooth and thick.
**Note: If you use the marinade as a sauce
after it has been used on raw seafood or
chicken, bring it to a boil for 5 minutes in a
saucepan first.
Nutritional information per serving (1⁄4 cup):
Calories 46 ( 2% from fat) • carb. 10g • pro. 0g • fat 0g •
sat. fat 0g • chol. 0mg • sod. 70mg • calc. 8mg • fiber 1g
CHOLESTEROL-FREE MAYONNAISE
The safest mayonnaise made at home is made
with an egg substitute or liquid pasteurized
egg product. Made with an egg substitute, it
has the added advantage of being cholesterol-
free.
Makes about
3
⁄
4
cup (175 ml)
½ cup (125 ml) liquid egg substitute or
pasteurized liquid egg product
2 tablespoons (30 ml) wine vinegar
1 tablespoon (15 ml) extra virgin olive oil
(mild in flavor)
1 teaspoon (5 ml) dry mustard
1
⁄
8
teaspoon (0.5 ml) ground white pepper
1
⁄
8
teaspoon (0.5 ml) kosher salt
2
⁄
3
cup (150 ml) flavourless vegetable oil
Place egg substitute, vinegar, olive oil, dry
mustard, pepper and salt in the blender jar.
Cover blender jar. Select Purée and blend
for about 5 seconds. With blender running,
remove the measured pour lid, and add the
vegetable oil in a slow steady stream, taking
about 30–40 seconds to add the oil, holding
the measured pour lid loosely over the
opening to prevent spatter. The mayonnaise
will thicken and emulsify as the oil is added,
about 30–40 seconds. Turn blender off.
Mayonnaise may be used immediately or
placed in an airtight, covered container and
refrigerated. Mayonnaise will thicken further
when refrigerated.
Nutritional information per tablespoon:
Calories 126 (95% from fat) • carb. 0g • pro. 1g • fat 13g •
sat. fat 1g • chol. 0mg • sod. 32mg • calc. 6mg • fiber 0g
DESSERTS & SWEET SAUCES
COOKIE CRUST PUMPKIN PIE
This traditional holiday favorite is made with a
cookie crumb crust for a crunchy change.
Makes 12 servings
Crust:
2
⁄
3
cup (150 ml) pecan halves
45 vanilla wafers (may use reduced-fat
wafers)
1
⁄
3
cup (75 ml) unsalted butter, melted
Pumpkin Filling:
2 large eggs
½ cup (125 ml) brown sugar
1 can (12-ounce [360 g]) evaporated
fat-free milk
1 can (15–16 ounces, 1
½ cups [375 ml])
solid pack pumpkin (not pie filling)
1 tablespoon (15 ml) cornstarch
¼ cup (50 ml) molasses
1 tablespoon (15 ml) vanilla extract
1 teaspoon (5 ml) cinnamon
1 teaspoon (5 ml) ginger
¼ teaspoon (1 ml) freshly grated nutmeg
Preheat the oven to 375°F (190°C).
Place the pecans in the blender jar; cover.
Select Chop and pulse 8–10 times to chop
17