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Category: Condiments & Extras

Beany Ranch Dip

Beany Ranch Dip

1 15-oz. can Great Northern beans, rinsed and drained
1/4 C. water
1/2 C. plain low-fat yogurt
1/2 tsp. garlic powder or 1 T. of roasted garlic
pinch cayenne pepper
1/4 tsp. pepper
1 T. chopped fresh chives
1 T. chopped fresh parsley
1/4 tsp. dried tarragon
1/4 tsp. salt
1 T. lemon juice

Whiz the beans and garlic in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky-smooth. Use a spatula to scrape the mixture into a medium bowl. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl surrounded by spring vegetables such as sugar snap peas, tiny radishes, baby carrots, and lightly steamed baby new potatoes.

Yield: 8 servings
Serving Size: 1/4 C.

Calories: 40
Fat: .5g
Fiber: 2g

Sautéed Apples and Bacon

Sautéed Apples and Bacon

2 reduced-fat bacon slices
8 cups sliced, peeled Granny Smith apples (about 2 pounds)
2 T. sugar

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving drippings in pan. Crumble bacon and set aside. Add apples and sugar to drippings in pan. Sauté 10 minutes or until the apples are golden. Stir in bacon.

Yield: 4 servings
Serving size: 3/4 cup

Calories: 167
Fat: 1.6g
Fiber: 5.9g

Herb-infused Spa Water

Herb-infused Spa Water

In a 2- to 2 1/2-quart pitcher, combine 6 cups chilled still spring or mineral water; 12 thin slices cucumber; 4 thin slices lemon; 4 sprigs (each 2 in. long) fresh mint, slightly crushed; and 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.

Rhubarb and Onion Relish

Rhubarb and Onion Relish

4 C. fresh rhubarb, chopped
2 C. cider vinegar
4 C. diced onions
1 (2 lb) package brown sugar
1 tsp. celery salt
1 tsp. salt
1 tsp. black pepper
1 tsp. ground cinnamon
1 tsp. ground cloves

Cook rhubarb and vinegar over medium heat for 20 minutes. Add remaining ingredients and simmer for 1 hour, stirring occasionally. Pour into hot sterilized jars and seal immediately. Process for 15 minutes in a boiling water bath.

Calories: 3585
Fat: 2.6g
Fiber: 22.8g

Gingered Cranberry Sauce

Gingered Cranberry Sauce

1 1/2 C. Sugar
1/2 C. Water
1/3 C. chopped crystallized Ginger
1 (12oz) Package Fresh Cranberies

Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat and simmer 9 minuets or until cranberries pop. Cool completely. Serve at room temperature.

Yield: 12 servings
Serving Size: 1/4 C.

Calories: 112
Fat: 0g
Fiber: 1.2g

Pumpkin Dip

Pumpkin Dip

3/4 C. (6oz) 1/3 less fat Cream Cheese
1/2 C. packed Brown Sugar
1/2 C. canned Pumpkin
2 tsp. Maple Syrup
1/2 tsp. Cinnamon
24 Apple Slices

Place first 3 ingredients in a medium bowl; beat with a mixer at medium speed until well blended. Add syrup and cinnamon and beat until smooth. Cover and chill 30 minutes. Serve with apple slices.

Yield: 12 servings
Serving Size: 2 T. Dip and 2 Apple Slices

Calories: 107
Fat: 3.2g
Fiber: 1.4g

Pancake Fruit and Cheese Filling

Pancake Fruit and Cheese Filling

2 C. low-fat cottage cheese
1 peach, peeled and diced (mango can be substituted)
1 apple, diced
1 C. diced strawberries
1 medium banana, diced
1 T. honey
1/2 tsp. ground cinnamon
2 to 3 T. fresh lime juice

In a bowl, combine the ingredients and stir until well mixed, taking care not to mash the fruit. Cover and refrigerate until ready to use.

Yield: 4 cups
Serving Size: 1/3 cup

Calories: 59
Fat: 2g
FIber: 0g

Caper Dressing

Caper Dressing

1/4 C. rice vinegar
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 shallot, finely chopped
1 T. capers, drained and chopped
1 tsp. dijon mustard
1/2 C. water
2 T. canola oil

Combine the vinegar and salt in a bowl and stir until the salt has completely dissolved. Add the remaining ingredients, except the oil, and mix well. Slowly whisk in the oil. Mix well again just before using.

Yield: 1 cup
Serving Size: 2 T.
Calories: 34
Fat: 3.4g

Blue Cheese Sauce

Blue Cheese Sauce

1/3 C. nonfat plain yogurt
3 T. crumbled blue cheese (1 oz.)
1/2 tsp. balsamic vinegar

Combine all ingredients in a small bowl and blend with a fork to make a lumpy sauce.

Yield: 1/2 Cup
Serving Size: 1 T.
Calories: 19
Fat: 1g
Fiber: 0g

Canyon Ranch Buttermilk Ranch Dressing

Canyon Ranch Buttermilk Ranch Dressing

Canyon Ranch Buttermilk Ranch Dressing6 T. buttermilk
2 T. light mayonnaise
1/2 cup light sour cream
1/4 cup nonfat plain yogurt
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1/2 tsp. dried basil, crushed
1 T. rice vinegar
Fresh lemon juice to taste
1/2 T. minced parsley
2 cloves garlic, pressed or minced (or 1 tsp. garlic powder)
1/2 T. minced fresh chives
Pinch onion powder

Combine all ingredients in a small bowl and mix well. Refrigerate, tightly covered, until ready to serve.

Yield: 10 servings (1 1/2 cupa total)
Serving Size: 2 T.
Calories: 22

Angelic Deviled Eggs

Angelic Deviled Eggs

6 hard-cooked eggs
1 tsp. balsamic or wine vinegar
3 to 4 T. Yogurt Cheese
2 to 2 1/2 tsp. prepared mustard
salt
paprika or minced fresh parsley or dill

Cut the eggs in half lengthwise and carefully scoop out the yolks without damaging the whites. Using a potato masher or fork, mash the egg yolks with the vinegar and the smaller amounts of Yogurt cheese and mustard. When thoroughly mashed, beat gently with a fork to make the mixture light and creamy. If needed, add the remaining Yogurt cheese. Adjust mustard and salt to taste. Mound the mixture into the hollows of the egg whites. Sprinkle generously with the paprika, parsley or dill.

Yield: 12 halves
Serving Size: 1 half
Calories: 43
Fat: 3g

Homemade Curry Powder

Homemade Curry Powder

from Cooking Light, September 2003

3 T. Hungarian Paprika
2 tsp. ground Cumin
2 tsp. ground Fennel Seed
2 tsp. ground Mustard
2 tsp. ground Red Pepper
1 T. ground Coriander
1 T. ground Turmeric
1 tsp. ground Cardamom
1/2 tsp. ground Cinnamon
1/2 tsp. ground Cloves

Combine all ingredients. Store in a cool dark place for up to 2 months.

Yield: 1/2 cup

Canyon Ranch Jet Fuel Dressing

Canyon Ranch Jet Fuel Dressing

1/2 tsp. salt
1/2 C. red wine vinegar
1/4 tsp. freshly ground
black pepper
1 T. sugar
2 garlic cloves, minced
2 tsp. worcestershire sauce
1 T. dijon mustard
1 T. fresh lemon juice
1 C. water

Combine the salt and vinegar and stir until the salt is completely dissolved. Add all the remaining ingredients, except the water, and mix well. Add the water and mix well. Refrigerate in a tightly covered container.

italian dressing
Add 1 T. each of fresh oregano, basil, and tarragon, finely chopped, or 1 tsp. of each of the same herbs, dried, crushing them first in a mortar and pestle.

asian dressing
Add 1 tsp. curry powder and 1/8 tsp. ground ginger.

mexican dressing
Add 1/2 tsp. ground cumin.

tarragon dressing
Add 3 T. fresh tarragon, finely chopped, or 1 tsp. dried, crushed in a mortar and pestle before using.

Yield: 2 C.
Serving Size: 2 T.

Calories:5
Fat: 0

SBD Cilantro Mayonnaise

SBD Cilantro Mayonnaise

from The South Beach Diet

3/4 C. reduced Fat Mayonnaise
3/4 C. Loosely Packed Cilantro Leaves
1 T. fresh Lime Juice
1 tsp. light Soy Sauce
1 clove Garlic

Place all ingredients into a blender or food processor and blend until smooth.

Yield: 3/4 C.
Serving Size: 1 T.

Calories: 36
Fat: 3g
Fiber: 0g

Crispy Mushroom Chips

Crispy Mushroom Chips

Nonstick Cooking Spray
1/2 lb. large Mushrooms

Preheat the oven to 250 degrees. Coat a large baking sheet with cooking spray and set aside. Using a sharp knife (a mandolin or v-slicer makes this much easier), slice the mushrooms very thin, then transfer to a baking sheet, arranging the slices in a single layer. Bake uncovered for 2 1/2 – 3 hours or until crisp and completely dry.

I personally use nonstick “release” foil and don’t coat it with cooking spray. Instead I spray it ON the mushrooms once they are lined on the pan and then sprinkle them with a little salt free lemon pepper and some garlic powder.

Yield: 2 cups
Serving Size: 1/2 C.

Calories: 16
Fat: 0g
Fiber: 1g

Notes: Don’t expect to be able to pick these up and eat them like potato chips. Mushrooms have a lot of water and as you cook them it evaporates, and they shrink to 1/3 or even 1/4 of thier starting size. I use these to add a little crunch to a salad instead of croutons or maybe to top a bowl of soup.

Hot Orange Sauce

Hot Orange Sauce

1/4 cup orange juice
1 1/2 tsp. sugar
1 tsp. cornstarch
1/4 tsp. grated orange zest
1/8 tsp. vanilla
1/2 cup orange sections

In a small saucepan, stir together the orange juice, cornstarch, and sugar. Bring to a boil over medium heat, stirring constantly. Boil for one minute. Stir in orange rind, vanilla, and orange.

Yield: 2 servings

Calories: 40
Fat: 0g
Fiber: 1g

Black Bean Dip

Black Bean Dip

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole2 C. (12 oz.) chopped lightly steamed asparagus (If you’re using frozen asparagus spears, it is not necessary to steam them. Just thaw them to room temperature.)
2 1/4 tsp. fresh lemon juice
3 T. chopped onion
1 large tomato, chopped
3/4 tsp. salt, optional
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. freshly ground
black pepper
1 garlic clove, pressed or minced
dash tabasco sauce
1/3 C. light sour cream

Combine all the ingredients in a blender and blend until smooth. Transfer the guacamole to a bowl. Cover tightly and refrigerate several hours or overnight before serving.

Yield: 12 servings
Serving Size: 1/4 C.

Calories: 11
Fat: —
Fiber: —

Creamy Bleu Cheese Dressing

Creamy Bleu Cheese Dressing

1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/4 C. crumpled blue cheese
Black pepper to taste

Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in cheese & pepper. Cover and refrigerate.

Note: This works out to about 15-20 calories per T., depending on how much buttermilk you add. I made double the recipe, blending in 1/4 C. blue cheese with the cottage cheese to give more flavor throughout I still thought it was a little bland so I tossed in about 1/2 T. white wine vinegar, some garlic powder, extra pepper, and some chopped parsley and it was better.

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

Jam:
1 C. dried Black Mission Figs (about 6oz.)
1 tsp. Lemon Juice
2 C. Water
2 T. Maple Syrup
dash Salt

Onions:
Cooking Sptray
2 C. Vertically sliced Yellow Onion
1 tsp. Balsamic Vinegar
1/2 tsp. choped fresh Thyme
1/4 tsp. Salt
1/2 C. Water (if needed)

Remaining Ingredients:
1/2 C. (4oz) Gorganzola Cheese, softended
24 (1″thick) slices French Bread Baguette, toasted (about 12oz)
1 tsp. fresh Thyme Leaves

To prepare Jam, remove stems frmo figs. Place figs and juice in a food processor; process until figs are coarsely chopped. Place fig mixture, 2 C. water, syrup, and salt into a medium saucepan; bring toa boil. Reduce heat and summer 25 minutes, or until thick. Cool completely. To prepare onions, heat a large non-stick skillet coated with cooking spray over medium heat. Add onion, vinegar, thyme and salt, cover and cook 5 minutes. Uncover and cook 20 minutes, or until onion is deep golden brown, stirring occasionally. While onion cooks add 1/2 C. water, 1/4 C. at a time time, to keep onion from sticking to pan if necessary. Spread 1 tsp. cheese over each baguette slice. Top each slice with 1 tsp. onion mixture and 1 tsp. jam. Sprinkle evenly with Thyme leaves.

Yield: 12 servings
Serving Size: 2 Crostini

Calories: 108
Fat: 3.4g
Fiber: 2.4g

Canyon Ranch Blue Cheese Dressing

Canyon Ranch Blue Cheese Dressing

3/4 C. buttermilk
1/3 C. fat-free mayonnaise
1/2 tsp. minced garlic
1/4 C. crumbled blue cheese
2 T. fat-free cottage cheese

Combine the buttermilk, mayonnaise, garlic, and blue cheese in a blender and blend until smooth. Transfer to a medium bowl and stir in the cottage cheese. Chill, covered, until ready to serve.

Makes 1 1/2 C.
Each 2-T. serving contains approximately:
Calories:30
Fat: 1 g

Notes: I used reduced fat buttermilk, but the nutritional information is for regular buttermilk as the recipe lists. The dressing starts out very thick and creamy, but not as tasty because the garlic and blue cheese hasn’t infused the cottage cheese. But this dressing gets thinner the longer it sits in the fridge. It ends up being almost like water (with the cheese chunks in it). This might be because I used low fat buttermilk and not quite fat free mayo – I don’t know if that happens if you follow the recipe exactly. Regardless, even when thin, this dressing tastes great. I just use a bowl and toss my salad well to coat everything.

Sweet & Sour Sauce

Sweet & Sour Sauce

1/2 C. honey
1 T. cornstarch
1/3 C. red wine vinegar
1/3 C. chicken broth
1/4 C. green bell peppers, finely chopped
2 T. pimientos, chopped
1 T. soy sauce
1/4 tsp. garlic powder
1/4 tsp. ground ginger

In saucepan, combine honey and cornstarch. Stir in vinegar, chicken broth, bell pepper, pimiento, soy sauce, garlic powder and ginger. Cook and stir until thickened and bubbly.

Best Steak Grilling Sauce

Best Steak Grilling Sauce

1 Head of Garlic
1 T. Olive Oil
2/3 C. Water
1 C. Pineapple Juice
1/4 C. Teriyaki Sauce
1 T. Soy Sauce
1 1/3 C. Dark Brown Sugar
3 T. Lemon Juice
3 T. Minced White Onion
1 T. Jack Daniels Whiskey
1 T. Crushed Pineapple
1/4 tsp. Cayenne Pepper

Cut about 1/2-inch off of top of garlic. Cut the roots so that the garlic will sit flat. Remove the papery skin from the garlic, but leave enough so that the cloves stay together. Put garlic into a small casserole dish or baking pan, drizzle olive oil over it, and cover with a lid or foil. Bake in a preheated 325 oven for 1 hour. Remove garlic and let it cool until you can handle it. Combine water, pineapple juice, teriyaki sauce, soy sauce, and brown sugar in a medium saucepan over medium/high heat. Stir occasionally until mixture boils then reduce heat until mixture is just simmering. Squeeze the sides of the head of garlic until the pasty roasted garlic is squeezed out. Measure 2 tsp. into the saucepan and whisk to combine. Add remaining ingredients to the pan and stir. Let mixture simmer for 40-50 minutes or until sauce has reduced by about 1/2 and is thick and syrupy. Make sure it doesn’t boil over. Makes 1 C. of glaze.

Curried Mushroom Sauce

Curried Mushroom Sauce

1 C. orange juice
2 tsp. cornstarch
3/4 tsp. salt
1/2 tsp. sugar
1 lb. fresh white mushrooms, sliced (about 5 C.)
1/2 C. thinly sliced green bell pepper
1 C. quartered cherry tomatoes
2 tsp. curry powder

In a C. combine orange juice, cornstarch, salt and sugar; set aside. In a large nonstick skillet over medium heat, cook and stir mushrooms and green pepper until mushrooms are tender and release their liquid, about 6 minutes. Stir in cherry tomatoes and curry powder; cook, stirring constantly, until curry is fragrant, about 30 seconds. Stir in reserved cornstarch mixture; add to skillet; cook, stirring constantly, until sauce thickens and is clear, 2 to 3 minutes. Serve over sliced broiled chicken breasts, hot cooked pasta or steamed shrimp.

Oriental Marinade

Oriental Marinade

1/4 C. peanut oil
1/4 C. low sodium soy sauce
1/2 C. red wine
2 T. catsup
2 T. finely minced ginger
2 T. pureed garlic
1 T. curry powder

Combine all ingredients and mix well. Cover and chill for 4-96 hours. Use as marinade on meat, poultry or fish.

Oh Soy Good, BBQ Sauce

Oh Soy Good, BBQ Sauce

2 T. finely minced onions
1 T. ground coriander
2 T. honey
1 tsp. salt
1/4 tsp. pepper
1/4 tsp. garlic powder
1/8 tsp. cayenne pepper
3 T. fresh lemon juice
1/4 C. soy sauce

Combine all ingredients. This sauce can be used as a marinade, also. For a marinade, add meat and chill covered mixture overnight in refrigerator. The meat, especially thick pieces such as chicken breasts, can be partially precooked in microwave or conventional oven. Add the barbeque sauce after grilling is half done to prevent burning.

Avocado Salsa

Avocado Salsa

1/2 Avocado, peeled, pitted, chopped
2 T. Lime juice
1/4 C. Chopped Tomato
1/4 C. Chopped Red Onion
1 T. Dried Cilantro
1/4 C. Plain Nonfat Yogurt
1/4 tsp. Chili Powder

Combine all ingredients in small bowl and chill in fridge 1/2 hour to allow flavors to mingle.

7-Up Steak Marinade

7-Up Steak Marinade

1 (7 oz.) bottle diet 7-Up
1 T. lemon juice
1/4 C. finely chopped onion
1 clove garlic, minced
1 1/2 tsp. salt
1/4 c. salad oil

Combine all ingredients. Place steak in shallow dish and pour marinade over top. Cover and place in refrigerator for several hours or overnight. Turn steak once or twice to distribute marinade evenly. Brush steak with marinade several times during grilling. Makes about 1/2 C. marinade.

Red Onion Salsa

Red Onion Salsa

2 medium red onions, finely chopped (1 1/2 C.)
1 medium tomato, finely chopped (3/4 C.)
4 medium green onions, chopped (1/4 C.)
4 cloves garlic, finely chopped
1/4 C. lemon juice
2 T. chopped fresh cilantro
2 T. balsamic or red wine vinegar
1 tsp reduced-sodium soy sauce
1/4 tsp ground red pepper (cayenne)

Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours.

Creamy Garlic Dressing

Creamy Garlic Dressing

1/2 C. Evaporated Skim Milk
2 T. Lemon Juice
1/4 tsp. Paprika
2 Cloves Garlic, minced
1/4 tsp. White Pepper
2 dashes Sesame Oil
1 tsp. Dill Weed
1 dash Cayenne Pepper
1 tsp. frozen apple juice concentrate

Place all ingredients in a blender and process until smooth. Chill before serving.

Smoky Marinara

Smoky Marinara

1 T. olive oil
3 garlic cloves, minced
1/4 C. chopped fresh basil
2 T. chopped fresh parsley
2 T. chopped fresh or
2 tsp. dried oregano
2 tsp. balsamic vinegar
1/8 tsp. salt
1/8 tsp. pepper
1 (28-ounce) can crushed fire-roasted tomatoes, undrained
1 (28-ounce) can crushed tomatoes, undrained

Heat oil in a large saucepan over medium heat. Add garlic, basil, parsley, and oregano; saut 1 minute, stirring frequently. Stir in vinegar and remaining ingredients. Reduce heat, and simmer 10 minutes.

Yield: 6 C.
Serving size: 1/2 C.

Calories: 55
Fat: 1.2g
Fiber: 2g

Sesame Won Ton Chips

Sesame Won Ton Chips

1/4 cup sesame seeds
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. paprika
30 won ton wrappers, cut in half diagonally
Cooking spray

Preheat oven to 375 degrees. Combine first 4 ingredients in a small bowl. Place won ton triangles on baking sheets; lightly coat won tons with cooking spray. Sprinkle spice mixture evenly over won tons. Bake at 375 degrees for 4 minutes or until crisp and golden brown. Store in an airtight container.

Yield: 5 servings
Serving size 12 chips

Calories: 186
Fat: 4.7g
Fiber: .4g

Roasted Chili Spiced Edamame

Roasted Chili Spiced Edamame

1 (14-ounce) package frozen blanched shelled edamame (green soybeans), thawed
Cooking spray
1 T. New Mexico red chile powder or chili powder
1 tsp. onion powder
3/4 tsp. sea salt
1/2 tsp. ground ginger
1/2 tsp. ground red pepper

Preheat oven to 350 degrees. Arrange edamame in a single layer on a baking sheet, and coat with cooking spray. Combine chile powder and remaining ingredients. Sprinkle over edamame; toss to coat. Bake edamame at 350 degrees for 1 1/2 hours, stirring beans every 30 minutes.

Note: This may be too long a roasting time. Check more frequently, stir every 15 minutes.

Moroccan Marinade

Moroccan Marinade

2 T. paprika
2 tsp. ground ginger
1 1/2 tsp. turmeric
1/2 tsp. cayenne pepper
2 tsp. black pepper
1 T. minced garlic
1/4 C. lemon juice
1/2 C. olive oil
1/4 C. chopped, fresh mint
1/4 C. chopped cilantro

Add cubed chicken, fish or shrimp to marinade, let marinade for time appropriate to dish (seafood up to 2-3 hours, chicken up to overnight). Thread on kabobs and grill.

Mix & Match Marinade

Mix & Match Marinade

Choose 2 of:

2 T. Lemon juice, Vinegar (any kind), pineapple juice, apple juice, tomato juice, red wine, white wine or fresh squeezed orange juice

Then Add:

1 Clove minced Garlic, 2 T. chopped Green Onion, or 2 T. Grated Onion or Shallot
1 tsp. Dill, Basil, Oregano, Marjoram, Thyme, Chopped Ginger (or other herb to taste)
Dash of Cayenne Pepper, Liquid Smoke, Diced fresh hot peppers, Paprika, Mustard Powder, or Curry Powder

Shake well. Use as meat marinade, sauce, or dressing.

Middle Eastern Marinade

Middle Eastern Marinade

4 cloves garlic
1 small onion, chopped
1 T. paprika
1 tsp. cinnamon
1 tsp. turmeric
1/2 tsp. cardamom
1/4 tsp. cayenne pepper
1 tsp. freshly ground black pepper
1/4 C. lemon juice
1 C. plain yogurt

Mix all ingredients and use as marinade for chicken.

Low-Fat Hummus

Low-Fat Hummus

1 (16 oz.) can chickpeas, rinsed and drained
3 garlic cloves, minced
1/4 cup warm water
1/4 cup lemon juice
1 T. chopped fresh parsley
1 T. tahini
1 T. olive oil
1/2 tsp. cumin seeds
1/4 tsp. salt
1/4 tsp. ground red pepper

Process chickpeas in a food processor until smooth, stopping to scrape down sides. Add garlic and remaining ingredients; pulse until blended. Cover and chill 4 hours.

Yield: 1-1/2 cups
Serving Size: 1 T.

Calories: 26
Fat: 1.1g

Cranberry Habenero Salsa

Cranberry Habenero Salsa

1-1/2 C. fresh or frozen cranberries
3 T. thinly sliced green onions
2 T. fresh orange juice
2 T. honey
1 T. water
1 T. finely chopped green bell pepper
1 T. chopped fresh cilantro
1 tsp. sugar
1/8 tsp. salt
1/2 habanero pepper or 1 serrano chile, seeded and minced
Dash of black pepper

To prepare salsa, place cranberries in a food processor; pulse 3 or 4 times until chopped. Combine cranberries, onions, and the remaining ingredients in a small bowl. Cover and refrigerate.

Classic Pesto

Classic Pesto

2 T. coarsely chopped walnuts or pine nuts
2 garlic cloves, peeled
3 T. extra-virgin olive oil
4 cups basil leaves (about 4 oz.)
1/2 cup (2 oz.) grated fresh Parmesan cheese
1/4 tsp. salt

Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once.

Yield: 3/4 cup
Serving size: 1 T.

Calories: 58
Fat: 5.3g
Fiber: .6g