KitchenAid Blender 5 Speed Professional Blender User Manual
5 SPEED  
PROFESSIONAL  
BLENDER  
INSTRUCTIONS AND RECIPES  
1-800-541-6390  
Details Inside  
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Table of Contents  
Hassle-Free Replacement Warranty...........................................Inside Front Cover  
Product Registration Card ........................................................Inside Front Cover  
Important Safeguards........................................................................................2  
Warranty ...........................................................................................................3  
For the 50 United States and District of Columbia.......................................3  
For Puerto Rico ...........................................................................................4  
Arranging for Service after the Warranty Expires .........................................4  
Arranging for Service Outside the 50 United States and Puerto Rico ...........4  
Ordering Accessories and Replacement Parts .....................................................4  
Electrical Requirements......................................................................................5  
Troubleshooting Problems .................................................................................5  
Blender Features................................................................................................6  
Assembling Your Blender...................................................................................7  
To Operate Your Blender ...................................................................................9  
Speed Control Guide .......................................................................................11  
Care and Cleaning ...........................................................................................11  
Blender Tips.....................................................................................................12  
Recipes............................................................................................................14  
Cocktails ...................................................................................................14  
Appetizers, Dips and Spreads....................................................................16  
Cold Soups ...............................................................................................19  
Pancakes and Waffles ...............................................................................22  
Baby Food.................................................................................................26  
Sauces and Dressings................................................................................28  
Sandwich Fillings.......................................................................................31  
Pesto, Toppings and Crunches ..................................................................33  
Energy Drinks............................................................................................36  
Dessert Drinks ...........................................................................................38  
Desserts ....................................................................................................41  
NOTE: DUE TO THE UNIQUE CONTAINER AND BLADE DESIGN, READ THESE  
INSTRUCTIONS AND RECIPES BEFORE USING YOUR NEW KITCHENAID® BLENDER  
TO ACHIEVE MAXIMUM PERFORMANCE RESULTS.  
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1
Your safety and the safety of others are very important.  
We have provided many important safety messages in this manual and on your  
appliance. Always read and obey all safety messages.  
This is the safety alert symbol.  
This symbol alerts you to potential hazards that can kill or hurt you  
and others.  
All safety messages will follow the safety alert symbol and either  
the word “DANGER” or “WARNING.” These words mean:  
You can be killed or seriously injured  
if you don’t immediately follow  
DANGER  
WARNING  
instructions.  
You can be killed or seriously injured  
if you don’t follow instructions.  
All safety messages will tell you what the potential hazard is, tell you how to  
reduce the chance of injury, and tell you what can happen if the instructions are  
not followed.  
IMPORTANT SAFEGUARDS  
When using electrical appliances, basic safety precautions should always be  
followed to reduce the risk of fire, electric shock, and/or injury to persons  
including the following:  
1. Read all instructions.  
2. To protect against risk of electrical shock, do not put blender in water or  
other liquid.  
3. Close supervision is necessary when any appliance is used by or near  
children.  
4. Unplug from outlet when not in use, before putting on or taking off parts,  
and before cleaning.  
5. Avoid contact with moving parts.  
6. Do not operate the blender with a damaged cord or plug or after appliance  
malfunctions, or is dropped or damaged in any manner. Return appliance to  
the nearest Authorized Service Center for examination, repair or electrical or  
mechanical adjustment.  
7. Do not use outdoors.  
8. Do not let cord hang over edge of table or counter.  
9. Keep hands and utensils out of container while blending to reduce the risk  
of severe injury to persons or damage to the blender. A scraper may be  
used but must be used only when the blender is not running.  
10. Blades are sharp. Handle carefully.  
11. To reduce the risk of injury, never place the cutter-assembly blades on base  
without jar properly attached.  
12. Always operate blender with cover in place.  
13. The use of attachments, including canning jars, not recommended by  
KitchenAid may cause a risk of injury to persons.  
14. When blending hot liquids, remove center piece of two-piece cover.  
15. This product is designed for household use only.  
SAVE THESE INSTRUCTIONS  
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2
KitchenAid® Blender Warranty for  
the 50 United States and District of Columbia  
This warranty extends to the purchaser and any succeeding owner for blenders  
operated in the 50 United States and District of Columbia.  
Length of  
Warranty:  
KitchenAid Will Pay  
For Your Choice of:  
KitchenAid Will Not  
Pay For:  
One Year Full Warranty  
from date of purchase.  
A. Repairs when  
blender is used in  
other than normal  
single family home  
use.  
B. Damage resulting  
from accident,  
Hassle-Free  
Replacement of your  
blender. See inside  
front cover for details  
on how to arrange for  
service, or call the  
Customer Satisfaction  
Center toll-free at  
1-800-541-6390.  
OR  
The replacement parts  
and repair labor costs  
to correct defects in  
materials and  
workmanship. Service  
must be provided by an  
Authorized KitchenAid  
Service Center. See the  
KitchenAid® blender  
Warranty for Puerto  
Rico on page 4 for  
details on how to  
arrange for service.  
alteration, misuse or  
abuse.  
C. Any shipping or  
handling costs to  
deliver your blender  
to an Authorized  
Service Center.  
D. Replacement parts  
or repair labor costs  
for blenders  
operated outside the  
50 United States  
and District of  
Columbia.  
KITCHENAID DOES NOT ASSUME ANY RESPONSIBILITY FOR INCIDENTAL  
OR CONSEQUENTIAL DAMAGES. Some states do not allow the exclusion or  
limitation of incidental or consequential damages, so this exclusion may not  
apply to you. This warranty gives you specific legal rights and you may also  
have other rights which vary from state to state.  
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3
KitchenAid® Blender Warranty  
for Puerto Rico  
A limited one year warranty extends  
to the purchaser and any succeeding  
prepaid and insured, to the nearest  
Authorized Service Center. Call toll-  
owner for blenders operated in Puerto free 1-800-541-6390 to learn the  
Rico. During the warranty period, all  
service m ust be handled by an  
Authorized KitchenAid Service Center.  
Please bring the blender, or ship it  
location of a Service Center near you.  
Your repaired blender will be returned  
to you prepaid and insured.  
Arranging for Service  
after the Warranty Expires  
For service information, call toll-free  
1-800-541-6390 or write to:  
Customer Satisfaction Center,  
KitchenAid Portable Appliances, P.O.  
Box 218, St. Joseph, MI 49085-0218.  
WARNING  
Electrical Shock Hazard  
Unplug before servicing.  
Failure to do so can result in  
death or electrical shock.  
Arranging for Service Outside  
the 50 United States and Puerto Rico  
Consult your local KitchenAid dealer  
or the store where you purchased the  
blender for information on how to  
obtain service.  
Ordering Accessories and Replacement Parts  
To order accessories or replacement  
parts for your blender, call toll-free  
1-800-541-6390 or write to:  
Customer Satisfaction Center,  
KitchenAid Portable Appliances, P.O.  
Box 218, St. Joseph, MI 49085-0218.  
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4
Electrical Requirements  
Volts: 120 A.C. only.  
Hertz: 60  
Grounding, 3-prong system.  
15-amp branch circuit.  
WARNING  
NOTE: Your blender has a  
3-prong grounded plug. To reduce  
the risk of electrical shock, this plug  
will fit in an outlet only one way. If  
the plug does not fit in the outlet,  
contact a qualified electrician. Do not  
modify the plug in any way.  
Electrical Shock Hazard  
Plug into a grounded 3 prong  
outlet.  
Do not remove ground prong.  
Do not use an adapter.  
A short power-supply cord is provided  
to reduce risks resulting from  
becoming entangled in or tripping  
over a longer cord.  
Failure to follow these  
instructions can result in  
death, fire or electrical shock.  
Troubleshooting Problems  
If your blender should  
m alfunction or fail to operate,  
please check the following:  
3. Try unplugging and waiting 15-20  
minutes before re-plugging the  
blender.  
If the problem cannot be corrected  
with the above steps, see the  
KitchenAid Warranty on page 3.  
Do not return the mixer to the  
retailer – they do not provide service.  
1. Is the blender plugged in?  
2. Is the fuse in the circuit to the  
blender in working order? If you  
have a circuit breaker box, be sure  
the circuit is closed.  
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5
Blender Features  
This blender was built and tested to KitchenAid quality standards for optimum  
performance and long, trouble-free life.  
Textured, Durable Jar Lid with  
Clear, 2 Ounce Ingredient Cap  
provides a strong seal, hides  
fingerprints. The lid will become  
more flexible with use,  
however it will maintain  
Wide Pour Spout  
for smooth, drip  
its tight seal throughout  
free pouring.  
the life of the  
blender.  
Stainless Steel  
Blade Assem bly  
features blending  
Sturdy, Stainless  
blades, on 4  
Steel Blender Jar  
different planes for  
with rounded sides  
optimal blending,  
for easy scraping  
made of superior  
and removal of  
grade stainless steel.  
foods.  
(not shown)  
Sealing Ring  
(not shown)  
Textured Threaded  
Collar for jar stability,  
hides fingerprints.  
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No-Slip Rubber Feet  
ensures operating  
stability even when jar  
is filled to capacity.  
Professional Base with five-speed  
blending capability, Step Start® and  
Pulse features. The smooth, rounded  
metal base is sturdy, easy to clean and  
has built-in cord storage.  
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6
Assembling Your Blender  
1. Before assembling your blender  
4. Twist collar onto jar. Be sure to  
engage threads properly and  
securely. Turn assembled jar right  
side up.  
wipe blender base with a warm  
sudsy cloth, then wipe clean with  
a damp cloth. Dry with a soft  
cloth. Wash blender jar, lid, collar  
and blades in warm, sudsy water.  
To help prevent scratching, clean  
the stainless steel jar using a soft  
cloth or sponge (do not use steel  
wool). Rinse and wipe parts dry.  
2. Turn blender jar upside down.  
Place the small sealing ring on the  
blade assembly.  
5. Place lid onto blender jar.  
3. Place the blade assembly with the  
sealing ring in the bottom opening  
of the jar.  
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7
Assembling Your Blender  
6. Coil the power cord into the  
storage area on the bottom of the  
power base to shorten.  
WARNING  
Electrical Shock Hazard  
Plug into a grounded 3 prong  
outlet.  
Do not remove ground prong.  
Do not use an adapter.  
Failure to follow these  
instructions can result in  
death, fire or electrical shock.  
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8. Plug into a grounded 3-prong  
outlet. Blender is now ready  
to use.  
7. Place jar on power base.  
9. Before removing the jar from the  
base after use, always push the  
OFF pad and make sure the  
blinking red light is off, then  
unplug. Lift the jar straight up,  
with the collar attached, do not  
twist. Do not unscrew the stainless  
steel jar from the collar until you  
are ready to remove the blade  
assembly. Loosening the collar  
with liquids inside the jar will  
cause them to leak out.  
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8
To Operate Your Blender  
NOTE: While red indicator light is  
blinking or blender is on:  
- Do not touch blades.  
- Do not interfere with blade  
movement.  
- Do not remove blender jar lid.  
• With red light flashing, an  
accidental touching of a speed pad,  
or other circumstances may result in  
turning on the blender.  
NOTE: If the red indicator light is not  
blinking at this time, unplug blender  
and take unit to an Authorized  
Service Center.  
• Press the desired speed pad for  
continuous operation at that speed.  
The indicator light will glow and  
the red light will stay on. You may  
change speeds without stopping  
the unit by pushing the new speed  
pad.  
• If blending warm or hot foods or  
liquids, remove the center  
ingredient cap. Operate only on  
STIR speed.  
• To turn the blender off, press the  
OFF pad. The OFF pad will stop any  
speed and deactivate the blender at  
the same time. Before removing the  
blender jar, deactivate the blender  
by pressing the OFF pad and  
unplugging the power cord. Always  
lift jar with the handle.  
• If blender runs when ON light is  
flashing, do not use. Take unit to  
an Authorized Service Center.  
(However a slight flicker is normal.)  
• This unit should operate only when  
a speed pad is pressed. Immediately  
press the OFF pad if the unit runs at  
any other time. If this occurs, do  
not use; take the unit to an  
Authorized Service Center.  
The KitchenAid® Professional blender  
has five speeds: Stir, Chop, Mix, Puree  
and Liquefy.  
NOTE: Do not overprocess foods.  
Stop and check the consistency of  
foods after a few seconds.  
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• Before operating the blender, make  
sure the blender jar is properly  
assembled (see page 7) and in place  
on the blender base. Put ingredients  
in jar and firmly attach lid.  
• Press the ON pad. The red indicator  
light should blink on and off  
indicating the speed pads are  
activated.  
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9
To Operate Your Blender  
Ingredient Cap  
Remove cap and add ingredients at  
STIR or MIX speeds. When operating  
at higher speeds, with a full jar or  
with hot contents, stop blender and  
add ingredients.  
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Step Start® feature automatically  
starts the blender at a lower speed to  
prevent splattering then quickly  
increases to the selected speed for  
optimal performance.  
Pro fe ssio na  
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• Select a speed pad and press for  
the desired length of time (a short  
delay reaching the selected speed is  
normal due to the Step Start®  
feature).  
• To turn the Pulse feature off, just  
press the PULSE pad again. The  
blender is now ready for  
continuous operation. Before  
removing the blender jar, deactivate  
the blender by pressing the OFF  
pad and unplugging the power  
cord.  
Pulse Feature  
Your KitchenAid® blender has a  
“Pulse At Any Speed” feature.  
• Before operating the blender, make  
sure the jar is properly assembled  
(see page 7) and in place on the  
blender base. Put ingredients into  
blender jar and attach lid firmly.  
• Press the ON pad. The red indicator  
light should be blinking, showing  
that the blender is activated.  
• Press the PULSE pad. The indicator  
light above the pad will glow,  
indicating that all the speed pads  
are in the Pulse mode.  
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NOTE: Use a rubber spatula to mix  
ingredients ONLY when the blender is  
OFF and unplugged. Never use any  
utensil, including spatulas, in the  
blender jar while the motor is  
running.  
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10  
Speed Control Guide  
Item  
Speed  
Item  
Speed  
Pancake batter . . . . . . . . . . . . . Mix  
Waffle batter . . . . . . . . . . . . . . Mix  
Vegetable-based main dish sauce Stir  
Fruit-based sauce. . . . . . . . . . . . Stir  
Salad dressing. . . . . . . . . . . . . . Mix  
Cream soup . . . . . . . . . . . . . . . Stir  
Pureed fruit/Baby food fruit. . . Puree  
Pureed meat/Baby food meat . Puree  
Pureed vegetables/  
Baby food vegetables . . . . . . Puree  
Meat salad  
for sandwich filling . . . . . Stir/Chop  
Cheesecake . . . . . . . . . . . . . Liquefy  
“Fluffy” gelatin for  
pie/desserts . . . . . . . . . . . . Liquefy  
Mousse . . . . . . . . . . . . . . . . Liquefy  
Pesto . . . . . . . . . . . . . . . . Stir/Chop  
Streusel topping . . . . . . . . . . . . Stir  
Savory crumb topping . . . . . . Chop  
Sweet crunch topping. . . . . . . Chop  
Sweet crumb topping . . . . . . . . Stir  
Dip . . . . . . . . . . . . . . . . . . . . . . Stir  
Cream cheese-based spread . . . . Stir  
Blended ice drink. . . . . Liquefy/Chop  
Fruit-based drink . . . . . . . . . Liquefy  
Frozen yogurt-based drink . . Liquefy  
Sherbet-based drink . . . . . . . Liquefy  
Ice milk-based drink . . . . . . . Liquefy  
Grated hard cheese . . . . . . . Liquefy  
Gravy . . . . . . . . . . . . . . . . . . . . Mix  
White sauce . . . . . . . . . . . . . . . Stir  
Smooth ricotta or  
cottage cheese . . . . . . . . . . . Mix  
Oatmeal . . . . . . . . . . . . . . . . Puree  
Fruit juice from frozen  
concentrate . . . . . . . . . . . . . . Mix  
Chopped vegetables . . . . . . . . . Stir  
Chopped fruit . . . . . . . . . . Pulse/Stir  
Chopped ice . . . . . . . . . . . . . . . Stir  
Crushed ice . . . . . . . . . . . . . . . . Stir  
Tip - Ice can be crushed at any speed. Process up to one standard ice cube tray  
or 12 to 14 standard ice cubes at a time. No liquid needs to be added for  
processing, occasional stirring with spatula will be helpful. When using higher  
speeds, pulse may give better results.  
Care and Cleaning  
NOTE: Do not immerse base in water.  
1. Disassemble blender container  
parts and wash in warm, sudsy  
water. To help prevent scratching,  
clean the stainless steel jar using a  
soft cloth or sponge (do not use  
steel wool). Rinse all parts and  
wipe dry. Or, wash in automatic  
dishwasher.  
3. Wipe cord with warm, sudsy cloth;  
wipe clean with a damp cloth,  
then dry with a soft cloth. Cord  
can be coiled into the storage area  
on the bottom of the power base  
for neat and convenient storage.  
NOTE: Always correctly assemble  
clean blender parts before storing on  
blender base.  
2. For complete cleaning, remove  
gasket from blade assembly, wash  
in warm, soapy water.  
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11  
Blender Tips  
How To ...  
Quick Tips  
Reconstitute frozen juice: For a  
6-oz. can of orange juice concentrate,  
combine the juice and correct amount  
of water in the blender jar. Cover and  
blend at MIX until thoroughly  
• Use the pulse feature when making  
beverages that include ice cubes in  
order to produce a smoother  
texture.  
• Blend at LIQUEFY if you're making a  
large amount of beverage using  
lots of ice. For smaller quantities,  
use CHOP.  
• Smaller ice cubes can be chopped  
or crushed faster than large ones.  
• Add food to this blender jar in  
larger quantities than you would  
with other blenders – you can add  
2 to 3 cups at a time versus 1-cup  
portions.  
• For many ingredient mixtures, start  
the blending process at STIR to  
combine the ingredients  
combined, about 10 to 15 seconds.  
For a 12-oz. can, combine the juice  
and 1 can of water in the blender jar.  
Cover and blend at MIX until  
thoroughly combined, about 20 to 30  
seconds. Stir in remaining 2 cans of  
water.  
Dissolve flavored gelatin: Pour  
boiling water into the blender jar.  
Remove center ingredient cap and  
blend at STIR until gelatin is dissolved,  
about 30 to 60 seconds. Add other  
ingredients.  
thoroughly. Then increase to a  
higher speed, if necessary.  
Make cookie and graham cracker  
• Be sure to keep cover on blender  
jar while blending.  
crum bs: Break larger cookies into  
pieces about 11⁄  
inches in diameter.  
2
• If desired, remove center cap of  
blender jar cover to add liquids or  
ice cubes while the blender is  
operating at STIR or MIX speeds.  
When operating at higher speeds,  
with a full jar or with hot contents  
stop blender and add ingredients.  
• Stop the blender and unplug  
before using utensils in the blender  
jar.  
• Cool hot foods, if possible, before  
blending. Begin blending warm  
foods at STIR. Increase to higher  
speed, if necessary.  
Use smaller cookies as is. Place in  
blender jar. Cover and blend at STIR,  
pulsing a few times, about 3 seconds  
each time, until desired consistency is  
reached. Use the crumbs to make a  
quick topping for frozen yogurt,  
pudding, or a fruit compote.  
To make a finer crumb for pie and  
dessert crusts, break graham crackers  
or cookies into pieces about 11⁄  
inches  
2
in diameter. Place in the blender jar.  
Cover and blend at LIQUEFY, pulsing a  
few times until desired consistency is  
reached, about 20 to 30 seconds.  
• Remove center ingredient cap  
when blending warm or hot liquids  
and operate only on STIR.  
Make cracker crum bs: Follow  
procedure for cookies. Use to top or  
as an ingredient in main dish  
casseroles and vegetable dishes.  
Make bread crum bs: Tear bread  
into pieces about 11⁄  
inches in  
2
diameter. Follow procedure for  
crackers. Use in same ways you would  
use cracker crumbs.  
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12  
Blender Tips  
How To ...  
Chop fruits and vegetables: Put  
2 cups of fruit or vegetable chunks in  
blender jar. Cover and blend at STIR,  
pulsing a few times, about 2 to 3  
seconds each time, until desired  
consistency is reached.  
Com bine flour and liquid for  
thickening: Place flour and liquid in  
blender jar. Cover and blend at STIR  
until smooth, about 5 to 10 seconds.  
Prepare white sauce: Place milk,  
flour, and salt, if desired, in blender  
jar. Cover and blend at STIR until well  
mixed, about 5 to 10 seconds. Pour  
into saucepan and cook as usual.  
Puree fruits: Place 2 cups canned or  
cooked fruit in blender jar. Add 2 to 4  
tablespoons fruit juice or water per  
cup of fruit. Cover and blend at  
PUREE about 5 to 10 seconds.  
Prepare pancake or waffle batter  
from m ix: Place mix and other  
ingredients in blender jar. Cover and  
blend at MIX until well mixed, 10 to  
20 seconds; scrape sides of blender  
jar, if necessary.  
Puree vegetables: Place 2 cups  
canned or cooked vegetables in  
blender jar. Add 2 to 4 tablespoons  
broth, water, or milk per cup of  
vegetables. Cover and blend at PUREE  
about 10 to 20 seconds.  
Grate cheese: Cut very cold cheese  
1
1
into ⁄2- to 1-inch cubes. Place up to ⁄  
2
Puree m eats: Place cooked, cubed,  
tender meat in blender jar. Add 2 to 4  
tablespoons broth, water, or milk per  
cup of meat. Cover and blend on STIR  
10 seconds. Stop and scrape sides of  
blender jar. Cover and blend on  
cup cheese in the blender jar. Cover  
and blend at LIQUEFY about  
5 to 10 seconds. For hard cheeses,  
such as Parmesan, bring to room  
temperature, then blend at LIQUEFY  
for 10 to 15 seconds.  
PUREE 10 to 20 seconds longer.  
Make oatm eal for a baby: Place  
uncooked rolled oats in blender jar.  
Blend at MIX until desired  
consistency, using pulse button,  
about 5 to 10 seconds. Cook as  
usual.  
Puree cottage cheese or ricotta  
cheese: Place cottage cheese or  
ricotta cheese in blender jar. Cover  
and blend at MIX until smooth, about  
25 to 35 seconds. If necessary, add 1  
tablespoon skim milk per cup of  
cottage cheese. Use as a base for  
lowfat dips and spreads.  
Make baby food from adult food:  
Place prepared adult food in blender  
jar. Cover and blend at STIR about 10  
seconds. Then blend at PUREE about  
10 to 30 seconds.  
Com bine liquid ingredients for  
baked goods: Pour liquid ingredients  
in blender jar. Cover and blend at  
LIQUEFY until well mixed, about 1  
minute. Pour liquid mixture over dry  
ingredients and stir well.  
Rinse your blender jar: Fill blender  
jar one-third to one-half full with  
warm water. Add a few drops of  
liquid dish detergent. Cover and  
blend at STIR until sides are clean,  
about 5 to 10 seconds. Rinse and dry.  
For complete cleaning, wash all  
gaskets separately.  
Take lum ps out of gravy: If sauce  
or gravy becomes lumpy, place in  
blender jar. Cover and blend at MIX  
until smooth, about 5 to 10 seconds.  
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13  
Cranberry Frosty  
2 cups cranberry juice  
cocktail  
Place ingredients in blender jar. Cover and blend at  
CHOP, pulsing 3 to 4 times, about 10 seconds each  
time, until slushy.  
1 cup orange juice  
3
⁄4  
cup vodka  
Yield: 5 (3⁄  
cup) servings.  
4
2 tablespoons lime  
juice  
2 cups small ice cubes  
Per serving: About 159 cal, 0 g pro, 20 g car,  
0 g fat, 0 mg chol, 4 mg sod.  
Margarita  
3
⁄
2
4
cup tequila  
cup triple sec liqueur  
cup lime juice  
Place all ingredients in blender jar. Cover and blend  
at CHOP, pulsing 5 to 6 times, about 10 seconds  
each time, until slushy.  
1
⁄
1
⁄
2
1
Yield: 6 (3⁄  
cup) servings.  
4
⁄
4
cup simple syrup or  
11⁄  
tablespoons sugar  
2
Per serving: About 118 cal, 0 g pro, 16 g car,  
0 g fat, 0 mg chol, 6 mg sod.  
4 cups small ice cubes  
Sim ple Syrup  
Combine sugar and water. Boil until sugar dissolves,  
about 2 to 4 minutes. Cool, cover and refrigerate.  
1 cup sugar  
1 cup water  
Yield: About 11⁄  
cups.  
2
Frozen Daiquiri  
3
⁄
4
4
cup rum  
cup lime juice  
cup simple syrup or  
2 tablespoons sugar  
Place ingredients in blender jar. Cover and blend at  
CHOP, pulsing 4 to 5 times, about 10 seconds each  
time, until slushy. Scrape sides of blender jar, if  
necessary.  
1
⁄
1
⁄
4
3 cups small ice cubes  
Yield: 4 (3⁄  
cup) servings.  
4
Variations: Add 2 bananas, 2 cups fresh or frozen  
strawberries, or 4 medium peaches to above  
ingredients.  
Per serving: About 124 cal, 0 g pro, 8 g car,  
0 g fat, 0 mg chol, 0 mg sod.  
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14  
Fruit Sparkler  
Place 11⁄  
cups champagne and strawberries in  
2
1 bottle (750 ml)  
champagne or 3  
cups club soda  
blender jar. Cover and blend at CHOP until smooth,  
about 20 to 30 seconds. Add remaining  
champagne. Blend at STIR 10 to 15 seconds,  
until mixed.  
11⁄  
2
cups frozen  
strawberries  
3 tablespoons simple  
syrup or 11⁄  
tablespoons sugar  
Yield: 6 (3⁄  
Variation: Substitute 11⁄  
4
cup) servings.  
2
2
cups frozen peach slices,  
slightly thawed, for strawberries.  
Per serving: About 107 cal, 0 g pro, 9 g car,  
0 g fat, 0 mg chol, 1 mg sod.  
Year-Round Nog  
4 cups lowfat milk  
Place 2 cups milk, egg substitute, rum, pudding  
1
1 container (4 oz.)  
refrigerated egg  
substitute or 2  
pasteurized eggs,  
beaten  
2 tablespoons rum or  
brandy, if desired  
mix, and ⁄  
4
teaspoon nutmeg in blender jar. Cover  
and blend at STIR until blended, about 5 seconds.  
Add remaining milk. Cover and blend at MIX until  
smooth, about 5 to 10 seconds. Garnish each  
serving with whipped cream and a sprinkle of  
nutmeg, if desired. Refrigerate any leftovers.  
Note: Mixture will thicken slightly as is stands. Stir  
in 1 to 2 tablespoons milk to thin to desired  
consistency.  
1 package (3.4 oz.)  
vanilla instant  
pudding mix  
teaspoon nutmeg  
1
⁄4  
Yield: 10 (1⁄  
cup) servings.  
2
Whipped cream, if  
desired  
Nutmeg, if desired  
Per serving: About 107 cal, 5 g pro, 15 g car,  
3 g fat, 8 mg chol, 217 mg sod.  
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15  
Seafood Spread  
1 teaspoon margarine  
or butter  
1 teaspoon olive oil  
4 ounces shelled and  
deveined, small raw  
Heat margarine and olive oil in small non-stick  
skillet over medium-high heat. Add shrimp,  
mushrooms, and garlic. Cook and stir about  
2 minutes. Add crab and green onions. Cook and  
stir until shrimp are opaque and mushrooms are  
tender, about 2 minutes. Add Worcestershire sauce  
and hot pepper sauce. Remove from heat and set  
aside.  
shrimp  
cup sliced fresh  
mushrooms  
1
⁄2  
1 clove garlic, minced  
2
Place remaining ingredients in blender jar. Cover  
and blend at STIR until smooth, about 15 seconds;  
scrape sides of blender jar, if necessary. Add  
seafood mixture. Blend at STIR until mixed, about  
10 to 15 seconds; scrape sides of blender jar, if  
necessary.  
⁄3  
cup (3 oz.) imitation  
crab meat (surimi) or  
crab meat  
3 tablespoons sliced  
green onions  
1 teaspoon  
Worcestershire sauce  
3 to 5 drops hot  
pepper sauce  
Chill. Serve as a spread for crackers.  
Yield: 11⁄  
cups; 24 (1 tablespoon) servings.  
2
4 ounces light cream  
cheese  
2 tablespoons nonfat  
Per serving: About 21 cal, 3 g pro, 0 g car, 1 g fat,  
13 mg chol, 56 mg sod.  
plain yogurt  
teaspoon salt, if  
desired  
1
⁄4  
Southwestern Dip  
1
4 ounces light cream  
cheese  
1 can (15 oz.) black  
Place cream cheese, ⁄  
4
cup reserved liquid from  
beans, jalapeño peppers, cumin, and salt in blender  
jar. Cover and blend at CHOP until smooth, about  
10 to 20 seconds; scrape sides of blender jar, if  
necessary.  
beans, rinsed and  
1
well drained, ⁄  
4
cup  
liquid reserved  
Add green onions, corn, red pepper, cilantro, and  
beans to blender jar. Cover and blend at CHOP until  
green onions and pepper are chopped, about 10 to  
15 seconds.  
1 or 2 fresh jalapeño  
peppers, stems and  
seeds removed  
teaspoon cumin  
teaspoon salt  
1
⁄
4
2
1
⁄
Chill. Serve with vegetable dippers, pita bread, or  
tortilla chips.  
2 medium green  
1
onions, cut in ⁄2-inch  
pieces  
cup canned or  
Yield: 2 cups; 32 (1 tablespoon) servings.  
1
⁄2  
Per serving: About 19 cal, 1 g pro, 3 g car, 0 g fat,  
1 mg chol, 81 mg sod.  
cooked frozen kernel  
corn, drained  
1 chunk (1-inch) red  
bell pepper, if  
desired  
1 tablespoon fresh  
cilantro leaves, if  
desired  
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16  
Hummus Dip  
1
⁄
2
small fresh jalapeño  
pepper, stem and  
seeds removed  
Place jalapeño pepper and garlic in blender jar.  
Cover and blend at STIR until chopped, about 5 to  
10 seconds. Add onion and green pepper. Cover  
and blend at MIX; pulse 2 or 3 times, about 5  
seconds each time, until onion and green pepper  
are chopped.  
1 clove garlic  
1
⁄
2
medium onion, cut  
into 1-inch chunks  
medium green  
pepper, cut into  
1-inch chunks  
1
⁄
4
Heat oil in small non-stick skillet over medium-high  
heat. Add onion mixture and cumin. Cook and stir  
until vegetables are crisp-tender.  
2 teaspoons olive oil  
1
⁄
2
teaspoon cumin  
Place onion mixture, beans, reserved liquid, and  
sesame oil in blender jar. Cover and blend at MIX  
until smooth, about 20 to 30 seconds to 1 minute;  
scrape sides of blender jar, if necessary.  
1 can (15 oz.)  
garbanzo beans,  
1
drained ⁄  
3
cup liquid  
reserved  
teaspoon sesame oil,  
if desired  
1
Place in serving bowl. Stir in tomato, if desired.  
Serve with vegetable dippers, pita wedges, or  
cracker bread.  
⁄
4
1 small tomato, seeded  
and chopped, if  
desired  
Yield: 2 cups; 32 (1 tablespoon) servings.  
Per serving: About 21 cal, 1 g pro, 4 g car, 0 g fat,  
0 mg chol, 40 mg sod.  
Fruit Dip  
1 can (15 oz.) sliced  
peaches, packed in  
fruit juice and well  
drained  
2 tablespoons light  
pasteurized process  
cream cheese  
Place all ingredients in blender jar. Cover and blend  
at STIR until smooth, about 15 to 20 seconds.  
Serve with assorted fruits or angel food cake cubes.  
Yield: 24 (1 tablespoon) servings.  
Tip: To make juice with remaining concentrate,  
measure amount of concentrate. Add three times  
the amount of water as concentrate.  
product (from an  
8-oz. tub)  
2 tablespoons frozen  
orange juice  
Per serving: About 10 cal, 0 g pro, 2 g car, 0 g fat,  
0 mg chol, 7 mg sod.  
concentrate  
2 teaspoons powdered  
sugar  
teaspoon vanilla  
Dash nutmeg  
1
⁄4  
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17  
Spinach Pita Wedges  
2 tablespoons chopped  
Place onion, garlic, and olive oil in small non-stick  
skillet. Cool and stir over medium heat until onion  
is crisp-tender.  
onion  
1 clove garlic, minced  
2 teaspoons olive oil  
1 cup light ricotta  
Place ricotta, egg substitute, and salt in blender jar.  
Cover and blend at CHOP until mixed, about  
10 seconds. Scrape down sides, if necessary. Add  
onion mixture, spinach, bell pepper, water  
chestnuts, and red pepper flakes. Blend at MIX until  
mixed, 30 to 45 seconds; scrape sides of blender  
jar, if necessary.  
cheese  
cup egg substitute or  
1 egg  
1
⁄
4
1
⁄
4
teaspoon salt  
1 package (9 or 10 oz.)  
frozen chopped  
spinach, thawed and  
pressed dry  
2 chunks (1-inch each)  
red bell pepper  
1
Spoon about ⁄  
4
cup mixture on each pita loaf.  
Place loaves on large baking sheet. Bake at 350°F  
for 9 to 11 minutes, until set. Cut each loaf into  
6 wedges.  
2 tablespoons drained,  
sliced water  
Yield: 48 appetizers (3 appetizers per serving).  
chestnuts  
teaspoon crushed  
red pepper flakes  
Per serving: About 73 cal, 4 g pro, 10 g car,  
2 g fat, 4 mg chol, 150 mg sod.  
1
⁄4  
4 pita loaves (6 or  
7 inches in diameter),  
halved to make 8  
rounds lightly  
toasted  
Caponata  
1 medium (about 1 lb.)  
eggplant  
1 cup sliced fresh  
Pierce whole eggplant several times with fork. Place  
in baking pan; bake at 400°F for 40 to 50 minutes,  
or until very tender. Cool 5 to 10 minutes. Peel and  
cube.  
mushrooms  
cup chopped onion  
1
⁄2  
Place mushrooms, onion, garlic, and oil in medium  
non-stick skillet. Cook and stir over medium heat  
until mushrooms are tender. Add tomato, lemon  
juice, oregano, and salt. Cook 10 minutes, stirring  
frequently. Cool 5 minutes.  
2 cloves garlic, minced  
1 tablespoon olive oil  
1 medium tomato,  
seeded and chopped  
2 tablespoons lemon  
juice  
1 teaspoon dried  
Place eggplant, mushroom mixture, and chicken  
broth in blender jar. Cover and blend at PUREE until  
smooth, about 30 to 45 seconds, scrape sides of  
blender jar, if necessary.  
oregano  
teaspoon salt  
3
⁄4  
2 tablespoons reduced-  
sodium chicken  
Serve with vegetable dippers, crackers, or pita  
wedges.  
broth or water  
Yield: 3 cups; 24 (2 tablespoons) servings.  
Per serving: About 14 cal, 0 g pro, 2 g car, 1 g fat,  
0 mg chol, 76 mg sod.  
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18  
Blueberry Soup  
4 cups fresh or frozen  
Place 3 cups blueberries and lemon juice in  
saucepan. Bring to boil. Lower heat and simmer  
until berries begin to pop, about 2 minutes. Cool  
5 minutes.  
blueberries, thawed  
cup lemon juice  
cup sugar  
1
⁄
2
4
1
⁄
2 tablespoons  
Pour blueberry mixture into blender jar. Blend at  
CHOP until mixture is finely chopped, about 20 to  
25 seconds.  
cornstarch  
teaspoon nutmeg  
1
⁄8  
1 cup cranberry juice  
Combine sugar, cornstarch, and nutmeg in  
saucepan. Stir in cranberry juice cocktail and wine.  
Pour blueberry mixture through strainer into  
saucepan, rubbing with back of spoon. Discard  
seeds and skin. Bring to boil. Reduce heat to  
simmer and cook until mixture thickens and  
becomes clear, about 2 minutes. Stir in vanilla.  
cocktail  
3
⁄
4
cup dry white wine  
or unsweetened  
apple juice  
teaspoon vanilla  
cup nonfat vanilla  
yogurt  
1
⁄
2
1
⁄
4
Refrigerate until cooled, about 1 hour. Stir in  
remaining blueberries. Refrigerate until well chilled,  
about 4 to 5 hours. Top each serving with yogurt.  
Yield: 4 (1 cup) servings.  
Per serving: About 270 cal, 2 g pro, 61 g car,  
1 g fat, 0 mg chol, 21 mg sod.  
Avocado Lime Soup  
1 can (141⁄  
reduced-sodium  
2
oz.)  
Place ingredients in blender jar. Cover and blend at  
MIX until smooth, about 45 seconds to 1 minute.  
Refrigerate until well chilled, about 2 to 3 hours.  
chicken broth, chilled  
cup nonfat plain  
yogurt  
1
⁄
2
Yield: 4 (1 cup) servings.  
1
⁄
4
cup lime juice  
Per serving: About 110 cal, 4 g pro, 7 g car,  
8 g fat, 1 mg chol, 47 mg sod.  
1 medium ripe  
avocado, peeled,  
seeded and  
quartered  
1 teaspoon dried dill  
weed  
teaspoon black  
pepper  
1
⁄4  
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19  
Borscht  
11⁄  
2
cups peeled, and  
cubed beets  
Place beets, potato, onion, and 11⁄  
cups broth in  
blender jar. Cover and blend at MIX until finely  
chopped, about 35 to 45 seconds. Pour into  
saucepan.  
4
1 medium potato,  
peeled and cubed  
1 small onion,  
quartered  
Add remaining broth, lemon juice, sugar, salt, and  
pepper. Bring to a boil; reduce heat to simmer and  
cook about 10 minutes.  
21⁄  
2
cups reduced-sodium  
chicken broth  
cup lemon juice  
1
⁄4  
Refrigerate until well chilled, about 6 to 8 hours.  
Top each serving with sour cream.  
4 teaspoons sugar  
1
⁄
4
4
teaspoon salt  
teaspoon pepper  
cup nonfat sour  
cream  
Yield: 5 (1 cup) servings.  
1
⁄
Per serving: About 82 cal, 4 g pro, 17 g car,  
0 g fat, 0 mg chol, 387 mg sod.  
1
⁄
4
Scandinavian Fruit Soup  
2 cups water  
Combine water, prunes, apple, apricots, sugar, and  
1 cup pitted prunes  
1 medium apple,  
peeled, cored and  
cinnamon stick in saucepan. Bring to a boil over  
high heat; reduce heat to simmer and cook,  
covered, until fruit is tender, about 30 to 40  
minutes. Remove from heat; uncover and cool at  
room temperature 10 minutes. Remove cinnamon  
quartered  
cup dried apricots  
cup sugar  
1
⁄
3
2
1
stick. Pour 1⁄  
cup apple juice into blender jar. Add  
2
⁄
1 cinnamon stick  
fruit mixture. Blend at STIR 5 to 10 seconds to chop  
fruit, then blend at PUREE until mixture is smooth,  
about 15 to 20 seconds.  
21⁄  
2
cups apple juice  
Port wine, if desired  
Pour into bowl and stir in remaining apple juice.  
Refrigerate until well chilled, about 5 to 6 hours.  
Top each serving with about a teaspoon of port  
wine, if desired.  
Yield: 6 (1 cup) servings.  
Per serving: About 192 cal, 1 g pro, 49 g car,  
0 g fat, 0 mg chol, 12 mg sod.  
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20  
Gazpacho  
2 cans (141⁄  
oz. each)  
2
Place one can tomatoes, celery, and cucumber in  
blender jar. Cover and blend at CHOP until finely  
chopped, about 10 to 15 seconds. Pour into large  
bowl.  
no-salt-added peeled  
tomatoes  
2 ribs celery, cut into  
2-inch chunks  
Place second can tomatoes, onion, green pepper,  
parsley, chives, garlic, olive oil, and red wine  
vinegar in blender jar. Cover and blend at CHOP  
until finely chopped, about 10 to 15 seconds.  
1 medium cucumber,  
peeled and cut into  
chunks  
1 medium onion, cut  
into chunks  
1 small green pepper,  
cut into chunks  
2 teaspoons snipped  
fresh parsley  
Pour into bowl. Stir in vegetable juice cocktail, black  
pepper, and a few drops of hot pepper sauce.  
Refrigerate until well chilled, about 6 to 8 hours.  
Yield: 6 (1 cup) servings.  
1 teaspoon snipped  
fresh chives  
1 clove garlic  
Per serving: About 119 cal, 4 g pro, 13 g car,  
7 g fat, 0 mg chol, 337 mg sod.  
3 tablespoons olive oil  
3 tablespoons red wine  
vinegar  
2 cups vegetable juice  
cocktail  
teaspoon black  
pepper  
1
⁄4  
Hot pepper sauce  
Vichyssoise  
1 tablespoon  
margarine  
Melt margarine in skillet over medium heat.  
Add onion. Cook and stir until onion is soft, about  
3 minutes. Place in blender jar with potatoes and  
1 medium onion,  
sliced, or 11⁄  
cups  
2
11⁄  
cups broth. Cover and blend at STIR until  
2
sliced leeks  
coarsely chopped, about 5 to 10 seconds. Blend at  
LIQUEFY until finely chopped, about 20 to 30  
seconds. Pour into saucepan.  
2 medium potatoes,  
peeled and cubed  
3 cups reduced-sodium  
Stir in remaining broth and pepper. Bring to a boil;  
reduce heat and simmer until vegetables are crisp-  
tender, about 12 to 15 minutes, stirring frequently.  
Remove from heat. Stir in milk.  
chicken broth  
teaspoon black  
pepper  
1
⁄4  
1 cup lowfat (2%) milk  
Snipped chives, if  
desired  
Refrigerate until well chilled, about 6 to 8 hours.  
Top each serving with snipped chives, if desired.  
Yield: 6 (1 cup) servings.  
Per serving: About 94 cal, 4 g pro, 12 g car,  
3 g fat, 3 mg chol, 79 mg sod.  
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21  
Southern Cornmeal Waffles  
2 eggs  
13⁄  
cups lowfat  
Heat waffle iron. Place eggs in blender jar. Cover  
4
and blend at STIR about 5 seconds. Add buttermilk  
and margarine. Blend at MIX about 10 seconds.  
Add remaining ingredients. Blend at MIX about  
60 seconds; scrape sides of blender jar every  
20 seconds.  
buttermilk  
cup margarine or  
butter, melted  
cups all-purpose  
flour  
cup yellow cornmeal  
1
⁄
3
11⁄  
4
Bake in hot waffle iron until waffles are golden  
brown, about 3 to 5 minutes.  
3
⁄
4
1 tablespoon sugar  
Yield: About 4 servings (2, 4-inch waffles each).  
2 teaspoons baking  
powder  
1 teaspoon baking  
Per serving: About 471 cal, 13 g pro, 60 g car,  
20 g fat, 113 mg chol, 1028 mg sod.  
soda  
teaspoon salt  
teaspoon allspice  
1
⁄
4
4
1
⁄
Pumpkin Walnut Waffles  
Topping  
1 cup vanilla lowfat  
yogurt  
cup maple syrup  
Combine topping ingredients in small bowl.  
Set aside.  
Heat waffle iron. Place eggs in blender jar. Cover  
and blend at STIR about 5 seconds. Add milk,  
pumpkin, and oil. Blend at MIX about 10 seconds.  
Add remaining ingredients except nuts. Blend at  
1
⁄4  
Waffles  
2 eggs  
13⁄  
cups skim or lowfat  
MIX about 60 seconds; scrape sides of blender jar  
1
every 20 seconds. Add ⁄  
4
cup chopped walnuts.  
4
Blend at STIR about 5 seconds.  
milk  
3
⁄4  
cup canned pumpkin  
Bake in hot waffle iron until waffles are golden  
brown, about 3 to 5 minutes. Serve with yogurt  
topping and sprinkle with walnuts, if desired.  
2 tablespoons  
vegetable oil  
2 cups all-purpose  
flour  
Yield: About 5 servings (2, 4-inch waffles each).  
2 tablespoons sugar  
2 teaspoons baking  
Per serving: About 452 cal, 15 g pro, 72 g car,  
12 g fat, 90 mg chol, 415 mg sod.  
powder  
teaspoon cinnamon  
teaspoon salt  
teaspoon nutmeg  
teaspoon cloves  
cup chopped  
walnuts  
1
⁄
4
2
1
⁄
1
⁄
4
1
⁄
4
1
⁄
4
Chopped walnuts for  
garnish, if desired  
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22  
Orange Yogurt Waffles  
2 eggs  
Heat waffle iron. Place eggs in blender jar. Cover  
1 cup orange lowfat  
and blend at STIR about 5 seconds. Add yogurt,  
milk, oil, and honey. Blend at MIX about  
10 seconds. Add flour, oat bran, baking powder,  
baking soda, orange peel, and allspice. Blend at  
MIX about 60 seconds; scrape sides of blender jar  
every 20 seconds.  
yogurt  
cup skim or lowfat  
milk  
1
⁄2  
2 tablespoons  
vegetable oil  
2 tablespoons honey  
Bake in hot waffle iron until waffles are golden  
brown, about 3 to 5 minutes. Serve with maple  
syrup and a dollop of orange yogurt, if desired.  
11⁄  
2
cups all-purpose  
flour  
cup oat bran  
3
⁄
4
2 teaspoons baking  
powder  
1 teaspoon baking  
Yield: About 4 servings (2, 4-inch waffles each).  
Per serving: About 167 cal, 6 g pro, 28 g car,  
5 g fat, 44 mg chol, 206 mg sod.  
soda  
teaspoon grated  
orange peel  
1
⁄
2
1
⁄
4
teaspoon allspice  
Maple syrup, if  
desired  
Orange lowfat  
yogurt, if desired  
Oatmeal Pancakes with Raisin Topping  
Topping  
1 cup maple syrup  
Place maple syrup and raisins in small saucepan.  
Bring to a boil. Remove from heat. Set aside.  
1
⁄
2
cup raisins (mix  
golden and regular,  
if desired)  
Place eggs in blender jar. Cover and blend at STIR  
about 5 seconds. Add milk and oil. Blend at MIX  
about 10 seconds.  
Add all remaining ingredients except oats. Blend at  
MIX about 60 seconds; scrape sides of blender jar  
every 20 seconds. Add oats and blend at STIR  
about 10 seconds.  
Pancakes  
2 eggs  
2 cups skim or lowfat  
milk  
2 tablespoons  
vegetable oil  
Spray griddle with no-stick cooking spray and heat  
to medium-high. Pour 1⁄  
cup batter for each  
4
11⁄  
4
cups all-purpose  
flour  
cup whole wheat  
flour  
pancake onto griddle. Cook until bubbles form on  
surface and edges become dry, about 1 to 2  
minutes. Turn; cook until golden brown on  
underside, about 1 to 2 minutes. Serve with raisin  
topping.  
1
⁄
2
2 tablespoons sugar  
2 teaspoons baking  
Yield: About 8 servings (2, 4-inch pancakes each).  
powder  
teaspoon cinnamon  
teaspoon salt  
1
Per serving: About 354 cal, 9 g pro, 69 g car,  
6 g fat, 54 mg chol, 248 mg sod.  
⁄
4
2
1
⁄
1 cup quick-cooking  
rolled oats  
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23  
Blueberry Pancakes  
Sauce  
Place sauce ingredients in saucepan. Cook over  
medium heat until mixture thickens, stirring  
constantly. Cool 5 minutes. Pour mixture into  
blender jar. Cover and blend at STIR about 5  
seconds; scrape sides of blender jar. Blend at MIX  
about 15 seconds. Pour into serving container.  
1
⁄
4
cup sugar  
2 teaspoons cornstarch  
2
⁄
2
3
cup water  
teaspoon grated  
lemon peel  
1
⁄
2 cups fresh or frozen  
blueberries (do not  
thaw)  
Place eggs in blender jar. Cover and blend at STIR  
about 5 seconds. Add buttermilk and lemon peel.  
Blend at MIX about 10 seconds. Add flour, sugar,  
baking soda, and nutmeg. Blend at MIX until  
smooth, about 60 seconds; scrape sides of blender  
jar every 20 seconds. Gently stir in blueberries.  
Pancakes  
2 eggs  
2 cups lowfat  
Spray griddle with no-stick cooking spray and heat  
buttermilk  
teaspoon grated  
lemon peel  
cups all-purpose  
flour  
1
to medium-high. Pour scant ⁄  
4
cup batter for each  
1
⁄
2
pancake onto griddle. Cook until bubbles form on  
surface and edges become dry, about 1 to 2  
minutes. Turn; cook until golden brown on  
underside, about 1 to 2 minutes. Serve with warm  
blueberry sauce.  
21⁄  
4
1 tablespoon sugar  
1 teaspoon baking  
soda  
teaspoon nutmeg  
1 cup fresh or frozen  
blueberries (do not  
thaw)  
Yield: About 8 servings (2, 4-inch pancakes each).  
1
⁄4  
Per serving: About 119 cal, 4 g pro, 23 g car,  
1 g fat, 28 mg chol, 107 mg sod.  
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24  
Fruit-Topped Oven Pancakes  
Fruit Topping  
1 tablespoon  
margarine  
Heat margarine in large skillet over medium heat.  
Add brown sugar, cinnamon, and cloves. In small  
bowl, blend cornstarch and orange juice until  
smooth. Pour mixture into skillet. Bring to a boil,  
stirring constantly. Stir in apple, pear, apricots, and  
raisins. Reduce heat to low and simmer, uncovered,  
until fruit is tender, about 5 minutes. Set aside.  
or butter  
cup packed brown  
sugar  
teaspoon cinnamon  
teaspoon cloves  
teaspoons cornstarch  
1
⁄
4
1
⁄
4
1
⁄
8
11⁄  
2
Place eggs in blender jar. Cover and blend at STIR  
about 5 seconds. Add milk and blend at STIR about  
5 seconds. Add remaining pancake ingredients  
except margarine. Blend at MIX about 10 seconds;  
scrape sides of blender jar. Blend at MIX about 10  
seconds.  
1 cup orange juice  
11⁄  
2
cups (1 medium)  
sliced, unpeeled  
apple  
11⁄  
2
cups (1 medium)  
sliced, unpeeled pear  
cup dried apricots  
cup raisins  
Place margarine in 13x9-inch pan. Heat in oven to  
melt, about 2 to 3 minutes. Remove pan and tilt to  
coat with melted margarine. Immediately pour  
batter into hot pan. Bake at 425°F for 15 minutes.  
Reduce oven temperature to 375°F. Continue  
baking 14 to 18 minutes, or until puffed and  
golden brown. Cut into 8 pieces and serve with  
warm fruit topping.  
1
⁄
4
2
1
⁄
Oven Pancakes  
3 eggs  
1 cup skim or lowfat  
milk  
11⁄  
4
cups all-purpose  
flour  
Yield: 8 servings.  
Per serving: About 245 cal, 6 g pro, 45 g car,  
5 g fat, 81 mg chol, 144 mg sod.  
2 teaspoons sugar  
1
⁄
2
teaspoon grated  
orange peel  
teaspoon cinnamon  
teaspoon salt  
1
⁄
4
1
⁄
4
1 tablespoon  
margarine  
or butter  
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25  
Apple-Pineapple Sauce  
2 cups chopped, and  
Place apples and water in saucepan. Bring to a boil.  
Reduce heat to medium. Cook uncovered, until  
apples are tender, about 8 to 10 minutes; stir  
occasionally. Cool 5 minutes.  
peeled apples  
cup water  
1
⁄4  
1 can (8 oz.) pineapple  
tidbits in juice,  
drained  
Place pineapple tidbits and apple mixture in blender  
jar. Cover and blend at STIR about 10 seconds;  
scrape sides of blender jar, if necessary. Blend at  
PUREE about 30 seconds. Store in refrigerator.  
Yield: 6 (1⁄  
cup) servings.  
4
Per serving: About 36 cal, 0 g pro, 9 g car, 0 g fat,  
0 mg chol, 1 mg sod.  
Peach Oatmeal  
2
⁄
3
3
cup water  
cup quick-cooking  
rolled oats  
cup canned or frozen  
and thawed peach  
slices in juice,  
Place water in saucepan. Bring to a boil. Stir in oats  
and return to a boil. Reduce heat to low and  
simmer, uncovered, about 1 minute. Cover and  
cool 5 minutes.  
1
⁄
1
⁄
4
Place oatmeal, peaches, and milk in blender jar.  
Cover and blend at STIR about 10 seconds; scrape  
sides of blender jar, if necessary. Blend at PUREE  
about 20 to 30 seconds. Store in refrigerator.  
drained  
1 tablespoon whole  
milk  
Yield: 3 (1⁄  
cup) servings.  
4
Per serving: About 45 cal, 2 g pro, 8 g car, 1 g fat,  
1 mg chol, 6 mg sod.  
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26  
Chicken and Rice Stew  
4 to 6 ounces boneless  
Place chicken, carrots, rice, and 1 cup broth in  
saucepan. Bring to a boil. Reduce heat to low  
and simmer, covered, until most of the liquid is  
absorbed, about 10 to 15 minutes. Cover and  
cool 5 minutes.  
and skinless chicken  
breast, cut into  
1-inch pieces  
cup sliced carrots  
cup uncooked long-  
grain white rice  
1
⁄
4
2
1
⁄
Place chicken mixture and remaining chicken broth  
in blender jar. Cover and blend at STIR about  
10 seconds; scrape sides of blender jar, if necessary.  
Blend at PUREE about 30 to 40 seconds; scrape  
sides of blender jar every 10 seconds. Store in  
refrigerator.  
11⁄  
4
cups reduced-sodium  
chicken broth  
Yield: 6 (1⁄  
cup) servings.  
4
Per serving: About 59 cal, 5 g pro, 7 g car, 1 g fat,  
11 mg chol, 26 mg sod.  
Carrot and Potato Medley  
1
⁄
2
cup (1 small) sliced  
carrot  
Place carrot, potato, and broth in saucepan.  
Bring to a boil. Reduce heat to low and simmer,  
uncovered, until vegetables are very tender, about  
10 to 15 minutes. Cool 5 minutes.  
1
⁄
2
cup (1 medium)  
peeled, and cubed  
potato  
cup reduced-sodium  
chicken broth  
1
Place cooled vegetable mixture and 2 tablespoons  
milk in blender jar. Cover and blend at STIR about  
10 seconds; scrape sides of blender jar, if necessary.  
Blend at PUREE about 30 seconds; scrape sides of  
blender jar every 10 seconds. Add 1 more  
⁄
2
2 to 3 tablespoons  
whole milk  
tablespoon milk, if necessary, blend at PUREE about  
10 seconds. Store in refrigerator.  
Yield: 4 (1⁄  
cup) servings.  
4
Per serving: About 29 cal, 1 g pro, 5 g car, 0 g fat,  
1 mg chol, 18 mg sod.  
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27  
Banana Fruit Dressing  
1
⁄2  
cup vanilla or  
strawberry lowfat  
yogurt  
Place ingredients in blender jar. Cover and blend at  
PUREE about 30 seconds; scrape sides of blender  
jar every 20 seconds. Serve over sliced fresh fruit.  
1 medium banana,  
sliced  
Yield: 1 cup; 16 (1 tablespoon) servings.  
1 tablespoon honey  
1 tablespoon orange  
Per serving: About 14 cal, 0 g pro, 3 g car, 0 g fat,  
0 mg chol, 4 mg sod.  
juice  
1
⁄8  
teaspoon cinnamon  
Raspberry Vinaigrette Dressing  
1 cup fresh or frozen  
raspberries, thawed  
2 tablespoons sugar  
3 tablespoons  
raspberry vinegar  
2 tablespoons oil  
Place ingredients in blender jar. Cover and blend at  
STIR about 15 seconds; scrape sides of blender jar  
every 10 seconds. Blend at LIQUEFY about 15 to 20  
seconds. Serve over tossed green salads or fruit  
salads.  
Yield: 1 cup; 16 (1 tablespoon) servings.  
Per serving: About 17 cal, 0 g pro, 2 g car, 1 g fat,  
0 mg chol, 0 mg sod.  
Dijon Cottage Cheese Dressing  
1
⁄
2
cup nonfat or lowfat  
cottage cheese  
cup skim or lowfat  
milk  
Place ingredients in blender jar. Cover and blend at  
MIX about 30 seconds; scrape sides of blender jar  
every 20 seconds. Blend at LIQUEFY about 20  
seconds. Serve over tossed green salads.  
1
⁄
3
1
⁄
4
cup light mayonnaise  
Yield: 16 (1 tablespoon) servings.  
2 teaspoons Dijon  
mustard  
teaspoon sugar  
teaspoon dried  
dill weed  
Per serving: About 17 cal, 1 g pro, 1 g car, 1 g fat,  
2 mg chol, 41 mg sod.  
1
⁄
4
4
1
⁄
Dash salt and pepper  
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28  
Fresh Tomato Marinara Sauce  
2 tablespoons olive oil  
Heat olive oil in large saucepan over medium-high  
heat. Add onion, green pepper, and garlic. Cook,  
uncovered, 2 to 3 minutes. Add remaining  
ingredients. Reduce heat to low and simmer,  
covered, until tomatoes are very tender, about 15  
to 20 minutes; stir occasionally. Cool 5 minutes.  
1
⁄2  
cup chopped onion  
1
⁄2  
cup chopped green  
pepper  
2 cloves garlic,  
chopped  
3 cups (about 3 large)  
peeled, and chopped  
tomatoes  
1 can (6 oz.) no-salt-  
added tomato paste  
2 teaspoons sugar  
Pour half of cooled tomato mixture into blender jar.  
Cover and blend at STIR about 15 seconds. Add  
remaining tomato mixture. Blend at PUREE about  
20 to 30 seconds. Return mixture to saucepan.  
Simmer over low heat about 5 to 10 minutes, stir  
occasionally. Serve over pasta.  
1 teaspoon dried basil  
1
Yield: 2 cups; 4 (1⁄  
cup) servings.  
2
⁄
2
teaspoon dried  
oregano  
teaspoon salt  
Per serving: About 148 cal, 3 g pro, 20 g car,  
8 g fat, 0 mg chol, 342 mg sod.  
1
⁄
2
1
⁄
4
teaspoon fennel seed  
Burgundy Mushroom Sauce  
2 tablespoons  
Heat margarine in large saucepan over medium-  
high heat. Add onion, carrot, and garlic. Cook,  
margarine or butter  
cup chopped onion  
cup chopped carrot  
1
⁄
4
2
uncovered, 2 to 3 minutes. Stir in flour, broth, and  
1
1
⁄
water. Bring to a boil. Reserve ⁄  
2
cup mushrooms;  
1 clove garlic, chopped  
1 tablespoon all-  
purpose flour  
add remaining mushrooms to saucepan. Reduce  
heat to low and simmer, uncovered, until  
vegetables are tender, about 10 to 15 minutes.  
Cool 5 minutes.  
1 cup beef broth  
1
⁄2  
cup water  
Place cooled mushroom mixture in blender jar.  
Cover and blend at STIR about 30 seconds; scrape  
sides of blender jar every 10 seconds. Blend at  
LIQUEFY about 30 seconds. Return mixture to  
saucepan. Add reserved mushrooms, wine,  
marjoram, salt, and pepper. Simmer about  
5 minutes. Stir in parsley. Serve with beef or  
pork roasts.  
1 package (8 oz.) fresh  
mushrooms, thinly  
sliced  
cup burgundy wine  
teaspoon dried  
marjoram  
1
⁄
4
4
1
⁄
Dash salt and pepper  
2 tablespoons chopped  
fresh parsley  
Yield: 6 (1⁄  
cup) servings.  
3
Per serving: About 13 cal, 0 g pro, 1 g car, 1 g fat,  
0 mg chol, 38 mg sod.  
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29  
Red Pepper Sauce  
1 large red bell pepper,  
Place red bell pepper pieces in saucepan and cover  
with water. Bring to a boil. Reduce heat to low and  
simmer, uncovered, until pepper is tender, about  
10 to 15 minutes. Drain well. Cool  
cut in 8 pieces  
cup nonfat or lowfat  
plain yogurt  
1
⁄3  
2 tablespoons light  
5 minutes.  
mayonnaise  
teaspoon sugar  
teaspoon salt  
Place cooled pepper pieces in blender jar. Add  
remaining ingredients. Cover and blend at MIX  
about 10 seconds; scrape sides of blender jar, if  
necessary. Blend at PUREE about 40 seconds;  
scrape sides of blender jar every 20 seconds.  
Serve over hot vegetables.  
1
⁄
4
2
1
⁄
1
⁄
8
teaspoon garlic  
powder  
1
1
⁄8  
to ⁄  
4
teaspoon hot  
pepper sauce  
Yield: 1 cup; 8 (2 tablespoons) servings.  
Per serving: About 22 cal, 1 g pro, 2 g car, 1 g fat,  
0 mg chol, 106 mg sod.  
Strawberry Romanoff Sauce  
Place 11⁄  
cups strawberries in blender jar. Add  
2
3 cups sliced  
strawberries  
cup sugar  
sugar, orange liqueur, and orange peel. Cover and  
blend at STIR about 15 seconds; scrape sides of  
blender jar. Blend at PUREE about 15 seconds.  
Gently stir in remaining strawberries. Serve over ice  
cream or cake.  
1
⁄4  
3 tablespoons orange  
liqueur  
teaspoon grated  
orange peel  
1
⁄2  
Yield: 2 cups; 8 (1⁄  
cup) servings.  
4
Per serving: About 62 cal, 0 g pro, 13 g car,  
0 g fat, 0 mg chol, 1 mg sod.  
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30  
Barbecue Meat Filling  
2
⁄
3
cup low-sodium  
catsup  
cup chopped onion  
cup brown sugar  
cup light molasses  
Place all ingredients except turkey in blender jar.  
Cover and blend at STIR until onion and garlic are  
chopped, about 15 to 20 seconds; scrape sides of  
blender jar.  
1
1
1
⁄
⁄
4
4
⁄
4
Add half of turkey. Cover and blend at STIR until  
meat is chopped, about 10 to 20 seconds. Add  
remaining turkey. Cover and blend at STIR about 10  
to 20 seconds, until meat is chopped.  
2 tablespoons cider  
vinegar  
2 tablespoons  
prepared mustard  
In medium saucepan, heat meat mixture over  
medium-high heat until hot; stir occasionally.  
Reduce heat to simmer and cook, covered, to blend  
flavors, about 10 minutes; stir occasionally. Serve  
with pita bread or sourdough buns.  
1
1 teaspoon  
Worcestershire sauce  
2 cloves garlic, halved  
Dash liquid smoke  
flavor, if desired  
2 cups cubed cooked  
turkey breast  
Yield: 21⁄  
2
cups; 4 (about ⁄ cup) servings.  
2
Variations: Substitute cooked chicken or 97% fat-  
free beef or ham for the turkey breast.  
Per serving: About 199 cal, 15 g pro, 33 g car,  
1 g fat, 40 mg chol, 134 mg sod.  
Southwestern Wraps  
1 or 2 jalapeño  
pepper, stem and  
seeds removed  
1 clove garlic  
2 tablespoons chopped  
onion  
1 can (15.5 oz.) 50%  
less salt kidney  
beans, undrained  
2 tablespoons salsa  
1 teaspoon cumin  
Place all ingredients except flour tortillas and  
garnish in blender jar in order listed. Cover and  
blend at CHOP, pulsing 5 or 6 times, until  
thoroughly mixed, scrape sides of blender jar, if  
necessary.  
1
Spread about ⁄  
3
cup of bean mixture in center of  
each tortilla. Roll tortilla to enclose filling. Place on  
microwave-safe plate. Microwave at HIGH 20 to 30  
seconds, or until heated through.  
Serve with salsa and light sour cream garnish, if  
desired.  
1 tablespoon chopped  
fresh cilantro leaves,  
if desired  
1
Yield: 6 servings (about ⁄  
each).  
3
cup filling and 1 tortilla  
1 cup cubed cooked  
chicken breast  
cup shredded nonfat  
Cheddar cheese  
Per serving: About 270 cal, 17 g pro, 39 g car,  
5 g fat, 21 mg chol, 468 mg sod.  
1
⁄3  
6 flour tortillas (8  
inches in diameter)  
Salsa and light sour  
cream garnish, if  
desired  
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31  
Chicken Salad Spread  
1
⁄
4
4
cup light mayonnaise  
cup light sour cream  
Place all ingredients in blender jar in order listed.  
Cover and blend at STIR, pulsing 3 to 4 times,  
about 5 seconds each time, until chicken is  
chopped and mixture is thoroughly combined.  
1
⁄
1 tablespoon chopped  
onion  
1 tablespoon fresh  
Yield: 11⁄  
4
cups; 5 (1⁄  
cup) servings.  
4
parsley, if desired  
teaspoon salt  
teaspoon pepper  
1
Per serving: About 118 cal, 10 g pro, 6 g car,  
6 g fat, 28 mg chol, 175 mg sod.  
⁄
8
1
⁄
8
1 cup cubed cooked  
chicken breast  
cup seedless red  
grapes  
2
⁄3  
Open-Faced Ham and Cheese Melts  
1 tablespoon water or  
reduced-sodium  
Place water, ham, mustard, green pepper, green  
onion, and water chestnuts in blender jar in order  
listed. Cover and blend at CHOP, pulsing 1 to 2  
times, about 3 seconds each time, until ham is well  
chopped and mixture is thoroughly combined;  
scrape sides of blender jar, if necessary.  
chicken broth  
1 cup cubed (1⁄2-inch  
cubes) 97% fat-free,  
reduced-sodium ham  
1 tablespoon Dijon  
mustard  
2 chunks (1-inch each)  
green bell pepper  
Preheat broiler. Top each bread slide with tomato  
1
slice. Spread about ⁄  
3
cup ham filling on each  
sandwich. Top each with about 2 tablespoons  
cheese. Arrange sandwiches on cookie sheet. Broil  
4 to 6 inches from heat about 2 to 3 minutes or  
until cheese melts.  
1 green onion, cut in  
1
⁄2-inch pieces  
2 tablespoons sliced  
water chestnuts,  
drained  
1
Yield: 6 servings (about ⁄  
3
cup ham filling each).  
6 slices Italian bread,  
lightly toasted  
6 slices tomato, if  
Per serving: About 134 cal, 10 g pro, 19 g car,  
1 g fat, 14 mg chol, 566 mg sod.  
desired  
3
⁄4  
cup shredded fat-  
free or reduced-fat  
Cheddar cheese  
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32  
Basil Pesto  
2 cloves garlic  
Place garlic in blender jar. Cover and blend at STIR  
until minced, about 5 to 10 seconds.  
1
⁄2  
cup fresh grated  
Parmesan cheese  
Add basil, parsley, and almonds, Cover and blend  
13⁄  
4
cup firmly packed  
fresh basil leaves  
cup fresh parsley  
leaves  
1
at STIR. With blender running, add olive oil and ⁄  
4
cup chicken broth. Blend until thoroughly mixed,  
about 45 seconds to 1 minute; scrape sides of  
blender jar. Add remaining broth, if necessary.  
Blend at CHOP for 30 seconds. Serve on pasta,  
pizza, chicken, or seafood.  
1
⁄
4
3 tablespoons slivered  
almonds or pine nuts  
1
⁄
4
4
cup olive oil  
1
1
⁄
to ⁄ cup reduced-  
3
Yield: 1 cup; 8 (2 tablespoons) servings.  
sodium chicken  
broth  
Per serving: About 111 cal, 4 g pro, 2 g car,  
10 g fat, 5 mg chol, 127 mg sod.  
Mixed Pepper Pesto  
1 clove garlic  
Place garlic in blender jar. Blend at STIR until  
2 tablespoons olive oil  
minced, about 5 to 10 seconds. Add all remaining  
ingredients. Blend at CHOP until thoroughly mixed,  
about 15 to 25 seconds; scrape sides of blender jar,  
if necessary. Serve on pasta, pizza, chicken, or  
seafood.  
1 medium red bell  
pepper, seeded and  
cut into 11⁄2-inch  
chunks  
1 medium yellow bell  
pepper, seeded and  
cut into 11⁄2-inch  
Yield: 11⁄  
2
cups; 6 (1⁄  
cup) servings.  
4
Tip: Bake 12-inch pizza crust at 425°F about  
5 minutes. Remove from oven and spread with  
pesto. Add cheese, cooked meat, and other favorite  
toppings. Return pizza to oven and bake at 425°F  
about 5 minutes, or until cheese is melted and  
crust is golden brown.  
chunks  
cup loosely packed  
fresh basil leaves  
cup grated fresh  
Parmesan cheese  
teaspoon salt, if  
desired  
1
⁄
4
1
⁄
3
1
⁄
4
Per serving: About 58 cal, 1 g pro, 2 g car, 5 g fat,  
2 mg chol, 40 mg sod.  
1
⁄
8
teaspoon pepper  
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33  
Mexican Casserole Topping  
2 flour tortillas (5 or 6  
Heat large non-stick skillet over medium-high heat.  
Spray both sides of tortillas with no-stick cooking  
spray to coat lightly. Place tortillas in skillet. Cook  
until light golden, turning once, about 5 to  
7 minutes. Cool completely. Break each tortilla into  
8 pieces.  
inches in diameter)  
No-stick cooking  
spray  
cup shredded nonfat  
Cheddar cheese  
1
⁄2  
1 teaspoon chili  
1
Place tortilla pieces, ⁄  
4
cup Cheddar cheese, chili  
powder  
teaspoon cumin  
1
powder, and cumin in blender jar. Cover and blend  
at CHOP, pulsing 4 to 6 times, about 5 seconds  
⁄4  
2 tablespoons  
shredded 50%-less-  
fat Monterey Jack  
cheese  
each time, until tortilla pieces are crushed. Add  
1
remaining ⁄  
4
cup Cheddar cheese and Monterey  
Jack cheese. Cover and blend at CHOP until mixed,  
about 5 to 10 seconds.  
Use to top favorite ground beef, pasta, or rice  
casserole cooked in 13x9-inch baking dish.  
Yield: 12 servings (about 1 cup)  
Per serving: About 23 cal, 2 g pro, 3 g car, 0 g fat,  
1 mg chol, 78 mg sod.  
Cinnamon-Oat Crunch  
1
⁄
2
cup whole wheat  
flour  
cup packed brown  
sugar  
cup rolled oats  
teaspoon cinnamon  
teaspoon salt  
Dash nutmeg  
cup light pasteurized  
process cream  
cheese product (from  
an 8-oz. tub)  
Place all ingredients in blender jar in order listed.  
Cover and blend at STIR, pulsing 3 or 4 times,  
about 5 seconds each time, until thoroughly mixed;  
stir mixture down between pulses, if necessary.  
1
⁄
2
1
1
1
⁄
⁄
4
Spread in thin layer on ungreased baking sheet.  
Bake at 375°F until browned, about 10 minutes,  
stirring once. Cool completely.  
2
⁄
4
1
With spatula, loosen mixture from baking sheet and  
crumble to desired size. Serve over yogurt, frozen  
yogurt, fruit, or pudding. Place any unused crunch  
in tightly covered container and store in  
refrigerator.  
⁄
4
Yield: 2 cups; 16 (2 tablespoons) servings.  
Per serving: About 51 cal, 1 g pro, 11 g car,  
1 g fat, 1 mg chol, 57 mg sod.  
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34  
Graham-Nut Crunch  
1 cup broken  
Place all ingredients except margarine blender jar.  
Blend at CHOP until coarsely chopped, about 5 to  
10 seconds. Add margarine. Cover and blend at  
CHOP, pulsing 2 to 3 times, about 1 to 2 seconds  
each time, until thoroughly mixed.  
chocolate or vanilla  
graham crackers  
2 tablespoons slivered  
almonds  
1 tablespoon semi-  
sweet chocolate  
chips  
1 tablespoon  
butterscotch chips  
2 teaspoons flour  
Spread in thin layer on ungreased baking sheet.  
Bake at 350°F almonds are lightly toasted, about 8  
to 10 minutes, stirring once. Cool completely.  
Sprinkle over frozen yogurt or pudding, if desired.  
Place any unused crunch in tightly covered  
container and store in refrigerator.  
2 teaspoons melted  
margarine or butter  
Yield: 1 cup; 16 (1 tablespoon) servings.  
Per serving: About 77 cal, 1 g pro, 11 g car,  
3 g fat, 0 mg chol, 96 mg sod.  
Streusel Topping  
1
⁄
2
2
cup all-purpose flour  
cup packed brown  
sugar  
teaspoon cinnamon,  
if desired  
teaspoon salt  
Place all ingredients in blender jar in order listed.  
Cover. Blend at STIR, pulsing 5 to 6 times, 3  
seconds each time, until thoroughly mixed; scrape  
sides of blender jar, if necessary. Use to top  
13x9-inch pan of fruit crisp or to sprinkle over  
13x9-inch cake before baking.  
1
⁄
1
⁄
2
1
⁄
4
2 tablespoons light  
pasteurized process  
cream cheese  
Yield: 11⁄  
cups; about 12 servings.  
2
Per serving: About 65 cal, 1 g pro, 13 g car,  
1 g fat, 1 mg chol, 61 mg sod.  
product (from an  
8-oz. tub)  
2 tablespoons pecan  
halves  
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35  
Sparkling Cranberry Drink  
1 can (11.5 oz.) frozen  
Place cranberry concentrate and pineapple in  
blender jar. Cover and blend at LIQUEFY until  
smooth, about 10 to 20 seconds. Add sparkling  
water. Blend at STIR just until mixed, about 2 to 4  
seconds.  
cranberry juice  
cocktail concentrate  
1 can (8 oz.) crushed  
pineapple, packed in  
fruit juice and  
undrained.  
Yield: 4 (1 cup) servings.  
1 cup sweetened  
sparkling water  
Per serving: About 171 cal, 0 g pro, 44 g car,  
0 g fat, 0 mg chol, 10 mg sod.  
Strawberry-Orange  
Quick Breakfast Beverage  
11⁄  
11⁄  
2
cups orange juice  
Place orange juice and strawberries in blender jar.  
Cover and blend at CHOP until strawberries are  
chopped, about 10 to 20 seconds. Add yogurt and  
sugar, if desired. Blend at STIR until smooth, about  
5 to 10 seconds.  
3
cups frozen  
unsweetened  
strawberries  
cups nonfat vanilla  
yogurt  
11⁄  
2
Yield: 4 (1 cup) servings.  
2 tablespoons sugar, if  
desired  
Per serving: About 142 cal, 6 g pro, 30 g car,  
1 g fat, 1 mg chol, 64 mg sod.  
Raspberry Breakfast Refresher  
21⁄  
cups orange juice  
1 cup unsweetened  
frozen raspberries  
3 medium bananas,  
each broken into 4  
pieces each  
3
Place all ingredients in blender jar. Cover and blend  
at CHOP until smooth, about 15 to 20 seconds.  
Yield: 5 (1 cup) servings.  
Per serving: About 129 cal, 2 g pro, 31 g car,  
1 g fat, 0 mg chol, 2 mg sod.  
Peanut Butter-Banana Breakfast Shake  
1 pint frozen nonfat  
vanilla yogurt or light  
ice cream  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until smooth, about 20 to 30 seconds.  
Yield: 4 (about 1 cup) servings.  
11⁄  
cups skim milk  
3
Per serving: About 323 cal, 13 g pro, 53 g car,  
9 g fat, 3 mg chol, 182 mg sod.  
4 medium bananas,  
broken into 4 pieces  
each  
1
⁄4  
cup peanut butter  
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36  
Creamy Apricot Zinger  
11⁄  
2
cups lowfat  
buttermilk  
Place all ingredients except ice in blender jar. Cover  
and blend at STIR until thoroughly mixed, about 10  
seconds. Add ice. Cover and blend at CHOP,  
pulsing 6 to 8 times, about 3 seconds each time,  
until smooth.  
1 can (16 oz.) apricot  
halves, packed in  
fruit juice and well  
drained.  
1
Yield: 4 (1 cup) servings.  
⁄4  
cup frozen orange-  
pineapple or orange  
juice concentrate  
teaspoon nutmeg,  
if desired  
Tip: To make juice with remaining concentrate,  
measure amount of concentrate. Add three times  
the amount of water as concentrate.  
1
⁄8  
Per serving: About 120 cal, 4 g pro, 25 g car,  
1 g fat, 3 mg chol, 101 mg sod.  
6 ice cubes  
Spice Peach Energy Drink  
1 cup lowfat  
Place all ingredients except ice in blender jar.  
Cover and blend at LIQUEFY until smooth, about  
buttermilk  
1
1 to 11⁄  
minutes. Add ice cubes. Cover and blend  
2
⁄2  
cup skim milk  
1 can (16 oz.) sliced  
peaches, packed in  
fruit juice, chilled and  
well drained  
at LIQUEFY until slushy, about 45 seconds to  
1 minute.  
Yield: 4 (1 cup) servings.  
2 tablespoons wheat  
germ  
Per serving: About 134 cal, 5 g pro, 28 g car,  
1 g fat, 3 mg chol, 86 mg sod.  
2 tablespoons honey  
1
⁄
8
8
teaspoon cinnamon  
teaspoon nutmeg  
1
⁄
6 ice cubes  
Strawberry-Banana Smoothie  
11⁄  
2
cups lowfat  
buttermilk  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until smooth, about 15 to 20 seconds.  
1 cup frozen  
unsweetened  
strawberries  
Yield: 5 (1 cup) servings.  
Per serving: About 153 cal, 5 g pro, 33 g car,  
1 g fat, 5 mg chol, 111 mg sod.  
1 cup skim milk  
3 medium bananas,  
broken into 4 pieces  
each  
3 tablespoons orange  
marmalade  
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37  
Rum Mocha  
2 cups chocolate light  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until smooth, about 1 to 11⁄  
minutes;  
2
ice cream  
cup double-strength  
coffee, cold  
1
⁄2  
scrape sides of blender jar, if necessary.  
Yield: 4 (3⁄  
4
cup) servings.  
1
⁄2  
cup dark rum  
Per serving: About 185 cal, 4 g pro, 20 g car,  
3 g fat, 5 mg chol, 67 mg sod.  
4 ice cubes  
Peach Flip  
11⁄  
2
cups frozen peach  
slices, partially  
thawed  
cups nonfat frozen  
peach yogurt  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY, pulsing 4 to 5 times, about 10 seconds  
each time, until smooth.  
11⁄  
2
Yield: 4 (1⁄  
cup) servings.  
2
1
⁄2  
cup peach liqueur or  
peach brandy  
Per serving: About 265 cal, 3 g pro, 49 g car,  
0 g fat, 0 mg chol, 39 mg sod.  
Tropical Slush  
1 pint pineapple  
sherbet  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until slushy, about 1 to 11⁄  
minutes.  
2
1 cup orange juice  
Yield: 4 (1 cup) servings.  
3
⁄4  
cup dark rum  
Per serving: About 256 cal, 2 g pro, 36 g car,  
2 g fat, 5 mg chol, 31 mg sod.  
8 ice cubes  
Frozen Cloud  
2 cups light ice cream  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY, pulsing 4 to 5 times, about 10 seconds  
each time, until slushy.  
1
⁄3  
cup vodka  
1
⁄4  
cup creme de cacao  
1
6 ice cubes  
Yield: 4 (about ⁄  
2
cup) servings.  
Per serving: About 213 cal, 4 g pro, 26 g car,  
3 g fat, 5 mg chol, 67 mg sod.  
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38  
Banana-Berry Freeze  
1 package (10 oz.)  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until smooth, about 25 to 30 seconds;  
scrape sides of blender jar, if necessary.  
frozen unsweetened  
strawberries, partially  
thawed, broken into  
chunks  
Yield: 4 (about 1 cup) servings.  
1 medium banana,  
peeled and sliced  
Per serving: About 84 cal, 4 g pro, 18 g car,  
0 g fat, 2 mg chol, 49 mg sod.  
11⁄  
cups skim milk  
2
Pink Lassies  
2 cups vanilla light ice  
cream  
2 cups cranberry juice  
cocktail  
Place all ingredients in blender jar. Cover and blend  
at MIX until smooth, about 25 to 30 seconds.  
Yield: 5 (about 1 cup) servings.  
Per serving: About 176 cal, 4 g pro, 36 g car,  
2 g fat, 4 mg chol, 55 mg sod.  
1 cup orange juice  
Fruit Shake  
2 cups skim milk  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until smooth, about 25 to 30 seconds.  
11⁄  
2
cups vanilla light ice  
cream  
Yield: 5 (about 1 cup) servings.  
3 medium peaches,  
peeled and sliced  
Variations: Substitute 3 cups fresh sliced  
strawberries or 3 cups sliced banana for peaches.  
Per serving: About 132 cal, 6 g pro, 23 g car,  
2 g fat, 5 mg chol, 89 mg sod.  
Frozen Apple-Berry Slush  
1 can (12 oz.) frozen  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY, pulsing 2 to 3 times, about 10 seconds  
each time, until smooth; scrape sides of blender jar,  
if necessary. Serve in sherbet/champagne glasses  
with spoons.  
apple juice  
concentrate  
1 cup lowfat milk  
1 cup frozen  
unsweetened  
strawberries, slightly  
thawed  
Note: For a firmer consistency, freeze 1 to 2 hours.  
Stir; serve as indicated.  
3 cups small ice cubes  
Yield: 6 (1 cup) servings.  
Per serving: About 124 cal, 2 g pro, 27 g car,  
1 g fat, 3 mg chol, 38 mg sod.  
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39  
Melon Freeze  
2 cups cubed  
Place all ingredients except ice cream in blender jar.  
Cover and blend at LIQUEFY, pulsing 5 to 6 times,  
about 5 seconds each time, until smooth. Serve in  
glasses with small scoop of vanilla ice cream, if  
desired.  
honeydew melon,  
frozen  
cup honeydew  
3
⁄4  
melon flavor liquer  
cup chilled gingerale  
1
⁄2  
Yield: 4 (1 cup) servings.  
1 cup small ice cubes  
Vanilla ice cream, if  
desired  
Per serving: About 178 cal, 0 g pro, 28 g car,  
0 g fat, 0 mg chol, 14 mg sod.  
Frosty Chocolate Raspberry Latte  
1
⁄
3
cup hot water  
Place water and espresso powder in blender jar; let  
stand 30 seconds. Add milk, chocolate syrup and  
raspberries to blender jar. Cover and blend at  
LIQUEFY until smooth, about 10 seconds. Add ice  
cream to blender jar. Cover and blend at LIQUEFY,  
pulsing 4 to 5 times, about 5 seconds each time,  
until smooth; scrape sides of blender jar, if  
necessary.  
1 tablespoon instant  
espresso powder  
11⁄  
cups lowfat milk  
4
2 to 3 tablespoons  
chocolate syrup  
1 package (10 oz.)  
frozen raspberries in  
syrup, broken into  
chunks  
Yield: 4 (1 cup) servings.  
21⁄  
2
cups light vanilla ice  
cream  
Per serving: About 292 cal, 8 g pro, 54 g car,  
5 g fat, 13 mg chol, 128 mg sod.  
Lime Frosty  
2 cups light vanilla ice  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY until smooth, about 30 to 45 seconds;  
scrape sides of blender jar, if necessary.  
cream  
cup lime juice  
cup lowfat milk  
1
⁄
4
3
3
⁄
Yield: 4 (3⁄  
cup) servings.  
4
2 tablespoons  
powdered sugar  
6 ice cubes  
Per serving: About 162 cal, 6 g pro, 27 g car,  
4 g fat, 9 mg chol, 91 mg sod.  
1 drop green food  
color, if desired  
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40  
Raspberry Chocolate Pie  
Crust  
24 chocolate cookie  
Break cookies into large pieces and place in blender  
jar. Cover and blend at LIQUEFY, pulsing 2 or 3  
times, about 10 seconds each time, until finely  
chopped.  
wafers  
cup melted  
margarine  
1
⁄4  
In bowl, combine cookie crumbs and margarine;  
reserve 2 teaspoonfuls. Press remaining mixture into  
bottom and up sides of a standard 9-inch pie plate  
(not deep-dish).  
Filling  
1
⁄
4
cup water  
1 package (.3 oz.)  
sugar-free raspberry  
gelatin  
In small saucepan, combine water and gelatin; let  
stand to soften, about 30 seconds. Heat over  
medium heat until gelatin is dissolved; stir  
occasionally. Pour into blender jar. Add remaining  
ingredients. Blend at LIQUEFY about 30 to 45  
seconds.  
11⁄  
2
cups frozen  
raspberries  
1 container (8 oz.)  
nonfat raspberry  
yogurt  
cup lowfat cottage  
cheese  
Pour into pie crust. Sprinkle with reserved crumbs.  
Refrigerate until set, about 1 to 2 hours.  
1
⁄2  
Yield: 8 servings.  
Per serving: About 155 cal, 5 g pro, 16 g car,  
8 g fat, 6 mg chol, 184 mg sod.  
Pots de Creme  
1 cup semi-sweet  
Place chocolate chips, egg substitute, and vanilla in  
blender jar. Heat evaporated milk to boiling and  
pour over ingredients. Cover and blend at LIQUEFY  
until chocolate chips are melted and mixture is  
smooth, about 30 to 45 seconds; scrape sides of  
blender jar, if necessary.  
chocolate chips  
1
⁄
4
cup egg substitute or  
1 pasteurized egg,  
beaten  
teaspoon vanilla  
cup evaporated milk  
1
⁄
2
3
⁄
4
Pour into small cups. Refrigerate until set, about  
4 to 6 hours. Serve with whipped cream, if desired.  
Sweetened whipped  
cream or whipped  
topping, if desired  
1
Yield: 4 (about ⁄  
3
cup) servings.  
Per serving: About 211 cal, 6 g pro, 26 g car,  
12 g fat, 2 mg chol, 72 mg sod.  
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41  
Orange Sorbet  
1 can (11 oz.)  
mandarin oranges,  
drained  
1 cup water  
1 can (6 oz.) frozen  
orange juice  
Place all ingredients in blender jar. Cover and blend  
at LIQUEFY, about 15 to 20 seconds. Pour into  
freezer container and freeze until almost set, about  
3 to 4 hours. Scrape into blender jar. Blend at  
LIQUEFY until smooth, about 1 minute.  
Pour into freezer container. Freeze until hard, about  
5 to 6 hours.  
concentrate  
cup powdered sugar  
1
⁄4  
Yield: 4 (1⁄  
cup) servings.  
2
1 tablespoon fresh  
lemon juice  
Per serving: About 128 cal, 2 g pro, 31 g car,  
0 g fat, 0 mg chol, 3 mg sod.  
Mocha Mousse  
2 tablespoons cold  
water  
1 envelope unflavored  
gelatin  
Pour cold water into blender jar; add gelatin and let  
set about 15 to 20 seconds. Add coffee granules  
and boiling water. Cover and blend at STIR until  
gelatin is dissolved, about 20 to 30 seconds. Add  
chocolate chips, sugar, and vanilla. Blend at  
LIQUEFY until mixture is smooth, about 20 to 30  
seconds. Pour in crushed ice and cream. Blend at  
LIQUEFY, pulsing 3 to 4 times, about 5 seconds  
each time, until mixture begins to thicken and ice is  
completely blended.  
2 tablespoons instant  
coffee granules  
cup warm water  
cup semi-sweet  
chocolate chips  
1
⁄
3
2
2
⁄
1 tablespoon sugar  
1
⁄
4
4
teaspoon vanilla  
cup crushed ice,  
drained  
Pour into dessert dishes. Refrigerate until set, about  
20 to 30 minutes.  
3
⁄
1
1
⁄
2
cup heavy cream  
Yield: 4 (about ⁄  
2
cup) servings.  
Per serving: About 262 cal, 4 g pro, 23 g car,  
19 g fat, 41 mg chol, 21 mg sod.  
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42  
Apple Pie  
1
⁄
4
cup egg substitute or  
1 egg  
Coat a 9-inch pie plate with no-stick spray. Place  
egg, margarine, evaporated milk, sugar, cornstarch,  
cinnamon, nutmeg, and lemon extract in blender  
jar. Cover and blend at LIQUEFY 15 to 30 seconds;  
scrape sides of blender jar, if necessary. Add apples.  
Cover and blend at CHOP until apples are finely  
chopped, about 15 to 20 seconds.  
3 tablespoons  
margarine  
3 tablespoons  
evaporated skim milk  
cup sugar  
1
⁄
2
2 tablespoons  
Pour into pie plate and sprinkle with additional  
cinnamon, if desired. Bake at 350°F for 35 to  
40 minutes, or until knife inserted in center comes  
out clean.  
cornstarch  
teaspoon cinnamon  
teaspoon nutmeg  
teaspoon lemon  
extract  
1
⁄
2
1
⁄
2
1
⁄
4
Yield: 6 servings.  
3 cups coarsely  
chopped, peeled  
apples  
Per serving: About 185 cal, 2 g pro, 30 g car,  
7 g fat, 0 mg chol, 96 mg sod.  
Cinnamon, if desired  
Ricotta Cheesecake Pie  
Crust  
16 to 18 graham  
cracker squares  
Break graham cracker squares into large pieces and  
place in blender jar. Cover and blend at LIQUEFY,  
pulsing a few times, about 3 seconds each time,  
3 tablespoons melted  
margarine  
until finely chopped.  
In bowl, combine graham cracker crumbs and  
margarine. Press crumb mixture firmly into bottom  
and up sides of a 9-inch pie plate. Chill.  
Filling  
1 cup light ricotta  
cheese  
1 package (8 oz.)  
neufchatel cheese,  
Place filling ingredients in blender jar. Cover and  
blend at LIQUEFY about 30 seconds.  
Pour into crust. Bake at 350°F for 25 to  
30 minutes, or until knife inserted near center  
comes out clean. Cool 30 minutes at room  
temperature. Then refrigerate until well chilled,  
about 6 to 8 hours.  
softened  
cup egg substitute or  
2 eggs  
1
⁄
2
1
⁄
2
cup sugar  
3 tablespoons fresh  
Yield: 8 servings.  
lemon juice  
teaspoon vanilla  
1
Per serving: About 266 cal, 9 g pro, 26 g car,  
15 g fat, 26 mg chol, 313 mg sod.  
⁄2  
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43  
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®
™
FOR THE WAY IT’S MADE.  
® Registered Trademark/™Trademark of KitchenAid, U.S.A.  
© 2003. All rights reserved. (dZw 1103)  
9705082 Rev. B  
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