Jenny's Raw Recipe Books & DVDs

Raw Food Made Easy for 1 or 2 People Revised: Sample Recipes

By Jennifer Cornbleet  |  August 2012  |  Paperback  |  $19.95

Green Smoothie

Green Smoothie

Yield: 2 cups, 1-2 servings

When you're short on time, smoothies make a fast and energizing breakfast. And you won't even taste the greens.

1/4 cup water
1 small ripe banana
1 cup frozen blueberries
1/2 orange, peeled and sectioned
1/2 cup spinach leaves or chopped kale leaves

Place all ingredients in a blender and process on medium speed until smooth. Serve immediately.

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Garden Vegetable Soup

Yield: 2 cups, 2 serving

This soup tastes like a green version of Gazpacho. The basil adds garden-fresh aroma and flavor.

1 small zucchini, chopped (about 1 cup)
1/2 cup water, plus 1/4 cup water to thin if necessary
1/2 ripe tomato, seeded and chopped
1 celery stalk, chopped
1 green onion, chopped
1 tablespoon fresh lemon juice
1 1/2 teaspoons mellow white miso
1/2 teaspoon crushed garlic (1 clove)
Dash cayenne
Dash salt
1 cup chopped spinach or chard
6 fresh basil leaves
1/2 ripe avocado, chopped

Place the zucchini, 1/2 cup water, tomato, celery, green onion, lemon juice, miso, garlic, cayenne, and salt in a blender and process until smooth. Add the spinach and basil and blend again. Add the avocado and blend until smooth. Add the remaining 1/4 cup water to thin, if necessary, and blend briefly. Serve immediately. For a chilled soup, refrigerate for 2 hours before serving.

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Not Tuna Paté

Yield: 1 cup, 2 servings

1/2 cup soaked raw sunflower seeds
1/4 cup soaked raw almonds
2 tablespoons water
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1 1/2 tablespoons minced celery
1 tablespoon minced onion
1 tablespoon minced parsley

Place the sunflower seeds, almonds, water, lemon juice, and salt in a food processor fitted with the S-blade and process into a paste. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Add the celery, onion, and parsley and pulse briefly, just to mix. Stored in a sealed container in the refrigerator, Not Tuna Paté will keep for one week.

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Zucchini Noodles Marinara

Zucchini Noodles Marinara

Yield: 1 serving

You won’t miss wheat pasta in this flavorful Italian entrée. For an elegant presentation, serve it in a shallow bowl.

1 zucchini, peeled
2 tablespoons Marinara (see below)

Cut the zucchini into thin noodles using a vegetable spiral slicer. Alternatively, use a vegetable peeler to create long ribbons, or “fettuccini”, by drawing the peeler down all sides of the zucchini until you reach the core. Place in a medium bowl and toss with the marinara. Serve immediately.

Note: To serve warm, heat the sauce gently on the stove for a minute, taking care not to overheat it. Toss with the pasta and serve immediately.

Marinara Sauce
Yield: 1 cup, 2 servings

This tastes like the best slow-simmered tomato sauce you’ve ever had.

1 ripe tomato
1/2 cup sun-dried tomatoes, soaked or oil-packed
1/2 red bell pepper, chopped (about 1/2 cup)
2 tablespoons extra-virgin olive oil
1 tablespoon minced fresh basil, or 1 teaspoon dried
1 teaspoon dried oregano
1/2 teaspoon crushed garlic (1 clove)
1/4 teaspoon plus 1/8 teaspoon salt
Dash black pepper (optional)
Dash cayenne

Place all the ingredients in a food processor fitted with the S blade and process until smooth. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Stored in a sealed container in the refrigerator, Marinara Sauce will keep for three days.

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Mediterranean Kale

Mediterranean Kale

Yield: 1 serving

When kale is cut into thin strips and massaged in a dressing, it develops a soft and juicy texture.

4 kale leaves, stems removed
1 1/2 teaspoons extra-virgin olive oil
1 1/2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 red bell pepper
1 tablespoon raw pine nuts
1 tablespoon sliced black olives
Dash black pepper (optional)

Stack 2 of the kale leaves with the stem end facing you. Fold in half lengthwise and roll tightly like a cigar. Slice crosswise into thin strips. Repeat with the remaining 2 leaves. Chop the kale strips crosswise a few times, so they aren’t too long. Place in a mixing bowl along with the olive oil, lemon juice, and salt. Toss well with your hands, massaging the dressing into the greens. Add the red bell pepper, pine nuts, and olives and toss gently. Season to taste with black pepper, if desired. Stored in a sealed container in the refrigerator, Mediterranean Kale will keep for three days.

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Brownies

Yield: 8 brownies, 4 servings

These are truly one-bowl brownies--you'll never have to wait more than 5 minutes again when that chocolate craving strikes.

1 1/2 cups raw walnuts, unsoaked
dash salt
8 pitted medjool dates, unsoaked
1/3 cup unsweetened cocoa or carob powder
1/2 teaspoon vanilla extract
2 teaspoons water
1/4 cup dried cherries

Place the walnuts in a food processor fitted with the S-blade and process until coarsely chopped. Remove 1/4 cup of the walnuts and set aside. Add the salt to the remaining walnuts and process until finely ground. Add the dates and process until the mixture begins to stick together. Add the cocoa powder and vanilla and process until evenly distributed. Add the water, dried cherries, and reserved walnuts, and process briefly, just to mix.

Pack the mixture firmly into a square container. Stored in a sealed container, Brownies will keep for up to one week in the refrigerator or one month in the freezer.

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Chocolate Mousse

Chocolate Mousse

Yield: 2 cups, 4-6 servings

No one will know that avocado replaces butter, cream, and eggs in this silky mousse.

1/2 cup pitted medjool dates, soaked
1/2 cup pure maple syrup or agave nectar
1 teaspoon vanilla extract (optional)
1 1/2 cups mashed avocado (3 avocados)
3/4 cup unsweetened cocoa or carob powder
1/2 cup water

Place the dates, maple syrup, and optional vanilla in a food processor fitted with the S blade and process until smooth. Add the avocado and cocoa powder and process until creamy. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. Add the water and process briefly. Stored in a sealed container, Chocolate Mousse will keep for three days in the refrigerator or two weeks in the freezer. Serve chilled or at room temperature.

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Chia-Blueberry Breakfast Pudding

Yield: 1 1/2 cups, 2 servings

Chia seeds thicken this fruity pudding to a pleasing tapioca-like texture.

Ingredients

  • 1 1/2 cups fresh or thawed and drained frozen blueberries
  • 1/2 orange, peeled, sectioned, and seeded
  • 4 pitted medjool dates, soaked in water for 10 minutes and drained
  • 2 tablespoons chia seeds, unsoaked

Equipment

  • measuring cups
  • small colander or fine-mesh strainer
  • cutting board
  • serrated knife, 5-inch
  • small bowl
  • measuring spoons
  • blender
  • rubber spatula

Put the blueberries, orange sections, and dates in a blender and process on medium speed until smooth. Add the chia seeds and process on high speed until well incorporated. Cover and refrigerate for at least 30 minutes before serving. Stored in a sealed container in the refrigerator, Chia-Blueberry Breakfast Pudding will keep for 24 hours.

Per serving: calories: 185, protein: 4 g, fat: 3 g, carbohydrate: 33 g, fiber: 5 g, sodium: 2 mg
 

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Strawberry Cashew Yogurt

Strawberry Cashew Yogurt

Yield: 1 cup, 2 servings

Cashews, not dairy products, are the secret to this creamy delight. Serve plain, or with Muesli and sliced strawberries.

Ingredients

  • 1 1/2 cups fresh strawberries (about 12), hulled
  • 1/2 cup soaked cashews
  • 1 tablespoon maple syrup or agave nectar
  • 1 teaspoon freshly squeezed lemon juice
  • Sliced fresh strawberries, for serving (optional)

Equipment

  • measuring cups
  • cutting board
  • paring knife
  • measuring spoons
  • citrus juicer or reamer
  • blender
  • rubber spatula

Put all the ingredients in a blender and process on medium speed until smooth. Serve with sliced strawberries if desired. Stored in a sealed container in the refrigerator, Strawberry Cashew Yogurt will keep for 3 days.

Per serving: calories: 272, protein: 8 g, fat: 17 g, carbohydrate: 24 g, fiber: 4 g, sodium: 6 mg

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Ramen

Ramen

Yield: 2 1/2 cups, 2 servings

Zucchini noodles are the secret ingredient in this soothing bowl of broth.

Ingredients

  • 1 zucchini, peeled
  • 2 1/4 cups water
  • 1/2 cup peeled and thinly sliced carrot
  • 1/2 cup thinly sliced cremini mushrooms
  • 1/2 cup baby spinach, firmly packed
  • 2 tablespoons mellow white miso
  • 2 teaspoons thinly sliced green onion
  • 1/4 teaspoon tamari
  • Dash salt

Equipment

  • peeler
  • vegetable spiral slicer
  • measuring cups
  • cutting board
  • chef’s knife, 8-inch
  • small saucepan
  • measuring spoons
  • small bowl
  • fork
  • wooden spoon

Cut the zucchini into thin noodles using a vegetable spiral slicer. Alternatively, use a vegetable peeler to create long ribbons by drawing the peeler down all sides of the zucchini until you reach the core.

Put 2 cups of the water and the carrot, mushrooms, and spinach in a small saucepan. Cover and bring to a boil over medium-high heat. Immediately remove from the heat and let stand for 5 minutes. Combine the remaining 1/4 cup of water with the miso in a small bowl. Whisk with a fork until blended. Add the miso mixture, zucchini noodles, green onion, tamari, and salt to the water and vegetables and stir to combine. Serve immediately.

Per serving: calories: 84, protein: 5 g, fat: 1 g, carbohydrate: 11 g, fiber: 4 g, sodium: 300 mg
 

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Almond Cookies

Almond Cookies

Yield: 12 cookies, 4 servings

Watch out! This mixture tastes so good, you’ll find yourself eating it straight out of the bowl.

Ingredients

  • 1/2 cup almonds, unsoaked
  • 1/4 cup walnuts or pecans, unsoaked
  • Dash salt
  • 1/3 cup pitted medjool dates, unsoaked
  • 1/4 teaspoon almond extract
  • 1/4 cup raisins or dried cherries, unsoaked (optional)
  • 1/4 cup Almond Flour

Equipment

  • measuring cups
  • food processor
  • measuring spoons
  • small bowl
  • rubber spatula
  • serving plate

Put the almonds, walnuts, and salt in a food processor fitted with the S blade and process until coarsely chopped. Add the dates and almond extract and process until the mixture begins to stick together. Don’t overprocess; you should still see chunks of almonds and walnuts. Add the raisins if desired and pulse briefly, just to mix. Transfer to a small bowl.

Scoop about 1 tablespoon of the almond mixture into your hand and squeeze firmly until it sticks together. Roll into a 1-inch ball and flatten slightly to make a cookie. Repeat until you have used up all the almond mixture. Roll each cookie in the almond flour and put on a plate. Refrigerate for at least 1 hour before serving. Stored in a sealed container, Almond Cookies will keep for 1 month in the refrigerator or 3 months in the freezer.

Per serving: calories: 137, protein: 5 g, fat: 12 g, carbohydrate: 5 g, fiber: 3 g, sodium: 22 mg

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Apple-Banana Green Smoothie

Yield: 3 cups, 2 servings

Since apples and bananas are readily available, this smoothie is easy and affordable year round.

Ingredients

  • 1 cup water
  • 2 apples, unpeeled and chopped
  • 1 banana
  • 2 cups chopped spinach or Swiss chard, packed
  • 1 cup chopped kale or collard greens, packed

Equipment

  • measuring cups
  • cutting board
  • chef’s knife, 8-inch
  • blender
  • rubber spatula


Put all the ingredients in a blender and process on high speed until smooth. Stored in a sealed jar in the refrigerator, Apple-Banana Green Smoothie will keep for 24 hours.

Per serving: calories: 138, protein: 4 g, fat: 1 g, carbohydrate: 28 g, fiber: 6 g, sodium: 61 mg

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Cream of Tomato Soup

Cream of Tomato Soup

Yield: 1 1/2 cups, 2 servings

For an all-American soup-and-sandwich lunch, pair Cream of Tomato with a Veggie Sub.

Ingredients

  • 3 tomatoes, chopped
  • 1/4 cup water
  • 1/2 teaspoon crushed garlic
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/2 avocado, chopped
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons minced fresh dill or basil, or 1/2 teaspoon dried


Equipment

  • cutting board
  • serrated knife, 5-inch
  • chef’s knife, 8-inch
  • measuring cups
  • garlic press
  • measuring spoons
  • blender
  • rubber spatula


Put the tomatoes, water, garlic, onion powder, and salt in a blender and process on medium speed until smooth. Add the avocado and oil and process on medium speed until smooth. Add the dill and process on medium speed briefly, just to mix. Stored in a sealed container in the refrigerator, Cream of Tomato Soup will keep for 2 days.

Per serving: calories: 153, protein: 3 g, fat: 12 g, carbohydrate: 8 g, fiber: 5 g, sodium: 287 mg

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Mock Sour Cream and Chive Dip

Mock Sour Cream and Chive Dip

Yield: 1 cup, 4 servings

This tastes like ranch dip, only better.

Ingredients

  • 1 cup soaked cashews
  • 1/2 cup water
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt
  • 2 tablespoons minced fresh chives or green onions
  • 1 tablespoon minced fresh basil, or 1 teaspoon dried
  • 1 tablespoon minced fresh dill, or 1 teaspoon dried dill weed

Equipment

  • measuring cups
  • measuring spoons
  • citrus juicer or reamer
  • cutting board
  • chef’s knife, 8-inch
  • blender
  • rubber spatula


Put the cashews, water, lemon juice, garlic powder, onion powder, and salt in a blender and process on high speed until smooth, stopping occasionally to scrape down the blender jar with a rubber spatula. Add the chives, basil, and dill and pulse briefly to mix. Cover and refrigerate for at least 30 minutes before serving. Stored in a sealed container in the refrigerator, Mock Sour Cream and Chive Dip will keep for 5 days.

Per serving: calories: 213, protein: 7 g, fat: 17 g, carbohydrate: 11 g, fiber: 1 g, sodium: 5 mg

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Zucchini Hummus

Zucchini Hummus

Yield: 1 cup, 2 servings

Zucchini Hummus is lighter than the traditional bean version, but it tastes just as delicious.

Ingredients

  • 1 1/2 cups peeled and chopped zucchini (about 1 zucchini)
  • 2 tablespoons raw tahini
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 teaspoon crushed garlic
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt

Equipment

  • cutting board
  • peeler
  • chef’s knife, 8-inch
  • measuring cups
  • measuring spoons
  • citrus juicer or reamer
  • garlic press
  • food processor
  • rubber spatula

Put all the ingredients in a food processor fitted with the S blade and process until smooth, stopping occasionally to scrape down the work bowl with a rubber spatula. Stored in a sealed container in the refrigerator, Zucchini Hummus will keep for 5 days.


Per serving: calories: 107, protein: 4 g, fat: 7 g, carbohydrate: 6 g, fiber: 3 g, sodium: 288 mg

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Tropical Fruit Salad

Tropical Fruit Salad

Yield: 1 serving

Lazy mornings feel like vacation when you pair tropical fruits with lusciously scented Sweet Orange Cream Sauce.

Ingredients

  • 1 mango, or 1/2 small papaya, cubed
  • 1/2 banana, sliced
  • 1 kiwifruit, peeled and sliced
  • 1/2 cup fresh raspberries or sliced strawberries
  • 1/4 cup Sweet Orange Cream Sauce (optional)

Equipment

  • cutting board
  • chef’s knife, 8-inch
  • paring knife
  • measuring cups
  • small bowl
  • spoon

Put the mango, banana, kiwifruit, and berries in a small bowl and toss gently with a spoon. Serve immediately, with the Sweet Orange Cream Sauce if desired.

Per serving: calories: 264, protein: 3 g, fat: 2 g, carbohydrate: 55 g, fiber: 12 g, sodium: 8 mg
 

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Blackberry Crisp

Blackberry Crisp

Yield: one 8-inch crisp, 12 servings

Tart, juicy blackberries are a delight under this sweet, crumbly topping. Try Blackberry Crisp warm, with a scoop of Vanilla Ice Cream.

Ingredients

  • 4 cups fresh or thawed and drained frozen blackberries
  • 3/4 cup pitted medjool dates, soaked in water for 10 minutes and drained
  • 1 tablespoon freshly squeezed lemon juice
  • 2 cups Crumble Topping

Equipment

  • measuring cups
  • small bowl
  • small colander or fine-mesh strainer
  • citrus juicer or reamer
  • measuring spoons
  • food processor
  • rubber spatula
  • medium bowl
  • square pan, glass, 8-inch

Put 1 1/2 cups of the blackberries along with the dates and lemon juice in a food processor fitted with the S blade and process until smooth. Transfer to a medium bowl, add the remaining 2 1/2 cups of blackberries, and stir gently until well combined.

To assemble the crisp, press 1/2 cup of the topping into an even layer in an 8-inch square glass baking dish. Spread the blackberry filling on top using a rubber spatula. With your hands, knead pieces of the remaining 1 1/2 cups of the topping until they stick together. Lay these pieces of topping on the filling to form a cobbled appearance, allowing some of the filling to peek through. Refrigerate for at least 1 hour before serving. Serve chilled, at room temperature, or warm (see warming option). Covered with plastic wrap and stored in the refrigerator, Blackberry Crisp will keep for 3 days.

Per serving: calories: 191, protein: 3 g, fat: 12 g, carbohydrate: 17 g, fiber: 6 g, sodium: 34 mg

Warming Option: Preheat the oven to 200 degrees F. Turn off the oven, insert the crisp, and warm for 15 minutes. Alternatively, heat for 30 minutes in a food dehydrator set at 105 degrees F.

Blueberry or Cherry Crisp: Replace the blackberries with 4 cups of fresh or thawed and drained frozen blueberries or pitted cherries.

Peach Crisp: Replace the blackberries with 4 cups of fresh or thawed frozen peach slices. Add 1/8 teaspoon of ground nutmeg to the filling if desired.
 

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Latin American Cabbage

Latin American Cabbage

Yield: 1 serving

This authentic Costa Rican dish tastes delicious with Guacamole and Papaya-Lime Soup.

Ingredients

  • 1 1/2 cups thinly sliced green cabbage
  • 1/8 teaspoon salt
  • 1/2 tomato, seeded and diced
  • 1/4 cucumber, peeled, seeded, and thinly sliced
  • 1/2 stalk celery, diced
  • 1/4 red bell pepper, diced
  • 2 tablespoons minced fresh cilantro
  • 1 tablespoon freshly squeezed lime juice
  • 2 teaspoons minced onion
  • 1 teaspoon extra-virgin olive oil

Equipment

  • cutting board
  • chef’s knife, 8-inch
  • mandoline (optional, for thinly slicing cabbage)
  • measuring cups
  • measuring spoons
  • medium bowl
  • serrated knife, 5-inch
  • peeler
  • spoon
  • citrus juicer or reamer
  • tongs

Put the cabbage and salt in a medium bowl. Massage the cabbage for about 1 minute with your hands to soften it. Add the tomato, cucumber, celery, bell pepper, cilantro, lime juice, onion, and oil and toss until well combined. Stored in a sealed container in the refrigerator, Latin American Cabbage will keep for 2 days.

Per serving: calories: 105, protein: 3 g, fat: 5 g, carbohydrate: 11 g, fiber: 5 g, sodium: 320 mg
 

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Apple Sandwiches

Apple Sandwiches

Yield: 2 sandwiches, 1 serving

Apple slices replace bread in this crunchy twist on the peanut butter sandwich.

Ingredients

Equipment

  • cutting board
  • chef’s knife, 8-inch
  • paring knife
  • measuring spoons

Slice the apple thinly crosswise and remove the seeds and core with a paring knife. Spread 1 apple slice with 1 tablespoon of the almond butter and top with 1 teaspoon of the raisins if desired. Put another apple slice on top. Repeat with 2 additional apple slices. Serve immediately.

Per serving: calories: 194, protein: 5 g, fat: 12 g, carbohydrate: 18 g, fiber: 5 g, sodium: 23 mg

Apple-Banana Sandwiches: Omit the raisins. For each sandwich, arrange a few thin slices of banana on top of the almond butter.

Jam and Apple Sandwiches: Omit the raisins. For each sandwich, spread 1 tablespoon of Raspberry Jam on top of the almond butter.

Not Tuna and Apple Sandwiches: Omit the almond butter. Fill each sandwich with 3 tablespoons of Not Tuna Pâté and the optional raisins.

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Tomato Stack

Tomato Stack

Yield: 1 serving

Juicy tomatoes complement a rich pâté or pesto perfectly. Serve with a knife and fork for easy eating.

Ingredients

  • 2 large slices tomato
  • 1/4 cup Not Tuna Pâté or Pesto
  • 2 tablespoons alfalfa or clover sprouts
  • 1 teaspoon sliced black olives

Equipment

  • cutting board
  • serrated knife, 5-inch
  • plate
  • measuring cups
  • measuring spoons

Put 1 tomato slice on a plate and spread 2 tablespoons of the pâté over it. Cover with the second tomato slice and spread with the remaining 2 tablespoons of pâté. Top with the sprouts and olives. Serve immediately.

Per serving: calories: 155, protein: 6 g, fat: 12 g, carbohydrate: 8 g, fiber: 3 g, sodium: 210 mg
 

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California Rolls

California Rolls

Yield: 2 rolls, 2 servings

With a little practice, you’ll be rolling sushi like a pro. California Rolls make stunning appetizers at any party and satisfying sandwich substitutes for lunch.

Ingredients

  • 2 sheets nori
  • 2 teaspoons mellow white miso
  • 2 cups alfalfa or clover sprouts (optional)
  • 1/4 cucumber, peeled, seeded, and cut lengthwise into thin strips
  • 1/2 avocado, thinly sliced
  • 1/4 cup peeled and shredded carrot
  • 1/4 red bell pepper, cut lengthwise into thin strips
  • Tamari for dipping (optional)

Equipment

  • bamboo sushi mat
  • measuring spoons
  • measuring cups
  • cutting board
  • peeler
  • spoon
  • chef’s knife, 8-inch
  • grater
  • small bowl with water, for sealing the roll
  • serrated knife, 5-inch
  • plate
  • small bowl for serving tamari (optional)

Lay one sheet of the nori, shiny-side down, on a bamboo sushi mat. Using the back of a teaspoon, spread 1 teaspoon of the miso in a single horizontal strip anywhere along the bottom third of the nori. Along the edge of the nori closest to you, layer half of the optional sprouts, cucumber, avocado, carrot, and bell pepper. To roll, grip the edges of the nori sheet and the sushi mat together with your thumbs and forefingers and press the filling back toward you with your other fingers. Using the mat to help you, roll the front edge of the nori over the filling. Squeeze it with the mat, then lift the mat and continue rolling. Just before completing the roll, dip your index finger in water and run it along the far edge of the nori sheet. This will seal the seam of the roll. Cut the roll into 6 pieces with a serrated knife. Fill, roll, and slice the other sheet of nori the same way. Arrange on a plate. Serve immediately, with a small bowl of tamari for dipping if desired.

Per serving: calories: 108, protein: 3 g, fat: 7 g, carbohydrate: 6 g, fiber: 5 g, sodium: 150 mg

Not Tuna Rolls: Replace the avocado with 1/4 cup of Not Tuna Pâté, using 2 tablespoons per roll.
 

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Mango and Red Bell Pepper Dressing

Mango and Red Bell Pepper Dressing

Yield: 1 cup, 4 servings

Magic—thick and luscious fat-free dressing with just two ingredients!

Ingredients

  • 3/4 cup chopped red bell pepper (1/2 red bell pepper)
  • 3/4 cup chopped fresh mango (1 mango)
  • 2 teaspoons balsamic vinegar (optional)

Equipment

  • cutting board
  • chef’s knife, 8-inch
  • measuring cups
  • measuring spoons
  • blender
  • rubber spatula

Put all the ingredients in a blender and process on high speed until smooth and creamy. Stored in a sealed jar in the refrigerator, Mango and Red Bell Pepper Dressing will keep for 24 hours.

Per serving: calories: 25, protein: 0 g, fat: 0 g, carbohydrate: 6 g, fiber: 1 g, sodium: 1 mg
 

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Avocado-Lime Dressing

Avocado-Lime Dressing

Yield: 1 cup, 4 servings

Can you skip the oil when you want a rich and creamy dressing? Absolutely! Just replace it with avocado, which is lower in calories and higher in fiber and other nutrients.

Ingredients

  • 1/2 cup mashed avocado (1 avocado)
  • 1/2 cup water
  • 1 tablespoon minced fresh dill, basil, or mint
  • 1 tablespoon freshly squeezed lime juice
  • 1/4 teaspoon salt

Equipment

  • cutting board
  • chef’s knife, 8-inch
  • small bowl
  • fork
  • measuring cups
  • measuring spoons
  • citrus juicer or reamer
  • blender
  • rubber spatula

Put all the ingredients in a blender and process on medium speed until smooth. Stored in a sealed jar in the refrigerator, Avocado-Lime Dressing will keep for 2 days.

Per serving: calories: 73, protein: 1 g, fat: 7 g, carbohydrate: 1 g, fiber: 3 g, sodium: 137 mg

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