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Appetizers
Table of Contents
Special Note Recipe TItle
Dips
Beau Monde Dip. . . . . . . . . . . . . . . .
Cheese Dip ....................
Deviled Ham Dip . . . . . . . . . . . . . . .
ExoticFruit Dip. . . . . . . . . . . . . . . . .
Fruit Dip . . . . . . . . . . . . . . . . . . . . . .
Guacamole .
Marshmallow Fruit Dip. . . . . . . . . .
Onion Dip . . . . . . . . . . . . . . . . . . . . .
Spinach Dip. . . . . . . . . . . . . . . . . . . .
Salsas
California Salsa. .. . .. . .. .. .. . ... 'II
Salsa de Tomato 'II
Salsa Mexicano 'II
Spreads
Butter. . . . . . . . . . . . . . . . . . . . . . . .. 'II
Cheese Spread. . . . . . . . . . . . . . . . .. 'II
Chicken Spread . . . . . . . . . . . . . . . . ..
ChutneyPecanButter.. . . . . . . . . .. 'II
CookedMayonnaise... ... . ... ... 'II
CrabMeatSpread . . . . . . . . . . . . . . ..
Ham Spread ..
Heart Warmin' Fruit Spread .. 'II
Honey Butter. . . . . . . . . . . . . . . . . .. 'II
Horseradish. . . . . . . . . . . . . . . . . . .. 'II
Maple Walnut Butter . . . . . . . . . . .. 'II
Mayonnaise. . . . . . . . . . . . . . . . . . .. 'II
Peanut or Cashew Butter. . . . . . . .. 'II
Raw Peanut Butter . . . . . . . . . . . . .. 'II
Rum Raisin Butter. . . . . . . . . . . . . .. 'II
Savory Butter. . . . . . . . . . . . . . . . . .. 'II
Spinach Spread. . . . . . . . . . . . . . . .. 'II
Spreadable Butter. . . . . . . . . . . . . .. 'II
Strawberry Butter. . . . . . . . . . . . . .. 'II
Tahini Butter . . . . . . . . . . . . . . . . . .. 'II
Yolonnaise. . . . . . . . . . . . . . . . . . . .. 'II
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.. = Contains meat; variations may be suggestedto adapt recipesfOTa Vegetariandiet.
'II = Rcipes suitable fOT a Vegetarian diet.
Dips
Onion Dip, pg. 6
1
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--
Beau Monde Dip tV
1 cup (240 mL) nonfat sour cream or
yogurt
1/2 cup (120 mL) lowfat mayonnaise
1 tablespoon dill weed
1 tablespoon Beau Monde spice
1 tablespoon dried onion
Speed: Variable#3 to4
Time: 10 to 15 seconds or until blended
Yield: 1-1/2 cups (360 mL)
NUTRTInONINFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1/4 cup (6OmL)
TOTALSERVINGS 6
CALORIES. . . . . . . . . . . . . . . .. . 116c
FAT . . . . . . . . . . . . . . . . . . . . . . . 6.78g
SATURATEDFAT 1.34g
CHOLESTEROL.. .. .. .. .. .. .. . Og
Place all ingredients in the Vita-Mix container in
the order listed. Secure complete 2-part lid. Select
VARIABLE, speed #3 to 4. Lift black lever to ON
position and allow machine to run until
ingredients are mixed to desired consistency. You
may need to stop machine and run a spatula inside
the container to integrate ingredients halfway
through process. Do not over mix. If necessary, use
the tamper to press any ingredients into the blades
while processing.
Hints: Servewith fresh vegetables& pumpernickel
bread pieces.
Cook's Note: BeauMonde spice is distributed under
the name of Spice Islands and is produced by Specialty
Brands, San Francisco, CA., USA 94111.
FIBER 0.2g
PROTEIN .. .. .. .. .. . .. .. .. .. 2.6g
SODIUM .. . . . . .. . . . . .. . . . 178 mg
POTASSIUM .131 mg
SUGAR 3.72g
%OFDAlLYVALUEFROM:
VITAMINA 61RE ... 6%
VITAMINC . .. . . . .. 0.9mg ... 2%
CALCIUM 65mg ... 6%
IRON 0.4mg ...2%
% OF CALORIES FROM
PROTEIN 9%
CARBOHYDRATE ... 1O.2g. . . 36%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 54%
EXCHANGES:
VEGETABLES - 0.1
FAT-1.3
Exotic Fruit Dip tV
1/2 cup (120 mL) fat-free sour cream
3/4 cup (180 mL) skim milk
1 small (3-1/2 oz.) package instant
banana cream pudding mix (fat and
sugar free) *
1 tablespoon shredded coconut
1 tablespoon frozen orange juice
concentrate
1 can (8 oz.) (240 mL) crushed
pineapple, undrained
NUTRTInONINFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 2 tablespoons
TOTAL SERVINGS . . .. . . .. . . . .. 22
CALORIES 32c
FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2g
SATURATEDFAT . . . . . .0.12g
CHOLESTEROL 0.6mg
Place all ingredients in Vita-Mix container in order
listed. Secure 2-part lid. Select VARIABLE, speed
#4. Run machine 15 to 20 seconds or until mixture
is smooth and thick. Serve cold with fresh fruits or
angel food cake for dipping.
* Hint: You may substitute coconut cream pudding or
another flavor ofyour choice.
Speed: Variable #4
Time: 15 to 20 seconds
Yield: 2-3/4 cups (660 mL)
FIBER 0.12g
PROTEIN .. . . . . . . . . . . . . . . . . O.72g
SODIUM . . . .. . . . . . . . . . . .. 201 mg
POTASSIUM. .. . . . .. .. . . . .. 46 mg
SUGAR 2.64g
% OF DAlLY VALUEFROM:
VITAMIN A .14.6 RE ... 2%
VITAMIN C . . . . . . . .2.2 mg ...4%
CALCIUM . . . . . . . . 19.3 mg ...2%
2
IRON 0.04mg ... 0%
% OF CALORIES FROM
PROTEIN .. .. .. .. .. .. .. .. .. .. 9%
CARBOHYDRATE 6.9g . . . 87%
FAT. . . . . . . . . . . . . . . . . . . . . . . . .4%
EXCHANGES:
FRUIT - 0.1
Fruit Dip 0/
8-ounce package (240 mL) nonfat or
lite cream cheese
1 small jar marshmallow creme
Speed:
Time:
Yield:
Variable #3 to 4
10 to 15 seconds
1-1/2cups(360mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per seroing)
SERVING SIZE ... .1/4 cup (6OmL)
TOTAL SERVINGS. . . . . . . . . . . . . . 6
CALORIES . . . . . 153c
FAT Og
SATURATEDFAT Og
CHOLESTEROL . . . . . . . . . . . .. . . Og
Place all ingredients in the Vita-Mix container in
order listed. Secure complete 2-part lid. Select
VARIABLE, speed #3 to 4. Turn on machine and
run 10 to 15 seconds or until ingredients are mixed
to desired consistency. You may need to stop
machine and run a spatula inside the container to
integrate ingredients halfway through process. Do
not over mix. If necessary, use the tamper
to press any ingredients into the blades while
processing.
Hint: Serve with whole strawberriesfor dipping.
FIBER Og
PROTEIN 6g
SODIUM . . . . . .. . . . . . . . . . . 213 mg
POTASSIUM 75mg
SUGAR 24.77g
%OFDAlLYVALUEFROM:
VITAMINA 164RE. . . 10%
VITAMlNC Omg ...0%
CALCIUM 115mg . . . 10%
IRON Omg ...0%
% OF CALORIES FROM
PROTEIN .15%
CARBOHYDRATE 32g... 85%
FAT. . . . . . . . . . . . . . . . . . . . . . . . . 0%
EXCHANGES:
OTHER CARBS/SUGAR - 3.0
Marshmallow Fruit Dip 0/
7 ounce jar marshmallow cream
3 ounces lite or fat-free cream cheese
1/4 cup (60 mL) powdered sugar
Speed:
Time:
Yield:
Variable #4
15 to 20 seconds
1 cup (240 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per seroing)
SERVINGSIZE 2 tablespoons
TOTALSERVINGS 8
CALORIES . . . .. . . . 105c
FAT Og
SATURATEDFAT Og
CHOLESTEROL 0.81mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid and select
VARIABLE, speed #4. Run machine 15 to 20
seconds or until ingredients are well blended.
Use tamper if necessary.
Serve with fruit for dipping. Especiallygood with
strawberries.
FIBER Og
PROTEIN 1.61g
SODIUM 72.3mg
POTASSIUM. . . . . . . . . . . . . . . 21 mg
SUGAR 19.88g
% OF DAlLY VALUEFROM:
VITAMIN A 46 RE ...4%
VITAMlNC Omg ...0%
CALCIUM . . . . . . . . 32.3 mg ... 4%
3
IRON Omg ...0%
% OF CALORIES FROM
PROTEIN. . . . . . . . . . . . . . . . . . . . 6%
CARBOHYDRATE. .. 24.4g... 94%
FAT. . . . . . . . . . . . . . . . . . . . . . . . .0%
EXCHANGES:
OTHER CARBS/SUGAR - 2.3
----
Guacamole 0/
2 ripe avocados
1/4 cup (60 mL) onion
112teaspoon garlic salt
1 tablespoon lemon juice
1 medium tomato
112teaspoon ascorbic acid powder
(optional)
Speed: Variable#3
Time: 15 to 20 seconds
Yield: 1-1/2cups
NUTRITION INFORMATION
PER SERVING
(Values approximate per seroing)
SERVINGSIZE 2 tablespoons
TOTAL SERVINGS . . . . . . . . . . . . . 16
CALORIES . . . . . . . . . . . . . . . . . . 43 c
FAT . .. . .. . . . . . . .. . .. . . . . . . . 3.9g
SATURATED FAT 0.62g
CHOLESTEROL . . .. . .. . . . . . . . . Og
Cut avocados in half and remove pits. Scoop out
the flesh and place in the Vita-Mix container. Add
the garlic salt, lemon juice, and ascorbic acid.
Secure 2-part lid. Select VARIABLE, speed #3.
Turn on machine and run 15 to 20 seconds or until
ingredients are mixed. You may need to stop
machine and run a spatula around the inside of
the container to help integrate ingredients. While
machine is running, remove lid plug and drop in
the onion and tomato through the opening. Use
the tamper to push the vegetables into the blades.
Do not overmix. Leave chunky.
Serve with tortilla chips. Garnish with a tomato rose
and a sprig of parsley.
FIBER. . .. .. .. .. . .. .. . .. .. .. lAg
PROTEIN 0.6g
SODIUM . . . .. . . . .. . . . .. . . . 60 mg
POTASSIUM. . . .. . . .. . . .. . 173 mg
SUGAR O.63g
% OF DAlLY VALUE FROM:
VITAMIN A 20.1 RE ...4%
VITAMIN C .. . . .. .. 4.1 mg ... 6%
CALCIUM . .. .. .. .. 3.8 mg ... 00/0
IRON 0.3mg ... 2%
% OF CALORIES FROM
PROTEIN ... .. . .. .. .. .. .. . .. . 5%
CARBOHYDRATE. .. 2.53g... 21%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 74%
EXCHANGES:
FRUIT - 0.1
VEGETABLES - 0.1
FAT-0.8
Cheese Dip 0/
2 tablespoons nonfat mayonnaise
1 tablespoon 2% fat milk
Pinch of salt (optional)
Dash black pepper
1 small whole tomato, fresh
112cup (120 mL) Velveeta@ Lite cheese
or 4 slices fat-free American cheese,
broken up
Speed: Variable#5 to#8
Time: 15 to 20 seconds
Yield: 1 cup (240 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per seroing)
SERVING SIZE 1/4 cup (6OmL)
TOTAL SERVINGS. .. . . . . . . . . . . . 8
CALORIES . . . . . . . . . . . . . . . . . . 37 c
FAT . . . . . .. . . . . . . . . . .. . .. . . . 1.6g
SATURATED FAT 5.14g
CHOLESTEROL 0.13 mg
Place ingredients in Vita-Mix container in order
listed. Secure 2-part lid. Select VARIABLE, speed
#3 to 4. Turn on machine and blend for 10 to 15
seconds or until desired consistency. You may need
to stop machine and run a spatula inside of
container to integrate ingredients halfway through
process. Do not overmix.
If necessary, use the tamper to press any ingredi-
ents into the blades while processing.
FIBER .0.13g
PROTEIN . .. . . . .. . . .. . . . . . . . 2.7g
SODIUM . . .. . . .. . . . .. . . .. . 32 mg
POTASSIUM .. . . .. . . .. . . .. . 30 mg
SUGAR 2g
% OF DAILY VALUE FROM:
VITAMINA 8 RE ... 2%
VITAMINC . . . . . . . . 2.2mg ... 2%
CALCIUM 78mg ... 8%
4
IRON 0.06 mg ... 0%
% OF CALORIES FROM
PROTEIN . .. . .. .. .. . .. .. .. .. 29%
CARBOHYDRATE. . . . . . 3g . . . 32%
FAT . . . . .. . . . . . . . . . .. . . . . . . . 39%
EXCHANGES:
VEGETABLE - 0.1
Deviled Ham Dip
V4 cup (60 mL) nonfat sour cream
2 -5 ounce cans (300 mt) deviled ham
V4 cup (60 mt) shredded lowfat
cheddar cheese
1 teaspoon paprika
2 tablespoons pickle relish
1 tablespoon chopped onion
118teaspoon dry mustard
Speed: Variable#3 to4
Time: 5 - 10 seconds or until chunky
Yield: 2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1cup (24OmL)
TOTAL SERVINGS. . . . . . .. . . . . . . 8
~L()RIES 127c
FAT 109
SATURATED FAT 3.49g
CH()LESTER()L . . . . . . . . . . . . 31 mg
Place all ingredients in the Vita-Mix container in
order listed. Secure complete 2-part lid. Select
VARIABLE speed #3 to 4. Turn machine on and
run 5 to 10 seconds or until ingredients are mixed
to desired consistency. You may need to stop
machine and run a spatula inside the container to
integrate ingredients halfway through process. Do
not over mix. If necessary, use the tamper to press
any ingredients into the blades while processing.
FIBER 0.13g
PR()TEIN 7g
SC>DIUM . . . . . . . . . . . . . . . . . 315 mg
PC>TASSIUM . . . . . . . . . .. . . . . 28 mg
SUGAR 2g
% ()F DAILYVALUE FR()M:
VITAMIN A 40 RE ... 6%
VITAMIN C . . .. . . . . 0.3 mg ... 0%
CALCIUM 41 mg ... 4%
IR()N 0.8 mg ... 4%
% ()F CAL()RIES FR()M
PRC>TEIN.. .. .. .. .. .. .. .. .. . 22%
CAROOHYDRATE . . . . . . 3g . . . 10%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 69%
EXCHANGES:
LEAN MEAT -0.9
OTHER CARBS/SUGAR - 0.1
FAT-1.4
Spinach Dip 0/
1 cup (240 mt) nonfat sour cream
or yogurt
1 cup (240 mt) nonfat mayonnaise
112cup (120 mt) frozen spinach
(thawed and well drained)
1 package KnoIT@dry vegetable
soup mix
Speed: Variable#3 to 4
Time: 5 - 10 seconds until well blended
Yield: 2-1/2 cups (600 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1/4 cup (6OmL)
TOTALSERVINGS .10
CAL()RIES 56c
FAT. . . . .. . . . . . . . .. . . . .. . . . 0.14g
SATURATEDFAT O.06g
CH()LESTER()L 0.13mg
Place all ingredients in the Vita-Mix container.
Secure 2-part lid. Select VARIABLE, speed #3 to 4.
Turn machine on and allow to run 5 to 10 seconds
or until ingredients are mixed to desired consisten-
cy. You may need to stop machine and run a
spatula inside the container to integrate ingredi-
ents halfway through process. Do not over mix. If
necessary, use the tamper to press any ingredients
into the blades while processing. Serve in dark
pumpernickel bread bowl with vegetables and
bread pieces .
FIBER .0.3g
PR()TEIN 2g
SC>DIUM . . .. . . . . .. . . . .. . . 322 mg
PC>TASSIUM . . . . . . . . . . .. . . . 91 mg
SUGAR 4.62g
%()FDAILYVALUEFR()M:
VITAMINA 98RE. . . 15%
VITAMINC 2 mg ...4%
CALCIUM 38mg ...4%
5
IR()N .. .. .. .. .. ... 0.3 mg ... 2%
% ()F ~WRIES FR()M
PRC>TEIN 160/.
~HYDRATE 109 ..82%
FAT. . . . . . . . . . . . . . . . . . . . . . . . .3%
EXCHANGES:
BREAD I STARCH -0.1
VEGETABLES - 0.1
Onion Dip 'll
1 cup (240 mL) nonfat sour cream or
yogurt
1 cup (240 mL) lite or nonfat
cream cheese
2 tablespoons dry onion soup mix
2 green onions, chopped (optional)
Speed:
Time:
Yield:
Variable #5 to #6
15 to 20 seconds
1-1(2 cups (360 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1/4 cup (6OmL)
TOTAL SERVINGS.. . .. .. . . .. . .. 6
CALC>RIES 90c
FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.3g
SATURATEDFAT .0.lg
CHC>LESTERC>L 3.1mg
Place sour cream, cream cheese and onion soup
mix in Vita-Mix container in order listed. Secure
2-part lid. Select VARIABLE, speed #5 to 6. Run
machine for 15 to 20 seconds or until ingredients
are mixed to desired consistency. You may need to
stop machine and run a spatula inside the contain-
er to integrate ingredients halfway through
process. If necessary, use the tamper to press any
ingredients into the blades while processing. Do
not overmix. Stir in chopped onions, if desired.
Serve with chips orfresh vegetables.
FIBER 0.5g
PRC>TEIN 9g
SC>DIUM. . . . .. . . . .. . . . . . . 636 mg
roTASSIUM . . . . . . . . . . .. . . 189 mg
SUGAR 4.3g
% C>FDAILY VALUE FRC>M:
VITAMINA 221RE. . . 15%
VITAMINC . . . . . . .0.11mg ...0%
CALCIUM 169mg . . . 15%
IRC>N 0.1mg ... 0%
% C>FCALC>RIESFRC>M
PRC>TEIN 41%
CAROOHYDRATE . . . . . 12g. . . 56%
FAT. . . . . . . . . . . . . . . . . . . . . . . . .3%
EXCHANGES:
BREAD/STARCH - o.
6
Salsas
California Salsa, pg. 8
7
--
---
-- -- - --
California Salsa 0/
1/4 cup (60 mL) fresh cilantro
1/2 medium onion
1 teaspoon fresh lemon juice
6 ripe roma tomatoes, quartered
1 serrano chile pepper
1 teaspoon vinegar
1 teaspoon salt (optional)
Speed:
Time:
Variable #4 to 5
5 - 10 seconds,
until coarsely chopped
2-1/2 cups (600 mL)
Yield:
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1 cup
TOTAL SERVINGS 10
CALORIES 12c
FAT . . . . . . . . . . . . . . . . . . . . . . . 0.14g
SATURATED FAT 0.02g
CHOLESTEROL. . . . . . . . . . . . . . . Og
Place all ingredients in the Vita-Mix container in
order listed. Secure complete 2-part lid by locking
under tabs. Select VARIABLE, speed #4 to 5. Lift
black lever to ON position and allow machine to
run 5 to 10 seconds or until ingredients are
chopped to desired consistency. You may need to
stop machine and run a spatula inside of container
to integrate ingredients halfway through process.
If necessary, use the tamper to press any ingredi-
ents into the blades while processing. Do not over
mix.
Servewith tortilla chipsor Doritos@.
FIBER 0.58g
PROTEIN ... . . . . . . . . . . . . . . . . O.5g
SODIUM. . . . . . . . . . . . . . . . . . .4 mg
POTASSIUM. . . . . . . . . . . . . . 110 mg
SUGAR 1.67g
% OF DAILYVALUE FROM:
VITAMIN A 73 RE . . . 15%
VITAMIN C 19 mg... 30%
CALCIUM 4 mg ... 0%
IRON 0.24 mg ... 2%
% OF CALORIES FROM
PROTEIN .14%
CARBOHYDRATE 2.7g . . . 77%
FAT. . . . . . . . . . . . . . . . . . . . . . . . .9%
EXCHANGES:
VEGETABLES -0.5
Salsa Mexicano 0/
2 cups (480 mL) stewed tomatoes
4 ounces (120 mL) jalapeno peppers
4 ounces (120 mL) green chilies
1 tablespoon vinegar
2 tablespoons tomato paste
1/2 teaspoon dried parsley
or cilantro
1/2 teaspoon salt (optional)
Speed:
Time:
Yield:
Variable #4 to 5
3 - 5 secondsor until chunky
2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1 cup
TOTAL SERVINGS. . . . . . . . . . . . . . 8
CALORIES 25c
FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2g
SATURATED FAT 0.02g
CHOLESTEROL. . . . . . . . . . . . . . . . 0
Place all ingredients in the Vita-Mix container in
order listed. Secure complete 2-part lid. Select
VARIABLE, speed #4 to 5. Lift black lever to ON
position and allow machine to run 3 to 5 seconds
or until ingredients are chopped to desired
consistency. You may need to stop machine and
run a spatula inside of the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Servewith tortilla chipsor Doritos@.
FIBER 1.14g
PROTEIN .. . . . . . . . . . . . . . . . . 0.91g
SODIUM . . . . . . . . . . . . . . . . . 456mg
POTASSIUM. . . . . . . . . . . . . . 217 mg
SUGAR 2.77g
% OF DAILY VALUE FROM:
VITAMIN A 70 RE . . . 15%
VITAMINC .19mg.. .30%
CALCIUM 25mg ...2%
8
IRON 0.9mg ... 6%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . 12%
CARBOHYDRATE. . . . . . 6g . . . 82%
FAT. . . . . . . . . . . . . . . . . . . . . . . . . 6%
EXCHANGES:
VEGETABLES - 1.0
Salsa de Tomato 0/
3 fresh tomatoes, quartered
1/4 to 1 medium onion, quartered
Up to 1/2 cup (120 mL) green chilies
(mild or hot)
1/4 teaspoon black pepper
1/2 teaspoon sugar or other
sweetener
1 tablespoon vinegar
1/2 teaspoon salt (optional)
Place all ingredients in the wet blade container in
order listed. Secure complete 2-part lid by locking
under tabs. Move speed control lever to
VARIABLE #4 to 5. Lift black lever to ON position
and allow machine to run 3 to 5 seconds or until
ingredients are chopped to desired consistency.
You may need to stop machine and run a spatula
inside the container to integrate ingredients
halfway through process. Do not over mix. If
necessary, use the tamper to press any ingredients
into the blades while processing.
Serve with tortilla chips or Doritos@.
Speed:
Time:
Yield:
Variable #4 to 5
3 - 5 seconds or until chunky
2 cups (480 mL)
IRON 0.27mg ... 2%
%OFCALORIESFROM
PROTEIN .12%
CARBOHYDRATE 3.4g. . .79%
FAT. . . . . . . . . . . . . . . . . . . . . . . . . 9%
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1 cup
TOTAL SERVINGS . . . . . . . . . . . . . . 8
CALORIES 15c
FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2g
SATURATEDFAT 0.02g
CHOLESTEROL . . . . . . . . . . . . . . . Og
FIBER 0.7g
PROTEIN . . . . . . . . . . . . . . . . . . . O.5g
SODIUM. . . . . . . . . . . . . . . . . . 54 mg
POTASSIUM. . . . . . . . . . . . . . 124 mg
SUGAR 2.24g
% OF DAILY VALUE FROM:
VITAMIN A 31 RE ... 6%
VITAMINC 12mg...20%
CALCIUM . . . . . . . . . 4.4 mg ... 0%
EXCHANGES:
VEGETABLE - 0.6
9
- --
Your Recipes
10
Peanut Butter, pg. 22
11
-
---- ----
Butter 0/
2 cups (480 mL) heavy
whipping cream
1/8 to 1/4 teaspoon salt, to taste
Speed:
Time:
Yield:
Variable #5 to 6
15 - 20 seconds
1 cup (240 mL)
NUTRrnONINFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTALSERVINGS .16
CALORIES . . . . . . . . . . . . . 103c
FAT. . . . . . . . . . . . . . . . . . . . . . . . . llg
SATURATEDFAT . . 6.84g
CHOLESTEROL. . . . . . . . . . . . 41 rng
Place cream in Vita-Mix container and secure
2-part lid. Select VARIABLE, speed #1 quickly
increase speed to VARIABLE #10 then to HIGH.
Run machine until mixture is thick and you hear a
change in the sound of the machine. Stop. Scrape
the sides of the container with a spatula and stir
once into center. Reset machine to VARIABLE,
speed #5. Turn machine on for 5 seconds, stop and
scrape sides again. Repeat this procedure several
times until you see the mixture starting to flow
easier and fluid appears. Run for a few more
seconds until solid butter sets up in center of
container on top of blades. Drain off liquid by
placing butter in a fine strainer. Remove butter to
a bowl and add salt (1/8 of a teaspoon at a time) to
taste. Work butter with the spatula to remove as
much liquid as possible.
FIBER Og
PROTEIN .. . . . . . . . . . . . . . . . . 0.61g
SODIUM 29.4 rng
POTASSIUM 22.44 rng
SUGAR 0.83g
% OF DAILYVALUE FROM:
VITAMIN A 125.3 RE ... 8%
VITAMIN C . . . . . . . . 0.2 rng ... 0%
CALCIUM . . . . . . . 19.23 rng ... 2%
IRON 0.01rng ... 0%
% OF CALORIES FROM
PROTEIN .. .. .. .. . .. .. .. .. .. . 2%
CARBOHYDRATE. .. 0.83g ... 3%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 95%
EXCHANGES:
MILK-0.1
FAT- 2.1
12
Mayonnaise 0/
3/4 cup (180mL) Fleischmann's@
Egg Beaters
1-1/4 teaspoon dry mustard
1 teaspoon salt
4 tablespoons fresh lemon juice
2-1/4 cups (540mL) canola oil
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 64
CALORIES . . . . . . . . . . . . . . . . . . 70 c
FAT . . . . . . . . . . . . . . . . . . . . . . . . 7.7g
SATURATED FAT .. . . . . . . . . . O.54g
CHOLESTEROL. . . . . . . . . . . . . 0 mg
Place eggs, mustard, salt and lemon juice in the
Vita-Mix container. Secure 2-part lid. Select
VARIABLE, speed #6. Turn on machine and start
pouring in the oil in a thin, steady stream until it is
gone and mixture is thick (30 seconds). Stop and
stir in any oil sitting on top. Refrigerate and use
within 2 to 4 weeks. Makes 1 quart.
Speed:
Time:
Yield:
Variable#6
30seconds
1 quart (.96Ltr.)
IRON. . . . . . . . . . . .. 0.1 mg ... 0%
% OF CALORIES FROM
PROTEIN .2%
CARBOHYDRATE. .. 0.14g ...1%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 97%
EXCHANGES:
FAT-1.5
Cooked Mayonnaise
1-112cup (360mL) water
1/2 cup (120mL) white rice vinegar
2 teaspoons sugar
1 cup (240mL) egg substitute
2 teaspoons dry mustard
2/3 cup (160mL) all-purpose flour
2 cups (480mL) canola oil
2 teaspoons salt (optional)
Speed: High / Variable#5
Time: 4 to 5 minutes
Yield: 1quart (.95Ltr.)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 64
CALORIES . . . . . . . . . . . . . . . . . . 68 c
FAT. . . . . . . . . . . . . . . . . . . . . . . . 6.9g
SATURATED FAT . . . . . . . . . . . . O.5g
CHOLESTEROL. . . . . . . . . . . . . 0 mg
FIBER O.Olg
PROTEIN 0.3g
SODIUM. . . . . . . . . . . . . . . . . .41 mg
POTASSIUM 5.2mg
SUGAR 0.08g
% OF DAILY VALUE FROM:
VITAMINA 0.02RE ... 0%
VITAMINC 0.44mg ... 0%
CALCIUM 2.1mg ... 0%
Place hot water, vinegar, sugar, salt and mustard in
the Vita-Mix container. Secure 2-part lid. Select
VARIABLE, speed #1. Turn on machine and
quickly increase speed to #10; then to HIGH. Run
machine for 4 to 5 minutes until steaming hot.
Decrease speed to #5 and with the machine run-
ning, add the flour through the lid opening. As the
mixture thickens, add the eggs. Then add the oil in
a steady pencil thin stream. Stop and empty into a
container with a lid and refrigerate. Makes 1 quart
(.95 Ltr.).
FIBER O.04g
PROTEIN . . . . . . . . . . . . . . . . . . . 0.6g
SODIUM 6.5mg
POTASSIUM 6.5mg
SUGAR 0.21g
%OFDAILYVALUEFROM:
VITAMINA ORE ...0%
VITAMINC . . . . . . . .. 0 mg ...0%
CALCIUM 3mg ...0%
13
IRON. . . . . . . . . . .. 0.13 mg ... 0%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . . 3%
CARBOHYDRATE. . .. 1.2g ... 7%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 90%
EXCHANGES:
BREAD/STARCH -0.1
VERY LEAN MEAT - 0.1
FAT- 1.3
--
Strawberry Butter 0/
1/2 cup (120 mL) strawberry preserves
1/2 teaspoon brandy flavoring
1-1/2 cups (360 mL) unsalted butter,
softened
Speed:
Time:
Yield:
Variable#3 to 4
15- 20seconds
2 cups(480mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTAL SERVINGS. . . . . . . . . . . . .32
CALORIES . . . . . . . . . . . . . . . . . . 89 c
FAT 9g
SATURATED FAT . . . . . . . . . . . . 5.4g
CHOLESTEROL. . . . . . . . . . . . 23 mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process, if necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removeto anairtight containerandrefrigerate.
FIBER Og
PROTEIN . . . . . . . . . . . . . . . . . . .0.lg
SODIUM. . . . . . . . . . . . . . . . . . . 4 mg
POTASSIUM 7mg
SUGAR 1.76g
%OFDAILYVALUEFROM:
VITAMINA 80RE ... 6%
VITAMINC . . . . . . . . 0.6mg ... 2%
CALCIUM 2.5mg ...0%
IRON. . . . . . . . . . .. 0.02 mg ... 0%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . . 0%
CARBOHYDRATE ... 3.3 g . . . 14%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 85%
EXCHANGES:
OTHER CARBS/SUGAR - 0.3
FAT-1.7
Chutney Pecan Butter
1 cup (240 mL) pecans
1/3 cup (80 mL) mango chutney
1 cup (240 mL) unsalted butter,
softened
Speed:
Time:
Yield:
Variable #3 to 4
15 - 20 seconds
1-1/2 cups (360 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1 tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 24
CALORIES 110 c
FAT l1.4g
SATURATED FAT 5.05g
CHOLESTEROL. . . . . . . . . . . . 21 mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removetoan airtight containerandrefrigerate.
FIBER 0.43g
PROTEIN .. . . . . . . . . . . . . . . . . . O.5g
SODIUM .35mg
POTASSIUM. . . . . . . . . . . . . . . 24mg
SUGAR O.22g
%OF DAILY VALUE FROM:
VITAMIN A 72 RE ... 6%
VITAMIN C . . . . . . .0.13mg ...0%
CALCIUM 5mg ...0%
14
IRON 0.2mg ... 2%
%OF CALORIES FROM
PROTEIN. . . . . . . . . . . . . . . . . . . . 2%
CARBOHYDRATE 3g ... 9%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 89%
EXCHANGES:
OTHER CARBS/SUGAR - 0.1
LEANMEAT- 0.1
FAT- 2.2
Honey Butter 0/
1-1/2 cups (360 mL) butter, softened
1 cup (240 mL) light olive or canola oil
1/2 cup (120 mL) honey (or to taste)
Speed:
Time:
Yield:
Variable #3 to 4
15 - 20 seconds
2-1/3 cups (560 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 37
CALORIES 133 c
FAT .. . . . . . . . . . . . . . . . . . . . . . 13.4g
SATURATED FAT . . . . . . . . . . . . 5.5g
CHOLESTEROL. . . . . . . . . . . . 20 mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removeto anairtight containerandrefrigerate.
FIBER O.Olg
PROTEIN .. . . . . . . . . . . . . . . . . . O.lg
SODIUM. . . . . . . . . . . . . . . . . . 76 mg
POTASSIUM .5mg
SUGAR 3.56g
%OFDAILYVALUEFROM:
VITAMINA . . . . . . .. 69RE ... 6%
VITAMINC 0.02mg ... 0%
CALCIUM 2.5mg ... 0%
IRON . . . . . . . . . . .. 0.03 mg ... 0%
% OF CALORIES FROM
PROTEIN. . . . . . . . . . . . . . . . . . . . 0%
CARBOHYDRATE. . . . . .4g . . . 11%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 89%
EXCHANGES,
OTHER CARBS/SUGAR -0.2
FAT-2.7
Maple Walnut Butter
3/4 cup (180 mL) walnuts
3/4 cup (180 mL) unsalted butter,
softened
3 tablespoons maple syrup
2 teaspoons honey
1/8 teaspoon freshly grated nutmeg
Speed:
Time:
Yield:
Variable #3 to 4
15 - 20 seconds
2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 32
CALORlES 63c
FAT 6g
SATURATED FAT 3g
CHOLESTEROL .12mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removeto an airtight containerandrefrigerate.
FIBER 0.14g
PROTEIN . . . . . . . . . . . . . . . . . . . 0.5g
SODIUM. . . . . . . . . . . . . . . . . . . 1 mg
POTASSIUM .20mg
SUGAR 1.6g
% OF DAILYVALUE FROM:
VITAMIN A . . . . . . .. 41 RE ...4%
VITAMIN C 0.1 mg ... 0%
CALCIUM. . . . . . . . . . 5 mg ... 0%
15
IRON. . . . . . . . . . . .. 0.1 mg ...0%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . . 3%
CARBOHYDRATE. .. 2.15g... 13%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 84%
EXCHANGES,
OTHER CARBS/SUGAR - 0.1
FAT-1.1
----
---- -- -
Spreadable Butter
1-1/2 cups (360 mL) butter,
softened
1 cup (240 mL) light olive oil
Speed: Variable#3 to 4
Time: 15 - 20 seconds
Yield: 2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTALSERVINGS.. . . . . . .. . . . . . 2
CALORIES 139c
FAT 17g
SATURATEDFAT 6.4g
CHOLESTEROL. . . . . . . . . . . . 23 rng
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note: Remove to an airtight container and refrigerate.
This hardens in refrigerator, but is spreadable, like soft
margarine.
FIBER Og
PROTEIN 0.1g
SODIUM. . . . . . . . . . . . . . . . . . 88rng
POTASSIUM ..3rng
SUGAR 0.01g
%OFDAILYVALUEFROM:
VITAMINA . . . . . . .. 80RE ... 6%
VITAMINC . . . . . . . .. 0 rng ... 0%
CALCIUM 2.6rng ... 0%
IRON O.02rng ...0%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . .0%
CARBOHYDRATE ... 0.01g ...0%
FAT . . . . . . . . . . . . . . . . . . . . . . . 100%
EXCHANGES:
FAT-3.1
Savory Butter 0/
1-1/2 cups (360 mL) unsalted butter,
softened
3 tablespoons fresh snipped chives
3 teaspoons dry mustard
1/8 teaspoon salt
Dash red pepper sauce, to taste
Speed: Variable#3 to4
Time: 15- 20 seconds
Yield: 2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 32
CALORIES . .. . . . . . . . . . . . . .. . 78 c
FAT 9g
SATURATED FAT . . . . . . . . . . . .5.4g
CHOLESTEROL 23.3rng
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. Do not
over mix. If necessary, use the tamper to press any
ingredients into the blades while processing.
Note: Remove to an airtight container and refrigerate.
FIBER 0.02g
PROTEIN.. .. . .. .. . .. .. .. . .. 0.2g
SODIUM.. . . . .. . . .. . . .. . . . 10rng
POTASSIUM 4 rng
SUGAR 0.01g
%OFDAILYVALUEFROM:
VITAMINA . . . . . . .. 82RE ... 6%
VITAMINC 0.2rng ... 0%
CALCIUM 3.4rng ...0%
16
IRON 0.05rng
% OF CALORIES FROM
PROTEIN .1%
CARBOHYDRATE 0.1g ... 0%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 99%
EXCHANGES:
FAT- 1.7
Rum Raisin Butter
1/2 teaspoon rum flavoring
1 cup (240 mL) raisins
1-1/2 cups (360 mL) unsalted butter,
softened
Speed:
Time:
Yield:
Variable #3 to 4
15- 20seconds
2 cups (480mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 1 tablespoon
TOTAL SERVINGS . . . . . . . . . . . . . 40
CALORIES 72c
FAT 7g
SATURATEDFAT 4g
CHOLESTEROL .17mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. Do not
over mix. If necessary, use the tamper to press any
ingredients into the blades while processing.
Note: Removeto an airtight containerand refrigerate.
Thishardensin refrigerator,but is spreadable, like soft
margarine.
FlBER 0.14g
PROTElN .. . . . . . . . . . . . . . . . . . 0.2g
SODIUM 1.4mg
POTASSIUM. . . . . . . . . . . . . . . 29 mg
SUGAR 2.73g
% OF DAILYVALUE FROM:
VITAMlN A 64 RE ... 6%
VITAMlN C 0.12 mg ... 0%
CALCIUM. . . . . . . . . . 4 mg ... 0%
IRON 0.1mg ... 0%
% OF CALORIES FROM
PROTEIN... ... ... ...1%
CARBOHYDRATE ... 2.9 g . . . 15%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 83%
EXCHANGES:
FRUIT - 0.2
FAT-1.4
Tahini Butter iJl
1/2 cup (120 mL) pan roasted
sesame seeds
1-1/3 cups (320 mL) butter, softened
1/4 cup (60 mL) lemon juice
4 teaspoons tamari soy sauce
Speed:
Time:
Yield:
Variable #3 to 4
15 - 20 seconds
2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVlNG SIZE 1 tablespoon
TOTAL SERVlNGS . . . . . . . . . . . . . 32
CALORIES .. . . . . . . . . . . . . . . . . 80c
FAT 9g
SATURATED FAT 5g
CHOLESTEROL. . . . . . . . . . . . 21 mg
Roast sesame seeds lightly in a dry skillet. Place all
ingredients in the Vita-Mix container in order
listed. Secure 2-part lid. Select VARIABLE, speed
#3 to 4. Run machine for 15 to 20 seconds or until
mixed. You may need to stop machine and run a
spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removeto an airtight containerand refrigerate.
This hardensin refrigerator,but is spreadable, likesoft
margarine. Tahini butter is excellent on party
sandwiches.
FlBER O.4g
PROTEIN . . . . . . . . . . . . . . . . . . . O.5g
SODIUM . . . . . . . . . . . . . . . . . 121 mg
POTASSIUM. . . . . . . . . . . . . . . 15 mg
SUGAR O.09g
% OF DAILYVALUE FROM:
VITAMIN A 71 RE ... 6%
VITAMIN C 0.9 mg ... 2%
CALCIUM 5mg ...0%
17
IRON . . . . . . . . . . . . . 0.2 mg ... 2%
% OF CALORIES FROM
PROTElN . . . . . . . . . . . . . . . . . . . . 2%
CARBOHYDRATE 0.7g ... 4%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 94%
EXCHANGES:
FAT- 1.7
- - - - - -- -
Cheese Spread 0/
2 tablespoons nonfat mayonnaise
1 tablespoon lowfat or skim milk
Pinch salt (optional)
Dash pepper
4 slices fat free American cheese,
broken up
1 small fresh tomato
Speed: Variable#3 to 4
Time: 5 to 10 seconds
Yield: 1-1/4cups (300 mL)
~ONINFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE ...1/4 cup (60 mL)
TOTAL SERVINGS 5
CALORIES 106 c
FAT . . . . .. . . . . . .. . . . . . . . . . . . 4.9g
SATURATED FAT 3.2g
CHOLESTEROL. . . . . . . . . . . . 16 mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 5 to 10 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note: Removetoan airtight containerandrefrigerate.
FlBER 0.21g
PROTEIN . .. .. .. .. . .. .. . 8.2g
SODIUM. . . . . . . . . . . . . . . . . . 50 mg
POTASSIUM. . . . . . . . . . . . . . .43 mg
SUGAR 4.5g
% OF DAILYVALUE FROM:
VITAMIN A 11.3 RE ... 2%
VITAMIN C . . . . . . . .3.5 mg ... 6%.
CALCIUM 241 mg . . . 25%
IRON. . . . . . . . . . . . . .0.1 mg ... 0%
% OF CALORIES FROM
PROTEIN .31%
CARBOHYDRATE. . . . . . 7g . . .26%
FAT. . . . . . . . . . . . . . . . . . . . . . . . 42%
EXCHANGES:
VEGETABLES - 0.2
Chicken Spread
1/2 cup (120 mL) nonfat mayonnaise
1 cup (240 mL) chicken, cubed
1/4 cup (60 mL) sweet green bell
pepper, chopped
1 small stalk celery, chopped
1 pimiento
1/2 teaspoon salt (optional)
Speed: Variable#3 to 4
Time: 2- 5seconds
Yield: 1-1/4cups(300mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE ...1/4 cup (60 mL)
TOTAL SERVINGS . . . . . . . . . . . . . . 5
CALORIES . . . . . . . . . . . . . . . . . . 76 c
FAT . . . . . . . . . . . . .. . . . . . .. . . .2.5g
SATURATED FAT O.7g
CHOLESTEROL .19.3g
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 15 to 20 seconds or
until mixed. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removeto an airtight container and refrigerate.
FlBER 0.3g
PROTEIN 6.93g
SODIUM. . . . . . . . . . . . . . . . .260 mg
POTASSIUM. . . . . . . . . . . . . . . 82 mg
SUGAR .1.85g
% OF DAILYVALUE FROM:
VITAMIN A 22 RE ...2%
VITAMIN C 7 mg . . . 10%
CALCIUM . .. .. .. .. 8.2 mg ... 0%
18
IRON. . . . . . . . . . . . . .0.6 mg ... .4%
% OF CALORIES FROM
PROTEIN . .. . . .. . . . . . . . . .. . . 44%
CARBOHYDRATE 3.2g . . . 20%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 36%
EXCHANGES:
LEAN MEAT - 1.0
VEGETABLES - 0.1
Ham Spread
1/4 cup (60 mL) nonfat mayonnaise
2 tablespoons pickle vinegar
1-112cups (360 mL) light boiled ham,
cut into 1 inch pieces
2 teaspoons prepared mustard
1/2 teaspoon paprika
1 tablespoon onion, chopped
1 tablespoon prepared horseradish
(optional)
Speed:
Time:
Yield:
Variable #3 to 4
5 - 10 seconds, until chunky
2 cups (480 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE .1/4 cup
TOTAL SERVINGS. . . . . . . . . .. . . . 8
CALORIES. . . . . . . . . . . . . . . .. . 35c
FAT Ig
SATURATED FAT ... . . . . . . . . . 0.4g
CHOLESTEROL. . . . . . . . . . . . 12 mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 5 to 10 seconds or
until chunky. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note: Remove to an airtight container and refrigerate.
FIBER O.lg
PROTElN . 4.2g
SODIUM . . . . . . . . . .. . . . . . . 411 mg
POTASSIUM. . . . . . . . . . . . . . . 80 mg
SUGAR 1.22g
% OF DAllY VALUE FROM:
VITAMIN A 9 RE ... 2%
VITAMIN C . . . . . . . .0.2 mg ...0%
CALCIUM 4 mg ... 0%
IRON 0.4mg ... 2%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . 49%
CARBOHYDRATE 2.1g . . . 24%
FAT 26%
EXCHANGES:
VERY LEAN MEAT -0.4
FAT-0.1
Crab Meat Spread
1/4 cup (60 mL) lowfat milk
8-ounce package (240 mL) nonfat or
lite cream cheese, room
temperature, cut in four pieces
2 teaspoons lemon juice
1 clove garlic, pressed
1/4 teaspoon salt (optional)
Pepper, to taste
1 cup (240 mL) crab meat or imitation
crab meat
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVlNG SIZE 1 cup
TOTAL SERVINGS .. . . .. .. .. .. .. 6
CALORIES . . . . . . . . . . . . . . . . . . 61 c
FAT ... . . . . . . . . . . . . . . . . . . . . 0.45g
SATURATEDFAT 0.02g
CHOLESTEROL 22.3mg
Place all ingredients in the Vita-Mix container in
order listed. Secure 2-part lid. Select VARIABLE,
speed #3 to 4. Run machine for 5 to 10 seconds or
until chunky. You may need to stop machine and
run a spatula inside the container to integrate
ingredients halfway through process. If necessary,
use the tamper to press any ingredients into the
blades while processing. Do not over mix.
Note:Removeto an airtight container and refrigerate.
Speed:
Time:
Yield:
Variable #3 to 4
5 - 10 seconds,until chunky
2-1/2 cups (600mL)
FIBER 0.02g
PROTEIN .1OAg
SODIUM .258mg
POTASSIUM .172mg
SUGAR .1.70g
% OF DAILY VALUE FROM:
VITAMINA 170RE .. .10%
VITAMlNC 1.6mg ...2%
CALCIUM 149mg . . . 15%
19
IRON 0.2 mg ... .2%
% OF CALORIES FROM
PROTElN .. .. .. .. . .. .. .. .. .. 72%
CARBOHYDRATE 3.1g . . . 21%
FAT 7%
EXCHANGES:
VERY LEAN MEAT/PROTEIN - 0.6
--
------
Yolonnaise 0/
2 packages Mori-Nu Tofu@
1/2 cup (120 mL) plain nonfat yogurt
or nonfat sour cream
2 (0.7 ounce) packages Good Seasons@
Italian salad dressing mix or
Caesar Salad mix.
1 tablespoon lemon juice
Dash pepper
1/4 teaspoon sea salt
1 teaspoon Dijon@ mustard
1 tablespoon apple cider vinegar
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 2 tablespoons
TOTAL SERVINGS .16
CALORIES . . . . . . . . . . . . . . 26 c
FAT . . . . . . . . . . . . . . . . . . . . . . . . O.3g
SATURATED FAT .. . . . . . . . . . O.Olg
CHOLESTEROL 0.14mg
Place ingredients in Vita-Mix container in order
listed. Secure complete 2-part lid by locking under
tabs.Select VARIABLE, speed #3 to 4. Lift black
lever to ON position and blend until smooth,
about 10 seconds.
Speed:
Time:
Yield:
Variable#3 to 4
10 seconds
2 cups(480 mL)
FIBER O.Olg
PROTEIN .. . . . . . . . . . . . . . . . . . 3.2g
SODIUM. . . . . . . . . . . . . . . . . 370 mg
POTASSIUM. . . . . . . . . . . . . . . 32 mg
SUGAR .1.68g
% OF DAILYVALUE FROM:
VITAMIN A . . . . . . . . 0.2 RE ... 0%
VITAMIN C . . . . . . . . 0.5 mg ... 0%
CALCIUM 18 mg ... 2%
IRON. . . . . . . . . . . .. 0.3 mg ... .2%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . 53%
CARBOHYDRATE 2.2g . . . 37%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 10%
EXCHANGES:
BREAD / STARCH -0.1
Heart Warmin' Fruit Spread 0/
2 cups pears, fresh, canned or
frozen (thawed)
1 cup (240 mL) fresh or canned
pineapple
1/4 cup (60 mL) hot or mild green
chiles (1/2 to 1 can)
1/2 cup (120 mL) to 1 cup (240 mL)
sugar or other sweetener, to taste
1 teaspoon Fruit Fresh@or lemon juice
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 2 tablespoons
TOTAL SERVINGS . . . . . . . . . . . . . 20
CALORIES .. . . . . . . . . . . . . . . . . 44 c
FAT . . . . . . . . . . . . . . . . . . . . . . . . O.lg
SATURATEDFAT O.Olg
CHOLESTEROL. . . . . . . . . . . . . 0 mg
Place all the ingredients in the Vita-Mix container
in the order listed. Secure 2-part lid. Select
VARIABLE, speed #1. Turn on machine and quick-
ly increase speed to #10; then to HIGH. Run
machine 3 minutes. Store spread in
refrigerator or freeze. Serve on your favorite
breads, crackers, bagels, ice cream or use it with or
over chicken or pork chops.
Cook's note: Otherfruits may beused,ifdesired.
Speed: High
Time: 3 minutes
Yield: 4 cups(.96Ltr.)
FIBER 0.6g
PROTEIN . . . . . . . . . . . . . . . . . . .0.lg
SODIUM 11.2mg
POTASSIUM. . . . . . . . . . . . . . . 30 mg
SUGAR .1O.3g
% OF DAlLY VALUEFROM:
VITAMIN A . . . . . . . . 0.5 RE ... 0%
VITAMIN C . . . . . . . 14.5 mg . . . 25%
CALCIUM . . . . . . . . 6.43 mg ...0%
20
IRON. . . . . . . . . . . .. 0.1 mg ... 0%
% OF CALORIES FROM
PROTEIN. . . . . . . . . . . . . . . . . . . . 1%
CARBOHYDRATE .. 11.3 g . . . 97%
FAT. . . . . . . . . . . . . . . . . . . . . . . . . 2%
EXCHANGES:
OTHER CARBS/SUGAR -0.5
FRUIT - 0.2
Peanut or Cashew Butter 0/
24 ounces (680g) roasted peanuts or
cashews
Variation: Almond Butter Substitute
roasted almonds. Add 1/2 cup (120 mL) oil
ifnecessary, refrigerate and pour off excess
oil next day.
Cook's Note: Canned nuts contain more oil
than nuts from a bin, and they process
more quickly. If using dry roasted or nuts
from a bin, add 2 tablespoons (30 mL) or
more vegetable oil.
Caution: Over processing will cause
serious overheating! Do not process for
more than 1 minute after mixture starts
circulating freely.
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVINGSIZE 2 tablespoons
TOTAL SERVINGS. . . . . . . . . . . . . 10
CALORIES . . . . . . . . . . . . . . . . . 401 c
FAT 35g
SATURATED FAT . . . . . . . . . . . . 5.4g
CHOLESTEROL. . . . . . . . . . . . . 0 mg
Pour nuts in the Vita-Mix container. Secure
complete 2-part lid. Select HIGH. Turn machine
on and insert the tamper through the lid. Use the
tamper to push the nuts into the blades. In
1 minute you will hear a high pitched/
chugging sound. Once the butter begins to flow
freely through the blades the motor sound will
change from a high pitch, to a low laboring sound.
Pour into container and store covered.
This recipemay be doubled.
Speed: High
Time: 1 minute (seeCook's Notes)
Yield: 1-1/2 cups (360 mL)
FIBER 6g
PROTEIN . . . . . . . . . . . . . . 18.4g
SODIUM. . . . . . . '. . . . . . . . . . 525 mg
POTASSIUM. . . . . . . . . . . . . . 416 mg
SUGAR Og
%OFDAILYVALUEFROM:
VITAMINA 0 RE ... 0%
VITAMINC 0 mg ... 0%
CALCIUM 37mg ... 4%
IRON . . . . . . . . . . .. 1.12 mg ... 6%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . 17%
CARBOHYDRATE . .. lUg... 10%
FAT 73%
EXCHANGES:
LEAN MEAT -1.6
FAT-6.9
Raw Peanut Butter
4-1/2 cups (1.08 L) raw peanuts
3 tablespoons oil, canola or olive
Cook's Note: CAUTION!
Over-processing will cause serious
overheating! Do not process for more
than 1 minute after mixture starts
circulating.
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1 cup (240 mL)
TOTAL SERVINGS 7
CALORIES 584 c
FAT 52g
SATURATED FAT ... . . . . . . . . . 8.3g
CHOLESTEROL. . . . . . . . . . . . . . . Og
Place all ingredients in the Vita-Mix container.
Secure complete 2-part lid. Select HIGH. Turn
machine on and insert the tamper through the lid.
Use the tamper to push the nuts into the blades. In
1 to 2 minutes you will hear a high pitched/
chugging sound. Once the butter begins to flow
freely through the blades the motor sound will
change from a high pitch, to a low laboring sound.
Speed: High
Time: 1 to 2 minutes (seeCook's Notes)
Yield: 1-1/2 cups (360 mL)
FIBER 8g
PROTEIN 24.43g
SODIUM. . . . . . . . . . . . . . . . . . 17 mg
POTASSIUM. . . . . . . . . . . . . . 662 mg
SUGAR 2.91g
% OF DAILYVALUE FROM:
VITAMIN A 0 RE ... 0%
VITAMIN C 0 mg ... 0%
CALCIUM . . . . . . . . 86.4 mg ... 8%
21
IRON 4.3 mg . . . 25%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . 16%
CARBOHYDRATE. . . . . 15g . . . 10%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 75%
EXCHANGES:
LEAN MEAT - 2.2
FAT -10.2
---
--
Spinach Spread 0/
1 pkg (10.5 ounce) silken tofu
1 tablespoon lemon juice
1/4 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon dried tarragon
1/4 teaspoon salt
1 box (10 ounce) frozen chopped
spinach, thawed
1 cup (240 mL) coarsely shredded
carrots
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1/4 cup (6OmL)
TOTAL SERVINGS 8
CALORIES . . . . . . . . . . . . . . . . . . 36 c
FAT . . . . . . . . . . . . . . . . . . . . . . . . 1.2g
SATURATED FAT . . . . . . . . . . . . 0.2g
CHOLESTEROL. . . . . . . . . . . . . 0 mg
Place all ingredients in the Vita-Mix container.
Secure 2-part lid. Select VARIABLE, speed #5. Run
machine for 10-15 seconds or until blended. Serve
with crackers, pita triangles, or baguette slices. If
desired, add 1/4 cup (60 mL) chopped onions.
Note: You can also serve this as a hot hors d'oeuvre or
sandwich by spreading the spinach mixture on bread,
sprinkling with a little soy and grated Parmesan then
broiling until it starts to brown.
Speed: Variable#5
Time: 10 - 15 seconds
Yield: 2 cups (480 mL)
FIBER 1.59g
PROTEIN .3g
SODIUM . . . . . . . . . . . . . . . . . 106 mg
POTASSIUM. . . . . . . . . . . . . . 229 mg
SUGAR .1.05g
% OF DAILYVALUEFROM:
VITAMIN A 662 RE . . 130%
VITAMIN C . . . . . . .. 11 mg . . . 20%
CALCIUM. . . . . . . .. 56 mg ... 6%
IRON 1.12 mg ... 6%
% OF CALORIES FROM
PROTEIN .. .. .. .. .. .. .. .. .. . 30%
CARBOHYDRATE .., 4.3 g . . .43%
FAT . . . . . . . . . . . . . . . . . . . . . . . . 27%
EXCHANGES:
BREAD/STARCH -0.1
VERY LEAN MEAT - 0.2
VEGETABLES - 0.6 FAT - 0.1
Horseradish 0/
1 cup (240 mL) horseradish root,
peeled and cut in pieces
1/2 cup (120 mL) vinegar
1 tablespoon sugar
1/4 teaspoon salt
Speed:
Time:
Yield:
Variable #5 to #8
15 to 20 seconds
1 cup (240 mL)
NUTRITION INFORMATION
PER SERVING
(Values approximate per serving)
SERVING SIZE 1 tablespoon
TOTAL SERVINGS. . . . . . . . . . . . . 16
CALORIES .12c
FAT . .. . .. .. .. . . .. . .. . .. .. . O.04g
SATURATED FAT O.Olg
CHOLESTEROL. . . . . . . . . . . . . 0 mg
Select VARIABLE, speed #5. Drop pieces of horse-
radish through lid plug opening until all pieces are
grated. Scrape down sides with spatula and add
the remaining ingredients to the grated horse-
radish. Increase speed to #8 and blend until well
mixed about 15 to 20 seconds.
For Creamstyle horseradish: Follow abovedirections
and add 1/2 cup sour cream when blendingfinal
ingredients.
For Cocktailsauce:Preparebasicrecipefor horseradish.
Measure1/3 cup horseradish. Placein containerand
add 1 cup catsup or chili sauce. Blend on
VARIABLE, speed#4 until mixed. Store in jar with lid
andrefrigerate.
FIBER Og
PROTEIN . . . . . . . . . . . . . 0.42g
SODIUM. . . . . . . . . . . . . . . . . . 38 mg
POTASSIUM. . . . . . . . . . . . . . . 83 mg
SUGAR 0.78g
% OF DAILYVALUE FROM:
VITAMIN A .. . . . . . 0.24 RE ... 0%
VITAMIN C . . . . . . . 17.1 mg . . . 30%
CALCIUM 16mg ... 2%
22
IRON 0.21 mg ... 2%
% OF CALORIES FROM
PROTEIN . . . . . . . . . . . . . . . . . . . 13%
CARBOHYDRATE. .. 2.64g... 84%
FAT. . . . . . . . . . . . . . . . . . . . . . . . . 3%
EXCHANGES:
VEGETABLE - 0.4