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Mango Berry Smoothie
Makes 5 smoothies
2 cups frozen strawberries
½ cup plain no-fat yogurt
1 cup mango nectar
¼ cup ice
1. Put all ingredients in blender jar and
secure lid.
2. Blend on speed 10 until mixture is smooth
(about 20 seconds).
3. Serve immediately.
Nutritional information per smoothie (6 oz):
Calories 120 (0% from fat) • carb. 30g • pro. 2g
• fat 0g • sat. fat 0g • chol. 0mg • sod. 15mg
• calc. 40mg • fiber 2g
Cherry-Vanilla Shake
Makes 3 shakes
1½ cups frozen dark cherries
3 cups vanilla ice cream
1 cup skim milk
1. Put all ingredients in blender jar and
secure lid.
2. Blend on speed 10 until mixture is smooth
(about 20 seconds).
3. Serve immediately over ice.
Nutritional information per smoothie (6 oz):
Calories 200 (35% from fat) • carb. 27g • pro. 6g
• fat 8g • sat. fat 4.5g • chol. 35mg • sod. 100mg
• calc. 200mg • fiber 1g
Hummus
Makes 6 servings
2 cans (8 ounces each)
chickpeas, drained
2 tablespoons tahini
½ teaspoon salt
4 large fresh basil leaves
1
/
3
cup extra virgin olive oil
½ lemon (juice only)
1. Put all ingredients in blender jar and
secure lid.
2. Select speed 1 and gradually increase to
speed 10 for 35 seconds.
3. Serve immediately.
Nutritional information per serving (2 oz):
Calories 230 (57% from fat) • carb. 18g • pro. 7g
• fat 15g • sat. fat 2g • chol. 0mg • sod. 220mg
• calc. 20mg • fiber 3g
Guacamole
Makes 6 servings
1 tomato, quartered and seeded
1 garlic clove
1 small jalapeño pepper
2 ripe avocados
¼ cup cilantro leaves
1 scallion, trimmed and cut into 1-inch
pieces
2 tablespoons lemon juice
1
/
8
teaspoon chili powder
¼ teaspoon salt
1. Put tomato in blender jar and secure lid.
2. Chop coarsely, pulsing 6 to 8 times.
Reserve in large bowl.
3. Put remaining ingredients in jar and blend on
speed 1 until smooth (10 seconds).
4. Transfer to bowl and fold into
tomato mixture.
5. Serve immediately.
Nutritional information per serving (4 oz):
Calories 150 (73% from fat) • carb. 9g • pro. 2g
• fat 14g • sat. fat 2g • chol. 0mg • sod. 110mg
• calc. 20mg • fiber 6g
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