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AppetizersTable of ContentsSpecial Note Recipe TItle Dips Beau Monde Dip. . . . . . . . . . . . . . . . Cheese Dip .................... Deviled Ham Dip . . . . . . . . . . . . . . . .. ExoticFruit Dip. . . . . . . . . . . . . . . . . Fruit Dip . . . . . . . . . . . . . . . . . . . . . . . Guacamole Marshmallow Fruit Dip. . . . . . . . . . Onion Dip . . . . . . . . . . . . . . . . . . . . . Spinach Dip. . . . . . . . . . . . . . . . . . . .Salsas

Page in Section 2

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..4 .5 ...2 .. ... .3 .4 .3 6 5 .. 8 .9 ..8... ... ... .12 .. .18 . .18 .14 .13 .19 19 20 ...15 22 ... .15 ... . .13 21 21 .17 16 22 16 . .14 . .17 20

California Salsa. .. . .. . .. .. .. . ... Salsa de Tomato Salsa Mexicano

'II 'II 'II

.. ..

Spreads Butter. . . . . . . . . . . . . . . . . . . . . . . .. 'II Cheese Spread. . . . . . . . . . . . . . . . .. 'II Chicken Spread . . . . . . . . . . . . . . . . ..

ChutneyPecanButter.. . . . . . . . . .. 'II CookedMayonnaise... ... . ... ... 'II CrabMeatSpread . . . . . . . . . . . . . . ..Ham Spread..

Heart Warmin' Fruit Spread .. Honey Butter. . . . . . . . . . . . . . . . . .. Horseradish. . . . . . . . . . . . . . . . . . .. Maple Walnut Butter . . . . . . . . . . .. Mayonnaise. . . . . . . . . . . . . . . . . . .. Peanut or Cashew Butter. . . . . . . .. Raw Peanut Butter . . . . . . . . . . . . .. Rum Raisin Butter. . . . . . . . . . . . . .. Savory Butter. . . . . . . . . . . . . . . . . .. Spinach Spread. . . . . . . . . . . . . . . .. Spreadable Butter. . . . . . . . . . . . . .. Strawberry Butter. . . . . . . . . . . . . .. Tahini Butter . . . . . . . . . . . . . . . . . .. Yolonnaise . . . . . . . . . . . . . . . . . . . ..

'II 'II 'II 'II 'II 'II 'II 'II 'II 'II 'II 'II 'II 'II

.. .. .. ..

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

Dips

Onion Dip, pg. 6

1

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Beau Monde Dip

tVPlace all ingredients in the Vita-Mix container in the order listed. Secure complete 2-part lid. Select VARIABLE, speed #3 to 4. Lift black lever to ON position and allow machine to run until ingredients are mixed to desired consistency. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing. Hints: Serve with fresh vegetables& pumpernickelbread pieces.

1 cup (240 mL) nonfat sour cream or yogurt 1/2 cup (120 mL) lowfat mayonnaise 1 tablespoon dill weed 1 tablespoon Beau Monde spice 1 tablespoon dried onion Speed: Variable to 4 #3 Time: 10 to 15 seconds or until blended Yield: 1-1/2 cups (360 mL)

Cook's Note: Beau Monde spice is distributed underthe name of Spice Islands and is produced by Specialty Brands, San Francisco, CA., USA 94111.NUTRTInONINFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1/4 cup (6OmL) TOTALSERVINGS 6CALORIES. . . . . . . . . . . . . . . .. . 116c FAT . . . . . . . . . . . . . . . . . . . . . . . 6.78g

FIBER

0.2g

IRON% OF CALORIES

0.4mg ...2%FROM

PROTEIN .. .. .. .. .. . .. .. .. .. 2.6g SODIUM .. . . . . .. . . . . .. . . . 178 mg

PROTEIN

9%

SATURATED FAT 1.34g CHOLESTEROL .. .. .. .. .. .. . Og ..

POTASSIUM .131 mg SUGAR 3.72g % OF DAlLYVALUE FROM: VITAMIN A 61RE ... 6% VITAMINC . .. . . . .. 0.9mg ... 2% CALCIUM 65mg ... 6%

CARBOHYDRATE ... 1O.2g . . . 36% FAT. . . . . . . . . . . . . . . . . . . . . . . . 54% EXCHANGES:VEGETABLES

- 0.1

FAT1.3 -

Exotic Fruit Dip

tVPlace all ingredients in Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #4. Run machine 15 to 20 seconds or until mixture is smooth and thick. Serve cold with fresh fruits or angel food cake for dipping.* Hint: You may

1/2 cup (120 mL) fat-free sour cream 3/4 cup (180 mL) skim milk 1 small (3-1/2 oz.) package instant banana cream pudding mix (fat and sugar free) * 1 tablespoon shredded coconut 1 tablespoon frozen orange juice concentrate 1 can (8 oz.) (240 mL) crushed pineapple, undrainedNUTRTInONINFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 2 tablespoonsTOTAL SERVINGS . . .. . . .. . . . .. 22

substitute

coconut

cream

pudding

or

another flavor of your choice. Speed: Time: Yield: Variable #4 15 to 20 seconds 2-3/4 cups (660 mL)

FIBER

0.12g

IRON

0.04mg ... 0%

CALORIES SATURATED FAT CHOLESTEROL

32c . . . . . .0.12g 0.6mg

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

PROTEIN .. . . . . . . . . . . . . . . . . O.72g SODIUM . . . .. . . . . . . . . . . .. 201 mg POTASSIUM. .. . . . .. .. . . . .. 46 mg SUGAR 2.64g % OF DAlLY VALUE FROM: VITAMIN A .14.6 RE ... 2% VITAMIN C . . . . . . . .2.2 mg ...4% CALCIUM . . . . . . . . 19.3 mg ...2%

% OF CALORIES FROM PROTEIN .. .. .. .. .. .. .. .. .. .. 9% CARBOHYDRATE 6.9g . . . 87% FAT. . . . . . . . . . . . . . . . . . . . . . . . .4% EXCHANGES: FRUIT - 0.1

2

Fruit Dip

0/creme Place all ingredients in the Vita-Mix container in order listed. Secure complete 2-part lid. Select VARIABLE, speed #3 to 4. Turn on machine and run 10 to 15 seconds or until ingredients are mixed to desired consistency. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing. Hint: Serve with whole strawberriesfor dipping.

8-ounce package (240 mL) nonfat or lite cream cheese 1 small jar marshmallowSpeed: Variable #3 to 4

Time: 10 to 15 seconds Yield: 1-1/2cups (360mL)

NUTRITION INFORMATION PER SERVING (Values approximate per seroing) SERVING SIZE ... .1/4 cup (6OmL) TOTAL SERVINGS. . . . . . . . . . . . . . 6

FIBER PROTEINSODIUM

Og 6g

. . . . . .. . . . . . . . . . . 213 mg

IRON Omg % OF CALORIES FROM PROTEIN

...0% .15%

CALORIES FAT SATURATED FATCHOLESTEROL

. . . . . 153c Og Og

. . . . . . . . . . . .. . . Og

POTASSIUM 75mg SUGAR 24.77g % OF DAlLYVALUE FROM: VITAMIN A 164RE . . . 10% VITAMlNC Omg ...0% CALCIUM 115mg . . . 10%

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

Marshmallow Fruit Dip7 ounce jar marshmallow cream 3 ounces lite or fat-free cream cheese 1/4 cup (60 mL) powdered sugarSpeed: Variable #4

0/

Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid and select VARIABLE, speed #4. Run machine 15 to 20 seconds or until ingredients are well blended. Use tamper if necessary. Serve with fruit for dipping. Especiallygood with strawberries.

Time: Yield:

15 to 20 seconds 1 cup (240 mL) FIBER PROTEIN SODIUMPOTASSIUM.

NUTRITION INFORMATION PER SERVING (Values approximate per seroing) SERVING SIZE 2 tablespoons TOTALSERVINGS 8 CALORIES . . . .. . . . 105c FAT Og SATURATED FAT Og CHOLESTEROL 0.81mg

Og 1.61g 72.3mg. . . . . . . . . . . . . . 21 mg

IRON Omg ...0% % OF CALORIES FROM PROTEIN. . . . . . . . . . . . . . . . . . . . 6% CARBOHYDRATE. .. 24.4g... 94% FAT. . . . . . . . . . . . . . . . . . . . . . . . .0% EXCHANGES:OTHER CARBS/SUGAR

SUGAR 19.88g % OF DAlLY VALUE FROM: VITAMIN A 46 RE ...4% VITAMlNC Omg CALCIUM . . . . . . . . 32.3 mg ...0% ... 4%

- 2.3

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Guacamole

0/Cut avocados in half and remove pits. Scoop out the flesh and place in the Vita-Mix container. Add the garlic salt, lemon juice, and ascorbic acid. Secure 2-part lid. Select VARIABLE, speed #3. Turn on machine and run 15 to 20 seconds or until ingredients are mixed. You may need to stop machine and run a spatula around the inside of the container to help integrate ingredients. While machine is running, remove lid plug and drop in the onion and tomato through the opening. Use the tamper to push the vegetables into the blades. Do not overmix. Leave chunky. Serve with tortilla chips. Garnish with a tomato roseand a sprig of parsley.

2 ripe avocados 1/4 cup (60 mL) onion 112teaspoon garlic salt 1 tablespoon lemon juice 1 medium tomato 112teaspoon ascorbic acid powder (optional) Speed: Variable#3 Time: 15 to 20 seconds

Yield: 1-1/2cups

NUTRITION INFORMATION PER SERVING (Values approximate per seroing) SERVING SIZE 2 tablespoonsTOTAL SERVINGS . . . . . . . . . . . . . 16 CALORIES . . . . . . . . . . . . . . . . . . 43 c FAT . .. . .. . . . . . . .. . .. . . . . . . . 3.9g SATURATED FAT 0.62gCHOLESTEROL . . .. . .. . . . . . . . . Og

FIBER . . .. .. .. .. . .. .. . .. .. .. lAg PROTEIN 0.6gSODIUM . . . .. . . . .. . . . .. . . . 60 mg POTASSIUM. . . .. . . .. . . .. . 173 mg SUGAR O.63g % OF DAlLY VALUE FROM: VITAMIN A 20.1 RE ...4% VITAMIN C .. . . .. .. 4.1 mg ... 6% CALCIUM . .. .. .. .. 3.8 mg ... 00/0

IRON

0.3mg ... 2%

% OF CALORIES FROM PROTEIN ... .. . .. .. .. .. .. . .. . 5% CARBOHYDRATE. .. 2.53g... 21% FAT. . . . . . . . . . . . . . . . . . . . . . . . 74% EXCHANGES: FRUIT - 0.1 VEGETABLES - 0.1

FAT -0.8

Cheese Dip

0/Place ingredients in Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Turn on machine and blend for 10 to 15 seconds or until desired consistency. You may need to stop machine and run a spatula inside of container to integrate ingredients halfway through process. Do not overmix. If necessary, use the tamper to press any ingredients into the blades while processing.

2 tablespoons nonfat mayonnaise 1 tablespoon 2% fat milk Pinch of salt (optional) Dash black pepper 1 small whole tomato, fresh 112cup (120 mL) Velveeta@ Lite cheese or 4 slices fat-free American cheese, broken upSpeed:

Time: Yield:

15 to 20 seconds 1 cup (240 mL)

Variable to#8 #5

NUTRITION INFORMATION PER SERVING (Values approximate per seroing) SERVING SIZE 1/4 cup (6OmL) TOTAL SERVINGS. .. . . . . . . . . . . . 8 CALORIES . . . . . . . . . . . . . . . . . . 37 c FAT . . . . . .. . . . . . . . . . .. . .. . . . 1.6g SATURATED FAT 5.14g CHOLESTEROL 0.13 mg

FIBER

.0.13g

PROTEIN . .. . . . .. . . .. . . . . . . . 2.7g SODIUM . . .. . . .. . . . .. . . .. . 32 mg POTASSIUM .. . . .. . . .. . . .. . 30 mg SUGAR 2g% OF DAILY VALUE FROM:

IRON 0.06 mg ... 0% % OF CALORIES FROM PROTEIN . .. . .. .. .. . .. .. .. .. 29% CARBOHYDRATE. . . . . . 3g . . . 32% FAT . . . . .. . . . . . . . . . .. . . . . . . . 39% EXCHANGES: VEGETABLE - 0.1

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

4

Deviled Ham DipV4 cup (60 mL) nonfat sour cream 2 5 ounce cans (300 mt) deviled ham

-

V4 cup (60 mt) shredded lowfat cheddar cheese 1 teaspoon paprika 2 tablespoons pickle relish 1 tablespoon chopped onion 118teaspoon dry mustardSpeed:

Place all ingredients in the Vita-Mix container in order listed. Secure complete 2-part lid. Select VARIABLE speed #3 to 4. Turn machine on and run 5 to 10 seconds or until ingredients are mixed to desired consistency. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing.

Variable to 4 #35 - 10 seconds or until chunky 2 cups (480 mL)FIBER PR()TEIN 0.13g 7gIR()N 0.8 mg ... 4% % ()F CAL()RIES FR()M PRC>TEIN .. .. .. .. .. .. .. .. .. . 22% CAROOHYDRATE . . . . . . 3g . . . 10% FAT. . . . . . . . . . . . . . . . . . . . . . . . 69% EXCHANGES:LEAN MEAT

Time: Yield:

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 cup (24OmL)TOTAL SERVINGS. . . . . . .. . . . . . . 8

SC>DIUM . . . . . . . . . . . . . . . . . 315 mg PC>TASSIUM . . . . . . . . . .. . . . . 28 mg

~L()RIES

127c

FAT 109 SATURATED FAT 3.49g CH()LESTER()L . . . . . . . . . . . . 31 mg

SUGAR 2g % ()F DAILY VALUE FR()M: VITAMIN A 40 RE ... 6% VITAMIN C . . .. . . . . 0.3 mg ... 0% CALCIUM 41 mg ... 4%

-0.9

OTHER CARBS/SUGAR - 0.1

FAT -1.4

Spinach Dip

0/Place all ingredients in the Vita-Mix container. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Turn machine on and allow to run 5 to 10 seconds or until ingredients are mixed to desired consistency. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing. Serve in dark pumpernickel bread bowl with vegetables and bread pieces ..0.3g 2gIR()N .. .. .. .. .. ... 0.3 mg ... 2% % ()F ~WRIES FR()M PRC>TEIN 160/. ~HYDRATE 109 ..82% FAT. . . . . . . . . . . . . . . . . . . . . . . . .3% EXCHANGES: BREAD I STARCH -0.1 VEGETABLES - 0.1

1 cup (240 mt) nonfat sour cream or yogurt 1 cup (240 mt) nonfat mayonnaise 112cup (120 mt) frozen spinach (thawed and well drained) 1 package KnoIT@dry vegetable soup mixSpeed: Variable#3 to 4 Time: 5 - 10 seconds until well blended Yield: 2-1/2 cups (600 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1/4 cup (6OmL) TOTALSERVINGS .10 CAL()RIES 56c FAT . . . . .. . . . . . . . .. . . . .. . . . 0.14g SATURATED FAT O.06g CH()LESTER()L 0.13mg FIBER PR()TEIN

SC>DIUM . . .. . . . . .. . . . .. . . 322 mg PC>TASSIUM . . . . . . . . . . .. . . . 91 mg

SUGAR 4.62g % ()F DAILY VALUE FR()M: VITAMIN A 98RE . . . 15% VITAMINC 2 mg ...4% CALCIUM 38 mg ...4%

5

Onion Dip

'llPlace sour cream, cream cheese and onion soup mix in Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #5 to 6. Run machine for 15 to 20 seconds or until ingredients are mixed to desired consistency. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not overmix. Stir in chopped onions, if desired. Serve with chips orfresh vegetables.0.5g 9g IRC>N 0.1 mg ... 0%41% % C>FCALC>RIESFRC>M PRC>TEINCAROOHYDRATE

1 cup (240 mL) nonfat sour cream or yogurt 1 cup (240 mL) lite or nonfat cream cheese 2 tablespoons dry onion soup mix 2 green onions, chopped (optional) Speed: Variable #5 to #6 Time: 15 to 20 seconds Yield: 1-1(2 cups (360 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1/4 cup (6OmL) TOTAL SERVINGS.. . .. .. . . .. . .. 6 CALC>RIES 90c FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.3g

FIBER PRC>TEIN

SC>DIUM . . . . .. . . . .. . . . . . . 636 mg roTASSIUM . . . . . . . . . . .. . . 189 mg SUGAR 4.3g% C>F DAILY VALUE FRC>M:

. . . . . 12g . . . 56%

SATURATED FAT CHC>LESTERC>L

.0.lg 3.1mg

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

FAT. . . . . . . . . . . . . . . . . . . . . . . . .3% EXCHANGES: BREAD/STARCH - o.

6

Salsas

California Salsa, pg. 8

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California Salsa1/4 cup (60 mL) fresh cilantro 1/2 medium onion 1 teaspoon fresh lemon juice 6 ripe roma tomatoes, quartered 1 serrano chile pepper 1 teaspoon vinegar 1 teaspoon salt (optional)Speed: Variable #4 to 5 Time: 5 - 10 seconds, until coarsely chopped Yield: 2-1/2 cups (600 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 cup TOTAL SERVINGS 10 CALORIES 12c FAT . . . . . . . . . . . . . . . . . . . . . . . 0.14g SATURATED FAT 0.02g CHOLESTEROL. . . . . . . . . . . . . . . Og

0/Place all ingredients in the Vita-Mix container in order listed. Secure complete 2-part lid by locking under tabs. Select VARIABLE, speed #4 to 5. Lift black lever to ON position and allow machine to run 5 to 10 seconds or until ingredients are chopped to desired consistency. You may need to stop machine and run a spatula inside of container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Servewith tortilla chipsor Doritos@.

FIBERPROTEIN SODIUM. POTASSIUM. ...

0.58g. . . . . . . . . . . . . . . . O.5g . . . . . . . . . . . . . 110 mg . . . . . . . . . . . . . . . . . .4 mg

SUGAR 1.67g % OF DAILY VALUE FROM: VITAMIN A 73 RE . . . 15% VITAMIN C 19 mg... 30% CALCIUM 4 mg ... 0%

IRON 0.24 mg ... 2% % OF CALORIES FROM PROTEIN .14% CARBOHYDRATE 2.7g . . . 77% FAT. . . . . . . . . . . . . . . . . . . . . . . . .9% EXCHANGES: VEGETABLES

- 0.5

Salsa Mexicano

0/Place all ingredients in the Vita-Mix container in order listed. Secure complete 2-part lid. Select VARIABLE, speed #4 to 5. Lift black lever to ON position and allow machine to run 3 to 5 seconds or until ingredients are chopped to desired consistency. You may need to stop machine and run a spatula inside of the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Servewith tortilla chipsor Doritos@.

2 cups (480 mL) stewed tomatoes 4 ounces (120 mL) jalapeno peppers 4 ounces (120 mL) green chilies 1 tablespoon vinegar 2 tablespoons tomato paste 1/2 teaspoon dried parsley or cilantro 1/2 teaspoon salt (optional)Speed: Variable #4 to 5 Time: 3 - 5 secondsor until chunky Yield: 2 cups (480 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 cup TOTAL SERVINGS. . . . . . . . . . . . . . 8 CALORIES 25c FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2g SATURATED FAT 0.02g CHOLESTEROL. . . . . . . . . . . . . . . . 0

FIBERPROTEIN SODIUM

1.14g .. . . . . . . . . . . . . . . . . 0.91g . . . . . . . . . . . . . . . . . 456 mg. . . . . . . . . . . . . 217 mg 2.77g

IRON% OF CALORIES PROTEIN CARBOHYDRATE.

0.9mg ... 6%FROM . . . . . 6g . . . 82% . . . . . . . . . . . . . . . . . . . 12%

POTASSIUM.

SUGAR % OF DAILY VALUE FROM: VITAMIN VITAMINC CALCIUM A 70 RE .19mg.. 25mg

FAT. . . . . . . . . . . . . . . . . . . . . . . . . 6% EXCHANGES: VEGETABLES - 1.0

. . . 15%.30% ...2%

8

Salsa de Tomato 0/3 fresh tomatoes, quartered 1/4 to 1 medium onion, quartered Up to 1/2 cup (120 mL) green chilies (mild or hot) 1/4 teaspoon black pepper 1/2 teaspoon sugar or other sweetener 1 tablespoon vinegar 1/2 teaspoon salt (optional) Place all ingredients in the wet blade container in order listed. Secure complete 2-part lid by locking under tabs. Move speed control lever to VARIABLE #4 to 5. Lift black lever to ON position and allow machine to run 3 to 5 seconds or until ingredients are chopped to desired consistency. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing.Serve with tortilla chips or Doritos@.

Speed: Variable #4 to 5 Time: 3 - 5 seconds or until chunky Yield: 2 cups (480 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 cup TOTAL SERVINGS . . . . . . . . . . . . . . 8 CALORIES 15c FAT . . . . . . . . . . . . . . . . . . . . . . . . 0.2g

FIBERPROTEIN

0.7g. . . . . . . . . . . . . . . . . . . O.5g

SODIUM. . . . . . . . . . . . . . . . . . 54 mg POTASSIUM. . . . . . . . . . . . . . 124 mg

IRON 0.27mg ... 2% % OF CALORIES FROM PROTEIN .12% CARBOHYDRATE 3.4g . . .79%FAT. . . . . . . . . . . . . . . . . . . . . . . . . 9%

SUGAR% OF DAILY VALUE FROM:

2.24g31 RE ... 6%

VITAMIN A

SATURATED FATCHOLESTEROL

0.02g

. . . . . . . . . . . . . . . Og

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/Place cream in Vita-Mix container and secure 2-part lid. Select VARIABLE, speed #1 quickly increase speed to VARIABLE #10 then to HIGH. Run machine until mixture is thick and you hear a change in the sound of the machine. Stop. Scrape the sides of the container with a spatula and stir once into center. Reset machine to VARIABLE, speed #5. Turn machine on for 5 seconds, stop and scrape sides again. Repeat this procedure several times until you see the mixture starting to flow easier and fluid appears. Run for a few more seconds until solid butter sets up in center of container on top of blades. Drain off liquid by placing butter in a fine strainer. Remove butter to a bowl and add salt (1/8 of a teaspoon at a time) to taste. Work butter with the spatula to remove as much liquid as possible.FIBER Og IRON 0.01rng ... 0%% OF CALORIES FROM PROTEIN .. .. .. .. . .. .. .. .. .. . 2% CARBOHYDRATE. .. 0.83g ... 3% FAT . . . . . . . . . . . . . . . . . . . . . . . . 95% EXCHANGES:

2 cups (480 mL) heavy whipping cream 1/8 to 1/4 teaspoon salt, to taste

Speed: Variable #5 to 6 Time: 15 - 20 seconds Yield: 1 cup (240 mL)

NUTRrnONINFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoon TOTALSERVINGS .16 CALORIES . . . . . . . . . . . . . 103cFAT. . . . . . . . . . . . . . . . . . . . . . . . . llg

PROTEIN .. . . . . . . . . . . . . . . . . 0.61g SODIUM 29.4 rng POTASSIUM 22.44 rng SUGAR 0.83g % OF DAILY VALUE FROM: VITAMIN A 125.3 RE ... 8% VITAMIN C . . . . . . . . 0.2 rng ... 0% CALCIUM . . . . . . . 19.23 rng ... 2%

SATURATED FATCHOLESTEROL.

. . 6.84g

MILK-0.1 FAT 2.1 -

. . . . . . . . . . . 41 rng

12

Mayonnaise

0/Place eggs, mustard, salt and lemon juice in the Vita-Mix container. Secure 2-part lid. Select VARIABLE, speed #6. Turn on machine and start pouring in the oil in a thin, steady stream until it is gone and mixture is thick (30 seconds). Stop and stir in any oil sitting on top. Refrigerate and use within 2 to 4 weeks. Makes 1 quart. Speed: Variable#6 Time: 30 seconds Yield: 1 quart (.96 Ltr.)

3/4 cup (180mL) Fleischmann's@ Egg Beaters 1-1/4 teaspoon dry mustard 1 teaspoon salt 4 tablespoons fresh lemon juice 2-1/4 cups (540mL) canola oil

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoonTOTAL SERVINGS CALORIES SATURATED . . . . . . . . . . . . . 64 . . . . . . . . . . . . . . . . . . 70 c FAT .. . . . . . . . . . O.54g . . . . . . . . . . . . 0 mg

FIBER O.Olg PROTEIN 0.3g SODIUM. . . . . . . . . . . . . . . . . .41 mg POTASSIUM 5.2mg SUGAR 0.08g% OF DAILY VALUE FROM:

IRON. . . . . . . . . . . .. 0.1 mg ... 0% % OF CALORIES FROM PROTEIN .2% CARBOHYDRATE. .. 0.14g ...1% FAT . . . . . . . . . . . . . . . . . . . . . . . . 97% EXCHANGES:

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

VITAMINA VITAMINC CALCIUM

0.02RE ... 0% 0.44mg ... 0% 2.1mg ... 0%

FAT -1.5

Cooked Mayonnaise1-112cup (360mL) water 1/2 cup (120mL) white rice vinegar 2 teaspoons sugar 1 cup (240mL) egg substitute 2 teaspoons dry mustard 2/3 cup (160mL) all-purpose flour 2 cups (480mL) canola oil 2 teaspoons salt (optional) Speed: High / Variable#5 Time: 4 to 5 minutes Yield: 1 quart (.95 Ltr.)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1tablespoonTOTAL SERVINGS CALORIES FAT. SATURATED . . . . . . . . . . . . . 64 . . . . . . . . . . . . . . . . . . 68 c FAT . . . . . . . . . . . . O.5g . . . . . . . . . . . . 0 mg

Place hot water, vinegar, sugar, salt and mustard in the Vita-Mix container. Secure 2-part lid. Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run machine for 4 to 5 minutes until steaming hot. Decrease speed to #5 and with the machine running, add the flour through the lid opening. As the mixture thickens, add the eggs. Then add the oil in a steady pencil thin stream. Stop and empty into a container with a lid and refrigerate. Makes 1 quart (.95 Ltr.).

FIBERPROTEIN

O.04g. . . . . . . . . . . . . . . . . . . 0.6g

. . . . . . . . . . . . . . . . . . . . . . . 6.9g

CHOLESTEROL.

SODIUM POTASSIUM SUGAR % OF DAILYVALUE FROM: VITAMINA ORE VITAMINC . . . . . . . .. 0 mg CALCIUM 3mg

6.5mg 6.5mg 0.21g ...0% ...0% ...0%

IRON. . . . . . . . . . .. 0.13 mg ... 0% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . . 3% CARBOHYDRATE. . .. 1.2g ... 7% FAT . . . . . . . . . . . . . . . . . . . . . . . . 90% EXCHANGES:BREAD/STARCH

-0.1

VERY LEAN MEAT - 0.1

FAT 1.3 -

13

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Strawberry Butter1/2 teaspoon brandy flavoring 1-1/2 cups (360 mL) unsalted butter, softenedSpeed: Variable#3 to 4 Time: 15 - 20 seconds Yield: 2 cups(480 mL)

0/Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process, if necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Note:Remove an airtight containerand refrigerate. to

1/2 cup (120 mL) strawberry preserves

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoonTOTAL SERVINGS. CALORIES . . . . . . . . . . . .32 . . . . . . . . . . . . . . . . . . 89 c

FIBERPROTEIN SODIUM.

Og. . . . . . . . . . . . . . . . . . .0.lg . . . . . . . . . . . . . . . . . . 4 mg

IRON. . . . . . . . . . .. 0.02 mg ... 0% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . . 0% CARBOHYDRATE ... 3.3 g . . . 14% FAT . . . . . . . . . . . . . . . . . . . . . . . . 85% EXCHANGES:OTHER CARBS/SUGAR

FATSATURATED CHOLESTEROL.

9gFAT . . . . . . . . . . . . 5.4g . . . . . . . . . . . 23 mg

POTASSIUM 7mg SUGAR 1.76g % OF DAILY VALUE FROM: VITAMINA 80RE ... 6% VITAMINC . . . . . . . . 0.6mg ... 2% CALCIUM 2.5mg ...0%

- 0.3

FAT -1.7

Chutney Pecan Butter1 cup (240 mL) pecans 1/3 cup (80 mL) mango chutney 1 cup (240 mL) unsalted butter, softenedSpeed: Variable #3 to 4 Time: 15 - 20 seconds Yield: 1-1/2 cups (360 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoon TOTAL SERVINGS . . . . . . . . . . . . . 24 CALORIES 110 c FAT l1.4g SATURATED FAT 5.05g CHOLESTEROL. . . . . . . . . . . . 21 mg

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

Note:Removeto an airtight containerand refrigerate.FIBER 0.43gPROTEIN .. . . . . . . . . . . . . . . . . . O.5g SODIUM .35mg POTASSIUM. . . . . . . . . . . . . . . 24 mg SUGAR O.22g % OF DAILY VALUE FROM:VITAMIN A 72 RE

IRON 0.2 mg ... 2% % OF CALORIES FROMPROTEIN. . . . . . . . . . . . . . . . . . . . 2%

CARBOHYDRATE 3g ... 9% FAT. . . . . . . . . . . . . . . . . . . . . . . . 89% EXCHANGES:OTHER CARBS/SUGAR

...

6%

- 0.1

VITAMIN C CALCIUM

. . .. . ..0.13 ...0% mg5mg ...0%

LEANMEAT- 0.1 FAT- 2.2

14

Honey Butter

0/Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Note:Removeto an airtight containerand refrigerate.IRON . . . . . . . . . . .. 0.03 mg ... 0% % OF CALORIES FROM PROTEIN. . . . . . . . . . . . . . . . . . . . 0% CARBOHYDRATE. . . . . .4g . . . 11% FAT . . . . . . . . . . . . . . . . . . . . . . . . 89% EXCHANGES, OTHER CARBS/SUGAR

1-1/2 cups (360 mL) butter, softened 1 cup (240 mL) light olive or canola oil 1/2 cup (120 mL) honey (or to taste) Speed: Variable #3 to 4 Time: 15 - 20 seconds Yield: 2-1/3 cups (560 mL)

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoonTOTAL SERVINGS CALORIES SATURATED

FIBER O.Olg PROTEIN .. . . . . . . . . . . . . . . . . . O.lg SODIUM. . . . . . . . . . . . . . . . . . 76 mg

. . . . . . . . . . . . . 37133 c

FAT .. . . . . . . . . . . . . . . . . . . . . . 13.4g FAT . . . . . . . . . . . . 5.5g . . . . . . . . . . . 20 mg CHOLESTEROL.

POTASSIUM SUGAR % OF DAILY VALUE FROM: VITAMINA . . . . . . .. 69RE VITAMINC 0.02mg CALCIUM 2.5 mg

.5mg 3.56g ... 6% ... 0% ... 0%

FAT -2.7

-0.2

Maple Walnut Butter3/4 cup (180 mL) walnuts 3/4 cup (180 mL) unsalted butter, softened 3 tablespoons maple syrup 2 teaspoons honey 1/8 teaspoon freshly grated nutmegSpeed: Variable #3 to 4 Time: 15 - 20 seconds Yield: 2 cups (480 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoonTOTAL SERVINGS CALORlES FAT SATURATED FAT CHOLESTEROL

Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Note:Removeto an airtight containerand refrigerate.

FIBER 0.14g PROTEIN . . . . . . . . . . . . . . . . . . . 0.5g SODIUM. . . . . . . . . . . . . . . . . . . 1 mg

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

...0%

. . . . . . . . . . . . . . . . . . . . 3%

. . .. . .. .. . .. . 3263c 6g 3g .12mg

POTASSIUM SUGAR

.20mg 1.6g

% OF DAILY VALUE FROM: VITAMIN A . . . . . . .. 41 RE ...4% VITAMIN C 0.1 mg ... 0% CALCIUM. . . . . . . . . . 5 mg ... 0%

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

FAT -1.1

15

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Spreadable Butter1-1/2 cups (360 mL) butter, softened 1 cup (240 mL) light olive oil Speed: Variable#3 to 4 Time: 15 - 20 seconds Yield: 2 cups (480 mL) Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Note: Remove to an airtight container and refrigerate.This hardens in refrigerator, but is spreadable, like soft

margarine.NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoon TOTALSERVINGS.. . . . . . .. . . . . . 2 CALORIES 139c FAT 17g SATURATED FAT 6.4gCHOLESTEROL. . . . . . . . . . . . 23 rng

FIBER Og PROTEIN 0.1g SODIUM. . . . . . . . . . . . . . . . . . 88rng POTASSIUM ..3rng SUGAR 0.01g % OF DAILY VALUE FROM: VITAMINA . . . . . . .. 80 RE ... 6% VITAMINC . . . . . . . .. 0 rng ... 0% CALCIUM 2.6rng ... 0%

IRON O.02rng ...0% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . .0% CARBOHYDRATE ... 0.01g ...0% FAT . . . . . . . . . . . . . . . . . . . . . . . 100% EXCHANGES:

FAT -3.1

Savory Butter

0/Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing. Note: Remove to an airtight container and refrigerate.

1-1/2 cups (360 mL) unsalted butter, softened 3 tablespoons fresh snipped chives 3 teaspoons dry mustard 1/8 teaspoon salt Dash red pepper sauce, to taste

#3 Speed: Variable to 4 Time: 15 - 20 seconds Yield: 2 cups (480 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoon

TOTAL SERVINGS . .. . .. . .. .. . . 32 CALORIES . .. . . . . . . . . . . . . .. . 78 c FAT 9g SATURATED FAT . . . . . . . . . . . .5.4g CHOLESTEROL 23.3rng

FIBER 0.02g PROTEIN.. .. . .. .. . .. .. .. . .. 0.2g SODIUM.. . . . .. . . .. . . .. . . . 10rng POTASSIUM 4 rng SUGAR 0.01g % OF DAILY VALUE FROM: VITAMINA . . . . . . .. 82 RE ... 6% VITAMINC 0.2 rng ... 0% CALCIUM 3.4rng ...0%

IRON% OF CALORIES FROM

0.05rng .1% 0.1g ... 0%

PROTEIN CARBOHYDRATE

FAT . . . . . . . . . . . . . . . . . . . . . . . . 99% EXCHANGES:

FAT 1.7 -

16

Rum Raisin Butter1/2 teaspoon rum flavoring 1 cup (240 mL) raisins 1-1/2 cups (360 mL) unsalted butter, softenedSpeed: Variable #3 to 4 Time: 15 - 20 seconds Yield: 2 cups (480 mL)

Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. Do not over mix. If necessary, use the tamper to press any ingredients into the blades while processing. Note: Remove an airtight containerand refrigerate. to This hardensin refrigerator,but is spreadable, soft like margarine.IRON% OF CALORIES

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoonTOTAL SERVINGS . . . . . . . . . . . . . 40

FlBER 0.14g PROTElN .. . . . . . . . . . . . . . . . . . 0.2g

0.1mg ... 0%FROM

SODIUM

1.4mg

PROTEIN...

...

... ...1%

CALORIES FAT SATURATED FAT CHOLESTEROL

72c 7g 4g .17mg

POTASSIUM. . . . . . . . . . . . . . . 29 mg SUGAR 2.73g % OF DAILY VALUE FROM: VITAMlN A 64 RE ... 6% VITAMlN C 0.12 mg ... 0% CALCIUM. . . . . . . . . . 4 mg ... 0%

CARBOHYDRATE ... 2.9 g . . . 15% FAT . . . . . . . . . . . . . . . . . . . . . . . . 83% EXCHANGES: FRUIT - 0.2

FAT -1.4

Tahini Butter1/2 cup (120 mL) pan roasted sesame seeds

iJlRoast sesame seeds lightly in a dry skillet. Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 15 to 20 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix.

1-1/3 cups (320 mL) butter, softened 1/4 cup (60 mL) lemon juice 4 teaspoons tamari soy sauceSpeed: Variable #3 to 4 Time: 15 - 20 seconds Yield: 2 cups (480 mL)

Note:Remove to an airtight containerand refrigerate.sandwiches.

This hardensin refrigerator,but is spreadable, soft like margarine. Tahini butter is excellent on party

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVlNG SIZE 1 tablespoonTOTAL SERVlNGS

. . . . . . . . . . . . . 329g 5g

CALORIES

.. .. .. . .. .. . .. . .. . 80 c

FAT SATURATED FATCHOLESTEROL.

FlBER O.4g PROTEIN . . . . . . . . . . . . . . . . . . . O.5g SODIUM . . . . . . . . . . . . . . . . . 121 mg POTASSIUM. . . . . . . . . . . . . . . 15 mg SUGAR O.09g % OF DAILY VALUE FROM: VITAMIN A 71 RE ... 6% VITAMIN C CALCIUM 0.9 mg ... 2% 5mg ...0%

IRON . . . . . . . . . . . . . 0.2 mg ... 2% % OF CALORIES FROM PROTElN . . . . . . . . . . . . . . . . . . . . 2%

CARBOHYDRATE

0.7g ... 4%

FAT. . . . . . . . . . . . . . . . . . . . . . . . 94% EXCHANGES:

FAT 1.7 -

. . . . . . . . . . . 21 mg

17

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Cheese Spread

0/Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 5 to 10 seconds or until mixed. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix. Note: Remove an airtight containerand refrigerate. to

2 tablespoons nonfat mayonnaise 1 tablespoon lowfat or skim milk Pinch salt (optional) Dash pepper 4 slices fat free American cheese, broken up 1 small fresh tomatoSpeed: Variable#3 to 4 Time: 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 5 CALORIES 106 c FAT . . . . .. . . . . . .. . . . . . . . . . . . 4.9g SATURATED FAT 3.2gCHOLESTEROL. . . . . . . . . . . . 16 mg

FlBER 0.21g PROTEIN . .. .. .. .. . .. .. . 8.2g SODIUM. . . . . . . . . . . . . . . . . . 50 mg POTASSIUM. . . . . . . . . . . . . . .43 mg

IRON. . . . . . . . . . . . . .0.1 mg ... 0% % OF CALORIES FROM PROTEIN .31% CARBOHYDRATE. . . . . . 7g . . .26% FAT. . . . . . . . . . . . . . . . . . . . . . . . 42% EXCHANGES:VEGETABLES

SUGAR

4.5g

% OF DAILY VALUE FROM: VITAMIN A 11.3 RE ... 2% VITAMIN C . . . . . . . .3.5 mg ... 6%. CALCIUM 241 mg . . . 25%

- 0.2

Chicken Spread1/2 cup (120 mL) nonfat mayonnaise 1 cup (240 mL) chicken, cubed 1/4 cup (60 mL) sweet green bell pepper, chopped 1 small stalk celery, chopped 1 pimiento 1/2 teaspoon salt (optional) Speed: Variable#3 to 4 Time: 2 - 5 seconds Yield: 1-1/4cups(300 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE ...1/4 cup (60 mL)TOTAL SERVINGS

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

Note:Removeto an airtight container and refrigerate.

.. . .. . .. . .. .. .5

CALORIES . . . . . . . . . . . . . . . . . . 76 c FAT . . . . . . . . . . . . .. . . . . . .. . . .2.5g SATURATED FAT O.7g CHOLESTEROL .19.3g

FlBER 0.3g PROTEIN 6.93g SODIUM. . . . . . . . . . . . . . . . .260 mg POTASSIUM. . . . . . . . . . . . . . . 82 mg SUGAR .1.85g % OF DAILY VALUE FROM: VITAMIN A 22 RE ...2% VITAMIN C 7 mg . . . 10% CALCIUM . .. .. .. .. 8.2 mg ... 0%

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

. .. . . .. . . . . . . . . .. . . 44%

CARBOHYDRATE 3.2g . . . 20% FAT . . . . . . . . . . . . . . . . . . . . . . . . 36% EXCHANGES:LEAN MEAT

- 1.0

VEGETABLES - 0.1

18

Ham Spread1/4 cup (60 mL) nonfat mayonnaise 2 tablespoons pickle vinegar 1-112cups (360 mL) light boiled ham, cut into 1 inch pieces 2 teaspoons prepared mustard 1/2 teaspoon paprika 1 tablespoon onion, chopped 1 tablespoon prepared horseradish (optional) Speed: Variable #3 to 4 Time: 5 - 10 seconds, until chunky Yield: 2 cups (480 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE .1/4 cupTOTAL SERVINGS.

Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 5 to 10 seconds or until chunky. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix.Note: Remove to an airtight container and refrigerate.

FIBER PROTElNSODIUM POTASSIUM.

O.lg . 4.2g. . . . . . . . . .. . . . . . . 411 mg . . . . . . . . . . . . . . 80 mg

IRON

0.4 mg ... 2%

% OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . 49% CARBOHYDRATE FAT EXCHANGES:VERY LEAN MEAT

. . . . . . . . .. . . . 8

CALORIES. . . . . . . . . . . . . . . .. . 35c FAT IgSATURATED FAT ... . . . . . . . . . 0.4g CHOLESTEROL. . . . . . . . . . . . 12 mg

SUGAR 1.22g % OF DAllY VALUE FROM: VITAMIN A 9 RE ... 2% VITAMIN C . . . . . . . .0.2 mg ...0% CALCIUM 4 mg ... 0%

2.1g . . . 24% 26%

FAT0.1 -

-0.4

Crab Meat Spread1/4 cup (60 mL) lowfat milk 8-ounce package (240 mL) nonfat or lite cream cheese, room temperature, cut in four pieces 2 teaspoons lemon juice 1 clove garlic, pressed 1/4 teaspoon salt (optional) Pepper, to taste 1 cup (240 mL) crab meat or imitation crab meat Place all ingredients in the Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #3 to 4. Run machine for 5 to 10 seconds or until chunky. You may need to stop machine and run a spatula inside the container to integrate ingredients halfway through process. If necessary, use the tamper to press any ingredients into the blades while processing. Do not over mix.

Note:Removeto an airtight container and refrigerate.Speed: Variable #3 to 4 Time: 5 - 10 seconds,until chunky Yield: 2-1/2 cups (600mL)0.02g .1OAg .258mg .172mg .1.70g 170RE .. .10% 1.6mg ...2% 149mg . . . 15%IRON 0.2 mg ... .2% % OF CALORIES FROM PROTElN .. .. .. .. . .. .. .. .. .. 72% CARBOHYDRATE 3.1g . . . 21% FAT 7% EXCHANGES: VERY LEAN MEAT/PROTEIN - 0.6

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVlNG SIZE 1 cup TOTAL SERVINGS .. . . .. .. .. .. .. 6 CALORIES . . . . . . . . . . . . . . . . . . 61 c FAT ... . . . . . . . . . . . . . . . . . . . . 0.45g

FIBER PROTEIN SODIUM POTASSIUM SUGAR% OF DAILY VALUE FROM:

SATURATED FAT CHOLESTEROL

0.02g 22.3mg

VITAMIN A VITAMlNC CALCIUM

19

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Yolonnaise

0/Place ingredients in Vita-Mix container in order listed. Secure complete 2-part lid by locking under tabs.Select VARIABLE, speed #3 to 4. Lift black lever to ON position and blend until smooth, about 10 seconds.

2 packages Mori-Nu Tofu@ 1/2 cup (120 mL) plain nonfat yogurt or nonfat sour cream 2 (0.7 ounce) packages Good Seasons@ Italian salad dressing mix or Caesar Salad mix. 1 tablespoon lemon juice Dash pepper 1/4 teaspoon sea salt 1 teaspoon Dijon@ mustard 1 tablespoon apple cider vinegarNUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 2 tablespoons TOTAL SERVINGS .16 CALORIES . . . . . . . . . . . . . . 26 c FAT . . . . . . . . . . . . . . . . . . . . . . . . O.3g SATURATED FAT .. . . . . . . . . . O.Olg

Speed: Variable#3 to 4 Time: 10 seconds Yield: 2 cups(480 mL)

FIBERPROTEIN SODIUM. POTASSIUM.

O.Olg.. . . . . . . . . . . . . . . . . . 3.2g . . . . . . . . . . . . . . . . 370 mg . . . . . . . . . . . . . . 32 mg

IRON. . . . . . . . . . . .. 0.3 mg ... .2% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . 53% CARBOHYDRATE 2.2g . . . 37% FAT . . . . . . . . . . . . . . . . . . . . . . . . 10% EXCHANGES: BREAD / STARCH 0.1

SUGAR .1.68g % OF DAILY VALUE FROM: VITAMIN A . . . . . . . . 0.2 RE ... 0% VITAMIN C . . . . . . . . 0.5 mg ... 0% CALCIUM 18 mg ... 2%

-

CHOLESTEROL

0.14mg

Heart Warmin' Fruit Spread2 cups pears, fresh, canned or frozen (thawed) 1 cup (240 mL) fresh or canned pineapple 1/4 cup (60 mL) hot or mild green chiles (1/2 to 1 can) 1/2 cup (120 mL) to 1 cup (240 mL) sugar or other sweetener, to taste 1 teaspoon Fruit Fresh@ or lemon juice

0/

Place all the ingredients in the Vita-Mix container in the order listed. Secure 2-part lid. Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run machine 3 minutes. Store spread in refrigerator or freeze. Serve on your favorite breads, crackers, bagels, ice cream or use it with or over chicken or pork chops. Cook's note: Other fruits may beused, if desired. Speed: High Time: 3 minutes Yield: 4 cups(.96Ltr.)

NUTRITION INFORMATION PER SERVING

FIBERPROTEIN

0.6g. . . . . . . . . . . . . . . . . . .0.lg

(Values approximate

per serving)

SODIUM

11.2mg

IRON. . . . . . . . . . . .. 0.1 mg ... 0% % OF CALORIES FROM PROTEIN. . . . . . . . . . . . . . . . . . . . 1% CARBOHYDRATE .. 11.3 g . . . 97% FAT. . . . . . . . . . . . . . . . . . . . . . . . . 2% EXCHANGES: OTHER CARBS/SUGAR -0.5 FRUIT - 0.2

SERVING SIZE 2 tablespoons TOTAL SERVINGS . . . . . . . . . . . . . 20 CALORIES .. . . . . . . . . . . . . . . . . 44 c FAT . . . . . . . . . . . . . . . . . . . . . . . . O.lg

POTASSIUM. . . . . . . . . . . . . . . 30 mg SUGAR .1O.3g % OF DAlLY VALUE FROM: VITAMIN A . . . . . . . . 0.5 RE ... 0% VITAMIN C . . . . . . . 14.5 mg . . . 25% CALCIUM . . . . . . . . 6.43 mg ...0%

SATURATED FATCHOLESTEROL.

O.Olg

. . . . . . . . . . . . 0 mg

20

Peanut or Cashew Butter24 ounces (680g) roasted cashews peanuts or Variation: Almond Butter Substitute roasted almonds. Add 1/2 cup (120 mL) oil if necessary, refrigerate and pour off excess oil next day. Cook's Note: Canned nuts contain more oil than nuts from a bin, and they process more quickly. If using dry roasted or nuts from a bin, add 2 tablespoons (30 mL) or more vegetable oil. Caution: Over processing will cause serious overheating! Do not process for more than 1 minute after mixture starts circulating freely.NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 2 tablespoonsTOTAL SERVINGS. CALORIES FAT SATURATED . . . . . . . . . . . . 10 . . . . . . . . . . . . . . . . . 401 c 35g FAT . . . . . . . . . . . . 5.4g . . . . . . . . . . . . 0 mg

0/

Pour nuts in the Vita-Mix container. Secure complete 2-part lid. Select HIGH. Turn machine on and insert the tamper through the lid. Use the tamper to push the nuts into the blades. In 1 minute you will hear a high pitched/ chugging sound. Once the butter begins to flow freely through the blades the motor sound will change from a high pitch, to a low laboring sound. Pour into container and store covered. This recipemay be doubled. Speed: High Time: 1 minute (see Cook's Notes) Yield: 1-1/2 cups (360 mL)

FIBER 6g PROTEIN . . . . . . . . . . . . . . 18.4g SODIUM. . . . . . .'. . . . . . . . . . 525 mg POTASSIUM. . . . . . . . . . . . . . 416 mg

IRON . . . . . . . . . . .. 1.12 mg ... 6% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . 17% CARBOHYDRATE . .. lUg... FAT EXCHANGES: LEAN MEAT -1.6 10% 73%

CHOLESTEROL.

SUGAR Og % OF DAILY VALUE FROM: VITAMINA 0 RE ... 0% VITAMINC 0 mg ... 0% CALCIUM 37mg ... 4%

FAT -6.9

Raw Peanut Butter4-1/2 cups (1.08 L) raw peanuts 3 tablespoons oil, canola or olive Cook's Note: CAUTION! Over-processing will cause serious overheating! Do not process for more than 1 minute after mixture starts circulating. Place all ingredients in the Vita-Mix container. Secure complete 2-part lid. Select HIGH. Turn machine on and insert the tamper through the lid. Use the tamper to push the nuts into the blades. In 1 to 2 minutes you will hear a high pitched/ chugging sound. Once the butter begins to flow freely through the blades the motor sound will change from a high pitch, to a low laboring sound. Speed: High Time: 1 to 2 minutes (see Cook's Notes) Yield: 1-1/2 cups (360 mL)NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 cup (240 mL) TOTAL SERVINGS 7 CALORIES 584 c FAT 52g SATURATED FAT ... . . . . . . . . . 8.3g CHOLESTEROL. . . . . . . . . . . . . . . Og FIBER 8g PROTEIN 24.43g SODIUM. . . . . . . . . . . . . . . . . . 17 mg POTASSIUM. . . . . . . . . . . . . . 662 mg SUGAR 2.91g % OF DAILY VALUE FROM: VITAMIN A 0 RE ... 0% VITAMIN C 0 mg ... 0% CALCIUM . . . . . . . . 86.4 mg ... 8% IRON 4.3 mg . . . 25% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . 16% CARBOHYDRATE. . . . . 15g . . . 10% FAT . . . . . . . . . . . . . . . . . . . . . . . . 75% EXCHANGES:LEAN MEAT

- 2.2

FAT -10.2

21

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Spinach Spread1 pkg (10.5 ounce) silken tofu 1 tablespoon lemon juice 1/4 teaspoon garlic powder 3/4 teaspoon onion powder 1/2 teaspoon dried tarragon 1/4 teaspoon salt 1 box (10 ounce) frozen chopped spinach, thawed 1 cup (240 mL) coarsely shredded carrots

0/Place all ingredients in the Vita-Mix container. Secure 2-part lid. Select VARIABLE, speed #5. Run machine for 10-15 seconds or until blended. Serve with crackers, pita triangles, or baguette slices. If desired, add 1/4 cup (60 mL) chopped onions.Note: You can also serve this as a hot hors d'oeuvre or sandwich by spreading the spinach mixture on bread, sprinkling with a little soy and grated Parmesan then broiling until it starts to brown.

Speed: Variable#5 Time: 10 - 15 seconds Yield: 2 cups (480 mL)FIBER PROTEIN 1.59g .3gIRON 1.12 mg ... 6% % OF CALORIES FROM PROTEIN .. .. .. .. .. .. .. .. .. . 30% CARBOHYDRATE .., 4.3 g . . .43% FAT . . . . . . . . . . . . . . . . . . . . . . . . 27% EXCHANGES: BREAD/STARCH VERY LEAN MEAT - 0.2 VEGETABLES - 0.6 FAT - 0.1

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1/4 cup (6OmL) TOTAL SERVINGS 8 CALORIES . . . . . . . . . . . . . . . . . . 36 c FAT . . . . . . . . . . . . . . . . . . . . . . . . 1.2g SATURATED FAT . . . . . . . . . . . . 0.2g CHOLESTEROL. . . . . . . . . . . . . 0 mg

SODIUM . . . . . . . . . . . . . . . . . 106 mg POTASSIUM. . . . . . . . . . . . . . 229 mg SUGAR .1.05g % OF DAILY VALUE FROM: VITAMIN A 662 RE . . 130% VITAMIN C . . . . . . .. 11 mg . . . 20% CALCIUM. . . . . . . .. 56 mg ... 6%

-0.1

Horseradish

0/Select VARIABLE, speed #5. Drop pieces of horseradish through lid plug opening until all pieces are grated. Scrape down sides with spatula and add the remaining ingredients to the grated horseradish. Increase speed to #8 and blend until well mixed about 15 to 20 seconds. For Creamstyle horseradish: Follow abovedirections and add 1/2 cup sour cream when blending final ingredients. For Cocktailsauce: reparebasicrecipe horseradish. P for Measure1/3 cup horseradish. Placein containerand add 1 cup catsup or chili sauce. Blend on VARIABLE, speed until mixed. Store in jar with lid #4 and refrigerate.FIBER Og PROTEIN . . . . . . . . . . . . . 0.42g SODIUM. . . . . . . . . . . . . . . . . . 38 mg POTASSIUM. . . . . . . . . . . . . . . 83 mg SUGAR 0.78g % OF DAILY VALUE FROM: VITAMIN A .. . . . . . 0.24 RE ... 0% VITAMIN C . . . . . . . 17.1 mg . . . 30% IRON 0.21 mg ... 2% % OF CALORIES FROM PROTEIN . . . . . . . . . . . . . . . . . . . 13% CARBOHYDRATE. .. 2.64g... 84% FAT. . . . . . . . . . . . . . . . . . . . . . . . . 3% EXCHANGES: VEGETABLE - 0.4

1 cup (240 mL) horseradish root, peeled and cut in pieces 1/2 cup (120 mL) vinegar 1 tablespoon sugar 1/4 teaspoon salt

Speed: Variable #5 to #8 Time: 15 to 20 seconds Yield: 1 cup (240 mL)

NUTRITION INFORMATION PER SERVING (Values approximate per serving) SERVING SIZE 1 tablespoon TOTAL SERVINGS. . . . . . . . . . . . . 16 CALORIES .12c FAT . .. . .. .. .. . . .. . .. . .. .. . O.04g SATURATED FAT O.Olg CHOLESTEROL. . . . . . . . . . . . . 0 mg

CALCIUM

16mg ... 2%

22