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Immune Support Smoothie
When you are feeling run down,
this smoothie is a great pick-me-up!
Makes about 4 cups (1 L)
3
⁄
4
cups (175 ml) pomegranate juice
1
ripe mango, cut into 1-inch (2.5 cm) pieces
[about 1¼ to 1½ cups (300 to 375 ml)]
2
kiwis, each cut into 4 pieces
1
cup (250 ml) frozen strawberries
1
cup (250 ml) frozen blackberries
1
tablespoons (15 ml) wheat germ
1
tablespoon (15 ml) flax seed oil
1. Put ingredients into the blender jar in order
listed.
2. Blend on High until smooth, about 1½ minutes.
3. Serve immediately.
Nutritional information per serving [8 ounces (227 g)]:
Calories 150 (24% from fat) • carb. 29g • pro. 2g • fat 4g
• sat. fat 0g • chol. 0mg • sod. 6mg • calc. 33mg • fiber 5g
Vitamin C Smoothie
This tropical combination of ingredients gives you
well over the daily recommended amount of vitamin C.
The papaya gives it a beautiful colour, just asking to
be served in a chilled, tall, clear glass.
Makes about 5 cups (1.25 L)
1
cup (250 ml) orange juice
2
cups (500 ml) fresh strawberries,
hulled and halved
1
medium orange, in segments,
about 1 cup (250 ml)
1
cup papaya pieces [1-inch (2.5 cm) pieces]
1½
cups (375 ml) frozen mango pieces
[1-inch (2.5 cm) pieces]
Lime wedges, for serving
1. Put ingredients into the blender jar in order
listed.
2. Blend on High until smooth, about 1 minute.
3. Serve immediately with a wedge of lime.
Nutritional information per serving [8 ounces (227 g)]:
Calories 94 (5% from fat) • carb. 23g • pro. 2g • fat 1g
• sat. fat 0g • chol. 0mg • sod. 10mg • calc. 41mg • fiber 3g
Piña Colada
This is a more natural take on the traditional piña
colada, using coconut milk rather than cream
of coconut.
Makes about 6 cups (1.4 L)
1
cup (250 ml) good quality white rum
½
cup (125 ml) unsweetened coconut milk
3
cups (750 ml) RIPE, fresh pineapple, “cut
into 2-inch (5 cm) pieces
1
cup (250 ml) coconut sorbet
1
cup (250 ml) frozen pineapple,
cut into ½-inch (1.25 cm) pieces
6
ice cubes
1. Put rum, coconut milk, fresh pineapple, sorbet
and frozen pineapple together into the blender
jar.
2.
Blend on High until well blended, about
45 seconds. With blender running, remove
measured pour lid from the blender cover
and add ice cubes, one at a time.
3. Drink may be slightly thin, so it is also great over
ice.
Nutritional information per serving [8 ounces (227 g)]:
Calories 237 (14% from fat) • carb. 27g • pro. 1g • fat 4g
• sat. fat 4g • chol. 0mg • sod. 15mg • calc. 11mg • fiber 1g
Strawberry Daiquiri
Four ingredients blend together to make this classic
frozen cocktail – cocktail umbrellas optional.
Makes about 4 cups (1 L)
1½
cups (375 ml) good quality white rum
¼
cup (60 ml) fresh lime juice
¼
cup (60 ml) simple syrup*
4
cups (1 L) frozen strawberries
[1-pound (454 g) bag]
1. Put all ingredients, in the order listed,
into the blender jar.
2. Blend on High until well blended, about
45 seconds.
3. Serve immediately, preferably in chilled glasses.
*
Simple syrup is sugar dissolved in water. To
make, place equal parts water and granulated
sugar in a saucepan set over medium-low heat.
Syrup is done once the sugar has dissolved.
Cool completely before using.
Nutritional information per serving [8 ounces (227 g)]:
Calories 266 (0% from fat) • carb. 21g • pro. 1g • fat 0g
• sat. fat 0g • chol. 0mg • sod. 1mg • calc. 22g • fiber 3g
Frozen Hot Chocolate with Baileys
The ultimate chocolate indulgence, this will satisfy the
most serious of chocolate cravings. Go the extra mile
with whipped cream and chocolate shavings.
Makes about 5 cups (1.25 L)
2
cups (500 ml) whole milk
4
ounces (113 g) semisweet chocolate chips
[about ½ cup (125 ml)]
1
tablespoon (15 ml) cocoa powder
1
⁄
3
cup (79 ml) granulated sugar
2
tablespoons (30 ml) Liqueur Irish Cream
3
cups (750 ml) ice (about 21 cubes)
Freshly whipped cream, for topping
Grated chocolate, for garnish
1. Put the milk in a medium saucepan and set over
medium heat to bring to just a boil.
2. While the milk is heating, put the chocolate
chips, cocoa powder and sugar into a small
heatproof mixing bowl. Once milk has just come
to a boil, pour over the chocolate mixture and let
sit for a few minutes. After resting, whisk to fully
combine and then cool to room temperature.
3. Once the milk/chocolate mixture has cooled,
transfer to the blender jar. Add the Baileys and
the ice.
4. Blend on High until well blended, about
35 seconds. Transfer to serving glasses and top
with whipped cream and sprinkle with chocolate.
Serve immediately.
Nutritional information per serving [4 ounces (113 g)]:
Calories 235 (36% from fat) • carb. 33g • pro. 4g • fat 10g
• sat. fat 6g • chol. 10mg • sod. 47mg • calc. 120mg • fiber 2g
Pistachio Milkshake
While any flavour will do, we in the test kitchen are
partial to pistachio. Do not skimp on ingredients –
seek out the best quality ice cream that you can find –
this is dessert, after all!
Makes about 3 cups (750 ml)
1 to 1¼ cups (250 to 300 ml) whole milk
2
cups [500 ml (1 pint)] pistachio ice cream
Toasted, chopped pistachios, for garnish
1. Put 1 cup (250 ml) of the milk and the ice cream
into the blender jar.
2. Blend on Low until well blended, about 15 to
20 seconds, adding more milk through the
opening in the lid to reach desired consistency.
3. Divided among glasses and sprinkle with
chopped pistachios for garnish.
Nutritional information per serving [6 ounces (170 g)]:
Calories 327 (61% from fat) • carb. 25g • pro. 7g
• fat 22g • sat. fat 12g • chol. 116mg • sod. 106mg
• calc. 169mg • fiber 1g
Curried Coconut and
Butternut Squash Soup
The coconut milk and puréed butternut squash make
this a rich-tasting and creamy soup without
the added calories of heavy cream.
Makes about 5½ cups (1.3 L)
2
tablespoons (30 ml) butter or ghee*
1
small onion, chopped
1
jalapeño, seeded and finely chopped
1
1-inch (2.5 cm) piece of ginger, peeled and
finely chopped
2
garlic cloves, finely chopped
1
tablespoon (15 ml) curry powder
1
butternut squash, about 2½ pounds (1.1 kg),
peeled, seeded and cut into 2-inch (5 cm)
cubes
1
can [13.5 ounces (383 g)] coconut milk
1½
cups (375 ml) chicken broth,
reduced sodium
½
teaspoon kosher salt
1. Heat the butter or ghee in a 6-quart (5.6 L)
saucepan set over medium-low heat. Once
melted, add the onion, jalapeño, ginger and
garlic; stir. Add the curry powder and let sauté
very gently for about 5 minutes; be careful to
keep the heat low enough so that it will gently
heat, but the mixture will not burn.
2. Stir in the squash, mix well to ensure that the
ingredients are well coated. Add the coconut
milk, broth and salt and bring mixture to a boil.
Reduce to a simmer and continue cooking
uncovered, stirring occasionally, until squash is
tender, about 30 minutes.
