vitamix appetizers

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AppetizersTable of Contents

Special NoteRecipe TItleDipsBeau Monde Dip. . . . . . . . . . . . . . . .Cheese Dip ....................Deviled Ham Dip . . . . . . . . . . . . . . .ExoticFruit Dip. . . . . . . . . . . . . . . . .Fruit Dip . . . . . . . . . . . . . . . . . . . . . .Guacamole .Marshmallow Fruit Dip. . . . . . . . . .Onion Dip . . . . . . . . . . . . . . . . . . . . .Spinach Dip. . . . . . . . . . . . . . . . . . . .

SalsasCalifornia Salsa. .. . .. . .. .. .. . ... 'IISalsa de Tomato 'IISalsa Mexicano 'II

SpreadsButter. . . . . . . . . . . . . . . . . . . . . . . .. 'IICheese Spread. . . . . . . . . . . . . . . . .. 'IIChicken Spread . . . . . . . . . . . . . . . . ..

ChutneyPecanButter.. . . . . . . . . .. 'IICookedMayonnaise... ... . ... ... 'IICrabMeatSpread . . . . . . . . . . . . . . ..

Ham Spread ..

Heart Warmin' Fruit Spread .. 'IIHoney Butter. . . . . . . . . . . . . . . . . .. 'IIHorseradish. . . . . . . . . . . . . . . . . . .. 'IIMaple Walnut Butter . . . . . . . . . . .. 'IIMayonnaise. . . . . . . . . . . . . . . . . . .. 'IIPeanut or Cashew Butter. . . . . . . .. 'IIRaw Peanut Butter . . . . . . . . . . . . .. 'IIRum Raisin Butter. . . . . . . . . . . . . .. 'IISavory Butter. . . . . . . . . . . . . . . . . .. 'IISpinach Spread. . . . . . . . . . . . . . . .. 'IISpreadable Butter. . . . . . . . . . . . . .. 'IIStrawberry Butter. . . . . . . . . . . . . .. 'IITahini Butter . . . . . . . . . . . . . . . . . .. 'IIYolonnaise . . . . . . . . . . . . . . . . . . . .. 'II

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.. = Contains meat; variations may be suggested to adapt recipesfOTa Vegetariandiet.'II = R£cipes suitable fOT a Vegetarian diet.

Dips

Onion Dip, pg. 6

1

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Beau Monde Dip tV1 cup (240 mL) nonfat sour cream or

yogurt

1/2 cup (120 mL) lowfat mayonnaise

1 tablespoon dill weed1 tablespoon Beau Monde spice

1 tablespoon dried onion

Speed: Variable#3 to 4Time: 10 to 15 seconds or until blendedYield: 1-1/2 cups (360 mL)

NUTRTInONINFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1/4 cup (6OmL)TOTALSERVINGS 6CALORIES. . . . . . . . . . . . . . . .. . 116c

FAT . . . . . . . . . . . . . . . . . . . . . . . 6.78gSATURATEDFAT 1.34gCHOLESTEROL.. .. .. .. .. .. .. . Og

Place all ingredients in the Vita-Mix container inthe order listed. Secure complete 2-part lid. SelectVARIABLE, speed #3 to 4. Lift black lever to ONposition and allow machine to run untilingredients are mixed to desired consistency. Youmay need to stop machine and run a spatula insidethe container to integrate ingredients halfwaythrough process. Do not over mix. If necessary, usethe tamper to press any ingredients into the bladeswhile processing.

Hints:Servewith fresh vegetables& pumpernickelbread pieces.

Cook'sNote: BeauMonde spice is distributed underthe name of Spice Islands and is produced by SpecialtyBrands, San Francisco, CA., USA 94111.

FIBER 0.2gPROTEIN .. .. .. .. .. . .. .. .. .. 2.6gSODIUM .. . . . . .. . . . . .. . . . 178 mgPOTASSIUM .131 mgSUGAR 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 - 0.1FAT-1.3

Exotic Fruit Dip tV1/2 cup (120 mL) fat-free sour cream

3/4 cup (180 mL) skim milk

1 small (3-1/2 oz.) package instantbanana cream pudding mix (fat andsugar free) *

1 tablespoon shredded coconut

1 tablespoon frozen orange juiceconcentrate

1 can (8 oz.) (240 mL) crushedpineapple, undrained

NUTRTInONINFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 2 tablespoonsTOTAL SERVINGS . . .. . . .. . . . .. 22CALORIES 32c

FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2g

SATURATEDFAT . . . . . .0.12gCHOLESTEROL 0.6mg

Place all ingredients in Vita-Mix container in orderlisted. Secure 2-part lid. Select VARIABLE, speed#4. Run machine 15 to 20 seconds or until mixtureis smooth and thick. Serve cold with fresh fruits orangel food cake for dipping.

* Hint: You may substitute coconut cream pudding or

another flavor ofyour choice.

Speed: Variable #4Time: 15 to 20 seconds

Yield: 2-3/4 cups (660 mL)

FIBER 0.12gPROTEIN .. . . . . . . . . . . . . . . . . O.72gSODIUM . . . .. . . . . . . . . . . .. 201 mgPOTASSIUM. .. . . . .. .. . . . .. 46 mgSUGAR 2.64g% OF DAlLY VALUE FROM:VITAMIN A .14.6 RE ... 2%

VITAMIN C . . . . . . . .2.2 mg ...4%CALCIUM . . . . . . . . 19.3 mg ...2%

2

IRON 0.04mg ... 0%% OF CALORIES FROMPROTEIN .. .. .. .. .. .. .. .. .. .. 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 seconds1-1/2cups(360mL)

NUTRITION INFORMATIONPER SERVING

(Values approximate per seroing)SERVING SIZE ... .1/4 cup (6OmL)TOTAL SERVINGS. . . . . . . . . . . . . . 6CALORIES . . . . . 153cFAT OgSATURATEDFAT OgCHOLESTEROL . . . . . . . . . . . .. . . Og

Place all ingredients in the Vita-Mix container inorder listed. Secure complete 2-part lid. SelectVARIABLE, speed #3 to 4. Turn on machine andrun 10 to 15 seconds or until ingredients are mixedto desired consistency. You may need to stopmachine and run a spatula inside the container tointegrate ingredients halfway through process. Donot over mix. If necessary, use the tamperto press any ingredients into the blades whileprocessing.

Hint: Serve with whole strawberriesfor dipping.

FIBER OgPROTEIN 6gSODIUM . . . . . .. . . . . . . . . . . 213 mgPOTASSIUM 75mgSUGAR 24.77g% OF DAlLYVALUEFROM:VITAMINA 164RE. . . 10%VITAMlNC Omg ...0%CALCIUM 115mg . . . 10%

IRON Omg ...0%% OF CALORIES FROMPROTEIN .15%

CARBOHYDRATE 32g... 85%FAT. . . . . . . . . . . . . . . . . . . . . . . . . 0%EXCHANGES:OTHER CARBS/SUGAR - 3.0

Marshmallow Fruit Dip 0/7 ounce jar marshmallow cream3 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)


(Values approximate per seroing)SERVINGSIZE 2 tablespoonsTOTALSERVINGS 8CALORIES . . . .. . . . 105c

FAT OgSATURATEDFAT OgCHOLESTEROL 0.81mg

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid and selectVARIABLE, speed #4. Run machine 15 to 20seconds or until ingredients are well blended.Use tamper if necessary.

Serve with fruit for dipping. Especiallygood withstrawberries.

FIBER OgPROTEIN 1.61gSODIUM 72.3mgPOTASSIUM. . . . . . . . . . . . . . . 21 mg

SUGAR 19.88g% OF DAlLY VALUE FROM:VITAMIN A 46 RE ...4%

VITAMlNC Omg ...0%CALCIUM . . . . . . . . 32.3 mg ... 4%

3

IRON Omg ...0%% OF CALORIES FROMPROTEIN. . . . . . . . . . . . . . . . . . . . 6%

CARBOHYDRATE. .. 24.4g... 94%FAT. . . . . . . . . . . . . . . . . . . . . . . . .0%EXCHANGES:OTHER CARBS/SUGAR - 2.3

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Guacamole 0/2 ripe avocados

1/4 cup (60 mL) onion112teaspoon garlic salt1 tablespoon lemon juice1 medium tomato

112teaspoon ascorbic acid powder(optional)

Speed: Variable#3Time: 15 to 20 secondsYield: 1-1/2cups

NUTRITION INFORMATIONPER SERVING(Values approximate per seroing)SERVINGSIZE 2 tablespoonsTOTAL SERVINGS . . . . . . . . . . . . . 16CALORIES . . . . . . . . . . . . . . . . . . 43 c

FAT . .. . .. . . . . . . .. . .. . . . . . . . 3.9gSATURATED FAT 0.62gCHOLESTEROL . . .. . .. . . . . . . . . Og

Cut avocados in half and remove pits. Scoop outthe flesh and place in the Vita-Mix container. Addthe 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 untilingredients are mixed. You may need to stopmachine and run a spatula around the inside ofthe container to help integrate ingredients. Whilemachine is running, remove lid plug and drop inthe onion and tomato through the opening. Usethe tamper to push the vegetables into the blades.Do not overmix. Leave chunky.

Serve with tortilla chips. Garnish with a tomato roseand a sprig of parsley.

FIBER. . .. .. .. .. . .. .. . .. .. .. lAgPROTEIN 0.6gSODIUM . . . .. . . . .. . . . .. . . . 60 mgPOTASSIUM. . . .. . . .. . . .. . 173 mgSUGAR 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 FROMPROTEIN ... .. . .. .. .. .. .. . .. . 5%

CARBOHYDRATE. .. 2.53g... 21%FAT. . . . . . . . . . . . . . . . . . . . . . . . 74%EXCHANGES:FRUIT - 0.1VEGETABLES - 0.1FAT-0.8

Cheese Dip 0/2 tablespoons nonfat mayonnaise1 tablespoon 2% fat milk

Pinch of salt (optional)Dash black pepper1 small whole tomato, fresh

112cup (120 mL) Velveeta@ Lite cheeseor 4 slices fat-free American cheese,broken up

Speed: Variable#5 to#8Time: 15 to 20 seconds

Yield: 1 cup (240 mL)


(Values approximate per seroing)SERVING SIZE 1/4 cup (6OmL)TOTAL SERVINGS. .. . . . . . . . . . . . 8CALORIES . . . . . . . . . . . . . . . . . . 37 c

FAT . . . . . .. . . . . . . . . . .. . .. . . . 1.6gSATURATED FAT 5.14gCHOLESTEROL 0.13 mg

Place ingredients in Vita-Mix container in orderlisted. Secure 2-part lid. Select VARIABLE, speed#3 to 4. Turn on machine and blend for 10 to 15seconds or until desired consistency. You may needto stop machine and run a spatula inside ofcontainer to integrate ingredients halfway throughprocess. Do not overmix.

If necessary, use the tamper to press any ingredi-ents into the blades while processing.

FIBER .0.13gPROTEIN . .. . . . .. . . .. . . . . . . . 2.7gSODIUM . . .. . . .. . . . .. . . .. . 32 mgPOTASSIUM .. . . .. . . .. . . .. . 30 mgSUGAR 2g% OF DAILY VALUE FROM:

VITAMINA 8 RE ... 2%VITAMINC . . . . . . . . 2.2mg ... 2%CALCIUM 78 mg ... 8%

4

IRON 0.06 mg ... 0%% OF CALORIES FROMPROTEIN . .. . .. .. .. . .. .. .. .. 29%

CARBOHYDRATE. . . . . . 3g . . . 32%FAT . . . . .. . . . . . . . . . .. . . . . . . . 39%EXCHANGES:VEGETABLE - 0.1

Deviled Ham DipV4 cup (60 mL) nonfat sour cream2 -5 ounce cans (300 mt) deviled ham

V4 cup (60 mt) shredded lowfatcheddar cheese

1 teaspoon paprika

2 tablespoons pickle relish1 tablespoon chopped onion

118teaspoon dry mustard

Speed: Variable#3 to 4Time: 5 - 10 seconds or until chunkyYield: 2 cups (480 mL)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1cup (24OmL)TOTAL SERVINGS. . . . . . .. . . . . . . 8

~L()RIES 127c

FAT 109SATURATED FAT 3.49gCH()LESTER()L . . . . . . . . . . . . 31 mg

Place all ingredients in the Vita-Mix container inorder listed. Secure complete 2-part lid. SelectVARIABLE speed #3 to 4. Turn machine on andrun 5 to 10 seconds or until ingredients are mixedto desired consistency. You may need to stopmachine and run a spatula inside the container tointegrate ingredients halfway through process. Donot over mix. If necessary, use the tamper to pressany ingredients into the blades while processing.

FIBER 0.13gPR()TEIN 7gSC>DIUM . . . . . . . . . . . . . . . . . 315 mg

PC>TASSIUM . . . . . . . . . .. . . . . 28 mg

SUGAR 2g% ()F DAILY VALUE 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()MPRC>TEIN .. .. .. .. .. .. .. .. .. . 22%

CAROOHYDRATE . . . . . . 3g . . . 10%FAT. . . . . . . . . . . . . . . . . . . . . . . . 69%EXCHANGES:LEAN MEAT -0.9OTHER CARBS/SUGAR - 0.1FAT-1.4

Spinach Dip 0/1 cup (240 mt) nonfat sour cream

or yogurt1 cup (240 mt) nonfat mayonnaise

112cup (120 mt) frozen spinach(thawed and well drained)

1 package KnoIT@dry vegetablesoup mix

Speed: Variable#3 to 4Time: 5 - 10 seconds until well blendedYield: 2-1/2 cups (600 mL)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1/4 cup (6OmL)TOTALSERVINGS .10CAL()RIES 56cFAT . . . . .. . . . . . . . .. . . . .. . . . 0.14gSATURATEDFAT O.06gCH()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 secondsor until ingredients are mixed to desired consisten-cy. You may need to stop machine and run aspatula inside the container to integrate ingredi-ents halfway through process. Do not over mix. Ifnecessary, use the tamper to press any ingredientsinto the blades while processing. Serve in darkpumpernickel bread bowl with vegetables andbread pieces .

FIBER .0.3gPR()TEIN 2gSC>DIUM . . .. . . . . .. . . . .. . . 322 mg

PC>TASSIUM . . . . . . . . . . .. . . . 91 mg

SUGAR 4.62g% ()F DAILYVALUEFR()M:VITAMINA 98RE . . . 15%

VITAMINC 2 mg ...4%CALCIUM 38 mg ...4%

5

IR()N .. .. .. .. .. ... 0.3 mg ... 2%% ()F ~WRIES FR()MPRC>TEIN 160/.

~HYDRATE 109 ..82%FAT. . . . . . . . . . . . . . . . . . . . . . . . .3%EXCHANGES:BREAD I STARCH -0.1VEGETABLES - 0.1

Onion Dip 'll1 cup (240 mL) nonfat sour cream or

yogurt

1 cup (240 mL) lite or nonfatcream cheese

2 tablespoons dry onion soup mix2 green onions, chopped (optional)

Speed:Time:Yield:

Variable #5 to #615 to 20 seconds

1-1(2 cups (360 mL)


(Values approximate per serving)SERVING SIZE 1/4 cup (6OmL)TOTAL SERVINGS.. . .. .. . . .. . .. 6CALC>RIES 90c

FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.3gSATURATEDFAT .0.lgCHC>LESTERC>L 3.1mg

Place sour cream, cream cheese and onion soupmix in Vita-Mix container in order listed. Secure2-part lid. Select VARIABLE, speed #5 to 6. Runmachine for 15 to 20 seconds or until ingredientsare mixed to desired consistency. You may need tostop machine and run a spatula inside the contain-er to integrate ingredients halfway throughprocess. If necessary, use the tamper to press anyingredients into the blades while processing. Donot overmix. Stir in chopped onions, if desired.

Serve with chips orfresh vegetables.

FIBER 0.5gPRC>TEIN 9gSC>DIUM . . . . .. . . . .. . . . . . . 636 mgroTASSIUM . . . . . . . . . . .. . . 189 mgSUGAR 4.3g% C>F DAILY VALUE FRC>M:

VITAMINA 221RE. . . 15%VITAMINC . . . . . . .0.11mg ...0%CALCIUM 169mg . . . 15%

IRC>N 0.1 mg ... 0%% C>FCALC>RIESFRC>MPRC>TEIN 41%

CAROOHYDRATE . . . . . 12g . . . 56%FAT. . . . . . . . . . . . . . . . . . . . . . . . .3%EXCHANGES:BREAD/STARCH - o.

6

Salsas

California Salsa, pg. 8

7

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California Salsa 0/1/4 cup (60 mL) fresh cilantro1/2 medium onion

1 teaspoon fresh lemon juice

6 ripe roma tomatoes, quartered1 serrano chile pepper1 teaspoon vinegar

1 teaspoon salt (optional)

Speed:Time:

Variable #4 to 55 - 10 seconds,until coarsely chopped2-1/2 cups (600 mL)Yield:


(Values approximate per serving)SERVING SIZE 1 cupTOTAL SERVINGS 10CALORIES 12c

FAT . . . . . . . . . . . . . . . . . . . . . . . 0.14gSATURATED FAT 0.02gCHOLESTEROL. . . . . . . . . . . . . . . Og

Place all ingredients in the Vita-Mix container inorder listed. Secure complete 2-part lid by lockingunder tabs. Select VARIABLE, speed #4 to 5. Liftblack lever to ON position and allow machine torun 5 to 10 seconds or until ingredients arechopped to desired consistency. You may need tostop machine and run a spatula inside of containerto integrate ingredients halfway through process.If necessary, use the tamper to press any ingredi-ents into the blades while processing. Do not overmix.

Servewith tortilla chipsor Doritos@.

FIBER 0.58gPROTEIN ... . . . . . . . . . . . . . . . . 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 FROMPROTEIN .14%

CARBOHYDRATE 2.7g . . . 77%FAT. . . . . . . . . . . . . . . . . . . . . . . . .9%

EXCHANGES:VEGETABLES -0.5

Salsa Mexicano 0/2 cups (480 mL) stewed tomatoes4 ounces (120 mL) jalapeno peppers

4 ounces (120 mL) green chilies1 tablespoon vinegar

2 tablespoons tomato paste1/2 teaspoon dried parsley

or cilantro

1/2 teaspoon salt (optional)

Speed:Time:Yield:

Variable #4 to 53 - 5 secondsor until chunky2 cups (480 mL)


(Values approximate per serving)SERVING SIZE 1 cupTOTAL SERVINGS. . . . . . . . . . . . . . 8CALORIES 25c

FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2gSATURATED FAT 0.02gCHOLESTEROL. . . . . . . . . . . . . . . . 0

Place all ingredients in the Vita-Mix container inorder listed. Secure complete 2-part lid. SelectVARIABLE, speed #4 to 5. Lift black lever to ONposition and allow machine to run 3 to 5 secondsor until ingredients are chopped to desiredconsistency. You may need to stop machine andrun a spatula inside of the container to integrateingredients halfway through process. If necessary,use the tamper to press any ingredients into theblades while processing. Do not over mix.

Servewith tortilla chipsor Doritos@.

FIBER 1.14gPROTEIN .. . . . . . . . . . . . . . . . . 0.91gSODIUM . . . . . . . . . . . . . . . . . 456mgPOTASSIUM. . . . . . . . . . . . . . 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, quartered1/4 to 1 medium onion, quartered

Up to 1/2 cup (120 mL) green chilies(mild or hot)

1/4 teaspoon black pepper1/2 teaspoon sugar or othersweetener

1 tablespoon vinegar


Place all ingredients in the wet blade container inorder listed. Secure complete 2-part lid by lockingunder tabs. Move speed control lever toVARIABLE #4 to 5. Lift black lever to ON positionand allow machine to run 3 to 5 seconds or untilingredients are chopped to desired consistency.You may need to stop machine and run a spatulainside the container to integrate ingredientshalfway through process. Do not over mix. Ifnecessary, use the tamper to press any ingredientsinto the blades while processing.

Serve with tortilla chips or Doritos@.

Speed:Time:Yield:

Variable #4 to 5

3 - 5 seconds or until chunky2 cups (480 mL)

IRON 0.27mg ... 2%% OFCALORIESFROMPROTEIN .12%CARBOHYDRATE 3.4g . . .79%FAT. . . . . . . . . . . . . . . . . . . . . . . . . 9%


(Values approximate per serving)SERVING SIZE 1 cupTOTAL SERVINGS . . . . . . . . . . . . . . 8CALORIES 15c

FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2gSATURATEDFAT 0.02gCHOLESTEROL . . . . . . . . . . . . . . . Og

FIBER 0.7gPROTEIN . . . . . . . . . . . . . . . . . . . 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

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Your Recipes

10

Peanut Butter, pg. 22

11

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Butter 0/2 cups (480 mL) heavy

whipping cream1/8 to 1/4 teaspoon salt, to taste

Speed:Time:Yield:

Variable #5 to 6

15 - 20 seconds1 cup (240 mL)

NUTRrnONINFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1 tablespoonTOTALSERVINGS .16CALORIES . . . . . . . . . . . . . 103cFAT. . . . . . . . . . . . . . . . . . . . . . . . . llgSATURATEDFAT . . 6.84gCHOLESTEROL. . . . . . . . . . . . 41 rng

Place cream in Vita-Mix container and secure

2-part lid. Select VARIABLE, speed #1 quicklyincrease speed to VARIABLE #10 then to HIGH.Run machine until mixture is thick and you hear achange in the sound of the machine. Stop. Scrapethe sides of the container with a spatula and stironce into center. Reset machine to VARIABLE,speed #5. Turn machine on for 5 seconds, stop andscrape sides again. Repeat this procedure severaltimes until you see the mixture starting to floweasier and fluid appears. Run for a few moreseconds until solid butter sets up in center ofcontainer on top of blades. Drain off liquid byplacing butter in a fine strainer. Remove butter toa bowl and add salt (1/8 of a teaspoon at a time) totaste. Work butter with the spatula to remove asmuch liquid as possible.

FIBER OgPROTEIN .. . . . . . . . . . . . . . . . . 0.61gSODIUM 29.4 rngPOTASSIUM 22.44 rngSUGAR 0.83g% OF DAILY VALUE FROM:VITAMIN A 125.3 RE ... 8%

VITAMIN C . . . . . . . . 0.2 rng ... 0%CALCIUM . . . . . . . 19.23 rng ... 2%

IRON 0.01rng ... 0%% OF CALORIES FROMPROTEIN .. .. .. .. . .. .. .. .. .. . 2%

CARBOHYDRATE. .. 0.83g ... 3%FAT . . . . . . . . . . . . . . . . . . . . . . . . 95%EXCHANGES:MILK-0.1FAT- 2.1

12

Mayonnaise 0/3/4 cup (180mL) Fleischmann's@

Egg Beaters1-1/4 teaspoon dry mustard1 teaspoon salt

4 tablespoons fresh lemon juice

2-1/4 cups (540mL) canola oil


(Values approximate per serving)SERVINGSIZE 1 tablespoonTOTAL SERVINGS . . . . . . . . . . . . . 64

CALORIES . . . . . . . . . . . . . . . . . . 70 c

FAT . . . . . . . . . . . . . . . . . . . . . . . . 7.7g

SATURATED FAT .. . . . . . . . . . O.54g

CHOLESTEROL. . . . . . . . . . . . . 0 mg

Place eggs, mustard, salt and lemon juice in theVita-Mix container. Secure 2-part lid. SelectVARIABLE, speed #6. Turn on machine and startpouring in the oil in a thin, steady stream until it isgone and mixture is thick (30 seconds). Stop andstir in any oil sitting on top. Refrigerate and usewithin 2 to 4 weeks. Makes 1 quart.

Speed:Time:Yield:

Variable#630seconds1 quart (.96Ltr.)

IRON. . . . . . . . . . . .. 0.1 mg ... 0%% OF CALORIES FROMPROTEIN .2%

CARBOHYDRATE. .. 0.14g ...1%FAT . . . . . . . . . . . . . . . . . . . . . . . . 97%EXCHANGES:FAT-1.5

Cooked Mayonnaise1-112cup (360mL) water

1/2 cup (120mL) white rice vinegar2 teaspoons sugar1 cup (240mL) egg substitute

2 teaspoons dry mustard

2/3 cup (160mL) all-purpose flour2 cups (480mL) canola oil2 teaspoons salt (optional)

Speed: High / Variable#5Time: 4 to 5 minutesYield: 1 quart (.95Ltr.)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1tablespoonTOTAL SERVINGS . . . . . . . . . . . . . 64

CALORIES . . . . . . . . . . . . . . . . . . 68 c

FAT. . . . . . . . . . . . . . . . . . . . . . . . 6.9g

SATURATED FAT . . . . . . . . . . . . O.5g

CHOLESTEROL. . . . . . . . . . . . . 0 mg

FIBER O.OlgPROTEIN 0.3gSODIUM. . . . . . . . . . . . . . . . . .41 mgPOTASSIUM 5.2mgSUGAR 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 inthe Vita-Mix container. Secure 2-part lid. SelectVARIABLE, speed #1. Turn on machine andquickly increase speed to #10; then to HIGH. Runmachine 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 themixture thickens, add the eggs. Then add the oil ina steady pencil thin stream. Stop and empty into acontainer with a lid and refrigerate. Makes 1 quart(.95 Ltr.).

FIBER O.04gPROTEIN . . . . . . . . . . . . . . . . . . . 0.6g

SODIUM 6.5mgPOTASSIUM 6.5mgSUGAR 0.21g% OFDAILYVALUEFROM:VITAMINA ORE ...0%VITAMINC . . . . . . . .. 0 mg ...0%CALCIUM 3mg ...0%

13

IRON. . . . . . . . . . .. 0.13 mg ... 0%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . . 3%

CARBOHYDRATE. . .. 1.2g ... 7%FAT . . . . . . . . . . . . . . . . . . . . . . . . 90%EXCHANGES:BREAD/STARCH -0.1VERY 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 415 - 20seconds2 cups(480mL)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1 tablespoonTOTAL SERVINGS. . . . . . . . . . . . .32

CALORIES . . . . . . . . . . . . . . . . . . 89 c

FAT 9gSATURATED FAT . . . . . . . . . . . . 5.4g

CHOLESTEROL. . . . . . . . . . . . 23 mg

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid. Select VARIABLE,speed #3 to 4. Run machine for 15 to 20 seconds oruntil mixed. You may need to stop machine andrun a spatula inside the container to integrateingredients halfway through process, if necessary,use the tamper to press any ingredients into theblades while processing. Do not over mix.

Note:Removeto anairtight containerand refrigerate.

FIBER OgPROTEIN . . . . . . . . . . . . . . . . . . .0.lg

SODIUM. . . . . . . . . . . . . . . . . . . 4 mg

POTASSIUM 7mgSUGAR 1.76g% OFDAILYVALUEFROM:VITAMINA 80RE ... 6%VITAMINC . . . . . . . . 0.6mg ... 2%CALCIUM 2.5mg ...0%

IRON. . . . . . . . . . .. 0.02 mg ... 0%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . . 0%

CARBOHYDRATE ... 3.3 g . . . 14%FAT . . . . . . . . . . . . . . . . . . . . . . . . 85%EXCHANGES:OTHER CARBS/SUGAR - 0.3FAT-1.7

Chutney Pecan Butter1 cup (240 mL) pecans

1/3 cup (80 mL) mango chutney

1 cup (240 mL) unsalted butter,softened

Speed:Time:Yield:

Variable #3 to 415 - 20 seconds

1-1/2 cups (360 mL)


(Values approximate per serving)SERVING SIZE 1 tablespoonTOTAL SERVINGS . . . . . . . . . . . . . 24CALORIES 110 c

FAT l1.4gSATURATED FAT 5.05gCHOLESTEROL. . . . . . . . . . . . 21 mg

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid. Select VARIABLE,speed #3 to 4. Run machine for 15 to 20 seconds oruntil mixed. You may need to stop machine andrun a spatula inside the container to integrateingredients halfway through process. If necessary,use the tamper to press any ingredients into theblades while processing. Do not over mix.

Note:Removetoan airtight containerand refrigerate.

FIBER 0.43gPROTEIN .. . . . . . . . . . . . . . . . . . O.5gSODIUM .35mgPOTASSIUM. . . . . . . . . . . . . . . 24mgSUGAR 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 FROMPROTEIN. . . . . . . . . . . . . . . . . . . . 2%

CARBOHYDRATE 3g ... 9%FAT. . . . . . . . . . . . . . . . . . . . . . . . 89%EXCHANGES:OTHER CARBS/SUGAR - 0.1LEANMEAT- 0.1FAT- 2.2

Honey Butter 0/1-1/2 cups (360 mL) butter, softened1 cup (240 mL) light olive or canola oil1/2 cup (120 mL) honey (or to taste)

Speed:Time:Yield:


2-1/3 cups (560 mL)



CALORIES 133 c

FAT .. . . . . . . . . . . . . . . . . . . . . . 13.4g

SATURATED FAT . . . . . . . . . . . . 5.5g

CHOLESTEROL. . . . . . . . . . . . 20 mg


Note:Removeto anairtight containerand refrigerate.

FIBER O.OlgPROTEIN .. . . . . . . . . . . . . . . . . . O.lgSODIUM. . . . . . . . . . . . . . . . . . 76 mgPOTASSIUM .5mgSUGAR 3.56g% OFDAILYVALUEFROM:VITAMINA . . . . . . .. 69RE ... 6%

VITAMINC 0.02mg ... 0%CALCIUM 2.5 mg ... 0%

IRON . . . . . . . . . . .. 0.03 mg ... 0%% OF CALORIES FROMPROTEIN. . . . . . . . . . . . . . . . . . . . 0%

CARBOHYDRATE. . . . . .4g . . . 11%FAT . . . . . . . . . . . . . . . . . . . . . . . . 89%EXCHANGES,OTHER CARBS/SUGAR -0.2FAT-2.7

Maple Walnut Butter3/4 cup (180 mL) walnuts

3/4 cup (180 mL) unsalted butter,softened

3 tablespoons maple syrup2 teaspoons honey

1/8 teaspoon freshly grated nutmeg

Speed:Time:Yield:


2 cups (480 mL)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1 tablespoonTOTAL SERVINGS . . . . . . . . . . . . .32CALORlES 63c

FAT 6gSATURATED FAT 3gCHOLESTEROL .12mg


Note:Removeto an airtight containerand refrigerate.

FIBER 0.14gPROTEIN . . . . . . . . . . . . . . . . . . . 0.5gSODIUM. . . . . . . . . . . . . . . . . . . 1 mgPOTASSIUM .20mgSUGAR 1.6g% OF DAILY VALUE FROM:VITAMIN A . . . . . . .. 41 RE ...4%

VITAMIN C 0.1 mg ... 0%CALCIUM. . . . . . . . . . 5 mg ... 0%

15

IRON. . . . . . . . . . . .. 0.1 mg ...0%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . . 3%

CARBOHYDRATE. .. 2.15g... 13%FAT. . . . . . . . . . . . . . . . . . . . . . . . 84%EXCHANGES,OTHER CARBS/SUGAR - 0.1FAT-1.1

----

---- -- -

Spreadable Butter1-1/2 cups (360 mL) butter,

softened1 cup (240 mL) light olive oil

Speed: Variable#3 to 4Time: 15 - 20 seconds

Yield: 2 cups (480 mL)


(Values approximate per serving)SERVINGSIZE 1 tablespoonTOTALSERVINGS.. . . . . . .. . . . . . 2CALORIES 139cFAT 17gSATURATEDFAT 6.4gCHOLESTEROL. . . . . . . . . . . . 23 rng


Note: Remove to an airtight container and refrigerate.This hardens in refrigerator, but is spreadable, like softmargarine.

FIBER OgPROTEIN 0.1gSODIUM. . . . . . . . . . . . . . . . . . 88rngPOTASSIUM ..3rngSUGAR 0.01g% OF DAILYVALUEFROM:VITAMINA . . . . . . .. 80 RE ... 6%VITAMINC . . . . . . . .. 0 rng ... 0%CALCIUM 2.6rng ... 0%

IRON O.02rng ...0%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . .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 mustard1/8 teaspoon salt

Dash red pepper sauce, to taste

Speed: Variable#3 to 4Time: 15 - 20 secondsYield: 2 cups (480 mL)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE 1 tablespoonTOTAL SERVINGS . . . . . . . . . . . . .32CALORIES . .. . . . . . . . . . . . . .. . 78 c

FAT 9gSATURATED FAT . . . . . . . . . . . .5.4gCHOLESTEROL 23.3rng

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid. Select VARIABLE,speed #3 to 4. Run machine for 15 to 20 seconds oruntil mixed. You may need to stop machine andrun a spatula inside the container to integrateingredients halfway through process. Do notover mix. If necessary, use the tamper to press anyingredients into the blades while processing.

Note: Remove to an airtight container and refrigerate.

FIBER 0.02gPROTEIN.. .. . .. .. . .. .. .. . .. 0.2gSODIUM.. . . . .. . . .. . . .. . . . 10rngPOTASSIUM 4 rngSUGAR 0.01g% OF DAILYVALUEFROM:VITAMINA . . . . . . .. 82 RE ... 6%VITAMINC 0.2 rng ... 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 Butter1/2 teaspoon rum flavoring

1 cup (240 mL) raisins1-1/2 cups (360 mL) unsalted butter,

softened

Speed:Time:Yield:


2 cups (480mL)



CALORIES 72cFAT 7gSATURATEDFAT 4gCHOLESTEROL .17mg

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid. Select VARIABLE,speed #3 to 4. Run machine for 15 to 20 seconds oruntil mixed. You may need to stop machine andrun a spatula inside the container to integrateingredients halfway through process. Do notover mix. If necessary, use the tamper to press anyingredients into the blades while processing.

Note: Removeto an airtight containerand refrigerate.Thishardensin refrigerator,but is spreadable,like softmargarine.

FlBER 0.14gPROTElN .. . . . . . . . . . . . . . . . . . 0.2gSODIUM 1.4mgPOTASSIUM. . . . . . . . . . . . . . . 29 mgSUGAR 2.73g% OF DAILY VALUE 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 - 0.2FAT-1.4

Tahini Butter iJl

1/2 cup (120 mL) pan roastedsesame seeds

1-1/3 cups (320 mL) butter, softened1/4 cup (60 mL) lemon juice

4 teaspoons tamari soy sauce

Speed:Time:Yield:


2 cups (480 mL)


(Values approximate per serving)SERVlNG SIZE 1 tablespoonTOTAL SERVlNGS . . . . . . . . . . . . . 32

CALORIES .. . . . . . . . . . . . . . . . .80c

FAT 9gSATURATED FAT 5gCHOLESTEROL. . . . . . . . . . . . 21 mg

Roast sesame seeds lightly in a dry skillet. Place allingredients in the Vita-Mix container in orderlisted. Secure 2-part lid. Select VARIABLE, speed#3 to 4. Run machine for 15 to 20 seconds or untilmixed. You may need to stop machine and run aspatula inside the container to integrateingredients halfway through process. If necessary,use the tamper to press any ingredients into theblades while processing. Do not over mix.

Note:Removeto an airtight containerand refrigerate.This hardensin refrigerator,but is spreadable,likesoftmargarine. Tahini butter is excellent on partysandwiches.

FlBER O.4gPROTEIN . . . . . . . . . . . . . . . . . . . O.5gSODIUM . . . . . . . . . . . . . . . . . 121 mgPOTASSIUM. . . . . . . . . . . . . . . 15 mgSUGAR O.09g% OF DAILY VALUE FROM:VITAMIN A 71 RE ... 6%

VITAMIN C 0.9 mg ... 2%CALCIUM 5mg ...0%

17

IRON . . . . . . . . . . . . . 0.2 mg ... 2%% OF CALORIES FROMPROTElN . . . . . . . . . . . . . . . . . . . . 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 pepper4 slices fat free American cheese,

broken up1 small fresh tomato

Speed: Variable#3 to 4Time: 5 to 10 seconds

Yield: 1-1/4cups (300 mL)

~ONINFORMATIONPER SERVING

(Values approximate per serving)SERVING SIZE ...1/4 cup (60 mL)TOTAL SERVINGS 5CALORIES 106 c

FAT . . . . .. . . . . . .. . . . . . . . . . . . 4.9gSATURATED FAT 3.2gCHOLESTEROL. . . . . . . . . . . . 16 mg


Note:Removetoan airtight containerand refrigerate.

FlBER 0.21gPROTEIN . .. .. .. .. . .. .. . 8.2gSODIUM. . . . . . . . . . . . . . . . . . 50 mgPOTASSIUM. . . . . . . . . . . . . . .43 mgSUGAR 4.5g% OF DAILY VALUE FROM:VITAMIN A 11.3 RE ... 2%

VITAMIN C . . . . . . . .3.5 mg ... 6%.CALCIUM 241 mg . . . 25%

IRON. . . . . . . . . . . . . .0.1 mg ... 0%% OF CALORIES FROMPROTEIN .31%

CARBOHYDRATE. . . . . . 7g . . .26%FAT. . . . . . . . . . . . . . . . . . . . . . . . 42%EXCHANGES:VEGETABLES - 0.2

Chicken Spread1/2 cup (120 mL) nonfat mayonnaise1 cup (240 mL) chicken, cubed

1/4 cup (60 mL) sweet green bellpepper, chopped

1 small stalk celery, chopped1 pimiento


Speed: Variable#3 to 4Time: 2 - 5 seconds

Yield: 1-1/4cups(300mL)


(Values approximate per serving)SERVING SIZE ...1/4 cup (60 mL)TOTAL SERVINGS . . . . . . . . . . . . . . 5CALORIES . . . . . . . . . . . . . . . . . . 76 c

FAT . . . . . . . . . . . . .. . . . . . .. . . .2.5gSATURATED FAT O.7gCHOLESTEROL .19.3g


Note:Removeto an airtight container and refrigerate.

FlBER 0.3gPROTEIN 6.93gSODIUM. . . . . . . . . . . . . . . . .260 mgPOTASSIUM. . . . . . . . . . . . . . . 82 mgSUGAR .1.85g% OF DAILY VALUE FROM:VITAMIN A 22 RE ...2%

VITAMIN C 7 mg . . . 10%CALCIUM . .. .. .. .. 8.2 mg ... 0%

18

IRON. . . . . . . . . . . . . .0.6 mg ... .4%% OF CALORIES FROMPROTEIN . .. . . .. . . . . . . . . .. . . 44%

CARBOHYDRATE 3.2g . . . 20%FAT . . . . . . . . . . . . . . . . . . . . . . . . 36%EXCHANGES:LEAN MEAT - 1.0VEGETABLES - 0.1

Ham Spread1/4 cup (60 mL) nonfat mayonnaise2 tablespoons pickle vinegar1-112cups (360 mL) light boiled ham,

cut into 1 inch pieces

2 teaspoons prepared mustard1/2 teaspoon paprika

1 tablespoon onion, chopped

1 tablespoon prepared horseradish(optional)

Speed:Time:Yield:

Variable #3 to 4

5 - 10 seconds, until chunky2 cups (480 mL)

NUTRITION INFORMATIONPER SERVING(Values approximate per serving)SERVINGSIZE .1/4 cupTOTAL SERVINGS. . . . . . . . . .. . . . 8

CALORIES. . . . . . . . . . . . . . . .. . 35cFAT IgSATURATED FAT ... . . . . . . . . . 0.4g

CHOLESTEROL. . . . . . . . . . . . 12 mg

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid. Select VARIABLE,speed #3 to 4. Run machine for 5 to 10 seconds oruntil chunky. You may need to stop machine andrun a spatula inside the container to integrateingredients halfway through process. If necessary,use the tamper to press any ingredients into theblades while processing. Do not over mix.

Note: Remove to an airtight container and refrigerate.

FIBER O.lgPROTElN . 4.2gSODIUM . . . . . . . . . .. . . . . . . 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 0.4 mg ... 2%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . 49%

CARBOHYDRATE 2.1g . . . 24%FAT 26%EXCHANGES:VERY LEAN MEAT -0.4FAT-0.1

Crab Meat Spread1/4 cup (60 mL) lowfat milk8-ounce package (240 mL) nonfat or

lite cream cheese, roomtemperature, cut in four pieces

2 teaspoons lemon juice1 clove garlic, pressed1/4 teaspoon salt (optional)

Pepper, to taste1 cup (240 mL) crab meat or imitation

crab meat


(Values approximate per serving)SERVlNG SIZE 1 cupTOTAL SERVINGS .. . . .. .. .. .. .. 6CALORIES . . . . . . . . . . . . . . . . . . 61 c

FAT ... . . . . . . . . . . . . . . . . . . . . 0.45gSATURATEDFAT 0.02gCHOLESTEROL 22.3mg

Place all ingredients in the Vita-Mix container inorder listed. Secure 2-part lid. Select VARIABLE,speed #3 to 4. Run machine for 5 to 10 seconds oruntil chunky. You may need to stop machine andrun a spatula inside the container to integrateingredients halfway through process. If necessary,use the tamper to press any ingredients into theblades while processing. Do not over mix.

Note:Removeto an airtight container and refrigerate.

Speed:Time:Yield:

Variable #3 to 4

5 - 10 seconds,until chunky2-1/2 cups (600mL)

FIBER 0.02gPROTEIN .1OAgSODIUM .258mgPOTASSIUM .172mgSUGAR .1.70g% OF DAILY VALUE FROM:

VITAMINA 170RE .. .10%

VITAMlNC 1.6mg ...2%CALCIUM 149mg . . . 15%

19

IRON 0.2 mg ... .2%% OF CALORIES FROMPROTElN .. .. .. .. . .. .. .. .. .. 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 yogurtor nonfat sour cream

2 (0.7 ounce) packages Good Seasons@Italian salad dressing mix orCaesar Salad mix.

1 tablespoon lemon juiceDash pepper1/4 teaspoon sea salt

1 teaspoon Dijon@ mustard1 tablespoon apple cider vinegar


(Values approximate per serving)SERVING SIZE 2 tablespoonsTOTAL SERVINGS .16CALORIES . . . . . . . . . . . . . . 26 c

FAT . . . . . . . . . . . . . . . . . . . . . . . . O.3gSATURATED FAT .. . . . . . . . . . O.OlgCHOLESTEROL 0.14mg

Place ingredients in Vita-Mix container in orderlisted. Secure complete 2-part lid by locking undertabs.Select VARIABLE, speed #3 to 4. Lift blacklever to ON position and blend until smooth,about 10 seconds.

Speed:Time:Yield:

Variable#3 to 410 seconds2 cups(480 mL)

FIBER O.OlgPROTEIN .. . . . . . . . . . . . . . . . . . 3.2g

SODIUM. . . . . . . . . . . . . . . . . 370 mg

POTASSIUM. . . . . . . . . . . . . . . 32 mg

SUGAR .1.68g% OF DAILY VALUE FROM:VITAMIN A . . . . . . . . 0.2 RE ... 0%

VITAMIN C . . . . . . . . 0.5 mg ... 0%CALCIUM 18 mg ... 2%

IRON. . . . . . . . . . . .. 0.3 mg ... .2%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . 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 cannedpineapple

1/4 cup (60 mL) hot or mild greenchiles (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


(Values approximate per serving)

SERVING SIZE 2 tablespoonsTOTAL SERVINGS . . . . . . . . . . . . . 20CALORIES .. . . . . . . . . . . . . . . . . 44 c

FAT . . . . . . . . . . . . . . . . . . . . . . . . O.lgSATURATEDFAT O.OlgCHOLESTEROL. . . . . . . . . . . . . 0 mg

Place all the ingredients in the Vita-Mix containerin the order listed. Secure 2-part lid. SelectVARIABLE, speed #1. Turn on machine and quick-ly increase speed to #10; then to HIGH. Runmachine 3 minutes. Store spread inrefrigerator or freeze. Serve on your favoritebreads, crackers, bagels, ice cream or use it with orover chicken or pork chops.

Cook'snote: Other fruits may beused,ifdesired.

Speed: HighTime: 3 minutesYield: 4 cups(.96Ltr.)

FIBER 0.6gPROTEIN . . . . . . . . . . . . . . . . . . .0.lg

SODIUM 11.2mgPOTASSIUM. . . . . . . . . . . . . . . 30 mgSUGAR .1O.3g% OF DAlLY VALUE FROM: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 FROMPROTEIN. . . . . . . . . . . . . . . . . . . . 1%

CARBOHYDRATE .. 11.3 g . . . 97%FAT. . . . . . . . . . . . . . . . . . . . . . . . . 2%EXCHANGES:OTHER CARBS/SUGAR -0.5FRUIT - 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) oilifnecessary, refrigerate and pour off excessoil next day.

Cook's Note: Canned nuts contain more oil

than nuts from a bin, and they processmore quickly. If using dry roasted or nutsfrom a bin, add 2 tablespoons (30 mL) ormore vegetable oil.

Caution: Over processing will causeserious overheating! Do not process formore than 1 minute after mixture startscirculating freely.


(Values approximate per serving)SERVINGSIZE 2 tablespoonsTOTAL SERVINGS. . . . . . . . . . . . . 10

CALORIES . . . . . . . . . . . . . . . . . 401 c

FAT 35g

SATURATED FAT . . . . . . . . . . . . 5.4g

CHOLESTEROL. . . . . . . . . . . . . 0 mg

Pour nuts in the Vita-Mix container. Securecomplete 2-part lid. Select HIGH. Turn machineon and insert the tamper through the lid. Use thetamper to push the nuts into the blades. In1 minute you will hear a high pitched/chugging sound. Once the butter begins to flowfreely through the blades the motor sound willchange from a high pitch, to a low laboring sound.Pour into container and store covered.This recipemay be doubled.

Speed: HighTime: 1 minute (seeCook'sNotes)Yield: 1-1/2 cups (360 mL)

FIBER 6gPROTEIN . . . . . . . . . . . . . . 18.4gSODIUM. . . . . . . '. . . . . . . . . . 525 mgPOTASSIUM. . . . . . . . . . . . . . 416 mgSUGAR Og% OF DAILYVALUEFROM:VITAMINA 0 RE ... 0%VITAMINC 0 mg ... 0%CALCIUM 37mg ... 4%

IRON . . . . . . . . . . .. 1.12 mg ... 6%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . 17%

CARBOHYDRATE . .. lUg... 10%FAT 73%EXCHANGES:LEAN MEAT -1.6FAT-6.9

Raw Peanut Butter4-1/2 cups (1.08 L) raw peanuts3 tablespoons oil, canola or olive

Cook's Note: CAUTION!

Over-processing will cause seriousoverheating! Do not process for morethan 1 minute after mixture startscirculating.


(Values approximate per serving)SERVING SIZE 1 cup (240 mL)TOTAL SERVINGS 7CALORIES 584 c

FAT 52gSATURATED FAT ... . . . . . . . . . 8.3gCHOLESTEROL. . . . . . . . . . . . . . . Og

Place all ingredients in the Vita-Mix container.Secure complete 2-part lid. Select HIGH. Turnmachine on and insert the tamper through the lid.Use the tamper to push the nuts into the blades. In1 to 2 minutes you will hear a high pitched/chugging sound. Once the butter begins to flowfreely through the blades the motor sound willchange from a high pitch, to a low laboring sound.

Speed: HighTime: 1 to 2 minutes (seeCook'sNotes)Yield: 1-1/2 cups (360 mL)

FIBER 8gPROTEIN 24.43gSODIUM. . . . . . . . . . . . . . . . . . 17 mgPOTASSIUM. . . . . . . . . . . . . . 662 mgSUGAR 2.91g% OF DAILY VALUE FROM:VITAMIN A 0 RE ... 0%

VITAMIN C 0 mg ... 0%CALCIUM . . . . . . . . 86.4 mg ... 8%

21

IRON 4.3 mg . . . 25%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . 16%

CARBOHYDRATE. . . . . 15g . . . 10%FAT . . . . . . . . . . . . . . . . . . . . . . . . 75%EXCHANGES:LEAN MEAT - 2.2FAT -10.2

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Spinach Spread 0/1 pkg (10.5 ounce) silken tofu

1 tablespoon lemon juice1/4 teaspoon garlic powder3/4 teaspoon onion powder1/2 teaspoon dried tarragon

1/4 teaspoon salt1 box (10 ounce) frozen chopped

spinach, thawed

1 cup (240 mL) coarsely shreddedcarrots


(Values approximate per serving)SERVING SIZE 1/4 cup (6OmL)TOTAL SERVINGS 8CALORIES . . . . . . . . . . . . . . . . . . 36 c

FAT . . . . . . . . . . . . . . . . . . . . . . . . 1.2gSATURATED FAT . . . . . . . . . . . . 0.2gCHOLESTEROL. . . . . . . . . . . . . 0 mg

Place all ingredients in the Vita-Mix container.Secure 2-part lid. Select VARIABLE, speed #5. Runmachine for 10-15 seconds or until blended. Servewith crackers, pita triangles, or baguette slices. Ifdesired, 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 thenbroiling until it starts to brown.

Speed: Variable#5Time: 10 - 15 seconds

Yield: 2 cups (480 mL)

FIBER 1.59gPROTEIN .3gSODIUM . . . . . . . . . . . . . . . . . 106 mgPOTASSIUM. . . . . . . . . . . . . . 229 mgSUGAR .1.05g% OF DAILY VALUE FROM:VITAMIN A 662 RE . . 130%

VITAMIN C . . . . . . .. 11 mg . . . 20%CALCIUM. . . . . . . .. 56 mg ... 6%

IRON 1.12 mg ... 6%% OF CALORIES FROMPROTEIN .. .. .. .. .. .. .. .. .. . 30%

CARBOHYDRATE .., 4.3 g . . .43%FAT . . . . . . . . . . . . . . . . . . . . . . . . 27%EXCHANGES:BREAD/STARCH -0.1VERY LEAN MEAT - 0.2VEGETABLES - 0.6 FAT - 0.1

Horseradish 0/1 cup (240 mL) horseradish root,

peeled and cut in pieces

1/2 cup (120 mL) vinegar1 tablespoon sugar1/4 teaspoon salt

Speed:Time:Yield:

Variable #5 to #8

15 to 20 seconds

1 cup (240 mL)


(Values approximate per serving)SERVING SIZE 1 tablespoonTOTAL SERVINGS. . . . . . . . . . . . . 16CALORIES .12c

FAT . .. . .. .. .. . . .. . .. . .. .. . O.04gSATURATED FAT O.OlgCHOLESTEROL. . . . . . . . . . . . . 0 mg

Select VARIABLE, speed #5. Drop pieces of horse-radish through lid plug opening until all pieces aregrated. Scrape down sides with spatula and addthe remaining ingredients to the grated horse-radish. Increase speed to #8 and blend until wellmixed about 15 to 20 seconds.

For Creamstyle horseradish:Follow abovedirectionsand add 1/2 cup sour cream when blending finalingredients.For Cocktailsauce:Preparebasicrecipefor horseradish.Measure1/3 cup horseradish.Placein containerandadd 1 cup catsup or chili sauce. Blend onVARIABLE, speed#4 until mixed. Store in jar with lidand refrigerate.

FIBER OgPROTEIN . . . . . . . . . . . . . 0.42gSODIUM. . . . . . . . . . . . . . . . . . 38 mgPOTASSIUM. . . . . . . . . . . . . . . 83 mgSUGAR 0.78g% OF DAILY VALUE FROM:VITAMIN A .. . . . . . 0.24 RE ... 0%

VITAMIN C . . . . . . . 17.1 mg . . . 30%CALCIUM 16mg ... 2%

22

IRON 0.21 mg ... 2%% OF CALORIES FROMPROTEIN . . . . . . . . . . . . . . . . . . . 13%

CARBOHYDRATE. .. 2.64g... 84%FAT. . . . . . . . . . . . . . . . . . . . . . . . . 3%EXCHANGES:VEGETABLE - 0.4

vitamix appetizers

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