HONEY WHEAT WAFFLES
Makes six waffles
(about 3 cups (750ml) batter)
1-1/2 cups (375ml) milk
2
large eggs
3/4
cup (175ml) plus 2 tablespoons
(25ml) all-purpose flour
1/2
cup (125ml) whole wheat flour
4
tablespoons (50ml) butter, melted
2
tablespoons (25ml) honey
1
teaspoon (5ml) baking powder
1
teaspoon (5ml) vanilla extract
1/2
teaspoon (2ml) salt
1/4
teaspoon (1ml) 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 (175ml) servings
2
cups (500ml) tomato juice,
divided
1
rib celery, peeled, cut into 1"
pieces (2.5cm)
1
medium cucumber, peeled, cut
in half lengthwise, seeds
removed, in 1" pieces (2.5cm)
1
clove garlic, peeled, cut in 4
pieces
1/2
medium green bell pepper,
cored, seeded, cut into 1"
pieces (2.5cm)
1
small jalapeño pepper, cut in
half, seeds removed, cut into
1/4" pieces (.6cm)
4
scallions, cut into 1" pieces
(2.5cm)
2
medium tomatoes, seeds
removed, each cut into 8 pieces
2
tablespoons (25ml) lemon juice
1/4
teaspoon (1ml) black pepper
Place 1 cup (250ml) 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 medium-finely
chopped, about 10-15 seconds.
Turn
blender OFF.
Place in a large serving bowl, and add
remaining 1 cup (250ml) 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 (175ml) servings
3/4
cup (175ml) parsley leaves
3
tablespoons (45ml) butter or
margarine
1
small onion, cut into 1" pieces
(2.5cm)
3/4
pound (375g) asparagus,
trimmed, cut into 1" pieces
(2.5cm)
3
cups (750ml) chicken stock or
broth
1
cup (250ml) half-and-half
3
teaspoons (15ml) cornstarch
1-1/2 cups (375ml) 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.
Turn blender OFF.
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 tablespoon (15ml) 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 (250ml) of
the cooking liquid and half of the solids,
in order listed, to the blender jar. Place
cover on blender jar. Turn blender ON
and blend on
Food Processor Speed
until smooth, about 25-30 seconds.
Turn
blender OFF.
Return the puréed
vegetable mixture to the saucepan.
Repeat with remaining 1 cup (250ml)
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 thickens, 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 (175ml) servings
1
tablespoon (15ml) margarine
2
medium leeks, whites only,
sliced horizontally and cut into
1" pieces (2.5cm)
1
small onion, in 1" pieces
(2.5cm)
2
medium potatoes, peeled, in 1"
pieces (2.5cm)
1-3/4 cups (425ml) reduced-sodium
chicken broth
1/2
cup (125ml) water
1/2
teaspoon (2ml) salt
1/4
teaspoon (1ml) white pepper
3
tablespoons (45ml) 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,
broth, and water; cover; bring to a boil
over medium-high heat. Reduce heat to
low, and simmer, uncovered, until
potatoes are soft, about 10-15 minutes.
Drain vegetables,
being sure to reserve the
cooking liquid
. Allow cooking liquid to
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