puréed vegetable mixture to the
saucepan.
Repeat with remaining liquid and
vegetables and return vegetable mixture
to saucepan. Add salt and pepper; stir to
combine. Garnish with chopped chives, if
desired.
Nutritional analysis per serving:
Calories 208 (17% from fat) • carbo. 38g
• prot. 5g • fat 4g • sat. fat 1g
• chol. 0mg • sod. 380mg
CREAMY
ROCKMELON SOUP
Makes five 6-ounce servings
1/2 cup orange juice
1
medium rockmelon, seeds and
peel removed, cut into
2.5cm pieces
1
cup plain nonfat yoghurt
2
tablespoons sugar*
2
tablespoons port wine
(optional)
2
tablespoons fresh mint leaves
Place orange juice and rockmelon in
blender jar. Place cover on blender jar.
Turn blender on and blend on purée until
smooth, about 20-25 seconds. Add
yoghurt, sugar, and wine (if using). Blend
on purée until smooth, about 15 seconds.
Turn blender off. Serve chilled. Garnish
with mint leaves.
*Use less sugar if the rockmelon is
naturally sweet.
Nutritional analysis per serving:
Calories 96 (0% from fat) • carbo. 20g
• prot. 4g • fat 0g • sat. fat 0g
• chol. 1mg • sod. 45mg
CORN CHOWDER
Makes seven180ml servings
1
tablespoon unsalted butter
1
medium leek, white only,
washed, cut into 2.5cm pieces
1
medium onion, cut into
5mm pieces
2
celery ribs, peeled, sliced in
5mm pieces
1
medium potato, peeled, cut into
15mm pieces
1- 2/3 cups reduced-sodium chicken
broth
1
bay leaf
1/4 teaspoon dried thyme
1-1/3 cups reduced fat milk
2
cups corn kernels (fresh or
frozen; thaw if frozen)
Divided salt and pepper to taste
Melt butter in a medium saucepan over
medium heat. Add leek and onion; cook
over medium heat for 3 minutes. Add
celery, and sauté until soft, about 2
minutes. Add potato, broth, bay leaf, and
thyme. Cover; bring to boil over medium-
high heat. Reduce heat to low, and cook,
partially covered, until potato is tender,
about 8-10 minutes.
Place milk and 1 cup corn kernels in
blender jar. Place cover on blender jar.
Turn blender on and blend on food
processor speed until well combined,
about 25-30 seconds. Turn blender off.
Add milk mixture and remaining corn to
saucepan. Season with salt and pepper, if
desired. Cook gently over low heat until
heated through. Remove bay leaf before
serving.
Nutritional analysis per serving:
Calories 208 (17% from fat) • carbo. 36g
• prot. 7g • fat 4g • sat. fat 2g
• chol. 8mg • sod. 290mg
Desserts
ESPRESSO GRANITA
Makes six 1/2 cup servings
2
cups hot espresso coffee
1/2 cup sugar
1
cup chilled coffee
Combine espresso and sugar in a
small bowl until sugar dissolves. Pour
into ice cube trays, and freeze until
solid, about 8 hours. Place chilled
coffee and 10 espresso cubes in
blender jar. Place cover on blender jar.
Turn blender on and blend on food
processor speed until thick, about 20-
30 seconds. Turn blender off. Add
remaining ice cubes. Turn blender on
and blend until thick, about 20
seconds. Turn blender off. Serve
immediately in well chilled parfait cups.
Top with a dollop of whipped cream.
Nutritional analysis per serving:
Calories 68 (0% from fat) • carbo. 17g
• prot. 0g • fat 0g • sat. fat 0g
• chol. 0mg • sod. 1mg
FRESH LEMON GRANITA
Makes eight 1/2 cup servings
2
cups sugar
2
cups water
1-1/2 cups fresh lemon juice
(juice of about 6 lemons)
1
tablespoon grated lemon zest*
Combine sugar and water in a medium
saucepan, and bring to boil over medium-
high heat. Reduce heat to low, and
simmer until sugar dissolves, about 3-4
minutes. Cool completely**. When cool,
add lemon juice and zest; stir to combine.
Pour into ice cube trays, and freeze until
solid, about 8 hours. Place 10 frozen
cubes in blender jar. Place cover on
blender jar. Turn blender ON and press
“Ice Crush” button 10 times or until ice
is the consistency of snow. Continue
crushing 10 cubes at a time until all are
crushed. Turn blender off. Spoon
into well chilled parfait cups and serve
immediately.
* Zest is the colored part of the citrus rind.
Do not use the white pith. For best results,
remove zest from the lemon with a
vegetable peeler.
** Place mixture in a covered container,
and store in the refrigerator overnight,
or chill over an ice bath for 30 minutes.
Nutritional information per serving:
Calories 216 (0% from fat) • carbo. 54g
• prot. 0g • fat 0g • sat. fat 0g •
chol. 0mg • sod. 1mg
LEMON RICOTTA
CHEESECAKE WITH
RASPBERRY SAUCE
Makes eight servings
(one 23cm cheesecake)
3
whole granita biscuits
1
tablespoon cold butter, in
8 pieces
1
tablespoon sugar
4
strips lemon zest, cut in half
1/2 cup liquid egg substitute
6
tablespoons lemon juice
1
850g part-skim
ricotta cheese
1/2 cup sugar, divided
Preheat oven to 160°C. Cover the
outside of 23cm springform pan
with foil.
Break each granitas into pieces and add
to blender jar.
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