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MOCHA SHAKE
Makes one 12-ounce serving
1 teaspoon instant coffee crystals
1 tablespoon hot water
½ cup reduced fat milk
2 scoops (8 ounces) vanilla low-fat frozen yogurt
or vanilla ice milk
2 tablespoons chocolate syrup
Dissolve coffee crystals in hot water, and place in blender jar.
Add remaining ingredients in order listed. Place cover on jar. Turn
blender on and process on purée until smooth, about 25 to 30
seconds. Turn blender off. Serve immediately.
Nutritional information per serving:
Calories 479 (28% from fat) • carb. 71g • pro. 15g • fat 15g • sat. fat 7g
• chol. 43mg • sod. 255mg • calc. 540mg • fiber 1g
SMOOTHIES
ALL-FRUIT SMOOTHIE
Makes six 6-ounce servings
¹
³
cup orange juice
1 cup cantaloupe, cut into 1-inch pieces
1 cup raspberries
1 cup canned pineapple chunks, drained
1 cup navel orange segments, cut into 1-inch pieces
1 cup strawberries, cut into 1-inch pieces
1 medium banana, cut into 1-inch pieces
1 cup ice cubes
Layer the ingredients in the blender jar in the order listed. Do
not pack fruit tightly into blender jar. Place cover on jar. Turn
blender on and process on liquefy until smooth, about 30 to 40
seconds. Turn blender off. Serve immediately.
NOTE:
The riper the fruit, the sweeter the smoothie.
Nutritional information per serving:
Calories 92 (0% from fat) • carb. 22g • pro. 1g • fat 0g • sat. fat 0g
• chol. 0mg • sod. 5mg • calc. 30mg • fiber 4g
BANANA-PINEAPPLE FREEZE
Makes two 8-ounce servings
1 cup unsweetened pineapple juice
½ medium banana, cut into 1-inch pieces
¼ cup instant fat-free dry milk
1 cup ice cubes
Place ingredients in blender jar in order listed. Place cover on
jar. Turn blender on and process on Liquefy until smooth, about
25 to 30 seconds. Turn blender off. Serve immediately.
Nutritional information per serving:
Calories 152 (0% from fat) • carb. 32g • pro. 6g • fat 0g • sat. fat 0g
• chol. 3mg • sod. 87mg • calc. 124mg • fiber 2g
DIPS/SPREADS/APPETIZERS
For best results when blending fresh herbs, the herbs, blender jar and
cutting assembly must be dry and clean.
HUMMUS
Makes 2¼ cups
½ cup fresh lemon juice
2 cups canned, cooked garbanzo beans, drained
2 tablespoons water
4 medium garlic cloves, peeled, quartered
4 tablespoons tahini (optional)
1½ tablespoons olive oil
2 teaspoons table salt
1 teaspoon chopped parsley
Place lemon juice, garbanzo beans, water, garlic, tahini, olive
oil and salt in blender jar in order listed. Place cover on jar.
Turn blender on and process on Liquefy until smooth, about
20 seconds. Turn blender off. Scrape blender jar with a spatula.
Turn blender on and process an additional 25 to 30 seconds until
smooth. Turn blender off. Transfer to a serving dish, and sprinkle
with parsley. Serve at room temperature.
Nutritional information per tablespoon:
Calories 40 (27% from fat) • carb. 6g • pro. 1g • fat 1g • sat. fat 0g
• chol. 0mg • sod. 69mg • calc. 12mg • fiber 1g