1
cup (250ml) strawberries, cut
into 1" pieces (2.5cm)
1
medium banana, cut into
1" pieces (2.5cm)
1
cup (250ml) ice cubes
Layer the ingredients in the blender
jar in the order listed. Do not pack
fruit tightly into blender jar. Place
cover on blender jar. Turn blender
ON and process on
Food Processor
Speed
until smooth, about 30-40
seconds.
Turn blender OFF.
Note:
The riper the fruit, the sweeter
the smoothie.
Nutritional analysis per serving:
Calories 92 (0% from fat) • carbo. 22g
• prot. 1g • fat 0g • sat. fat 0g • chol. 0mg
• sod. 5mg
BANANA-PINEAPPLE
FREEZE
Makes two 8-ounce (250ml) servings
1
cup (250ml) unsweetened
pineapple juice
1/2
medium banana, cut into 1"
pieces (2.5cm)
1/4
cup (50ml) instant nonfat dry
milk
1
cup (250ml) ice cubes
Place ingredients in blender jar in
order listed. Place cover on blender
jar. Turn blender ON and process on
Food Processor Speed
until smooth,
about 25-30 seconds.
Turn blender
OFF.
Serve immediately.
Nutritional analysis per serving:
Calories 152 (0% from fat) • carbo. 32g
• prot. 6g • fat 0g • sat. fat 0g • chol. 3mg
• sod. 87mg
SAUCES/DRESSINGS/
VINAIGRETTES
CHOCOLATE SAUCE
Makes six tablespoons (90ml)
3
1-ounce (28g) squares
semisweet chocolate, each
broken into 8 pieces
1-1/2 teaspoons (7ml) sugar
1/4
cup (50ml) boiling water,
cooled for 5 minutes
Place chocolate and sugar in blender
jar. Place cover on blender jar. Turn
blender ON and process on
Food
Processor Speed
until coarsely
chopped, about 10-15 seconds. Add
water, and process on
Food Processor
Speed
until smooth, about 10 seconds.
Turn blender OFF.
Serve
immediately or cool and refrigerate in
an airtight container for up to 4 weeks.
Reheat before serving.
Nutritional analysis per tablespoon (15ml):
Calories 85 (53% from fat) • carbo. 9g
• prot. 1g • fat 5g • sat. fat 3g • chol. 0mg
• sod. 0mg
TOMATO SAUCE
Makes four 2-ounce (50ml) servings
1
28-ounce (875ml) can Italian
plum tomatoes, drained
2
medium shallots, peeled, cut
into 1/2" pieces (1.3cm)
1/2
teaspoon (2ml) dried oregano
1/2
teaspoon (2ml) salt
1/2
teaspoon (2ml) sugar
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender ON and process on
Purée
until
coarsely chopped, about 10-15 seconds.
Turn blender OFF.
Transfer to skillet
or saucepan; simmer over medium-low
heat, stirring occasionally, until thick,
about 20-30 minutes.
Note:
Purée 20-25 seconds for a
smoother sauce.
Nutritional analysis per serving:
Calories 57 (16% from fat) • carbo. 10g
• prot. 2g • fat 1g • sat. fat 0g • chol. 0mg
• sod. 312mg
CLASSIC VINAIGRETTE
Makes 3/4 cup (175ml)
1
small garlic clove, peeled and
quartered
3/4
cup (175ml) vegetable oil
1/4
cup (50ml) red wine vinegar
1
tablespoon (15ml) Dijon
mustard
1/8
teaspoon (0.5ml) ground white
pepper
1/8
teaspoon (0.5ml) salt
Place garlic in blender jar. Place cover on
blender jar. Turn blender ON and process
on
Food Processor Speed
until finely
chopped, about 10 seconds. Add
remaining ingredients in order listed, and
blend on
Stir
until combined, about 15-
20 seconds.
Turn blender OFF.
Store in
refrigerator in an airtight container for up
to 3 weeks.
Nutritional analysis per tablespoon (15ml):
Calories 126 (100% from fat) • carbo. 0g
• prot. 0g • fat 14g • sat. fat 2g • chol. 0mg
• sod. 56mg
BABY FOOD
PURÉED SQUASH
Makes four 2-ounce (50ml) servings
1
medium acorn squash
(about 1-1/4 pounds) (680g)
1/4
cup (50ml) water
Cut squash in half, and remove seeds.
Place in a microwave-safe dish with
2 tablespoons (25ml) of water, cover with
plastic wrap, and cook at 100% power
until soft, about 12-14 minutes. Allow to
cool, and scrape out pulp with a spoon.
(There will be about 1-1/2 cups (375ml)
pulp.) Place water, then pulp in blender
jar. Place cover on blender jar. Turn
blender ON and blend on
Purée
until
smooth, about 15-20 seconds.
Turn
blender OFF.
Scrape blender jar with a
spatula. Turn blender ON and blend on
Purée
for 10-15 more seconds.
Turn
blender OFF.
Store in an airtight
container in the refrigerator for up to
1 week, or freeze in individual portions
for up to 2 months.
Nutritional analysis per serving:
Calories 38 (0% from fat) • carbo. 9g
• prot. 1g • fat 0g • sat. fat 0g • chol. 0mg
• sod. 2mg
OATMEAL WITH BANANAS
Makes eight 2-ounce (50ml) servings
1-1/2 cups (375ml) milk
1/2
cup (125ml) plus 2 tablespoons
(25ml) quick cooking oats
1/2
cup (125ml) banana pieces,
in 1" (2.5cm) pieces (about 1/2
of a small banana)
Place milk in a small saucepan over
medium heat and warm for about 5
minutes (do not boil). Add oats, and
stir to combine. Reduce heat to low,
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