Assessments - 3, GPA: 4.7
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29g • pro. 7g • fat 11g • sat. fat 6g • chol. 28mg • sod. 121mg • calc. 172mg • fiber 0g STRAWBERRY BANANA SMOOTHIE This smoothie makes a great “breakfast on the run”. Preparation: 5 minutes or less Makes 1 serving 1 cup (250 ml) fresh or frozen strawberries (partly thawed), hulled and cut in half 1/2 medium – large banana, peeled, cut into 1/2” (1.25 cm) slices 1/2 cup (125 ml) orange juice or apricot nectar 1 cup (250 ml) fat free vanilla yogurt Place all the ingredients in the mixing container. Blend on Low speed with a gentle up-and-down motion for 15 to 20 seconds, then blend on High for an additional 15 to 20 seconds until creamy and thick. Serve immediately. *May substitute blueberries, raspberries, sliced peaches or mangos. Calories 345 (4% from fat) • carb. 74g • pro. 13g • fat 1g • sat. fat 0g • chol. 4mg • sod. 129mg • calc. 403mg • fiber 7g ORANGE CREAMSICLE SMOOTHIE This refreshing dessert smoothie is reminiscent of that childhood ice cream favourite. Makes 2 servings Preparation: 5 minutes or less 1 cup (250 ml) fat free vanilla frozen yogurt 2/3 cup (150 ml) reduced fat milk 1/4 cup (50 ml) frozen orange juice concentrate, thawed (not reconstituted) 1/2 teaspoon (2 ml) vanilla extract Place all the ingredients in the mixing container. Blend on Low speed with a gentle up-and-down motion for 15 to 20 seconds, then blend on High for an additional 15 to 20 seconds until creamy and thick. Serve immediately. Nutritional information per serving: Calories 193 (7% from fat) • carb. 40g • pro. 5g • fat 2g • sat. fat • chol. 6mg • sod. 86mg • calc. 169mg • fiber 0g MEXICAN HOT CHOCOLATE We made our Hot Chocolate with fat free milk and it was a big hit. For a richer chocolate make it with whole or reduced fat milk; now and then indulgence is good for the soul. Preparation: 15 – 20 minutes Makes 12 – 16 servings 2 quarts (1.9 L) fat free milk 3 3” (7.5 cm) cinnamon sticks 20 ounces (567 g) bittersweet chocolate (your favourite), broken into chunks 1 tablespoon (15 ml) vanilla extract Combine the milk and cinnamon sticks in a 3-3/4 quart (3.5 L) Cuisinart® Saucepan. Place over medium heat and stir constantly to heat until steamy and just beginning to bubble around the edges. Reduce heat to low and simmer for 10 minutes to infuse the cinnamon flavour into the milk. Stir in the chocolate chunks. When chocolate is melted, remove cinnamon sticks and stir in vanilla extract. Insert the Cuisinart® Quick Prep® Hand Blender and process on Low for 30 seconds using a gentle up-and-down motion. Switch to High and process for 1-1/2 to 2 minutes longer until the mixture is creamy and frothy. Spoon into cups or mugs and top with a dollop of freshly whipped cream if desired. For Hot Cinnamon Mocha add 3 to 4 tablespoons (45- 50 ml) instant espresso powder to the milk when steeping with the cinnamon sticks. Nutritional information per serving: Calories 215 (52% from fat) • carb. 23g • pro. 7g • fat 14g • sat.fat 8g • chol. 2mg • sod. 68mg • calc. 184mg • fiber 1g BASIC VINAIGRETTE Use this basic vinaigrette as a guide and change your vinegar/oil flavours to come up with appropriate combinations to create exciting salads. You may add other flavours such as crushed or roasted garlic, chopped shallots, fresh or dried herbs, sun-dried tomatoes, honey, citrus juice or zest. Preparation: 5 minutes or less Makes 1 cup (250 ml) 1/4 cup (50 ml) wine vinegar 1 tablespoon (15 ml) Dijon mustard 3/4 cup (175 ml) salad or olive oil kosher salt and freshly ground pepper to taste Place all ingredients in the mixing container. Process on Low speed until combined, about 10 to 15 seconds. Keep unused portions in an airtight container in the refrigerator up to 2 weeks. Nutritional analysis per tablespoon (15 ml): Calories 91(98% from fat) • carb. 0g • pro. 0g • fat 10g • sat. fat 1g • chol. 0mg • sod. 23mg • calc. 0mg • fiber 0g CREAMY PARMESAN & ROASTED GARLIC DRESSING Like a Caesar dressing, but made with roasted garlic, taking away the pungent bite of fresh garlic. Preparation: 10 minutes or less Makes about 1-1/3 cups (325 ml) 1/3 cup (75 ml) grated Parmesan cheese 4 cloves roasted garlic* 2 tablespoons (25 ml) fresh lemon juice 2 tablespoons (25 ml) red wine vinegar 2 tablespoons (25 ml) pasteurized liquid egg product (such as EggBeaters®) 1 tablespoon (15 ml) Dijon mustard 1 tablespoon (15 ml) anchovy paste 1 teaspoon (5 ml) Worcestershire sauce 1/4 teaspoon (1 ml) freshly ground pepper 1/2 cup (125 ml) extra virgin olive oil Dash Tabasco® or other hot sauce (to taste) Place all the ingredients in the mixing container in the order listed. Insert the Quick Prep® Hand Blender and process on Low speed for 20 seconds. Change to High speed and process for 30 to 40 seconds longer, until creamy and totally emulsified. *See Yukon Gold Potato & Roasted Garlic Soup for instructions to roast garlic. Nutritional analysis per tablespoon (15 ml): Calories 53 (89% from fat) • carb. 1g • pro. 1g • fat 5g • sat. fat 1g • chol. 4mg • sod. 82mg • calc. 1...