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14
1 teaspoon fresh lemon juice
Pinch kosher salt
1. Prepare berries. If using strawberries, hull
and cut into pieces no larger than 1 inch
in size. Put all ingredients into a small to
medium saucepan and set over medium
heat. Stirring occasionally, bring the
mixture to a boil. Reduce to a simmer
and cook until mixture is thickened.
The jam should fully coat the back of a
spoon without dripping off to determine if
it is thick enough. Depending on the pot
being used, and the stove, this could take
anywhere from 30 to 40 minutes.
2.
Remove from heat and allow to cool for
about 10 minutes. Using the hand blender
attachment, blend on Speed 1 until
smooth. Transfer to a jar for storage and
cool to room temperature. Cover and
refrigerate until ready to use. Refrigerator
jam is good up to 3 weeks (it must stay
chilled).
Nutritional information per tablespoon:
Calories 59 (3% from fat) • carb. 14g • pro. 1g
fat 0g • sat. fat 0g • chol. 0mg • sod. 11mg
calc. 12mg • fiber 2g
Maple Butter
Serve on top of waffles and pancakes, or
even on top of toast, this delicious butter
should be served at room temperature.
Makes ½ cup
½ cup unsalted butter, room
temperature and cut into 4 pieces
2½ tablespoons pure maple syrup
Pinch fine sea salt
Put the butter in a medium mixing bowl.
Using the beaters, mix on Speeds 2 to
3 until creamy, about 30 to 40 seconds.
Add remaining ingredients and mix until
completely combined, another 40 to 50
seconds.
Nutritional information per teaspoon:
Calories 39 (86% from fat) • carb. 1g • pro. 0g
fat 4g • sat. fat 2g • chol. 10mg • sod. 6mg
calc. 2mg • fiber 0g
Simple Fruit Smoothie
This recipe works great with any type
of fruit or juice.
Makes 1 serving (about 12 ounces)
1 cup mixed fruit, fresh or frozen
½ cup juice (use your favorite)
1. Put ingredients into a tall cup.
2.
Using the hand blender attachment, start
blending on Speed 1, gradually increasing
to Speed 3 until smooth, about 30 to 45
seconds.
3.
Serve immediately.
Nutritional information per serving:
Calories 144 (4% from fat) • carb. 48g • pro. 3g
fat 1g • sat. fat 0g • chol. 0mg • sod. 3mg
calc. 27mg • fiber 5g
Berries and Greens Smoothie
The fat from both the avocado and coconut
oil will be sure to keep you from reaching for
those mid-morning snacks.
Makes 2 servings (about 16 ounces)
1 cup mixed frozen berries
½ avocado, cut into 4 pieces
½ cup baby spinach or kale
1 tablespoon coconut oil
1 cup water
1. Put all ingredients, in the order listed, into
a tall cup.
2.
Using the hand blender attachment, start
blending on Speed 1, gradually increasing
to Speed 3 until smooth, about 1 minute.
3.
Serve immediately.
Nutritional information per serving (8 ounces):
Calories 149 (4% from fat) • carb. 11g • pro. 1g
fat 12g • sat. fat 7g • chol. 0mg • sod. 5mg
calc. 16mg • fiber 5g
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