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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
purée for 10 seconds. Turn blender off.
Scrape blender jar with spatula. Turn
blender on and continue blending on
purée until smooth, about 10-15 seconds.
Turn blender off.
Follow manufacturer’s instructions to
bake 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 inch pieces
1 medium cucumber, peeled,
cut in half lengthwise, seeds
removed, in 1 inch pieces
1 clove garlic, peeled,
cut in 4 pieces
1/2 medium green bell pepper,
cored, seeded,
cut into 1 inch pieces
1 small jalapeño pepper, cut in half,
seeds removed, cut into
1/4 inch pieces
4 scallions, cut into 1 inch 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 purée until vegetables are medi-
um-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 unsalted butter or
margarine
1 small onion, cut into 1 inch pieces
3/4 pound asparagus, trimmed, cut
into 1 inch 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 purée until coarsely chopped,
about 4-5 times. Reserve.
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 table-
spoon 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 to the blender
jar. Place cover on blender jar. Turn
blender on and blend on liquefy until
smooth, about 25-30 seconds. Turn
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 thick-
ens, 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 unsalted butter
2 medium leeks, whites only,
sliced horizontally and cut
into 1 inch pieces
1 small onion, in 1 inch pieces
2 medium potatoes, peeled,
in 1 inch 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,