chapter nine
Things That Go Blend
Blenders have many uses.
But mostly they’re used to blend, puree, chop, and liquefy things. Okay, so that’s pretty much ALL they do, but what more could you want from them, really? Prepare to press buttons and whip up slushies, smoothies, soups, shakes, and more. FYI, it is important to have a blender you LOVE, so locate a good one if you haven’t already. Just do it!
You’ll Need: blender
Prep: 5 minutes
slush-puppy pineapple lemonade
This one’s made with lots of fruit and a little bit of love. (It also has ice and sweetener packets, but those things don’t sound as impressive for some reason.)
PER SERVING (entire recipe): 87 calories, 0g fat, 10mg sodium, 22.5g carbs, 1g fiber, 18g sugars, 0.5g protein
Ingredients
½ cup canned crushed pineapple packed in juice, not drained
1 tablespoon fresh lemon juice
2 no-calorie sweetener packets
1 cup crushed ice or 5 to 8 ice cubes
Directions
Place all ingredients in a blender. Add ½ cup water.
Blend on high until slush happens. Enjoy!
MAKES 1 SERVING
HG Tip!
Freeze your crushed pineapple in an ice cube tray for about 30 minutes. It’ll make your drink slushier and ultimately more fantastic.
Extra, Extra!
An open can of pineapple means more guilt-free recipes…make some Cake on the Beach and Teriyaki Shrimp ’n Slaw Stir-Fry!
You’ll Need: blender
Prep: 5 minutes
pretty-in-pink slushie drink
I love the name of this recipe. It just rolls off the tongue. Say it five times fast right now and see. It’s fun. Did you do it???
PER SERVING (entire drink): 125 calories, 0.5g fat, 11mg sodium, 31.5g carbs, 4g fiber, 21g sugars, 2g protein
Ingredients
1 cup frozen unsweetened strawberries, slightly thawed
1½ cups chopped watermelon, seeds removed
¼ cup diet lemon-lime soda
1 no-calorie sweetener packet
1 cup crushed ice or 5 to 8 ice cubes
Optional garnish: mint leaves
Directions
Place fruit in a blender. Blend on high for 1 minute, or until smooth.
Add soda, sweetener, and ice. Blend again until it reaches a slushie-like consistency.
If you like, garnish with a few mint leaves. Drink up!
MAKES 1 SERVING
You’ll Need: tall glass, blender
Prep: 5 minutes
cherry lemonade super-slushie
Cherries and lemonade are pretty AWESOME together. Want your slushie to be a little more like sorbet? Just freeze it for a while before enjoying it!
PER SERVING (entire slushie): 65 calories, 0g fat, 35mg sodium, 15g carbs, 2g fiber, 12g sugars, 1g protein
Ingredients
Half a 2-serving packet (about ½ teaspoon) sugar-free lemonade powdered drink mix
2/3 cup frozen pitted dark sweet cherries
2/3 cup crushed ice or 3 to 5 ice cubes
Directions
In a tall glass, dissolve drink mix in 1 cup cold water. Transfer to a blender.
Add cherries and ice and blend until mixed but still icy. Pour into the glass and enjoy!
MAKES 1 SERVING
You’ll Need: blender
Prep: 5 minutes
Chill: 30 minutes
cool ’n creamy fruit soup
This is sort of like a spoonable smoothie. It’s reeeeeally good, so please don’t let the whole “fruit soup” thing scare you.
PER SERVING (½ of recipe, about 1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g fiber, 13.5g sugars, 8.5g protein
Ingredients
¾ cup red grapefruit segments (if packaged, packed in juice and drained)
5 strawberries
1/3 cup light vanilla soymilk
3 tablespoons Splenda No Calorie Sweetener (granulated)
¼ teaspoon cinnamon
¼ teaspoon vanilla extract
2/3 cup fat-free plain Greek yogurt
Directions
In a blender, combine all ingredients except yogurt. Puree until smooth.
Add yogurt and blend on low speed until just mixed.
Cover and refrigerate for at least 30 minutes. Pour into bowls and enjoy!
MAKES 2 SERVINGS
You’ll Need: large pot, blender, small microwave-safe bowl
Prep: 15 minutes
Cook: 20 minutes
creamy dreamy portabella soup
You will TRULY be shocked when you taste this soup. It is so decadent and delicious, you may have a hard time believing the super-low stats. But don’t doubt us. We’re just magicians who reveal ALL of our secrets…
PER SERVING (1/3rd of recipe, 1 generous cup): 130 calories, 4g fat, 566mg sodium, 17.5g carbs, 3.25g fiber, 6g sugars, 7g protein
Ingredients
1½ tablespoons light whipped butter or light buttery spread
6 cups (about 1 pound) chopped portabella mushrooms
1 cup chopped onion
1 teaspoon chopped garlic
1 cup fat-free chicken broth
¼ cup fat-free nondairy liquid creamer
2 wedges The Laughing Cow Light Original Swiss cheese
¼ teaspoon salt, or more to taste
Optional: black pepper
Directions
Place butter in a large pot and bring to medium-high heat. Once butter has melted and coated the bottom of the pan, add mushrooms and onion. Stir thoroughly.
Sauté for 10 minutes, stirring occasionally. Add garlic and cook for 5 additional minutes.
Remove from heat and stir in broth and creamer. Allow to cool for several minutes and then transfer to a blender.
Place cheese wedges in a small microwave-safe bowl and microwave for 25 seconds. Mix with a fork until smooth. If needed, microwave for 10 additional seconds and mix again.
Add cheese to the blender and puree mixture until thoroughly blended and smooth. Add salt. If you like, season to taste with pepper and additional salt. Now heat, eat, and enjoy!
MAKES 3 SERVINGS
You’ll Need: blender, bowl, medium pot or microwave-safe bowl
Prep: 10 minutes
Cook: 10 minutes
Chill: at least 1 hour (several hours is best)
peachy-keen black bean soup
This soup is called “Peachy-Keen,” but the recipe can be made with any fruity salsa. Sadly, the name “Pineappley-Keen” doesn’t have quite the same ring to it, so PEACHY it is!
PER SERVING (1 cup): 151 calories, 0.5g fat, 610mg sodium, 27g carbs, 7.25g fiber, 5g sugars, 7g protein
Ingredients
Three 15-ounce cans black beans, drained and rinsed
4 ½ cups (36 ounces) fat-free chicken or vegetable broth
One 12-ounce jar peach salsa or another fruity tomato-based salsa
1 teaspoon ground cumin
Optional toppings: fat-free sour cream, chopped cilantro, lime wedges
Directions
Pour about half of the beans into a blender. Add about half of the broth, half of the salsa, and half of the cumin (no need to be exact). Blend until mixture is smooth and fully pureed, and then transfer to a large bowl.
Repeat blending process with remaining ingredients, excluding optional toppings. Add that batch to the bowl, and give the mixture a good stir.
Cover and refrigerate for at least 1 hour (several hours is best), to allow soup to thicken and flavors to blend.
Once you’re ready to serve, stir soup thoroughly. (Soup may separate in the fridge—this is okay!) Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and a squeeze of lime. Mmmmm!
MAKES 8 SERVINGS
You’ll Need: large pot, blender
Prep: 20 minutes
Cook: 65 minutes
creamy caramelized onion bisque
This is one of those recipes that’s so good, it may actually make you tear up. And trust us, those tears will be tears of sheer joy that have absolutely NOTHING to do with the onions in this recipe.
PER SERVING (1 cup): 109 calories, 1g fat, 912mg sodium, 21g carbs, 1g fiber, 2.5g sugars, 4g protein
Ingredients
1 tablespoon light whipped butter or light buttery spread
2 large sweet onions, chopped
4 large shallots, thinly sliced
2 tablespoons chopped garlic
½ teaspoon salt
Dash cayenne pepper, or more to taste
4 cups fat-free beef broth
¼ cup fat-free nondairy liquid creamer
Directions
Heat butter in a large pot over medium-high heat on the stove. Once butter has coated the bottom of the pot, add onions, shallots, garlic, salt, and cayenne pepper. Onions may be piled high, but they’ll cook down. Sauté for 10 minutes, stirring often.
Reduce heat to medium-low and cook for an additional 25 to 30 minutes, stirring occasionally, until onions are browned and caramelized.
Remove ½ cup of the caramelized onions, to be used to top soup, and set aside. Add broth to the pot and bring to a boil.
Reduce heat to medium-low. Let simmer for 15 minutes, stirring occasionally.
Remove pot from heat. Stir in creamer and let cool for several minutes.
Working in batches, puree onion mixture in a blender until smooth, 1 to 2 minutes per batch.
On the stove or in the microwave, heat soup to desired temperature. If you like, season to taste with additional cayenne pepper. Serve topped with the reserved caramelized onion. Now enjoy!
MAKES 5 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
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You’ll Need: bowl, blender
Prep: 5 minutes
chilla in vanilla milkshake
People who drink guilt-free vanilla milkshakes are 27 percent happier than those who don’t. Everyone knows this…
PER SERVING (entire shake): 162 calories, 2.25g fat, 127mg sodium, 28.5g carbs, 1g fiber, 8g sugars, 6g protein
Ingredients
½ tablespoon Coffee-mate Sugar Free French Vanilla powdered creamer
½ cup fat-free vanilla ice cream
½ cup light vanilla soymilk
2 no-calorie sweetener packets
1/8 teaspoon vanilla extract
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip
Optional topping: maraschino cherry
Directions
In a small bowl, dissolve powdered creamer in 1 tablespoon very hot water. Transfer mixture to a blender.
Add all other ingredients except Reddi-wip to the blender. Blend at high speed until completely mixed.
Pour into your favorite glass and top with Reddi-wip. If you like, finish it off with a cherry!
MAKES 1 SERVING
You’ll Need: tall glass, blender
Prep: 5 minutes
chocolate-covered-cherries freeze
There’s something amazingly decadent about the sweetness of chocolate mixed with sweet ’n tart cherries. This one’s a must-sip. FOR SURE!
PER SERVING (entire recipe): 160 calories, 4g fat, 163mg sodium, 28g carbs, 3g fiber, 21.5g sugars, 3.5g protein
Ingredients
One 25-calorie packet diet hot cocoa mix
1 tablespoon mini semi-sweet chocolate chips
1 no-calorie sweetener packet
12 frozen pitted dark sweet cherries
1½ cups crushed ice or 8 to 10 ice cubes
2 tablespoons Fat Free Reddi-wip
Directions
Place cocoa, chocolate chips, and sweetener in a tall glass. Add ¼ cup hot water and stir until ingredients dissolve. Add ¼ cup cold water and stir.
Pour cocoa mixture in a blender and add cherries and ice. Blend until smooth.
Pour into your glass and top with Reddi-wip. Enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need: small microwave-safe bowl, bowl, blender
Prep: 5 minutes
slurpable split shake
Imagine sipping a delicious banana split thru a straw…This thick, frozen concoction is truly one of the yummiest creations the HG blender’s ever seen!
PER SERVING (entire shake): 220 calories, 2g fat, 100mg sodium, 47g carbs, 4g fiber, 22g sugars, 5.5g protein
Ingredients
3 frozen unsweetened strawberries
1 teaspoon sugar-free strawberry preserves
1 teaspoon Coffee-mate Sugar Free French Vanilla powdered creamer
1 small banana
½ cup light vanilla soymilk
¼ cup fat-free vanilla ice cream
1 no-calorie sweetener packet
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip
½ tablespoon Hershey’s Lite chocolate syrup
Optional topping: maraschino cherry
Directions
To make the topping, place strawberries in a small microwave-safe bowl, and microwave for 30 seconds, until mostly thawed. Mash thoroughly with a fork, mix in preserves, and set aside.
In another small bowl, combine powdered creamer with 1 tablespoon hot water, and stir until dissolved. Transfer to a blender.
To the blender, add banana, soymilk, ice cream, sweetener, and ice. Blend until smooth.
Pour into a tall glass and top with the strawberry mixture. Finish with Reddi-wip, chocolate syrup and, if you like, a maraschino cherry. Observe how beautiful it looks…then stir it up and enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need: blender
Prep: 5 minutes
Chill: at least 2 hours
pumpkin-licious nog
Even if you’re not a fan of eggnog, chances are you’ll LOVE this stuff. And don’t even think about limiting consumption of this delicious treat to holiday time. It’s WAY too good for that…
PER SERVING (1 cup): 110 calories, 2g fat, 344mg sodium, 16g carbs, 2g fiber, 6.5g sugars, 6g protein
Ingredients
5 cups light vanilla soymilk
1 small (4-serving) package sugar-free fat-free instant vanilla pudding mix
6 no-calorie sweetener packets
2/3 cup canned pure pumpkin
1 teaspoon rum extract
½ teaspoon ground nutmeg
½ teaspoon pumpkin pie spice
¼ teaspoon cinnamon
Optional topping: additional cinnamon
Directions
In a blender, combine all ingredients and blend on high until mixed thoroughly. Cover and refrigerate for at least 2 hours to allow it to thicken.
If you like, top each glass off with a sprinkling of cinnamon. Enjoy!
MAKES 5 SERVINGS
HG Alternative!
If you want to make an alcoholic version of this drink, nix the rum extract and reduce the soymilk to 4½ cups—then add 5 ounces rum to the recipe. Each serving of the spiked stuff has 168 calories. Yay!
You’ll Need: bowl, blender
Prep: 10 minutes
toffee crush coffee shake
Wendy’s swap alert!!! Candy, ice cream, and chocolate syrup? How can this thing have just 5.5g fat?! It’s HG magic!
PER SERVING (entire shake): 244 calories, 5.5g fat, 163mg sodium, 41.5g carbs, 1g fiber, 18g sugars, 5.5g protein
Ingredients
1 teaspoon Coffee-mate Sugar Free French Vanilla powdered creamer
¾ teaspoon instant coffee granules
1 no-calorie sweetener packet
½ cup fat-free vanilla ice cream
1/3 cup light vanilla soymilk
¾ cup crushed ice or 4 to 6 ice cubes
¼ cup Cool Whip Free, thawed
1 teaspoon Hershey’s Lite chocolate syrup
One-third of a 1.4-ounce toffee chocolate bar, finely crushed into bits
Optional topping: Fat Free Reddi-wip
Directions
In a small bowl, dissolve powdered creamer, instant coffee granules, and sweetener in 2 tablespoons hot water. Transfer to a blender.
To the blender, add ice cream, soymilk, and ice. Blend briefly, until smooth, and then pour into a glass.
Gently fold in the Cool Whip, until uniform. Add chocolate syrup and toffee-chocolate bits (if you plan to top your drink with Reddi-wip, set a few candy bits aside), and stir gently to swirl them in.
If you like, top with Reddi-wip and sprinkle with remaining candy bits. Now dig in!
MAKES 1 SERVING
You’ll Need: bowl, blender
Prep: 5 minutes
make-mine-mint cookie-rific ice cream freeze
If creamy chocolate mint is your thing, you will FREAK over this shake. If you’re not a fan of chocolate and mint together, skip ahead to the next recipe. It’s for a pumpkin pie shake. Yay!
PER SERVING (entire shake): 159 calories, 3.25g fat, 164mg sodium, 26.5g carbs, 1.5g fiber, 12g sugars, 6g protein
Ingredients
½ pack 100 Calorie Packs Oreo Thin Crisps or ¾ sheet (3 crackers) chocolate graham crackers
1 teaspoon Coffee-mate Sugar Free French Vanilla powdered creamer
¼ cup fat-free vanilla ice cream
5 ounces (½ cup plus 2 tablespoons) light vanilla soymilk
2 no-calorie sweetener packets
¼ teaspoon peppermint extract
2 drops green food coloring
1 cup crushed ice or 5 to 8 ice cubes
Optional toppings: Fat Free Reddi-wip, additional cookie or graham cracker crumbs
Directions
Lightly crush cookies or graham crackers and set aside.
In a small bowl, combine powdered creamer with 2 tablespoons hot water and stir to dissolve. Transfer to a blender.
To the blender, add ice cream, soymilk, sweetener, peppermint extract, food coloring, and ice. Blend on high for 45 to 60 seconds, until mixed thoroughly.
Pour into a tall glass and stir in the crushed cookies or graham crackers. If you like, top it all off with some Reddi-wip and cookie or graham cracker crumbs. Mmmmmm!
MAKES 1 SERVING
For a pic of this recipe, see the second photo insert. Yay!
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
You’ll Need: blender
Prep: 5 minutes
pumpkin pie smoothie
This fun, frozen treat is great any time of day. Even in the early AM! Pumpkin pie for breakfast, anyone?!
PER SERVING (entire smoothie): 172 calories, 2g fat, 147mg sodium, 32g carbs, 5g fiber, 13.5g sugars, 6g protein
Ingredients
¾ cup light vanilla soymilk
½ cup canned pure pumpkin
¼ cup Cool Whip Free, thawed
1 tablespoon sugar-free calorie-free vanilla syrup
½ teaspoon cinnamon
½ teaspoon brown sugar (not packed)
1/8 teaspoon pumpkin pie spice, or more to taste
2 no-calorie sweetener packets
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip
½ sheet (2 crackers) low-fat honey graham crackers, crushed
Directions
Place all ingredients except Reddiwip and crushed graham crackers in a blender. Blend at high speed until thoroughly mixed.
Pour the shake into a glass. If you like, add additional pumpkin pie spice. Top it off with Reddiwip and crushed graham crackers. Mmmm!
MAKES 1 SERVING
HG Tip!
Torani makes the best sugar-free, calorie-free syrup out there. Visit the company’s website to see where the syrups are sold near you or to order online!
Can’t find syrup at the store (or don’t feel like purchasing an entire bottle)? Just stop by Starbucks and order a shot of sugar-free vanilla syrup to go.
You’ll Need: bowl, blender
Prep: 5 minutes
Freeze: 5 minutes
mud pie in the sky
FYI…DQ has nothing on HG. Forget fatty Blizzards. Forever.
PER SERVING (entire recipe): 263 calories, 2g fat, 226mg sodium, 57g carbs, 3.5g fiber, 16g sugars, 7g protein
Ingredients
½ to ¾ teaspoon instant coffee granules
½ teaspoon Coffee-mate Original Fat Free powdered creamer
2 teaspoons Hershey’s Lite chocolate syrup
1 no-calorie sweetener packet
1 No Sugar Added Fudgsicle bar
¾ cup fat-free chocolate ice cream
¾ cup crushed ice or 4 to 6 ice cubes
½ pack 100 Calorie Packs Oreo Thin Crisps or ¾ sheet (3 crackers) chocolate graham crackers, slightly crushed
Directions
In a small bowl, dissolve coffee granules and powdered creamer in 2 tablespoons warm water. Add syrup, sweetener, and 2 tablespoons cold water. Transfer mixture to a blender.
Cut the fudge pop into pieces (removing the stick), and add to the blender. Add ice cream and ice.
Blend briefly at medium-low speed until just mixed. Spoon mixture into a glass, and then stir in the cookie or graham pieces.
If needed, place in the freezer for 5 minutes to firm up. Then enjoy!
MAKES 1 SERVING
HG Tip!
Use ½ teaspoon coffee granules for a mild flavor, or use ¾ teaspoon for a full-on coffee kick!
