You may use your blender or food processor only when you want to whip up a frozen drink, but it can also help you easily make healthy snacks, soups, sauces, salad dressings, and desserts. Blending can be an ideal technique to encourage you or your children to increase fruit and vegetable consumption because it transforms foods that are unfamiliar or that you may have avoided. And unlike juicing, blending the whole fruit or vegetable retains the fiber and nutrient content. Because blending compacts the ingredients so well, you can pack a lot of different healthy foods into one serving, maximizing the variety of nutrients you’re consuming, such as with Cherry-Berry Slush, in which you get the health benefits of three different fruits—and carrot. In Almond, Kale, and Blueberry Smoothies, you combine not only fruits and a vegetable but also dairy and nuts.

Not crazy about the texture of raw shelled peas or tofu? Try Minted Pea Soup with Yogurt Swirl or Creamy Tomato-Basil Soup. Looking for a way to jazz up plain carrot and celery sticks for an office or after-school snack? Whip up Edamame Dip or White Bean and Roasted Red Bell Pepper Hummus. Need a fast dinner? While you’re boiling some whole-wheat pasta or sautéing chicken breasts, make Pesto or Roasted Bell Pepper and Garlic Sauce to put on either one—or both. Craving something to satisfy your sweet tooth? How about Peanut Butter and Banana “Ice Cream”?

Blending is also fast, requires no heat, and allows easy cleanup. Just throw a few ingredients into your appliance, flip a switch for a few minutes (or, in some cases, only seconds), and enjoy a medley of whole-food goodness. With such fast results, there’s no need to let this versatile kitchen appliance sit idle on your countertop.

TO BLEND:
Using an appliance with blades to combine two or more ingredients to achieve a particular flavor or quality.

Tools & Equipment Needed: Blender or food processor, rubber spatula

TIPS:

• Never operate the blender without the lid. Even the smallest amount of food can create quite a mess if the top isn’t secured.

• Regardless of how snug the lid is, you should hold it down while the blender is operating.

• Always leave room for the contents to expand—at least one-third capacity and more for very thin or hot liquids.

• Cut vegetables and other foods into pieces to enable them to circulate around the blade.

• When making smoothies or other cold drinks that call for ice, adding it last can help avoid a watery drink. If you use frozen fruit, you may not need as much ice.

• See safety tips for blending (including important information on blending hot liquids).

spinach and artichoke dip

This dip is delicious with crisp vegetables or crunchy baked whole-wheat pita wedges. For a real treat, serve it warm. It’s best enjoyed the day you make it; it tends to get watery when refrigerated too long.

SERVES 10 | ¼ cup per serving

2 cups baby spinach or 10 ounces frozen chopped spinach, thawed and squeezed dry

12 ounces frozen artichoke hearts, thawed and drained

1 cup fat-free plain Greek yogurt

½ cup coarsely chopped green onions

3 tablespoons low-fat cream cheese

1 tablespoon shredded Parmesan-Asiago cheese blend

1 teaspoon minced or crushed garlic

In a food processor or blender, process all the ingredients until almost smooth but slightly chunky. Serve immediately or cover and refrigerate for 1 to 3 hours to serve chilled.

per serving

calories 45

total fat 1.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 3 mg

sodium 60 mg

carbohydrates 5 g

fiber 3 g

sugars 1 g

protein 4 g

dietary exchanges: 1 vegetable

COOK’S TIP: To serve warm, preheat the oven to 350°F. Spoon the dip into a large ramekin or small casserole dish. Bake for 10 to 15 minutes, or until the dip is heated through.

COOK’S TIP ON FROZEN SPINACH: Use a potato ricer to easily and thoroughly squeeze the moisture out of frozen spinach.

edamame dip

This protein-rich dip is ideal as an afternoon pick-me-up snack with a selection of fresh vegetables. The Asian flavors pair especially well with sugar snap peas or strips of red bell pepper.

SERVES 4 | ¼ cup per serving

1½ cups frozen shelled edamame, thawed

½ cup fat-free plain Greek yogurt

2 tablespoons coarsely chopped fresh cilantro

1½ tablespoons fresh lime juice

1 tablespoon soy sauce (lowest sodium available)

2 teaspoons light brown sugar

2 teaspoons toasted sesame oil

½ teaspoon garlic powder

¼ teaspoon pepper

In a food processor or blender, process the ingredients for 30 seconds, or until smooth. Serve immediately or cover and refrigerate for up to five days.

per serving

calories 140

total fat 6.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 3.0 g

monounsaturated fat 1.5 g

cholesterol 0 mg

sodium 117 mg

carbohydrates 11 g

fiber 4 g

sugars 5 g

protein 10 g

dietary exchanges: ½ starch, 1 lean meat, ½ fat

white bean and roasted red bell pepper hummus

Roasted garlic adds a delectably nutty flavor to this creamy hummus, while roasted red bell peppers lend color and a sweet smokiness. Served with plenty of crunchy raw veggies, this spread makes an unusual side dish at lunch or a satisfying snack anytime.

SERVES 4 | 3 tablespoons hummus and ½ cup vegetables per serving

HUMMUS

½ 15.5-ounce can no-salt-added navy beans, rinsed and drained

2 tablespoons chopped roasted red bell peppers, drained if bottled

2 tablespoons fat-free sour cream

1½ teaspoons cider vinegar

½ teaspoon dried oregano, crumbled

½ teaspoon bottled minced roasted garlic

¼ teaspoon liquid smoke (optional)

1½ teaspoons olive oil (extra virgin preferred)

2 cups vegetables, such as baby carrots, sugar snap peas, sliced red bell peppers, sliced cucumbers, or a combination

In a food processor or blender, process the hummus ingredients except the oil until the desired consistency. Transfer to a small bowl. Stir in the oil. Serve at room temperature with the vegetables or cover and refrigerate for up to two days.

per serving

calories 84

total fat 2.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 1.0 g

cholesterol 1 mg

sodium 24 mg

carbohydrates 13 g

fiber 3 g

sugars 4 g

protein 4 g

dietary exchanges: ½ starch, 1 vegetable

COOK’S TIP: Store unused beans in the refrigerator for up to two days or freeze them in an airtight container for up to one month. Or just use the full can and double the recipe.

butternut squash and apple soup

Nothing says fall has arrived better than a bowlful of this velvety soup. Onion and garlic add a savory touch that highlights the sweetness of the squash and apple, while just a bit of cayenne gives a warm finish.

SERVES 6 | 1 cup per serving

1 tablespoon canola or corn oil

1 medium onion, chopped

1 medium garlic clove, minced

3 cups fat-free, low-sodium chicken or vegetable broth

24 ounces cubed butternut or other winter squash

1 cup unsweetened apple juice

1 medium Golden Delicious apple, peeled and diced

¼ teaspoon ground nutmeg

¼ teaspoon salt

Pinch of cayenne

1 teaspoon fresh lemon juice

In a stockpot, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 5 minutes, or until soft, stirring frequently.

Stir in the garlic. Cook for 2 minutes, or until the garlic is fragrant but hasn’t begun to brown.

Stir in the remaining ingredients except the lemon juice. Bring to a simmer, still over medium heat. Reduce the heat and simmer for 20 minutes so the flavors blend, stirring occasionally.

In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pot. Stir in the lemon juice. Cook over medium heat for 3 minutes, or until hot, stirring occasionally.

per serving

calories 118

total fat 2.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 1.5 g

cholesterol 0 mg

sodium 117 mg

carbohydrates 24 g

fiber 3 g

sugars 11 g

protein 3 g

dietary exchanges: 1 ½ fruit, ½ fat

COOK’S TIP ON BLENDING HOT LIQUIDS: Be careful when blending hot liquids. Venting the blender lid prevents heat and steam from popping off the lid. Most blender lids have a center section that can be removed. You can even place a kitchen towel over the opening. Begin blending at the lowest speed and increase to the desired speed, holding the lid down firmly. If you have an immersion, or handheld, blender, you can use it instead.

minted pea soup with yogurt swirl

Sweet green peas and fresh mint are a perfect match in this dish. A flourish of creamy yogurt contrasts beautifully with the vibrant green soup.

SERVES 4 | 1 cup per serving

16 ounces frozen green peas, thawed

1 cup fat-free, low-sodium vegetable broth and 1½ cups fat-free, low-sodium vegetable broth, divided use

2 tablespoons all-purpose flour

1 medium garlic clove

8 medium fresh mint leaves

¼ teaspoon salt

⅛ teaspoon pepper

¼ cup fat-free plain yogurt

1 small lime, cut into 4 wedges

In a food processor or blender, pulse the peas, 1 cup broth, the flour, and garlic 5 or 6 times, or until the peas are slightly broken up. Process the mixture for 1 minute, or until slightly chunky. Add the mint, salt, and pepper. Process for 10 seconds, or until the mint is finely chopped.

In a medium saucepan, stir together the pea mixture and the remaining 1½ cups broth. Bring to a simmer over medium-high heat. Cook for 2 minutes, or until the soup thickens, stirring occasionally. Reduce the heat to medium. Cook for 10 minutes, stirring occasionally. Remove from the heat.

Just before serving, spoon 1 tablespoon yogurt onto each serving of soup. Using a wooden toothpick, gently pull it through the yogurt to create a swirl or design of your choice. Serve with the lime wedges.

per serving

calories 107

total fat 0.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 186 mg

carbohydrates 18 g

fiber 7 g

sugars 4 g

protein 7 g

dietary exchanges: 1 starch, ½ lean meat

yogurt gazpacho

Try our creamy version of this popular cold soup. It makes a protein-packed lunch or refreshing appetizer in summer, when fresh tomatoes are at their finest.

SERVES 5 | 1 cup per serving

4 cups fat-free plain Greek yogurt

2 medium ripe tomatoes, quartered

3 medium green onions, quartered

¼ cup picante sauce (lowest sodium available)

⅛ teaspoon garlic powder

Coarsely chopped fresh cilantro to taste

In a food processor or blender, process all the ingredients until almost smooth, but with some texture.

per serving

calories 115

total fat 0.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 126 mg

carbohydrates 11 g

fiber 1 g

sugars 10 g

protein 16 g

dietary exchanges: 1 fat-free milk, 1 lean meat

creamy tomato-basil soup

This soup has all the flavor and creamy texture you love without all the saturated fat—and with a punch of protein from tofu and beans.

SERVES 4 | 1½ cups per serving

1 15.5-ounce can no-salt-added Great Northern beans, rinsed and drained

1 14.5-ounce can no-salt-added diced tomatoes, undrained

12 ounces light soft tofu, drained, patted dry, and cut into 1-inch pieces

2 tablespoons no-salt-added tomato paste

1 medium garlic clove, peeled

½ cup loosely packed fresh basil and ¼ cup loosely packed fresh basil, rolled and cut into thin strips, divided use

1 teaspoon onion powder

¼ teaspoon salt

¼ teaspoon pepper (freshly ground preferred)

¼ teaspoon crushed red pepper flakes (optional)

½ cup fat-free, low-sodium chicken or vegetable broth

½ cup 100% carrot juice

In a food processor or blender, pulse the beans, tomatoes with liquid, tofu, tomato paste, and garlic 5 or 6 times, or until the beans, tomatoes, and garlic are finely chopped. Using a rubber spatula, scrape the side. Process for 1 minute, or until smooth, scraping the side once halfway through.

Add ½ cup basil, the onion powder, salt, pepper, and red pepper flakes. Process for 15 to 20 seconds, or until the basil is chopped. Pour into a medium saucepan. Stir in the broth and carrot juice. Bring to a simmer over medium-high heat. Reduce the heat and simmer, partially covered, for 5 to 6 minutes, or until the soup is heated through.

Just before serving, garnish with the remaining ¼ cup basil.

per serving

calories 175

total fat 2.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 298 mg

carbohydrates 27 g

fiber 8 g

sugars 7 g

protein 13 g

dietary exchanges: 1 starch, 2 vegetable, 1½ lean meat

greek goddess salad dressing

Greek yogurt updates Green Goddess dressing, which was created in 1923 at a San Francisco hotel and named after a hit play of the time. This dressing gets its beautiful hue from parsley and dillweed, with extra flavor from cucumber and green onion.

SERVES 4 | 2 tablespoons per serving

⅓ cup fat-free plain Greek yogurt

¼ cup peeled, seeded, and chopped cucumber

2 tablespoons coarsely chopped fresh parsley

2 teaspoons chopped fresh dillweed or ¼ teaspoon dried dillweed, crumbled

1 medium green onion, cut into 1-inch pieces

1 teaspoon fresh lemon juice

1 teaspoon white wine vinegar

¼ teaspoon garlic powder

¼ teaspoon sugar

⅛ teaspoon salt

⅛ teaspoon pepper

In a food processor or blender, process all the ingredients, scraping the side as necessary, until almost smooth.

per serving

calories 17

total fat 0.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 83 mg

carbohydrates 2 g

fiber 0 g

sugars 1 g

protein 2 g

dietary exchanges: Free

pesto

This versatile sauce makes an excellent topping for pasta or baked potatoes. Try stirring it into fat-free Greek yogurt to make a dip. To change the flavor of this pesto, substitute fresh cilantro for the basil.

SERVES 16 | 2 tablespoons per serving

2 cups loosely packed fresh basil

½ cup pine nuts or walnuts, dry-roasted

⅓ cup freshly grated Parmesan cheese

⅓ cup olive oil

1 medium garlic clove

¼ to ½ cup fat-free, low-sodium chicken or vegetable broth (optional)

In a food processor or blender, process all the ingredients except the broth until smooth, occasionally scraping down the side. If the mixture doesn’t move during processing, slowly drizzle in the broth to loosen it.

per serving

calories 69

total fat 7.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 4.0 g

cholesterol 2 mg

sodium 27 mg

carbohydrates 1 g

fiber 0 g

sugars 0 g

protein 2 g

dietary exchanges: 1½ fat

COOK’S TIP: Pesto can be made well in advance and refrigerated or frozen in an airtight container. Or, spoon measured portions into an ice cube tray and freeze. When the pesto is frozen, transfer the cubes to a resealable plastic bag and return to the freezer.

COOK’S TIP ON DRY-ROASTING NUTS OR SEEDS IN THE OVEN: To dry-roast a large amount of nuts or seeds at one time, place them in a shallow baking dish. Roast them at 350°F for 10 to 15 minutes, stirring occasionally. You can freeze them in an airtight container or resealable plastic freezer bag after cooling so they can be ready at a moment’s notice. You don’t even need to thaw them before using them.

roasted bell pepper and garlic sauce

This very versatile sauce of roasted bell peppers and fresh garlic has a hint of smoky heat from the chipotle pepper and cumin. Use it to perk up grilled or steamed entrées and vegetables. It can be served at room temperature or heated.

SERVES 4 | ¼ cup per serving

6 ounces roasted red bell peppers, drained if bottled

1 medium chipotle pepper canned in adobo sauce

2 teaspoons adobo sauce (from chipotle peppers canned in adobo sauce)

2 teaspoons balsamic vinegar

1 medium garlic clove

⅛ teaspoon ground cumin

2 tablespoons olive oil (extra virgin preferred)

In a food processor or blender, process all the ingredients except the oil until smooth. With the motor still running, slowly drizzle in the oil.

To serve hot, pour the sauce into a small saucepan. Cook over medium heat for 2 to 3 minutes, or until just heated.

per serving

calories 83

total fat 7.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 5.0 g

cholesterol 0 mg

sodium 181 mg

carbohydrates 4 g

fiber 0 g

sugars 1 g

protein 0 g

dietary exchanges: 1 vegetable, 1½ fat

very berry yogurt parfaits

This parfait combines sweet fresh fruit with crunchy fiber-rich cereal and plenty of protein. Prepare the tofu mixture in advance, then assemble the parfaits whenever you’re ready.

SERVES 4 | 1 parfait per serving

12 ounces light soft tofu, drained and patted dry

1 cup raspberries

6 ounces fat-free plain Greek yogurt

2 tablespoons all-fruit raspberry spread

1 tablespoon honey

2 cups blueberries, blackberries, sliced hulled strawberries, or sliced bananas

1 cup high-fiber cereal

In a blender, process the tofu, raspberries, yogurt, raspberry spread, and honey for 20 to 30 seconds, or until smooth, stirring once halfway through. In each parfait glass, layer the ingredients as follows: ¼ cup blueberries, ¼ cup tofu mixture, and 2 tablespoons cereal. Repeat the layers.

per serving

calories 178

total fat 2.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 0.5 g

cholesterol 0 mg

sodium 112 mg

carbohydrates 39 g

fiber 12 g

sugars 17 g

protein 11 g

dietary exchanges: 1 starch, 1½ fruit, 1 lean meat

almond, kale, and blueberry smoothies

Blueberries combined with kale create a brilliant purple drink that is packed with nutrition; it’s sure to please adults and kids alike.

SERVES 2 | 1 cup per serving

¾ cup unsweetened vanilla almond milk

2 tablespoons slivered almonds, dry-roasted

1 cup fresh or frozen blueberries

⅔ cup coarsely chopped kale, any large stems discarded

½ cup fat-free plain Greek yogurt

½ cup ice cubes

⅓ cup sliced ripe banana (½ small banana)

In a food processor or blender, process the almond milk and almonds until smooth. Add the remaining ingredients. Process until smooth.

per serving

calories 160

total fat 5.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 2.0 g

cholesterol 0 mg

sodium 100 mg

carbohydrates 23 g

fiber 4 g

sugars 13 g

protein 8 g

dietary exchanges: 1 fruit, ½ fat-free milk, ½ fat

COOK’S TIP: Blending the almond milk and almonds together before adding the other ingredients yields a smoother finished product.

orange-apricot smoothies

Even if you are lactose intolerant, you can still enjoy this rich and creamy smoothie. Bananas, orange juice concentrate, and apricot nectar give it natural sweetness.

SERVES 6 | 1 scant cup per serving

12 ounces frozen 100% orange juice concentrate, broken into chunks

12 ounces 100% apricot nectar

1½ cups water

2 medium bananas

½ teaspoon vanilla extract

In a food processor or blender, process all the ingredients until smooth.

per serving

calories 182

total fat 0.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 8 mg

carbohydrates 44 g

fiber 2 g

sugars 38 g

protein 3 g

dietary exchanges: 3 fruit

cherry-berry slush

This fruit-filled drink gets its extra fiber and body, along with a boost of vitamins, from carrot.

SERVES 4 | 1 cup per serving

1¼ cups 100% cranberry juice

8 ounces frozen unsweetened dark sweet cherries

6 ounces frozen unsweetened raspberries

1 medium carrot, cut into chunks or shredded

1 teaspoon grated orange zest

1 teaspoon vanilla extract

2 teaspoons sugar (optional)

1 cup ice cubes

In a food processor or blender, process all the ingredients except the ice cubes until smooth. Add the ice cubes. Process until smooth.

per serving

calories 111

total fat 0.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 14 mg

carbohydrates 28 g

fiber 4 g

sugars 21 g

protein 1 g

dietary exchanges: 2 fruit

COOK’S TIP: You can store any leftover slush in the freezer. To serve it as a drink, let the mixture thaw at room temperature for 15 minutes. Or use a fork to scrape the surface of the frozen slush and serve it as a granita for dessert.

peanut butter and banana “ice cream”

This cold and creamy frozen treat contains no dairy products. Freezing the bananas and then giving them a whirl in a food processor gives them a consistency similar to soft-serve ice cream. Keep some banana slices in your freezer so you can prepare this dish whenever the mood strikes. For a more adult version and a softer texture, use the optional vodka.

SERVES 4 | scant ½ cup per serving

4 medium ripe bananas, cut crosswise into ¼-inch slices

2 tablespoons finely chopped unsalted peanuts, dry-roasted

1½ tablespoons low-sodium peanut butter (smooth or crunchy)

1 to 3 tablespoons vodka (optional)

1 tablespoon honey

1 teaspoon vanilla extract

¼ teaspoon ground cinnamon

¼ teaspoon freshly grated or ground nutmeg

Freeze the banana slices for at least 3 to 4 hours to overnight, or until solid.

In a food processor, process the bananas until they are the consistency of soft-serve ice cream.

Add the remaining ingredients. Process until smooth and creamy. Serve immediately or freeze in an airtight freezer container. If frozen, let stand at room temperature for about 5 minutes to thaw slightly before serving.

per serving

calories 187

total fat 5.5 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 2.5 g

cholesterol 0 mg

sodium 3 mg

carbohydrates 34 mg

fiber 4 g

sugars 20 g

protein 4 g

dietary exchanges: 2 fruit, 1 fat

COOK’S TIP: Adding the vodka will keep the “ice cream” a little softer when it freezes.

strawberry granita

A granita is a semi-frozen dessert made with water, often sugar or a simple syrup, fruit, and a liquid that adds flavor, such as juice, coffee, tea, or wine. This sweet treat is deceptively creamy although it contains no dairy or added fat. Store a batch in the freezer for a dessert that’s ready when you are.

SERVES 6 | ½ cup per serving

1 quart strawberries, hulled

½ cup all-fruit strawberry spread

1 tablespoon fresh lemon juice

In a food processor or blender, process the strawberries until smooth. Stir in the strawberry spread and lemon juice. Strain through a fine-mesh sieve into an 8-inch square pan. Freeze for about 1 hour, or until slushy.

Return the mixture to the food processor. Process until smooth and creamy. Return to the pan and freeze again until solid.

Remove the pan from the freezer. Let stand at room temperature for 15 minutes. Using a fork, scrape the granita into dessert dishes or small bowls.

per serving

calories 85

total fat 0.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 1 mg

carbohydrates 21 g

fiber 2 g

sugars 15 g

protein 1 g

dietary exchanges: 1½ fruit