1312
2. Add the carrots, salt, cinnamon, allspice, 
nutmeg and thyme. Stir to coat ingredients  
well and allow to heat through.
3. Add the chicken broth. Increase heat and bring 
to a boil. Once soup comes to a boil, reduce 
the heat so that it is barely simmering. Cover 
and simmer until the carrots become tender, 
about 50 to 60 minutes.
4. Once tender, separate the solids from liquid. 
Put about half of the broth and half of the solids 
into the blender jar. Blend on Low for about  
10 seconds and then switch speed to High to 
blend thoroughly. Pour soup into a clean pot. 
Repeat with remaining ingredients. Taste and 
adjust seasoning accordingly.
Nutritional information per serving [1 cup (250 ml)]: 
Calories 96 (42% from fat) • carb. 12g • pro. 3g • fat 5g 
• sat. fat 3g • chol. 12mg • sod. 757mg 
• calc. 37mg • fiber 3g
Creamy Greens Soup
This earthy, nourishing soup is delicious! Garnish 
with a dollop of crème fraîche and a sprig of parsley. 
Makes about 5 cups (1.25 ml)
1  tablespoon (15 ml) olive oil 
2  tablespoons (30 ml) unsalted butter 
2   small shallots [about 3 ounces (85 g)], 
finely chopped 
3  garlic cloves, crushed 
1   small leek [about 2 ounces (60 g)], 
white part only, sliced 
1   bunch kale, hard stems discarded and 
roughly chopped 
1   bunch Italian parsley, stems reserved for 
other use and leaves roughly chopped 
½  teaspoon (2 ml) kosher salt 
¼  teaspoon (1 ml) freshly ground 
black pepper 
4  cups (1 L) vegetable broth, low sodium 
½  cup (125 ml) heavy cream, 
room temperature
1. Put the oil and butter into a 6-quart (5.6 L) 
saucepan set over medium heat. Once butter is 
melted, add the shallots, garlic and leek. Sweat 
ingredients together so that they gently sauté, 
but do not pick up any colour.
2. Add the kale, parsley, salt and pepper and stir 
to coat. Add the vegetable broth and bring to a 
boil. Cover and reduce heat so that the soup is 
just simmering. Simmer for about 30 minutes. 
Add the cream and continue simmering 
uncovered for an additional 20 to 30 minutes.
3.  Put ingredients into the blender jar. Blend on 
Low for about 10 seconds, then switch to High 
to thoroughly blend, about 45 seconds.
Nutritional information per serving [1 cup (250 ml)]: 
Calories 216 (67% from fat) • carb. 14g • pro. 5g • fat 17g • 
sat. fat 9g • chol. 45mg • sod. 694mg 
• calc. 129mg • fiber 2g
Gazpacho
Serve this simple, no-cook soup at your next 
barbecue. It’s great for a hot summer day. 
Makes about 7 cups (1.75 L)
3   cups (750 ml) tomato or vegetable juice 
cocktail, divided 
1 to 2  garlic cloves, peeled 
1   large celery stalk, peeled and cut into 
1-inch (2.5 cm) pieces 
1   medium to large cucumber, peeled, halved 
lengthwise, seeded and cut into 1-inch 
(2.5 cm) pieces 
1   red or yellow bell pepper, cored, seeded 
and cut into 1-inch (2.5 cm) pieces 
1   jalapeño, seeded and cut into 
½-inch (1.25 cm) pieces 
6   green onions, trimmed and cut into ½-inch 
(1.25 cm) pieces 
4   medium tomatoes, cored, seeded and cut 
into 1-inch (2.5 cm) pieces 
3  tablespoons (45 ml) sherry vinegar 
½  teaspoon (2 ml) kosher salt 
¼  teaspoon (1 ml) freshly ground 
black pepper
1. Put 1 cup (250 ml) of the juice, plus garlic, 
celery, cucumber, pepper, jalapeño and green 
onions into the blender jar. Blend on Low about 
15 to 20 seconds, until vegetables are mediumfinely chopped. Transfer to a large serving bowl.
2.  Add the remaining juice with the tomatoes. 
Pulse the blender on High, about 4 to 5 times 
to chop (or you may blend it if a smoother 
gazpacho is preferred). Add to the bowl of 
vegetables/juice. Season with the sherry 
vinegar, salt and pepper, adjusting amounts to 
taste. 
3. Chill well before serving.
Nutritional information per serving [1 cup (250 ml)]: 
Calories 47 (6% from fat) • carb. 9g • pro. 2g • fat 0g 
• sat. fat 0g • chol. 0mg • sod. 399mg 
• calc. 23mg • fiber 2g
Champagne Vinaigrette
This all-purpose dressing can be used as 
a salad topper, marinade or finishing drizzle 
for roasted vegetables.
Makes about 1 scant cup (< 250 ml)
2½  tablespoons (40 ml) Champagne vinegar 
1  teaspoon (5 ml) Dijon mustard 
¼  teaspoon (1 ml) kosher salt 
¼  teaspoon (1 ml) freshly ground 
black pepper 
1  small shallot, halved 
¾  cup (175 ml) extra virgin olive oil
1. Put the ingredients in the order listed into the 
blender jar.
2.  Blend on Low for about 20 seconds, or until 
homogenous.
3. Taste and adjust seasoning as desired. If not 
using immediately, place dressing in a covered, 
airtight container and refrigerate for up to 
1 week. Bring to room temperature and stir 
before serving.
Nutritional information per serving [1 tablespoon (15 ml)]: 
Calories 91 (99% from fat) • carb. 0g • pro. 0g • fat 11g 
• sat. fat 2g • chol. 0mg • sod. 45mg 
• calc. 0mg • fiber 0g
Creamy Caesar Dressing
Toss with crispy Romaine lettuce, croutons and 
freshly grated Parmesan for the quintessential 
Caesar salad.
Makes about ¾ cup (175 ml)
1   ounce (30 g) Parmesan cheese, 
cut in ½-inch (1.25 cm) cubes 
1  large garlic clove, peeled 
1  large egg yolk* 
2  teaspoons (10 ml) Dijon mustard 
1   tablespoon (15 ml) white vinegar 
(wine or Champagne, both work well) 
1  tablespoon (15 ml) balsamic vinegar 
1  tablespoon (15 ml) fresh lemon juice 
1  teaspoon (5 ml) Worcestershire sauce
1   anchovy fillet [or 1–2 teaspoons (5 - 10 ml) 
anchovy paste] 
½  teaspoon (2 ml) kosher salt 
¼  teaspoon (1 ml) freshly ground 
black pepper
1
⁄3
  cup (75 ml) vegetable oil
1
⁄3
  cup (75 ml) extra virgin olive oil
1. Put cheese and garlic into the blender jar. Turn 
on High for 5 seconds to chop.
2. Scrape down the sides of the blender jar and 
add the yolk, mustard, vinegars, lemon juice, 
Worcestershire, anchovy, salt and pepper. Blend 
on Low for about 10 seconds to combine.
3. Combine the oils together in a measuring cup 
with a pour spout. While running the blender on 
Low, slowly pour the oil through the opening in 
the lid while using the measuring cup to shield 
the opening to prevent any splatter. 
4. Continue running to fully emulsify for a total 
of 45 seconds.
5. Taste and adjust seasonings. If not using 
immediately, place dressing in a covered, 
airtight container and refrigerate for up to  
3 days. Bring to room temperature and stir 
before serving.
Nutritional information per serving [1 tablespoon (15 ml)]: 
Calories 109 (94% from fat) • carb. 1g • pro. 1g • fat 12g 
• sat fat • 2g • chol. 25mg • sod. 146mg 
• calc. 27mg • fiber 0g
Green Goddess Dressing
Packed with fresh herbs, this classic dressing has 
a refreshing tang. It’s perfect over grilled chicken, 
vegetables or salad.
Makes about 1¼ cups (300 ml)
1  anchovy fillet 
2  teaspoons (10 ml) white wine vinegar
1
⁄3
  cup (75 ml) packed parsley leaves 
2  tablespoons (30 ml) fresh tarragon 
2  tablespoons (30 ml) chopped chives 
1  cup (250 ml) non-fat Greek yogurt 
¼  cup (60 ml) mayonnaise 
½  teaspoon (2 ml) kosher salt 
¼  teaspoon (1 ml) freshly ground 
black pepper
1  small garlic clove