Good Housekeeping - Smoothies

BES
B L E N DTE R
RECIPES!
SMOOTHIES
PlusSOUPS + DIPS
Includes:
TROPICAL
SMOOTHIES
FRUIT
100 +
SLUSHIES
ICE POPS
SUMMER
Simple
SOUPS
EASY
Delicious
DRESSINGS
Blender
Treats
SIMPLE, DELICIOUS BLENDER RECIPES
JONATHAN KITCHEN/GETTY IMAGES.
2 g o o d h o u s e k e e p i n g .c o m
Contents
Int roduction
4
Chapter 1
sunrise smoothies
6
Chapter 2
be rry smoothies
24
Chapter 3
t ro pical smoothies
36
Chapter 4
slush ie s, frozen tre ats
+ cocktails
48
Chapter 5
dips, spreads + dressings
60
Chapter 6
soups
72
Chapter 7
p o p overs,
pancakes + waffles
86
Welcome to Super Smoothies!
The Test Kitchen was literally buzzing as But the blender is such an enjoyable and easy
we tested and tasted our way through dozens tool to use that we couldn’t just stop there. We made
of recipes for smoothies, slushies, shakes, soups, dips, dressings, pestos, pancakes, popovers
pops and more for this book. Colorful arrays and waffles too — all with the whir of a blender.
of fruits and vegetables decked the counters We love healthy Carrot-Ginger Soup, which has
and inspired delicious combinations. Start your green tea in its broth. Feeling more indulgent?
day with a Coffee-Banana Smoothie that’s more Check out Broccoli & Cheddar Soup. Whether
delicious and better for you than any coffee you’re grilling meat, tossing pasta or topping
bar creation. Wake up with Green Light, a juice grilled veggies, we have pestos that are perfect.
of ginger, grapes and kale. After exercise, And if you’ve never made hummus from scratch,
power up with a Calcium-Boost Smoothie or prepare for a taste revelation. Is there a more fun
cool down with a refreshing Strawberry & way to get your kids eating pancakes than buzz-
Cucumber Slushie. In the following chapters, ing the berries right into the batter? Well, maybe,
you’ll find smoothies and juices for every if you add a few whole ones on top as well!
time of day, healthy juices, indulgent shakes, Whatever you decide to whirl in the blender,
fruity slushies and even a few cocktails. here are a few pointers to help things go smoothly.
Add liquid first. Let hot liquids Pulse your Do stir. Clean it
Then drop in “breathe.” way out. Stop the easily.
other juicy When blending If something is blender and stir Fill the blender
ingredients, hot soup, lodged under occasionally, halfway with
followed by remove the the blade, use scraping down warm water and
the rest. center cap of the Pulse button the side of add a drop of
The vortex the blender to dislodge it. the blender dish detergent.
created by the cover to prevent if necessary. Blend for a few
blending will pull spurting. seconds, then
the solids down rinse well.
and ensure an
even blend.
THE PICTURE PANTRY/GETTY IMAGES.
G O O D H O U S E K E E P I N G .C O M 5
Chapter 1
Istetiana/Getty Images.
Beet Red Refresher 8 oz fresh strawberries, quartered (2 cups)
11/2 cups cold water
Blend strawberries,
water, apple, beets,
1/2 small Granny Smith apple, lemon juice and
Total 5 min. | Makes 2 servings
peeled and sliced agave nectar until
1 cup sliced refrigerated cooked beets smooth and frothy.
This sweet-tart smoothie gives you more than 3 Tbsp lemon juice Pour into 2 tall
Pinkybird/Getty Images.
your recommended daily vitamin C and a double 1 Tbsp agave nectar glasses.
dose of manganese from the beets and berries
to help process carbs, protein and more. PER SERVING About 137 cal, 1 g fat (0 g sat), 3 g pro,
67 mg sodium, 33 g carb, 5 g fiber
BLENDED
Sunrise
Cranberry
Tea
Refresher
Total 10 min. plus cooling
Makes 2 servings
Green tea with ginseng gets

a major buzz from papaya,
apple and cranberry and
grapefruit juices to make
a smoothie that bursts with
fruit flavor.
1/2 cup chilled cranberry juice

1/2 cup chilled grapefruit juice
1 cup vanilla fat-free yogurt
1/2 papaya, seeded and cut up
Cranberries: James A. Guilliam/Getty Images. Strawberry Smoothie: Brett Stevens/Getty Images.
1/2 red apple, cut up

1/2 cup brewed green tea with
ginseng, cooled to room temp
5 to 7 ice cubes
In blender, combine cranberry

juice, grapefruit juice, yogurt,
papaya, apple, brewed tea and
ice and blend until mixture is
smooth and frothy. Pour into
2 glasses.
PER SERVING About 192 cal,
0 g fat (0 g sat), 6 g pro, 98 mg
sodium, 41 g carb, 2 g fiber
Strawberry 1/2 cup coconut

water
In blender, combine
coconut water,
Fields Smoothie 1/2 cup coconut

yogurt
1 cup strawberries
yogurt, strawberries
and peaches and
blend until mixture
Total 5 min. | Makes 2 servings 1/2 cup frozen is smooth and frothy.
peaches Pour into 2 glasses.
Peaches and strawberries get
a double dose of coconut in this
refreshing breakfast blend. PER SERVING About 120 cal, 4 g fat (3 g sat),
1.5 g pro, 17 mg sodium, 21 g carb, 4 g fiber
g o o d h o u s e k e e p i n g .c o m 9
Ginger-Mango Orange
Creme Smoothie
Total 5 min. plus freezing | Makes 2 servings
Freezing the fruit and veggies gives this extra body.

To make it a smoothie bowl, hold back 1/4 cup of the juice.
1 cup frozen mango chunks In blender, combine mango

1 small orange, peeled, seeds chunks, orange, carrot,
removed, frozen ginger, juice and yogurt
1 medium carrot, grated and blend until mixture is
(about 1/2 cup), frozen smooth and frothy. Pour
2 tsp grated fresh ginger into 2 glasses.
1 cup orange-carrot juice
1/2 cup vanilla yogurt
1 g fat (0.5 g sat), 5.5 g pro, 109 mg
Green Piña
Colada Smoothie
Total 5 min . | Makes 2 servings
Love a piña colada anytime! For breakfast we gave it

a bit of green to add a dose of vitamins K and A.
1 cup frozen In blender, combine pine

pineapple chunks apple, banana, spinach and
1 frozen banana, sliced coconut milk and blend until
2 cups baby spinach mixture is smooth and frothy.
1 cup light coconut milk Pour into 2 glasses.
PER SERVING About 192 cal, 7 g fat

(7 g sat), 5 g pro, 54 mg sodium,
30 g carb, 4 g fiber
Berry, Chia &

Mint Smoothie
Total 5 min . | Makes 2 servings
Just a spoonful of chia seeds thickens this berry-rich

smoothie. Swap in basil for the mint for a change of pace.
In blender, combine
1 cup frozen sliced
strawberries strawberries, raspberries,
1/2 cup frozen raspberries
beet, mint, chia and
1/2 cup grated beet
almond milk and blend
1/3 cup mint leaves
until mixture is smooth and
1 Tbsp chia seeds frothy. Pour into 2 glasses.
1 cup almond milk PER SERVING About 105 cal,
Mike Garten.
3.5 g fat (0.5 g sat), 3 g pro,

BLENDED
Sunrise
Mocha Blast 1 ripe banana, cut into pieces
1 cup ice cubes
In blender, combine banana,
ice, yogurt, coffee, almond
Smoothie 1/2 cup fat-free vanilla Greek yogurt

1/4 cup cold-brewed coffee
1 tsp almond butter
butter, cocoa powder and
vanilla and blend until mix
ture is smooth and frothy.
Total 5 min. | Makes 1 serving 2 tsp unsweetened cocoa Add sugar to taste, if using.
1/2 tsp vanilla extract Pour into a tall glass.
This blender breakfast gives you a beauty Sugar (optional)
Ted Cavanaugh.
boost: Cocoa provides skin-protecting flavonols;

PER SERVING About 250 cal, 4 g fat (0.5 g sat), 12 g pro, 36 mg sodium,
nut butter delivers healthy fats for supple skin. 45 g carb, 5 g fiber
BLENDED
Sunrise
Coffee-
Banana
Smoothie
An unexpected and
delicious pairing! If your
bananas are nice and ripe,
you can reduce the sugar
by a tablespoon or so.
2 ripe bananas (preferably

frozen), cut up
3/4 cup cold coffee
3/4 cup low-fat (1%) milk
3 Tbsp brown sugar
1 cup ice
Blend bananas, coffee, milk,

sugar and ice until smooth and
frothy. Pour into 2 tall glasses.
Creamy Kale 1 cup coarsely

chopped kale
In blender, combine
kale, pineapple,
Smoothie 11/2 cups frozen

pineapple chunks
1/2 cup plain fat-free
yogurt, milk, honey
and brown sugar
and blend until
Total 5 min. | Makes 1 serving Greek yogurt mixture is smooth
1/2 cup fat-free milk and frothy. Pour into
Frozen pineapple chunks and Greek 1 tsp honey a tall glass.
1 tsp brown sugar
yogurt give this super kale smoothie its
Mitch Mandel.
tangy taste and creamy texture. PER SERVING About 288 cal, 0 g fat (0 g sat),
17 g pro, 102 mg sodium, 58 g carb, 5 g fiber
goodhousekeeping.com 13
BLENDED
Sunrise
A IS FOR
AV O C A D O
SMOOTHIES
Move over, guacamole — this luscious
fruit is a “smooth” operator that
adds silky texture when blended.
Nothing but a ripe avocado will do
in a smoothie, so follow our tips
below. Health Bonus: Avocados are
hearthealthy and a good source
of folate, fiber and vitamin E.
SELECT
Look for the Hass variety, with
pebbly skin that turns darker.
Gently squeeze the fruit in the
palm of your hand. A ripe, ready
toeat avocado will feel firm but
still yield under gentle pressure.
(Avoid fruit that has dark blemishes
on the skin or is overly soft.)
RIPEN
Place the fruit in a plain brown
paper bag and store at room temp
for 2 days or until ready to eat.
Add an apple or a banana to the
bag to speed up the process (these
fruits give off natural ethylene gas,
which will help ripen avocados
organically). Hint: The more apples
or bananas you add, the faster
your avocados will ripen.
Green 4 kale leaves
(stems and tough
ribs removed and
In blender, combine
coconut water, grapes
Light Juice
and ginger and
discarded) blend until mixture
1 cup coconut water is smooth and frothy.
Total 10 min. | Makes 1 serving 1 cup seedless Pour into a tall glass.
Pinkybird/Getty Images (2).
STORE green grapes

Soft ripe avocados can be Kale balances the grapes’ sweetness 1 (1/2-in.) piece fresh
refrigerated for at least 2 to 3 days. peeled ginger, sliced
and adds a healthy boost of vitamins
A, C and K.
PER SERVING About 145 cal, 2 g fat (0 g sat),
14 g o o d h o u s e k e e p i n g .c o m
Green Grape 11/2 cups sweetened almond milk
1 medium Kirby cucumber,
In blender, combine
almond milk, cucumber,
Smoothie peeled and sliced
1 cup green seedless grapes
(preferably frozen)
grapes, celery and honey
and blend until mixture
is smooth and frothy.
Total 5 min. | Makes 2 servings 2 medium stalks celery, Pour into 2 glasses.
peeled and sliced
This blender wonder mixes celery, 2 tsp honey
cucumber, grapes and almond milk
for a satisfying snack. PER SERVING About 145 cal, 2 g fat (0 g sat), 2 g pro, 165 mg sodium,
Cultura Exclusive/Magdalena Niemczyk-ElanArt/Getty Images.
Fruity
Green
Smoothie
Talk about fully loaded!

Five varieties of fruit as
well as spinach, celery
and cucumber make this
a truly super smoothie.
2 cups water
1/2 cup baby spinach
2 stalks celery, chopped
1 Bartlett pear, cut up
1 green apple, cut up
1 ripe banana (preferably
frozen), cut up
2 slices ripe mango
1/4 cup diced pineapple
1/4 English (seedless)
cucumber, sliced
2 tsp honey
In blender, combine water,

spinach, celery, pear, apple,
banana, mango, pineapple,
cucumber and honey and
blend until mixture is smooth
and frothy. Pour into 2 tall
glasses.
ArxOnt/Getty Images.
BLENDED
Sunrise
Mango Madness 1 cup orange juice

1/2 cup coconut yogurt
In blender, combine orange
juice, yogurt, mango and
Smoothie 11/2 cups frozen mango
1 medium carrot,
carrot and blend until mix-
ture is smooth and frothy.
coarsely grated Pour into 2 tall glasses.
Mango, carrot and orange juice pack

this smoothie with vitamins A and C PER SERVING About 230 cal, 4 g fat (3 g sat), 3 g pro,
as well as fiber. 28 mg sodium, 48 g carb, 6 g fiber
StudioThreeDots/Getty Images.
BLENDED
Sunrise
Green
Papaya
Cooler
Total 5 min. | Makes 1 serving
Baby spinach and jalapeño

provide the hue (and heat)
in this luscious smoothie.
Frozen papaya chunks and
cucumber cool things off
for pure refreshment.
1 cup baby spinach

1 cup frozen papaya chunks
1/2 small cucumber,
peeled and sliced
1/2 jalapeño chile, seeded
1/4 cup coconut milk
In blender, combine spinach,

papaya, cucumber, jalapeño
and coconut milk and blend
frothy. Pour into a tall glass.
Lars Ranek/StockFood; design56/Getty Images (papaya).
Greens 1 cup baby spinach

1/2 cup chopped cucumber
In blender, combine
spinach, cucumber,
in a Glass 1 celery stalk, sliced

1/2 ripe banana, sliced
celery, banana,
pineapple, yogurt,
1/2 cup pineapple chunks coconut water and
1 container (5.3 oz) plain ice and blend until
fat-free Greek yogurt mixture is smooth
This smoothie is fully loaded with 1/2 cup coconut water and frothy. Pour into
protein, thanks to a single-serve 4 ice cubes a tall glass.
container of Greek yogurt.
18 goodhousekeeping.com
Healthy Banana 1/2 avocado
1 frozen ripe banana, chopped
In blender, combine avocado,
banana, almond milk, almond
Milkshake 1 cup unsweetened

almond milk
1 tsp almond butter
butter and vanilla and blend
frothy. Pour into 2 glasses.
Total 5 min. | Makes 2 servings 1 tsp vanilla extract
Good-for-you avocado makes this
PER SERVING About 175 cal, 11 g fat (1 g sat), 3 g pro, 100 mg sodium,
smoothie delectably thick and creamy. 20 g carb, 6 g fiber
Mighty Veggie Smoothie 4 small refrigerated
cooked beets, sliced
In blender, combine
beets, carrots, orange
3/4 cup shredded carrots juice, bananas and
1 cup orange juice flaxseeds and blend
2 frozen ripe bananas, until mixture is
Don’t let the name throw you! This fabulous blend of cut up smooth and frothy.
supersweet beets, carrots, orange juice and frozen bananas 1 Tbsp ground flaxseeds Pour into 2 glasses.
is a delicious way to power up — and get your veggies.
Ivana Jurcic/Getty Images.
BLENDED
Sunrise
Peach-Almond Banana– Double Orange

Smoothie Peanut Butter Smoothie
Total 20 min. | Makes 2 servings Smoothie Total 10 min. plus freezing | Makes 2 servings
Ripe peaches are a must for Total 10 min. | Makes 1 serving This morning marvel has
this smoothie. Be sure their a double dose of citrus.
background color at the stem For a skinnier but equally protein- While you’re peeling oranges,
end is a yellow or golden hue, friendly smoothie, swap in 2 tsp do a couple of extras and
not a greenish tinge. peanut butter powder mixed with freeze up to a month.
1 tsp water for the peanut butter.
1 cup peeled, sliced peaches 1 small ripe banana, cut in half 1 navel orange, peeled and frozen
(about 2 medium) 1/2 cup low-fat (1%) milk 1 cup vanilla low-fat yogurt
1 cup unsweetened peach juice 1 tsp creamy peanut butter 1 cup ice cubes
1/2 cup vanilla low-fat yogurt 1 tsp honey (optional) 1/2 cup orange juice
1 to 2 drops almond extract 3 ice cubes 2 tsp honey
3 ice cubes
In blender, combine peaches, peach In blender, combine banana, milk, In blender, combine orange, yogurt,
juice, yogurt, almond extract and ice peanut butter, honey (if using) and ice, orange juice and honey; blend
and blend until smooth and frothy. ice and blend until mixture is smooth until smooth and frothy. Pour into
Pour into 2 tall glasses. and frothy. Pour into a tall glass. 2 glasses.
PER SERVING About 195 cal, 1 g fat PER SERVING About 165 cal, 4 g fat PER SERVING About 188 cal, 2 g fat
(0 g sat), 5 g pro, 66 mg sodium, (2 g sat), 6 g pro, 85 mg sodium, (1 g sat), 7 g pro, 82 mg sodium, 37 g carb,
44 g carb, 1 g fiber 28 g carb, 2 g fiber 2 g fiber
Twomeows/Getty Images.
BLENDED
Sunrise
FROZEN ASSETS
Frozen fruit is a smoothie’s BFF. For a lusciously thick smoothie, using a creamy
fruit like mango, banana or avocado is a good move. Frozen fruit will make
your healthy smoothie even creamier. This is especially true with summer fruit:
Freezing is a great way to preserve its color, flavor and nutritional value.
(Plus, frozen fruit is a great substitute for ice cubes.)
BERRY-PICKING PRE-FREEZING PREP TO CHILL

POINTERS Blackberries: Remove stems Arrange fruit in a single
Berries should be plump, or leaves. Rinse carefully; drain. layer, pieces not touching,
freshlooking and uniformly Peaches, apricots, nectarines and on a jellyroll pan lined
colored. plums: Remove pits; cut into halves with parchment paper.
Avoid crushed or bruised or wedges and toss with a bit of Freeze, uncovered, until
fruit and cartons stained lemon juice to prevent browning. hard, about 4 hr.
with juice. Bananas: Peel and break Transfer fruit to freezer
Discard fuzzy fruit — into small chunks. weight bags (quartsize are
mold spreads quickly from Strawberries: Rinse, drain, then great for singleserving
berry to berry. hull; halve or quarter if you like. portions).
Raspberries: Remove stems Press out excess air, lay flat

and freeze up to 6 months.
From left: Republica, American Images Inc., Lew Robertson (all Getty Images).
or leaves; rinse carefully; drain.
Blueberries: Remove stems and
freeze unrinsed. Quickly rinse
under cold water just before using.
POWD E R BOOST Whey protein Soy protein Pea protein

Make protein powder a go-to for powder is a good powder is a plant powder is ideal
extra energy if you exercise hard. choice, but it based protein. As for vegans,
Buy a powder with a single ingre- comes from milk, effective as most vegetarians and
dient (look for “protein isolate” so use it only if animal sources of those with sen
on the label), not a protein “shake.” you can tolerate protein, it’s also sitivities to dairy,
Choose from the following: dairy. rich in nutrients. eggs or soy.
Kroeger/Gross/Getty Images.
Chapter 2
Claudia Totir/Getty Images.
Strawberries
& Cream
Smoothie
Frozen peach slices and

a small scoop of frozen
yogurt make this smoothie
extra thick (and a tad
decadent). Whirl in 2 Tbsp
toasted wheat bran for
a protein boost.
1 lb strawberries, hulled
1 cup frozen peach slices
2 cups low-fat vanilla
frozen yogurt
2 cups fat-free milk
2 tsp honey
In blender, combine straw-

berries, peach slices, frozen
yogurt, milk and honey and
and frothy. Pour into 2 glasses.

BLENDED
Berry
Berry Batido 1 cup frozen strawberries

1 cup frozen blueberries
In blender, combine
strawberries, blueberries,
or blackberries raspberries, goji berries
1 cup raspberries if using, banana and
1 cup goji berries (optional) walnuts and blend until
A batido is the Latin American version 1 ripe banana, cut up mixture is smooth and
of a fruit smoothie. We added walnuts 1 Tbsp walnuts, chopped frothy. Pour into tall glass.
to this recipe for a hit of protein and
PER SERVING About 339 cal, 7 g fat (1 g sat), 6 g pro,
subtle crunch. 5 mg sodium, 73 g carb, 19 g fiber
Deborah Ory/StockFood.
28
goodhousekeeping.com
Tracey Kuslewicz/Foodie Photography/Getty Images; Claudia Totir/Getty Images.
BLENDED
Berry
Orange,
Berry &
Avocado
Smoothie
This luscious smoothie

gets a major green boost
from iron-rich spinach
(the tender baby spinach
leaves are naturally sweet).
1 avocado
21/2 cups orange juice
2 cups frozen mixed berries
2 cups packed baby spinach
2 cups ice cubes

orange juice, frozen berries,
spinach and ice and blend
frothy. Pour into 4 glasses.
Pomegranate- 1/2 cup pomegranate

juice, chilled
In blender, combine
pomegranate juice,
Berry Smoothie 1/2 cup low-fat vanilla
yogurt
yogurt and berries
and blend until
Julia Sudnitskaya/Shutterstock.
1 cup frozen mixture is smooth

Total 5 min. | Makes 1 serving mixed berries and frothy. Pour
into tall glass.
High in vitamin C and potassium,
a great source of fiber and low in calo-
ries, the pomegranate has definitely PER SERVING About 250 cal, 2 g fat (1 g sat),
earned its power-food status. 6 g pro, 110 mg sodium, 52 g carb, 5 g fiber
BLENDED
Berry
Berry Tea
Pick-Me-Up
Total 10 min. plus cooling
Makes 1 serving
Tea gets the deluxe

smoothie treatment in
this creamy blend with
Greek yogurt, blueberries
and peaches.
1 cup brewed black tea,

cooled to room temp
1 container (5.3 oz) fat-free
vanilla Greek yogurt
1/2 cup frozen sliced peaches
1 cup fresh or frozen
blueberries
5 to 10 ice cubes
In blender, combine brewed

tea, yogurt, peaches, blueber-
ries and ice and blend until
mixture is smooth and frothy.
Pour into tall glass.
1 g fat (0 g sat), 16 g pro,
Berry Satisfying 2 cups frozen In blender, combine

Lescic/Shutterstock. Peach: Getty Images.
mixed berries mixed berries,

Smoothie 1 cup low-fat
vanilla yogurt
yogurt, banana, oats,
orange juice and
1 ripe banana, sliced honey and blend
Total 5 min. | Makes 4 servings 1/2 cup quick-cooking oats until mixture is
1/2 cup orange juice smooth and frothy.
Add fiber-rich oats to a morning 4 tsp honey Pour into 4 glasses.
smoothie? Absolutely! They
make it extra filling.
Strawberry 1/4 cup cranberry juice
cocktail, chilled
In blender, combine
cranberry juice, yogurt
Mania Smoothie 1 container (8 oz) low-fat
strawberry yogurt
1 cup frozen strawberries
and frozen strawberries
Pour into tall glass.
Get a triple dose of berry goodness
with juice, berries and yogurt. PER SERVING About 325 cal, 3 g fat (1.5 g sat), 11 g pro, 154 mg sodium,
67 g carb, 3 g fiber
Protein Power 3/4 cup fat-free milk
1/2 ripe banana
In blender, combine milk,
banana, raspberries,
Smoothie 1/2 cup frozen raspberries
1/2 cup frozen blueberries
blueberries, protein
powder and ice and blend
1 scoop (1 oz) vanilla whey until mixture is smooth and
Total 5 min. | Makes 1 serving protein powder frothy. Pour into tall glass.
5 ice cubes
This fruity smoothie delivers a serious
protein boost, thanks to vanilla whey
protein powder. PER SERVING About 284 cal, 2 g fat (1 g sat),
Cultura Exclusive/Magdalena Niemczyk—ElanArt/Getty Images.
BLENDED
Berry
Berry 2 cups frozen

raspberries
In blender, pulse
berries, bananas,
Smoothie Bowl 2 bananas, peeled
and cut into pieces
1/2 cup low-fat milk
milk and yogurt
until smooth but
still thick, stirring
Total 10 min. | Makes 2 servings 1/2 cup nonfat occasionally.
Greek yogurt Pour into 2 bowls.
Some days you just feel like a Sliced kiwi, blueber- Top with fruit and
bowlful of goodness. Pour this simple ries, sliced strawber- nuts as desired.
ries, mango slices,
smoothie into a bowl and top it chopped almonds,
with your favorite fruits and nuts. shredded coconut
PER SERVING About 210 cal, 1 g fat (0.5 g sat),

10 g pro, 48 mg sodium, 45 g carb, 8 g fiber
Danielle Daly.
Strawberry-
Chia
Smoothie
OJ isn’t the only way to

get your vitamin C in the
morning. Strawberries and
kiwis are very good sources
that’ll rev up your day.
1 cup frozen strawberries

2 kiwifruit, peeled
and chopped
3/4 cup fat-free milk
1 Tbsp chia seeds
1 tsp ground ginger
4 ice cubes
In blender, combine
strawberries, kiwis, milk,
chia seeds, ginger and ice
and blend until smooth and
frothy. Pour into tall glass.
Mitch Mandel.
BLENDED
Berry
Strawberry & 1 cup fresh or frozen

strawberries
In blender, combine
strawberries, apricot juice,
Apricot Smoothie 1 cup unsweetened
apricot juice, chilled
1/2 cup low-fat plain yogurt
yogurt and ice (if using)
Total 5 min. | Makes 2 servings 4 ice cubes Pour into 2 glasses.
(if using fresh fruit)
For a protein boost, add a
spoonful of toasted sliced almonds
to this morning blend. PER SERVING About 130 cal, 1 g fat (0 g sat), 4 g pro, 51 mg sodium,
Strawberry-Date 1 cup unsweetened

almond milk
In blender, combine
almond milk, ice,
Smoothie 8 ice cubes
6 frozen strawberries
strawberries, dates, vanilla
and salt and blend until
3 pitted dates mixture is smooth and
Total 5 min. | Makes 2 servings 1/4 tsp vanilla extract frothy. Pour into 2 glasses.
Pinch salt
Dates are high in fiber, potassium
and manganese. Better yet, because they
produce their caramel-like flavor
naturally, no sugar is required when
they are blended into smoothies. 27 g carb, 3 g fiber
Calcium-Boost 1 cup frozen strawberries

1 container (6 oz) fat-free
In blender, combine
strawberries, yogurt,
Smoothie plain yogurt
1/2 cup calcium-fortified
orange juice
orange juice and honey
Total 5 min. | Makes 1 serving 1 tsp honey Pour into tall glass.
Calcium-fortified orange juice and plain

yogurt are the dynamic duo in this smoothie
sweetened with strawberries and honey. PER SERVING About 227 cal, 1 g fat (0 g sat), 11 g pro, 137 mg sodium,
mbbirdy/Getty Images.
Chapter 3
RedHelga/Getty Images.
Tangy Mango 1 medium ripe mango
(12 oz), cubed
In blender, combine mango,
buttermilk, ice, honey,
Smoothie 3/4 cup buttermilk
4 ice cubes
vanilla and cardamom,
if using, and blend until
1 tsp honey mixture is smooth and
1/4 tsp vanilla extract frothy. Pour into tall glass.
Pinch ground cardamom
Low-fat buttermilk provides the tang or cinnamon (optional)
in this creamy blend of ripe mango
and a touch of spice. PER SERVING About 272 cal, 5 g fat (3 g sat), 10 g pro, 196 mg sodium,
BLENDED
Tropical
Tropical Peach 1 lb peaches, peeled and sliced

1 cup frozen mango
In blender, combine
peaches, mango, apple
or pineapple chunks juice and yogurt and blend
1/2 cup apple juice until mixture is smooth and
1/2 cup vanilla low-fat yogurt frothy. Pour into 2 glasses.
Sweet mango gives fresh peaches,
a good source of vitamins A and C,
a tropical twist. PER SERVING About 208 cal, 1 g fat (0 g sat), 5 g pro, 42 mg sodium,
40
Westend61/Getty Images.
BLENDED
Tropical
Avocado
& Kiwi
Smoothie
Avocado adds a luscious

creaminess to this yummy
drink, and kiwi and pine-
apple bring just the right
amount of sweetness.
1 avocado
2 kiwifruit, peeled
and quartered
1 cup plain fat-free yogurt
11/2 cups frozen pineapple
chunks

kiwifruit, yogurt and
pineapple and blend until
Pour into 2 tall glasses.
15 g fat (2 g sat), 11 g pro, 103 mg
Healthy Piña 11/2 cups frozen

pineapple chunks
In blender, combine
pineapple, banana,
Colada Smoothie 1 ripe banana, cut up
1 can (14 oz) light
coconut milk, yogurt
and ice and blend
coconut milk until mixture is
1 container (6 oz) smooth and frothy.
Rob Fiocca/StockFood.
vanilla fat-free Pour into 4 glasses.

Pineapple and coconut milk give yogurt
this a taste of the tropics you’ll love. 1/2 cup ice cubes
Serve in frosted glasses for brunch
with friends. 5 g pro, 43 mg sodium, 25 g carb, 2 g fiber
BLENDED
Tropical
Mango Tea
Delight
Active 10 min. | Total 10 min. plus
cooling | Makes 1 serving
Green tea is delicious

in a smoothie. Give it a
whirl with vanilla Greek
yogurt and succulent
chunks of mango.
1 tea bag (green tea)

1/2 cup vanilla fat-free
Greek yogurt
1 cup fresh or frozen
mango chunks
3 to 5 ice cubes
1. In small glass measuring cup,

steep tea in 1⁄2 cup boiling
water 3 to 5 min.; remove tea
bag and cool to room temp.
2. In blender, combine brewed
tea, yogurt, mango and ice and
and frothy. Pour into tall glass.
Creamy 2 kiwifruit, peeled and

quartered
In blender, combine
kiwifruit, frozen
Kiwi Freeze 2/3 cup vanilla fat-free
frozen yogurt
yogurt, sparkling
water and honey
2/3 cup chilled sparkling and blend until mix-
Total 10 min. | Makes 2 servings water or club soda ture is smooth and
2 tsp honey frothy. Pour into
News flash: One kiwifruit provides 2 frosted glasses.
more vitamin C than an orange,
Getty Images.
which makes this fizzy smoothie a PER SERVING About 117 cal, 0 g fat (0 g sat), 3 g pro,
healthful indulgence. 56 mg sodium, 27 g carb, 2 g fiber
Carrot-Pineapple 1 cup unsweetened light
coconut milk
In blender, combine
coconut milk, pineapple,
Smoothie 1 cup frozen pineapple chunks
3/4 cup freshly grated
peeled carrot
carrot, carrot juice, ginger
and agave and blend until
mixture is smooth and
Total 10 min. | Makes 2 servings 1/4 cup carrot juice frothy. Pour into 2 tall
1 (1-in.) piece peeled glasses and garnish with
Carrots get a tropical makeover in fresh ginger, sliced grated carrot.
these luscious smoothies with coconut 1 tsp agave nectar
milk, ginger and pineapple. Grated carrot, for garnish

Carrot-Coconut 1 cup freshly grated
peeled carrots
In blender, combine
carrots, pineapple, apple,
Smoothie 1 cup frozen pineapple chunks
1 small apple,
peeled and diced
coconut milk and
cinnamon and blend until
Total 5 min. | Makes 1 serving 1/4 cup light coconut milk Pour into tall glass.
Pinch ground cinnamon
This energizing smoothie will remind you
of carrot cake — but without the guilt! PER SERVING About 242 cal, 5 g fat (3 g sat), 4 g pro, 81 mg sodium,
Mitch Mandel.
BLENDED
Tropical
Cocoa-Almond 2 ripe bananas (preferably

frozen), cut up
In blender, combine
bananas, dates, cocoa,
Smoothie 3 pitted dates
2 Tbsp unsweetened cocoa
almond milk, almond butter
and ice and blend until mix-
3/4 cup almond milk ture is smooth and frothy.
Total 5 min. | Makes 2 servings 2 tsp almond butter Pour into 2 glasses.
1 cup ice cubes
Cocoa is a good source of iron, magnesium
and zinc and has almost 2 grams of fiber
per tablespoon. And it delivers maximum
chocolate buzz without a trace of fat. 55 g carb, 8 g fiber
Mighty Papaya 1 cup frozen papaya chunks

1 cup coarsely chopped kale
In blender, combine
papaya, kale, yogurt, milk
Smoothie 1/2 cup vanilla fat-free
Greek yogurt
and honey and blend
until mixture is smooth
1/2 cup fat-free milk and frothy. Pour into 2 tall
Total 5 min. | Makes 2 servings 1 tsp honey glasses.
Sweet mango and a touch of honey

perfectly complement the earthy
flavor of kale. PER SERVING About 233 cal, 1 g fat (0 g sat), 15 g pro, 102 mg sodium,
Tropical 1 banana,
sliced and frozen
In blender, pulse banana,
mango and pineapple with
Smoothie Bowl 1 cup frozen
mango chunks
1 cup frozen
almond milk until smooth but
still thick, stopping and stir-
ring occasionally. Add more
Total 5 min. | Makes 2 servings pineapple chunks liquid if needed. Pour into
1 cup almond milk 2 bowls. Top as desired.
Top this thick, fruity combo with chopped
almonds, shredded coconut, fresh kiwi,
mango and blueberries or any other fruits
and nuts you like. 43 g carb, 5 g fiber
Karl Newedel/Getty Images.
BLENDED
Tropical
TROPICAL THUNDER
Leave it to the tropics to produce fruits with exceptional
health benefits to add to your smoothies.
Pineapple Mango Coconut

not only tastes great but has lots of vitamins A and C, is praised for its high fiber
is stocked with vitamin C, potassium and fiber and is a content as well as significant
manganese and copper. great substitute for banana. amounts of iron and potas-
Vitamin C has diverse Its soluble fiber helps sium. Use coconut water or
health benefits, and copper, give a smoothie a creamy light coconut milk as a liquid
though needed only in small consistency and boosts its base or a tablespoon of
amounts, helps anemia. sweetness naturally. coconut flakes or a teaspoon
of coconut oil as an ingredi-
ent (and flavor booster).
Papaya Kiwifruit Banana

has a sweet and musky is a sweet and tart fruit adds creaminess to
taste, with soft and buttery that will perk up your taste smoothies and is a
flesh that will make your buds and add a shot good source of fiber,
smoothie extra creamy. of potassium, fiber and potassium, vitamin C,
A good source of vitamin C. Puree it with vitamin B6 and manga-
vitamin C and potassium, or without the skin. nese. Store ripe bananas
papaya contains the in the freezer to chill your
enzyme papain, which smoothie without ice!
helps digest protein.
Chapter 4
FRUIT
SLUSHIES
For best results, freeze fruit
ahead of time and make sure
any liquids are straight from
the fridge.
Westend61/Getty Images.
Peach Raspberry Mango
Slushie Slushie Slushie
Total 5 min. | Makes 4 servings Total 5 min. | Makes 4 servings Total 5 min. | Makes 4 servings
Frozen peaches make this a Did you know that a cup of raspber- Choose mangoes by aroma and
cinch. If you want to freeze your ries provides over half the daily feel, not color — some varieties can
own, blanch and peel them first. recommendation for vitamin C and have mottled green and be ripe,
almost a third of that for fiber? while others will have a rosy blush.
1 lb frozen peaches 1 lb frozen raspberries 8 oz frozen cubed mango

1 cup ice 2 cups ice 2 cups ice
1/2 12-oz can frozen limeade 1/2 12-oz can frozen limeade 1/2 12-oz can frozen limeade
(1/2 cup plus 2 Tbsp) (1/2 cup plus 2 Tbsp) (1/2 cup plus 2 Tbsp)
11/4 cups water 1 cup water 1 cup water
Club soda (optional) Club soda (optional) Club soda (optional)
In blender, combine peaches, ice, lime- In blender, combine raspberries, ice, In blender, combine mango, ice, lime-
ade and water. Pulse ingredients until limeade and water. Pulse ingredients ade and water. Pulse ingredients until
fully incorporated and almost smooth. until fully incorporated and almost fully incorporated and almost smooth.
Divide among 4 glasses. Top with a smooth. Divide among 4 glasses. Divide among 4 glasses. Top with a
splash of club soda if you like. Garnish Top with a splash of club soda if you splash of club soda if you like. Garnish
with additional peach slices. like. Garnish with additional berries. with additional mango slices.
PER SERVING About 102 cal, 0 g fat (0 g sat), PER SERVING About 117 cal, 1 g fat (0 g sat), PER SERVING About 94 cal, 0 g fat (0 g sat),
1 g pro, 0 mg sodium, 28 g carb, 2 g fiber 1 g pro, 1 mg sodium, 30 g carb, 7 g fiber 0 g pro, 0 mg sodium, 26 g carb, 1 g fiber
Mike Garten.
BLENDED
Slushies, Frozen Treats + Cocktails
Kiwi Slushie 6 kiwifruit, peeled and sliced

4 cups ice
In blender, combine kiwi, ice,
nectar, mint, lime juice and
Total 5 min. | Makes 4 servings 6 Tbsp agave nectar rum if using. Pulse ingredients
1/3 cup packed until fully incorporated and
fresh mint leaves almost smooth. Divide among
Some people peel kiwis before 2 tsp fresh lime juice 4 glasses. Top with a splash of
eating, while others don’t. Since 1 cup light rum (optional) club soda if you like. Garnish
you’re blending, it’s not necessary Club soda (optional) with additional kiwi slices.
to peel them — and leaving the skin
on will triple the fiber content. PER SERVING About 109 cal, 0.5 g fat (0 g sat), 1 g pro, 4 mg sodium,
Colin Faulkner.
StockFood/Getty Images.
BLENDED
Frozen
Margarita
One sip of this luscious

sweet-tart cocktail, and
you’ll understand why
it’s a classic.
4 cups ice
1/2 cup tequila
1/2 cup Cointreau (orange-
flavored liqueur)
1/4 cup fresh lime juice
(from 2 to 3 limes)
In blender, combine ice,

tequila, liqueur and lime juice
and blend until mixture is
smooth and frothy. Pour
into 4 glasses.
Mango
Margarita
Mango adds a taste of the

tropics to this tequila-based
favorite. You can swap in
2 cups of chopped berries
or other seasonal fruit for
the mango if you like.
6 cups ice
3 ripe mangoes,
peeled and chopped
3 Tbsp orange juice
2 Tbsp honey
2 Tbsp lime juice
1 tsp grated orange peel and
Blackberry- 1 cup plus 2 Tbsp
plain whole-milk
Pulse 1 cup yogurt, 2 Tbsp
honey and blackberries in food
Orange
yogurt processor until chunky. In small
1 cup white tequila (optional) 4 Tbsp honey, agave bowl, whisk remaining yogurt
or maple syrup
Yogurt Pops
and honey with zest. Add
In blender, combine ice, 1 cup blackberries alternate spoonfuls of yogurt
mango, orange juice, honey, 1 Tbsp grated mixtures to ice pop molds,
lime juice and orange peel Total 10 min. plus freezing | Makes 10 pops orange zest then use a toothpick to create
and tequila, if using, and blend a swirl pattern. Insert sticks
until mixture is smooth and Bright citrus and berries and freeze overnight.
frothy. Pour into 8 glasses. meet up in this yummy
Mike Garten.

5 g fat (0 g sat), 1 g pro, 2 mg smoothie on a stick. PER SERVING About 100 cal, 2 g fat (1 g sat),
sodium, 24 g carb, 2 g fiber 2 g pro, 25 mg sodium, 20 g carb, 2 g fiber
BLENDED
Strawberry 2 cups brewed red tea

(such as Celestial
In blender, combine
tea, strawberries,
& Cucumber Seasonings Red
Zinger), cooled
to room temp
cucumber, sugar
and ice and pulse
Slushie 1 16-oz pkg. frozen

strawberries
until mixture is
almost smooth.
1/2 large English Pour into 4 glasses.
Total 5 min. plus cooling | Makes 4 servings
(seedless)
cucumber,
This icy refresher gets its peeled and
cut into 1-in. pieces
kick from Red Zinger tea. 1 Tbsp sugar
You can use spiced rooibos, 2 cups ice cubes
raspberry or cranberry too.
Peach Melba 2 cups peeled and

sliced peaches
In blender, combine
peaches, raspberries,
Slushie
(fresh or frozen) ice, agave, sugar,
1 container (6 oz) lemon juice, vanilla
raspberries,
Total 5 min. | Makes 6 servings lightly mashed and vodka if using.
3 cups ice Pulse ingredients
1/4 cup agave nectar until mixture is almost
Originally this raspberry- 2 Tbsp sugar smooth. Divide
peach-vanilla ice cream 1 Tbsp fresh among 6 glasses.
combo was packed into an ice lemon juice Top with a splash
1 tsp vanilla extract of club soda if you
swan to celebrate the opera
1 cup vodka (optional) like. Garnish with
singer Nellie Melba. We love Club soda (optional) additional fruit.
this dairy-free version.
Watermelon 2 cups seedless

watermelon,
In blender, combine
watermelon,
Slushie cut into 1-in. pieces
1/2 cup pomegranate
juice
pomegranate juice
and ice and blend
until mixture is
Total 5 min. | Makes 1 serving 1/2 cup ice cubes smooth. Pour into
(about 4 large) tall glass.
Watermelon gives this
frosty drink excellent levels
Foxys_forest_manufacture/Getty Images.
of vitamins A, B6 and C,
and it’s also a valuable
source of potassium. PER SERVING About 150 cal, 0 g fat (0 g sat),
BLENDED
Pineapple-
Coconut
Slushie
Coconut cream is a thicker

version of coconut milk.
Cream of coconut, used
here, is sweetened coconut
cream and is popular in
beverages, not in cooking.
3 cups fresh pineapple chunks

1 15-oz can cream of coconut
6 cups ice
1 cup pineapple juice
1 tsp grated orange zest
11/2 cups dark rum (optional)
Club soda (optional)
In blender, combine pine-

apple, cream of coconut,
ice, pineapple juice, orange
zest and rum if using. Pulse
ingredients until fully incor-
porated and almost smooth.
Divide among 8 glasses.
Top with a splash of club
soda if you like. Garnish with
additional pineapple.
9.5 g fat (8.5 g sat), 0.5 g pro,
30 mg sodium, 52 g carb, 1.5 g fiber
Blueberry Pie 2 cups vanilla ice cream

1 6-oz container
Blend ice cream,
blueberries and
Shake blueberries graham crackers

2 sheets graham until smooth.
crackers, broken up, Pour into
or 4 vanilla wafer
Getty Images; Mike Garten.
Total 5 min. | Makes 2 servings 2 glasses.

cookies
A sip of pie? Yes, please! This
yummy shake even has the “crust”!
Peach Melba 2/3 cup vanilla Greek yogurt
2 Tbsp honey
In blender, puree yogurt, honey and
three-fourths of peaches until smooth.
Breakfast Pops 2 small ripe peaches,
chopped (about 11/2 cups)
Distribute raspberries and remaining
peaches among 6 to 8 ice pop molds.
1/4 cup raspberries, halved Fill each mold with about 1/4 cup yogurt
Total 10 min. plus freezing | Makes 6 pops
1/2 cup granola mixture, tapping to distribute, leaving
1/2 in. unfilled. Top with granola.
This breakfast-on-the-run will cool you Freeze until solid, 6 to 8 hr.
off and fill you up. Swap in any seasonal
fruits or your favorite flavored yogurt. PER SERVING About 95 cal, 1 g fat (1 g sat), 3 g pro, 30 mg sodium, 20 g carb, 2 g fiber
Mike Garten.
ICE MOLDS
Ice pop molds come in
many shapes, and most hold
between 1/3 and 1/2 cup of filling.
No molds? Use small paper cups
and add sticks after a couple of
hours of freezing.
Mike Garten.
BLENDED
Ginger Fruit 1 cup water

1/3 cup sugar
In small saucepan, heat water, sugar,
ginger and lemon peel on high to
Smash Pops 1 4-in. piece ginger,
sliced
dissolve sugar. Transfer to blender;
blend until smooth. Strain into
4 strips lemon peel measuring cup; discard solids.
Total 5 min. plus freezing | Makes 6 to 8 pops
2 kiwifruit Fill ice pop molds halfway; add fruit,
1 cup diced pineapple then remaining syrup to fill molds.
This spicy ginger syrup gives a Add sticks and freeze until solid,
decidedly grown-up twist to simple fruit- about 6 to 8 hr.
studded pops.
Berry Best 11/2 cups reduced-fat

plain Greek yogurt
Blend yogurt, blackberries,
blueberries, honey and sugar until
Fro-Yo Pops 1 6-oz container
blackberries
1 6-oz container
combined but still chunky. Divide
among ice pop molds; add sticks.
Freeze until solid, about 6 to 8 hr.
Total 5 min. plus freezing | Makes 8 pops blueberries
3 Tbsp honey
With equal parts berries and yogurt, 2 Tbsp sugar
these are a healthy and delicious option
for breakfast or snacks. PER SERVING About 75 cal, 1 g fat (0.5 g sat), 4 g pro, 15 mg sodium,
Mixed-Berry 8 oz strawberries
1/2 cup sugar, divided
Blend strawberries, 1/4 cup sugar,
1/4 cup water and lemon juice until
Blitz Pops 1 Tbsp lemon juice
1 6-oz container
smooth; transfer to measuring cup.
Wash blender. Blend blackberries,
blackberries 1/4 cup sugar and 1/4 cup water.
Total 5 min. plus freezing | Makes 8 pops
Fill ice pop molds halfway with
strawberry puree. Add blackberry
With a swirl of strawberries and puree to fill molds. Insert butter
blackberries, these simple pops are knife; stir to swirl purees. Add sticks;
as pretty as they are yummy. freeze until solid, about 6 to 8 hr.
PER SERVING About 67 cal, 0 g fat (0 g sat), 0.5 g pro, 1 mg sodium,

Iced Mocha 11/2 cups double-

strength coffee
Blend coffee, sweetened
condensed milk and cocoa until
Fudge Pops 3/4 cup sweetened
condensed milk
3 Tbsp unsweetened
smooth. Divide among ice pop
molds; add sticks. Freeze until
solid, about 6 to 8 hr.
Total 5 min. plus freezing | Makes 8 pops cocoa
This adult version of a fudge pop is

reminiscent of Vietnamese iced coffee.
Chapter 5
62
BLENDED
Dips, Spreads + Dressings
Lemony
Whipped
Ricotta
Total 10 min. | Makes 16 servings (2 cups)
This is delicious on
bread alone or topped with
veggies. You can also toss it
with cooked pasta or use it
as a dip for veggies.
4 oz cream cheese, softened

11/2 cups ricotta cheese
1/4 cup grated pecorino cheese
3 Tbsp milk
1/4 tsp salt
1/4 tsp ground black pepper
1/2 tsp grated lemon zest
In blender, combine cream

cheese, ricotta, pecorino, milk,
salt and pepper. Puree until
smooth. Stir in lemon zest.
Transfer to serving bowl.
Can be made ahead: Cover
and refrigerate up to 3 days.
PER 2-TBSP SERVING About
75 cal, 6 g fat (4 g sat), 4 g pro,
Green Goddess 1/2 cup sour cream

1/2 cup packed
In blender, combine
sour cream, tar-
Dressing fresh tarragon
1/2 cup packed
ragon, parsley,
mayonnaise, lemon
fresh parsley juice, anchovy fillets,
Total 10 min. | Makes 8 servings (1 cup) 1/3 cup mayonnaise chives, vinegar and
3 Tbsp fresh lemon juice salt until smooth.
Delicious as a dressing for chicken 5 anchovy fillets
salad with apple and walnuts, as dip 2 Tbsp snipped
PER 2-TBSP SERVING
on a platter of crudités or as the mayo fresh chives About 92 cal, 9 g fat
Mike Garten.
1 Tbsp cider vinegar (2 g sat), 1 g pro,

in deviled eggs. 217 mg sodium, 1 g
1/4 tsp salt
carb, 0 g fiber
Mike Garten.
BLENDED
Classic
Hummus
Active 20 min. | Total 1 hr. 20 min. plus soaking
Makes 14 servings
Use this yummy blend as a dip,

sandwich filling, salad ingredient
or breakfast bowl base.
1 cup dried chickpeas

1 tsp baking soda
4 cloves garlic
6 Tbsp fresh lemon juice
3/4 tsp salt
3/4 tsp ground cumin
3/4 cup tahini
1/3 cup water
1. In 4-qt saucepan, combine

chickpeas and baking soda; add
enough cold water to cover by 2 in.
Let stand at room temp overnight.
2. Drain chickpeas (do not rinse)
and return to pot along with enough
cold water to cover by 2 in. Heat
to boiling on high. Reduce heat to
medium; simmer 1 hr. or until chickpeas
are soft and skins have loosened.
3. In blender, pulse garlic, lemon juice,
salt and cumin until chopped. Add
tahini and water; pulse until smooth.
Drain cooked chickpeas and add to
tahini mixture; process until smooth,
stopping and stirring occasionally.
Store in airtight container in refrigera-
tor up to 2 weeks. Makes 31/2 cups.
PER 1/4 -CUP SERVING About 125 cal,
7.5 g fat (1 g sat), 5 g pro, 109 mg sodium,
H U M M U S 3 W AY S
Cardamom-Ginger
Stir 1 Tbsp grated peeled fresh ginger
and 1/2 tsp ground cardamom into
Classic Hummus recipe.
Roasted Pepper and Mint
Finely chop 3/4 cup each packed fresh
mint and roasted red peppers with 2 Tbsp
capers; stir into Classic Hummus recipe.
Spicy Cilantro
Stir 1 cup packed fresh cilantro,
finely chopped, and 1/4 cup sriracha into
Classic Hummus recipe.
BLENDED
Tomato-
Miso
Dressing
Serve over greens or as

a dip for veggies or a sauce
for grilled salmon.
1/4 cup canola oil

1 small shallot, sliced
1 jalapeño chile, sliced
1 clove garlic, chopped
8 oz tomatoes, chopped
3 Tbsp miso
3 Tbsp rice vinegar
1 Tbsp water
1. Heat oil in 10-in. skillet;

add shallot, jalapeño and
garlic and cook on medium
3 to 4 min. or until slightly
browned, stirring.
2. Add tomatoes and cook
5 min., stirring; cool.
3. In blender, combine
tomato mixture with miso,
rice vinegar and water.
Blend until smooth.
Creamy Brie 8 oz Brie cheese, rind

removed and discarded
In blender, combine
Brie, milk, lemon
Dressing
juice, olive oil, garlic,
Ed Young/Getty Images; Mike Garten.
1/4 cup milk

1/4 cup fresh lemon juice honey, salt and
3 Tbsp extra virgin olive oil pepper. Puree until
Total 5 min. | Makes 8 servings 1 clove garlic smooth.
1 tsp honey
Serve over a classic wedge salad, use 1/4 tsp salt
as a dip for crispy chicken tenders or 1/4 tsp pepper
stir into macaroni or potato salad.
Pepita Pesto 1 cup packed fresh cilantro leaves
1/2 cup olive oil
In blender, combine
cilantro, olive oil,
1/3 cup pepitas (pumpkin seeds) pepitas, lime juice,
Total 10 min. | Makes 8 servings (1 cup)
2 Tbsp lime juice garlic, cayenne and
1 clove garlic salt. Puree until
This pesto has subtle heat. To amp it up,
1/4 tsp cayenne (ground red) pepper almost smooth.
add a fresh serrano or jalapeño chile to 1/2 tsp salt
the blender along with the oil. Use on
grilled steak or your favorite tacos. PER 2-TBSP SERVING About 151 cal, 16 g fat (3 g sat), 2 g pro,
Mike Garten.
One-Step
Basil Pesto
Total 15 min. Makes 8 servings (1 cup)
Originally a “sauce” for pasta,

pesto has become a go-to as
a sandwich spread, a dip, a sauce
for grilled veggies and fish
and more. Try one of the flavorful
variations below.
3 cups loosely packed basil

1 large clove garlic
1/2 cup olive oil
1/4 cup grated Parmesan cheese
1/4 cup toasted pine nuts
2 tsp lemon juice
1/4 tsp freshly ground black pepper
In food processor or blender, pulse

basil, garlic, olive oil, Parmesan, pine
nuts, lemon juice and black pepper
until finely chopped but not smooth.
Can be refrigerated up to 3 days.
PER 2-TBSP SERVING About 232 cal,
17 g fat (2.5 g sat), 5 g pro, 54 mg sodium,
PESTO
VA R I A T I O N S
Smoky Almond
Replace basil with parsley, pine nuts
with blanched almonds and Parmesan
with grated Manchego. Add 1/2 cup roasted
red peppers and 1 tsp smoked paprika.
Spicy Cilantro
Omit cheese and lemon juice. Replace half
of basil with cilantro and replace pine nuts
with roasted unsalted peanuts. Add 1 Tbsp
lime juice, 1 tsp sesame oil, 1 tsp grated
ginger, 1 small serrano chile (seeded and
chopped) and 1/2 tsp salt.
Hazelnut-Arugula
Replace basil with 21/2 cups arugula and
1/2 cup parsley and replace pine nuts with
hazelnuts. Add a pinch of nutmeg.
Mike Garten.
BLENDED
S pi
cy
P e s T h ai
to
-
is t a ch i o
P t
M in
o
P es t
n
Sic i l ia
Pe o s t
Ca u l ifl
Ta pe n a d ower
e
Mike Garten.
BLENDED
Spicy Thai Pesto 1 medium sweet long red

pepper, seeded and chopped
In blender, combine
red pepper, vegetable
oil, lemongrass, ginger,
1/2 cup vegetable oil
Total 15 min. | Makes 8 servings (1 cup) 1 stalk lemongrass, outer layer chiles, fish sauce, garlic
discarded, thinly sliced and coriander seeds.
If you can’t find lemongrass in your 2 thin slices ginger Puree until almost
market, use 1 tsp grated lemon zest. 2 Thai chiles (or 2 serrano chiles) smooth.
Serve as a sauce for grilled shrimp 2 Tbsp fish sauce
1 clove garlic
or roasted chicken. 1/2 tsp coriander seeds
PER 2-TBSP SERVING About 134 cal, 14 g fat (1 g sat), 1 g pro,

Sicilian Pesto
1 cup sun-dried tomatoes In blender, combine
packed in oil, drained sun-dried tomatoes, olive
1/2 cup olive oil oil, parsley, lemon juice,
Total 10 min. | Makes 12 servings (11/2 cups) 1/4 cup packed fresh parsley capers, lemon peel and
2 Tbsp fresh lemon juice garlic; puree until almost
Toss this tangy spread with pasta (add 1 Tbsp capers, drained smooth.
1 tsp grated lemon peel
a little pasta cooking water to thin it out), 1 clove garlic
drizzle it on a platter of grilled veggies
or spread it on bread and top with fresh
mozzarella or goat cheese. PER 2-TBSP SERVING About 100 cal, 10 g fat (1.5 g sat), 1 g pro, 42 mg sodium,
0 carb, 1 g fiber
Pistachio-Mint 1/2 cup packed

fresh mint leaves
1/2 cup olive oil
In blender, combine mint,
olive oil, pistachios, orange
Pesto
zest, cheese and salt. Puree
1/3 cup shelled pistachios until almost smooth.
11/2 tsp grated orange zest
Total 15 min. | Makes 8 servings (1 cup) 1/4 cup packed finely grated
pecorino cheese (about 1 oz)
Drizzle this over steamed white 1/4 tsp salt
fish like halibut or cod or toss with
roasted green beans. PER 2-TBSP SERVING About 168 cal, 17 g fat (3 g sat), 3 g pro, 127 mg sodium,
2 g carb, 0 g fiber
Cauliflower 3 cups cauliflower

florets (about 12 oz)
1 cup olive oil
1. In bowl, combine cauliflower and
2 Tbsp water. Cover; microwave on
Tapenade
High 7 min. or until very soft. Let cool.
1 cup pitted 2. In blender, combine oil, olives,
green olives
green onions and lemon juice; blend
2 green onions, sliced
Total 25 min. plus chilling | Makes 16 servings (2 cups) until mostly smooth. Add cauliflower
2 Tbsp fresh
lemon juice and 1/2 tsp salt; blend until smooth,
Serve on baguette slices with crudités for stopping and stirring occasionally.
dipping or dolloped onto grilled veggies. Refrigerate until cool.
PER 2-TBSP SERVING About 136 cal, 15 g fat (2 g sat), 1 g pro,

Chapter 6
Mike Garten.
BLENDED
Soups
Spicy Tomato
Bread Soup
with Serrano
Ham
Active 20 min. | Total 35 min. plus chilling
Makes 4 servings
This thick country-style

combo is simply delicious.
If you can’t find Serrano
ham, swap in prosciutto.
3 cups torn or cubed stale

country white bread,
crusts removed
3 lbs ripe tomatoes,
cored and coarsely chopped
4 Serrano chiles, sliced
3 cloves garlic,
coarsely chopped
3/4 cup extra virgin olive oil,
plus more for garnish
5 tsp sherry vinegar
Kosher salt
2 oz Serrano ham,
thinly sliced into strips
Chopped fresh parsley,
for garnish
1. In medium bowl, cover

bread with enough cold
water to soak. Let stand 15 min.
Drain well and squeeze out
excess water.
2. In food processor, blend
half of tomatoes, chiles, garlic,
Broccoli & 1. In 4-qt saucepan, heat oil over
medium heat. Add onion and cook
oil and soaked bread until
smooth, stopping and scraping
Cheddar Soup 10 min., stirring occasionally. Stir in flour,
1/2 tsp salt, thyme and nutmeg; cook
occasionally. Transfer to 8-cup Active 35 min. | Total 1 hr. | Makes 8 servings 2 min., stirring frequently.
measuring cup or other large
2. Gradually stir in milk, chicken broth
container. Repeat blending
What’s the most comforting way to enjoy and 1½ cup water; add broccoli and heat
with remaining tomatoes,
to boiling over high heat. Reduce heat
chiles, garlic, oil and bread; broccoli’s nutritional power? In a classic
to low; cover and simmer until broccoli
add to measuring cup with soup packed with vitamins K and C, folate, is tender, about 10 min.
first batch of soup. Stir in potassium and lots of fiber.
vinegar and 1 tsp salt. Cover 3. In blender at low speed, with center
with plastic wrap and refriger- part removed to allow steam to escape,
ate until cold, about 3 hr. or up blend broccoli mixture in small batches
1 Tbsp olive oil 1 can (141/2 oz)
to 1 day. Divide among serving chicken broth until very smooth. Pour pureed soup
1 medium onion,
bowls. Drizzle with additional chopped 1 large bunch broccoli into large bowl after each batch.
oil if desired. Garnish with 1/4 cup all-purpose flour (11/2 lbs), trimmed and 4. Return soup to saucepan; heat
ham and parsley. Kosher salt cut into 1-in. pieces to boiling over high heat, stirring
PER SERVING About 545 cal, 1/4 tsp dried thyme 6 oz reduced-fat sharp occasionally. Remove saucepan from
1/8 tsp ground nutmeg Cheddar cheese, heat; stir in cheese until melted and
sodium, 28 g carb, 5 g fiber shredded (11/2 cups)
2 cups reduced-fat milk smooth. Divide soup among 8 bowls.
Mitch Mandel.
PER SERVING About 159 cal, 8 g fat (4 g sat), 11 g pro, 604 mg sodium, 14 g carb, 3 g fiber
BLENDED
Soups
Squash 2 Tbsp olive oil

11/2 lbs yellow squash,
1. In 5-qt saucepot, heat oil
on medium. Add squash,
Gazpacho seeded and sliced

1 large yellow pepper,
seeded and sliced
pepper, garlic, cumin and
1 tsp salt. Cook 10 min., stirring
occasionally. Add broth. Heat
Active 20 min. | Total 40 min. plus 2 cloves garlic, chopped
chilling | Makes 4 servings
to simmering on high. Reduce
1 tsp ground cumin heat to medium; simmer 15 min.
Kosher salt or until vegetables are very
Yellow summer squash has 2 cups lower-sodium soft. Pour into blender; blend
a delicate flavor. You can vegetable or until smooth. Stir in lemon juice.
chicken broth Refrigerate until cold, about
substitute zucchini, but keep 1 Tbsp fresh lemon juice 8 hr. Makes 5 cups.
the yellow pepper, as its 4 oz soft goat cheese
flavor is less aggressive than 8 slices baguette, toasted 2. To serve, spread goat cheese
Smoked paprika, on baguette slices. Serve soup
that of green ones. with goat cheese toasts and
for garnish
garnish with pinch paprika.
Fresh Melon 2 small ripe cantaloupes,

peeled, seeded and
be refrigerated up to 2 days).
2. Heat 2-qt saucepan of water
Soup with chopped
1/4 cup fresh lemon juice
to boiling on high. Fill bowl with
ice water. Boil basil 30 seconds;
Crispy Pancetta Kosher salt
1/4 cup packed basil leaves
transfer to ice water. Let stand
5 min.; drain and pat dry. In
Active 20 min. | Total 25 min. 1/2 cup olive oil
plus chilling | Makes 4 servings
blender, puree basil, oil and
1 Tbsp snipped chives, chives until smooth; set aside.
plus more for garnish
Here’s a twist on that Italian 8 thin slices pancetta 3. Preheat oven to 400°F. Line
sheet pan with foil. Arrange
summer classic. Chilled pancetta in single layer. Bake
melon soup gets topped with 1. In blender, puree
cantaloupe, lemon juice, 14 to 16 min. or until golden
oven-crisped pancetta for a 11/4 cups water and 1 tsp brown. Transfer to paper towel.
perfect sweet-salty combo. salt until smooth. Refrig- 4. To serve, divide soup among
erate until cold, about bowls. Top each with oil, black
2 hr. Makes 6 cups (can pepper, chives and pancetta.
Sweet Beet 1 Tbsp olive oil

1 medium onion,
1. In 10-in. skillet, heat oil on
medium-high. Add onion and
Soup thinly sliced

Kosher salt
pinch salt. Cook 5 min. or
until browned and starting
1 lb cooked, to soften, stirring often. Cool.
Active 15 min. | Total 25 min. refrigerated beets
plus chilling | Makes 4 servings 2. In blender, puree beets,
1 Granny Smith apple, apple, broth, onion and 1/2 tsp
peeled, cored and
chopped salt until smooth. Refrigerate
Tart apple lends a bright-
2 cups lower-sodium veg- until cold, 3 hr. Makes 5 cups.
ness to this silky soup.
etable or chicken broth 3. To serve, divide among
Precooked packaged beets Sour cream and dill, bowls; garnish with
bring it together in minutes. for garnish sour cream and dill.
Mike Garten.
Carrot-Ginger Soup
Active 25 min. | Total 55 min. | Makes 4 servings
Fresh ginger provides the kick, and carrots add a

healthy dose of beta-carotene. Made with green
tea, this is a soothing soup you’ll love.
4 green onions 11/2 lbs carrots, cut into

4 slices fresh ginger, 5-in.-thick pieces
plus 1 tsp peeled and 1 medium all-purpose
grated fresh ginger potato, peeled and
3 bags green tea, chopped
tags removed Kosher salt
1 Tbsp olive oil Freshly ground
1 medium onion, black pepper
finely chopped
1. From green onions, cut off white and pale green

parts; add to 5-qt saucepot. Thinly slice green-onion
greens; set aside.
2. To saucepot, add sliced ginger and 5 cups water.
Heat to boiling over high heat. Add tea bags. Cover;
remove from heat. Let stand 10 min.
3. While tea steeps, in 12-in. skillet, heat oil over
medium-high heat. Add onion, carrots, potato, 1/2 tsp
salt and 1/4 tsp pepper. Cook 6 min. or until golden,
stirring. Add grated ginger; cook 1 min., stirring.
4. With slotted spoon, remove solids from pot,
squeezing liquid into pot; discard solids. Heat liquid
to boiling over high heat; stir in carrot mixture.
Reduce heat to maintain simmer. Cook 10 min. or
until vegetables are tender, stirring.
5. Transfer half of soup to blender; keep remaining
soup simmering. In blender at low speed, with
center part removed to allow steam to escape,
blend soup until very smooth. Return pureed soup
to pot and heat through. Divide soup among
serving bowls; garnish with sliced green onions.
Danielle Daly.
BLENDED
Soups
Chilled Corn 4 slices thick-cut bacon,

cut into 1/2-in. pieces
1. In 12-in. skillet, cook bacon over medium heat
6 to 8 min. or until crisp and browned. With slotted
& Bacon Soup

1 large shallot, spoon, transfer to paper towels to drain. If making
finely chopped ahead, cover and refrigerate bacon overnight.
3 cups corn
kernels from cobs 2. Drain and discard all but 1 Tbsp fat from skillet.
Active 20 min. | Total 35 min.
plus chilling | Makes 8 servings (about 6 ears) Add shallots and cook over medium heat 2 min.
1 large Yukon Gold or until golden and tender, stirring occasionally.
potato (8 oz), peeled Add 2½cups corn, potato and paprika. Cook 2 min.,
Thick-cut bacon adds smokiness and shredded stirring, then add 2/3 cup water and cook 7 min. or
and Yukon Gold potatoes bring 1/8 tsp smoked paprika, until liquid evaporates and vegetables are tender.
buttery flavor to this creamy soup plus additional 3. Remove skillet from heat and transfer corn mix-
for garnish ture to blender. Add milk and 1/8 tsp salt and blend
that only tastes indulgent. 4 cups low-fat (1%) milk until mixture is very smooth. Cover and refrigerate
Kosher salt until soup is very cold, at least 3 hr. or overnight.
Ground black pepper
1/4 cup packed fresh 4. Divide soup among 8 serving bowls. Top with
cilantro leaves bacon, 1/8 tsp pepper, cilantro and remaining cup
corn. Garnish with paprika.
Mike Garten.
BLENDED
Soups
Best-Ever
Gazpacho
Total 30 min.plus chilling
Makes 6 servings
Our update of the classic

chilled soup from Spain
combines ripe tomatoes
with other favorite garden
veggies. Add a splash of hot
pepper sauce for extra zing.
2 medium cucumbers
(about 8 oz each),
peeled and seeded
2 lbs ripe tomatoes
(about 6 medium),
seeded and chopped
1/2 medium red pepper,
coarsely chopped
1 garlic clove, chopped
1 Tbsp olive oil
Kosher salt
Coarsely ground
black pepper
1 cup corn kernels from cobs
(2 ears)
1 avocado, cut into 1/2-in. dice
1/4 cup thinly sliced red onion
1. Cut 1 cucumber into 1/4-in.

dice; cut remaining cucumber
into chunks.
2. In blender, in 2 batches,
puree tomatoes, red pepper,
garlic, lemon juice, oil, 1 tsp salt,
1/8 tsp black pepper, cucumber
chunks and 1/2 cup water.
3. Pour tomato puree into
large bowl; stir in diced
cucumber. Cover and refriger-
ate until well chilled, at least
3 hr. or overnight.
4. To serve, top soup with corn,
avocado and onion.
3 g pro, 19 g carb, 8 g fat (1 g sat), Creamy 3 cups buttermilk
2 medium
1. In blender, combine
buttermilk, beets and
Buttermilk-Beet
470 mg sodium, 5 g fiber
refrigerated salt and blend until
cooked beets very smooth. Stir in
(about 12 oz), sliced
Soup 1/2 tsp salt
1 Tbsp minced
minced dill.
2. Divide soup among
Total 10 min. | Makes 4 servings fresh dill 4 serving bowls.
Dill sprigs (optional) Garnish with dill
sprigs if you like.
This soup has just four basic
Kana Okada.
ingredients — perfect for when

you’re not in the mood to cook. 7 g pro, 14 g carb, 655 mg sodium, 2 g fiber
Roasted
Tomato
Soup with
Parmesan
Crostini
Active 10 min. | Total 1 hr. 20 min.
Makes 4 servings
Tomatoes not fresh from the

garden? No worries. Roasting
lets their moisture evaporate
and intensifies their flavor.
23/4 lbs yellow or red tomatoes

8 cloves garlic, smashed
1 red onion, thickly sliced
2 Tbsp olive oil
Kosher salt and pepper
4 1/2-in.-thick slices baguette
3 Tbsp finely grated Parmesan
1. Heat oven to 325°F. On rimmed

baking sheet, toss tomatoes,
garlic and onion with oil and
1/2 tsp each salt and pepper.
Roast until tomatoes are tender
and juicy and onion is tender,
60 to 70 min. Transfer veggies
to pot along with 4 cups water;
bring to a boil, then puree.
2. Heat oven to broil. Arrange
baguette slices on baking sheet,
top with Parmesan and broil until
melted; serve with soup.
8.5 g fat (1.5 g sat), 6 g pro, 395 mg
Con Poulos.
BLENDED
Soups
Chilled Cucumber 1. Prepare cucumber soup: Cut enough

cucumber into½1/4-in. dice to equal 1/2 ½cup;
Soup reserve for garnish. Cut remaining cucumber
into chunks. In blender, combine cucumber
Active 15 min. | Total 30 min. | Makes 4 servings chunks, garlic, yogurt, milk, lemon juice and
11/4 tsp salt and blend until almost smooth.
Pour mixture into medium bowl; cover and
Homemade curry oil adds a flourish of
refrigerate 2 hr. or until cold.
tropical flavor to this summer classic.
2. Prepare curry oil: Meanwhile, in small
saucepan, combine oil, curry powder, cumin
CUCUMBER SOUP CURRY OIL and crushed red pepper. Cook over low
2 English (seedless) 2 Tbsp olive oil heat until fragrant and oil is hot, about
cucumbers (about 1/2 tsp curry powder 1 min. Remove saucepan from heat; strain
12 oz each), peeled 1/2 tsp ground cumin curry oil through sieve into cup.
1 small clove garlic, 1/4 tsp crushed red pepper
crushed with press 3. Prepare garnish: In small bowl, combine
1 container (16 oz) GARNISH tomato and reserved diced cucumber.
low-fat plain yogurt 1 small tomato, chopped
4. Divide soup among 4 bowls. Spoon
1/2 cup low-fat (1%) milk 1 Tbsp sliced
fresh mint leaves garnish into center of each serving; sprinkle
1 Tbsp fresh lemon juice with mint and drizzle with curry oil.
Kosher salt
84
BLENDED
Soups
Green Pea
& Lettuce
Soup
Active 5 min. | Total 20 min.
Makes 6 servings
This emerald green soup

makes an elegant first
course for Easter dinner or
any special occasion.
2 tsp olive oil

1 medium onion,
finely chopped
1 can (141/2 oz) chicken broth
1 pkg. (10 oz) frozen peas
1 head Boston lettuce (about
10 oz), coarsely chopped
Kosher salt
Freshly ground
black pepper
1/8 tsp dried thyme
1/2 cup fat-free milk
Mint sprigs (optional)
1. In 4-qt saucepan, heat oil

over medium heat. Add onion
and cook, stirring occasionally,
5 min. or until tender. Stir in
broth, frozen peas, lettuce,
3/4 tsp salt, 1/8 tsp pepper,
thyme and 1 cup water; heat
to boiling over high heat.
Reduce heat to low; simmer
5 min. Stir in milk. Tomato-Red 1. Preheat oven to 400°F.
2. In blender at low speed, with
center part of cover removed Pepper Soup 2. In blender, blend tomatoes, in
batches if necessary, until very smooth.
Return puree to blender, then add red
to allow steam to escape,
With shrimp: Active 20 min. | Total 30 min. Makes 6 servings peppers, half of basil, 1 clove garlic,
blend pea mixture in small
batches until smooth. Pour 1/2 tsp salt and 1/4 tsp pepper; blend
soup into large bowl after Nutrient-rich tomatoes (with loads of vitamin C until smooth. Cover and refrigerate.
each batch. Return soup to and lycopene) and fresh basil star in a quick, 3. Prepare croutons: Arrange bread
same saucepan. Heat through. on jelly-roll pan. Bake 8 to 10 min.
Stir in lemon juice and remove cool dish topped with lean seared shrimp.
or until golden brown, stirring once.
from heat.
4. Meanwhile, in medium bowl,
3. Divide soup among 6 bowls. 3 lbs ripe tomatoes, 5 oz multigrain bread combine shrimp, oregano, remaining
Garnish with mint sprigs. cut into quarters (about 4 slices), basil, remaining 2 cloves garlic and
PER SERVING About 75 cal, 1/2 cup roasted cut into 1-in. cubes 1/8 tsp pepper, tossing.
2 g fat (0 g sat), 4 g pro, red peppers 12 oz shelled and
589 mg sodium, 10 g carb, 3 g fiber 1/2 cup fresh basil leaves, deveined shrimp 5. In 12-in. skillet, heat oil over medium-
chopped (16- to 20-count), sliced high heat until hot. Add shrimp; cook
3 cloves garlic, crushed in half along back 4 to 5 min. or just until shrimp turn
with garlic press 1/4 tsp dried oregano opaque throughout, stirring occasion-
Kosher salt 1 Tbsp extra virgin ally. Divide soup and shrimp among
Ground black pepper olive oil 6 bowls; garnish with croutons and basil.
Mike Garten.
PER SERVING About 255 cal, 7 g fat (1 g sat), 19 g pro, 1,035 mg sodium, 31 g carb, 7 g fiber
Chapter 7
John Smith/Getty Images.
Mike Garten.
BLENDED
Popovers, Pancakes + Waffles
Classic
Popovers
Total 1 hr. | Makes 12 small
or 8 large popovers
Crispy on the outside and

custardy on the inside, pop-
overs can be made ahead
and reheated in a 400°F
oven for 15 minutes.
3 large eggs
1 cup milk
3 Tbsp butter or margarine,
melted
1 cup all-purpose flour
1⁄2 tsp salt
1. Preheat oven to 375°F.

Generously grease eight 6-oz
custard cups or twelve 21⁄2- by
11⁄4-in. muffin-pan cups with
butter. Place custard cups in
sheet pan for easier handling.
2. In blender, combine eggs,
milk, butter, flour and salt;
blend until smooth.
3. Pour about 1⁄3 cup batter
into each custard cup or fill
muffin-pan cups halfway.
Bake 50 min. for small or
1 hr. for large; then, with tip
of knife, quickly cut small slit
in top of each popover to
release steam; bake 10 min.
longer. Immediately remove
Bacon French
popovers from cups, loosen-
ing with spatula. Serve hot. 1. Leave bread slices spread out on
rack or platter at room temp at least
Toast Bake
9 g fat (5 g sat), 5 g pro, 247 mg 2 hr. or until slightly stale. Grease
sodium, 14 g carb, 0 g fiber 3-qt baking dish.
Total 1 hr. 15 min. plus drying and soaking | Makes 10 servings 2. Arrange bread in prepared baking
dish, slices slightly overlapping. In
This cheesy bacon-and-egg casserole will large bowl, whisk eggs, half-and-half,
Cocoa put the mmmm in your morning.
Gruyère, 1⁄4 cup maple syrup, cinnamon
and 1⁄2 tsp each salt and pepper until
Popovers combined. Pour all over bread in baking
dish. With hands, press down on bread
1 loaf challah or brioche 1⁄4 cup plus 1 Tbsp to submerge it. Cover baking dish with
Proceed as above reducing bread (about 1 lb), cut maple syrup plastic wrap. Refrigerate at least 4 hr.
into 1⁄2-in.-thick slices 1⁄2 tsp ground cinnamon or up to 1 day.
flour to 3⁄4 cup and adding
6 large eggs Kosher salt
1⁄4 cup unsweetened cocoa 3. Preheat oven to 375°F. Remove plastic.
2 cups half-and-half and pepper
and 2 Tbsp sugar to blender. Sprinkle bacon all over top of bread mix-
2 cups (about 8 oz) 4 slices bacon,
PER SERVING About 160 cal, grated Gruyère cheese chopped ture. Bake 45 to 50 min. or until golden
9 g fat (5 g sat), 5 g pro, 247 mg brown and set. Drizzle with remaining
1 Tbsp maple syrup before serving.
Dutch Baby 3 large eggs
3⁄4 cup milk
2. In blender, blend eggs, milk, flour,
Total 45 min. | Makes 4 servings 3⁄4 cup all-purpose sugar and salt until smooth.
flour
2 Tbsp sugar 3. Heat oven-safe 12-in. skillet (if skillet
Serve filled with a mixture of is not oven-safe, wrap handle with
1⁄4 tsp salt
cranberries simmered with cinnamon 2 Tbsp butter double layer of foil) over medium-
and sugar or fresh berries and Fruit or maple syrup, high heat to melt butter. Pour batter
bananas, or with a simple drizzle for serving into skillet and place skillet in oven.
Bake until pancake has puffed and is
of maple syrup. golden, about 15 min. Fill as desired.
Mike Garten.
BLENDED
Buttermilk 2 cups buttermilk

4 Tbsp butter or
margarine, melted
1. Preheat waffle maker per manufacturer directions.
2. In blender, combine buttermilk, butter and eggs;
Waffles 2 large eggs

13⁄4 cups all-purpose
blend until smooth. Add flour, baking powder, baking
soda and salt and blend until smooth.
Total 30 min. | Makes 4 servings flour 3. Pour batter into center of hot waffle maker until it
11⁄2 tsp baking spreads to within 1 in. of edges. Cover and bake as manu-
powder facturer directs; do not lift cover while waffle is baking.
Crisp yet fluffy, these are worth 1 tsp baking soda 4. When waffle is done, lift cover and loosen waffle with
getting out of bed for. Top with 1⁄2 tsp salt fork. Serve immediately or keep warm in oven (place waf-
butter and syrup or your favorite fle directly on oven rack to keep crisp). If batter becomes
fresh fruit. too thick upon standing, thin with a little more buttermilk.
Con Poulos.
PER SERVING About 388 cal, 16 g fat (9 g sat), 13 g pro, 1,065 mg sodium, 48 g carb, 0 g fiber
Yorkshire 11⁄2 cups milk
3 large eggs
2. In blender, combine milk and eggs;
Puddings 11⁄2 cups all-purpose
flour
blend until smooth. Add flour and salt
and blend until smooth.
3⁄4 tsp salt
Total 1 hr. | Makes 12 small or 8 large
3 Tbsp meat 3. Pour drippings into 13- by 9-in. metal
drippings baking pan or 8 popover cups placed
Similar to popovers, these use some on a baking sheet; bake 2 min. Remove
of the rendered fat from roasted meat pan from oven and pour batter over
drippings. Bake until puffed and lightly
in place of butter. They are tradition-
browned, about 25 min.
ally served with roast beef, but would
4. If using large pan, cut into 8 squares.
be delicious with roast chicken.
Harrison Eastwood/Getty Images.

BLENDED
Cherry 1 lb sweet cherries,

pitted
1. Preheat oven to 350°F. Butter a large 10-in.
round baking dish or other shallow casserole.
Clafoutis 2 cups half-and-half
1⁄3 cup granulated
sugar
2. Place cherries in prepared dish.
3. In blender, combine half-and-half, sugar, ama-
Total 1 hr. 5 min. | Makes 8 servings 2 Tbsp amaretto retto, eggs and flour and blend until smooth.
liqueur 4. Pour egg mixture over cherries. Bake 40 to
This French country specialty 4 large eggs 45 min., until custard is set and knife inserted 1 in.
is a thick fruit-studded pancake 2⁄3 cup all-purpose from edge comes out clean. (Center will be jiggly.)
flour
The Picture Pantry/Getty Images.
often served for dessert. It makes 5. Sprinkle with confectioners’ sugar and
Confectioners’
a yummy brunch dish too. Try it sugar serve hot.
with other stone fruit as well.
Mike Garten.
BLENDED
Razzy Berry 1 cup raspberries, plus

1⁄2 cup for sprinkling
1. In blender, combine raspberries, milk and egg;
blend until smooth. Add flour, sugar, baking
Pancakes 1 cup milk
1 large egg
powder and salt and blend until smooth.
2. Heat griddle or 12-in. skillet over medium heat
11⁄2 cups all-purpose until drop of water sizzles; brush lightly with
Total 30 min. | Makes 4 servings flour butter. Pour batter by scant 1⁄4-cupfuls onto hot
2 Tbsp sugar griddle, top with some whole berries. Make a few
Amp up the raspberry flavor even more 2 tsp baking powder pancakes at a time. Cook until tops are bubbly,
by topping with some raspberry jam 1⁄2 tsp salt some bubbles burst and edges look dry. With
thinned with a little warm water. Melted butter, wide spatula, turn and cook until undersides are
for skillet golden. Transfer to platter; keep warm.
3. Repeat with remaining batter, brushing
griddle with more butter if necessary.
Blueberry Blitz 1 cup blueberries, plus

1⁄2 cup for sprinkling
1. In blender, combine blueberries, milk and egg;
blend until smooth. Add flour, sugar, baking
Pancakes 1 cup milk
1 large egg
2. Heat griddle or 12-in. skillet over medium heat
11⁄2 cups all-purpose until drop of water sizzles; brush lightly with
Total 30 min. | Makes 4 servings flour butter. Pour batter by scant 1⁄4-cupfuls onto hot
2 Tbsp sugar griddle; top with some whole berries. Make a
This perennial summer favorite 2 tsp baking powder few pancakes at a time. Cook until tops are bub-
works equally well with frozen berries. 1⁄2 tsp salt bly, some bubbles burst and edges look dry. With
For thinner pancakes, add a little Melted butter, wide spatula, turn and cook until undersides are
for skillet golden. Transfer to platter; keep warm.
more milk to the batter.
Sweet Corn 1 cup milk

1 large egg
1. In blender, combine milk and egg; blend
until smooth. Add cornmeal, flour, sugar, baking
Blender Pancakes 1 cup cornmeal
1⁄2 cup all-purpose flour
Stir in corn kernels.
2 Tbsp sugar 2. Heat griddle or 12-in. skillet over medium heat
2 tsp baking powder until drop of water sizzles; brush lightly with butter.
1⁄2 tsp salt Pour batter by scant 1⁄4-cupfuls onto hot griddle.
These double-corn pancakes are equally 1 cup corn kernels Make a few pancakes at a time. Cook until tops
delicious with syrup or smoked salmon Melted butter, are bubbly, some bubbles burst and edges look dry.
and sour cream. for skillet With wide spatula, turn and cook until undersides
are golden. Transfer to platter; keep warm.
JAN E FR AN CI SCO
EDITOR IN CHIEF & EDITORIAL DIRECTOR ,
HEARST LIFESTYLE GROUP
J a cq u e li n e D eva l VP, PUBLISHER
M e lis s a G e u r t s CREATIVE DIRECTOR L a u r ie J e n n i n g s DEPUTY EDITOR & DIRECTOR , GH INSTITUTE K i m Ch e n ey EXECUTIVE MANAGING
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P U B LI S H E D BY H E A R ST CO M M U N I CATI O N S , I N C .
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Fra n k A . B e n n a ck , J r. E X EC U TI V E V I C E C H A I R M A N C at h e r i n e A . B os t ro n S EC R E TA RY C a r lto n Ch a r l es T R E A S U R E R
H E A R ST M AG A Z I N E S D I V I S I O N
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D av i d C a rey H E A R ST M AG A Z I N E S C H A I R M A N G i lb e r t C . M a u re r, M a r k F. M ill e r P U B LI S H I N G CO N S U LTA N T S
H e a r s t S p e ci a l s , 3 0 0 We s t 57t h S t re et , N ew Yo r k , NY 10 019 C o py r i g ht © 2019 H e a r s t M a g a z i n e M e d i a , I n c .

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H e a r s t C o m m u n i c at i o n s , I n c . A l l r i g ht s re s e r ve d . N o p a r t of t h i s p u b l i c at i o n m ay b e re p ro d u ce d i n a ny fo r m
w i t h o u t w r i t te n p e r m i s s i o n fro m t h e p u b l i s h e r. PR I NTED I N U . S . A .
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What are you hungry for?
Green Goddess
Dressing
page 63
Ice Pops
page 58
BLEND IT!
From healthy fruit smoothies
to the most satisfying summer
meals, these delicious recipes are
sure to impress both family
Green Piña Colada
and guests. Whip them up
Smoothie and Berry, in minutes and enjoy!
Chia & Mint Smoothie
page 10
Fresh Melon Soup

with Crispy Pancetta
page 76

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BES

Green tea with ginseng gets

1/2 cup chilled cranberry juice

1/2 red apple, cut up

In blender, combine cranberry

Strawberry 1/2 cup coconut

Fields Smoothie 1/2 cup coconut

Freezing the fruit and veggies gives this extra body.

1 cup frozen mango chunks In blender, combine mango

Love a piña colada anytime! For breakfast we gave it

1 cup frozen In blender, combine pine­

PER SERVING About 192 cal, 7 g fat

Berry, Chia &

Just a spoonful of chia seeds thickens this berry-rich

3.5 g fat (0.5 g sat), 3 g pro,

Smoothie 1/2 cup fat-free vanilla Greek yogurt

boost: Cocoa provides skin-protecting flavonols;

2 ripe bananas (preferably

Blend bananas, coffee, milk,

Creamy Kale 1 cup coarsely

Smoothie 11/2 cups frozen

STORE green grapes

Talk about fully loaded!

In blender, combine water,

Mango Madness 1 cup orange juice

Mango, carrot and orange juice pack

Baby spinach and jalapeño

1 cup baby spinach

In blender, combine spinach,

Lars Ranek/StockFood; design56/Getty Images (papaya).

Greens 1 cup baby spinach

in a Glass 1 celery stalk, sliced

Milkshake 1 cup unsweetened

Ivana Jurcic/Getty Images.

Peach-Almond Banana– Double Orange

BERRY-PICKING PRE-FREEZING PREP TO CHILL

Raspberries: Remove stems Press out excess air, lay flat

POWD E R BOOST Whey protein Soy protein Pea protein

Frozen peach slices and

In blender, combine straw-

and frothy. Pour into 2 glasses.

Berry Batido 1 cup frozen strawberries

This luscious smoothie

In blender, combine avocado,

Pomegranate- 1/2 cup pomegranate

1 cup frozen mixture is smooth

Tea gets the deluxe

1 cup brewed black tea,

In blender, combine brewed

Berry Satisfying 2 cups frozen In blender, combine

mixed berries mixed berries,

Cultura Exclusive/Magdalena Niemczyk—ElanArt/Getty Images.

Berry 2 cups frozen

PER SERVING About 210 cal, 1 g fat (0.5 g sat),

OJ isn’t the only way to

1 cup frozen strawberries

Strawberry & 1 cup fresh or frozen

Strawberry-Date 1 cup unsweetened

Calcium-Boost 1 cup frozen strawberries

Calcium-fortified orange juice and plain

Tropical Peach 1 lb peaches, peeled and sliced

Avocado adds a luscious

In blender, combine avocado,

Healthy Piña 11/2 cups frozen

1 cup frozen In blender, combine pine