Thick Coffee Shake

Serves one

INGREDIENTS

1/3 cup skim milk, rice milk, or soy milk
2 teaspoons instant coffee or espresso granules
1 teaspoon sugar or Splenda
8 ice cubes, roughly broken
1/2 cup nonfat coffee frozen yogurt (1 generous scoop)

DIRECTIONS
Put the milk, coffee granules, sugar, ice cubes, and frozen yogurt in the canister of a blender. Blend until smooth. Serve immediately.

TIPS
Nutritional analysis: carbs 30 g; protein 11 g; fat 0 g; fiber 0 g; and calories 170

Guacamole

Makes three cups

INGREDIENTS

4 avocados, peeled and pitted
1 large or 2 small cucumbers, peeled, seeded and roughly chopped (about 1 1/3 cups)
Juice of 2 small limes
1/2 cup chopped scallions, white and green parts
1/2 cup firmly packed chopped fresh cilantro
1 teaspoon extra-virgin olive oil
1 small garlic clove, minced
1/8 teaspoon cayenne pepper
Pinch of sea salt

DIRECTIONS
In the bowl of a food processor fitted with a metal blade, combine the avocados, cucumber, lime juice, scallions, and cilantro. Pulse just until mixed and chunky.

Add the olive oil, garlic, and cayenne. Season to taste with salt, if using. Process until almost smooth but with a little texture. Serve immediately or transfer to a small glass bowl and cover with plastic wrap resting directly on the surface of the guacamole. Refrigerate for up to one day. Leaving an avocado pit in the guacamole will help keep it fresh.

TIPS
Nutritional analysis (for a two-tablespoon serving): carbs 2 g; protein 0 g; fat 2 g; fiber 1 g; and calories 25

Pumped- up Hummus

Makes about 2 ? cups

INGREDIENTS

2 1/2 cups cooked or canned and drained chickpeas
2 1/2 tablespoons tahini
1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/2 bunch flat-leaf parsley, coarsely chopped (about 1 cup)
Juice of lemon
1/2 cup diced onion
Pinch of sea salt, optional
4 to 5 tablespoons water

DIRECTIONS
In the bowl of a food processor fitted with a metal blade, combine the chickpeas, tahini, paprika, cumin, garlic powder, pepper, parsley, and lemon juice. Mix for about 30 seconds, until blended. Add the onion and a tiny pinch of salt. Pulse until all the ingredients are nearly smooth.

Taste the hummus and add as much water as necessary for the correct consistency. Process until as the mixture is as smooth as you¡¯d like.

Serve the hummus at once or transfer to a glass or plastic container with a tight-fitting lid and refrigerate for up to three days. Let the hummus reach room temperature before serving.

Note: If using canned, well-rinsed chickpeas, omit the salt completely.

TIPS
Nutritional analysis (for a two-tablespoon serving): carbs 5 g; protein 2 g; fat 1.5 g; fiber 1 g; and calories 35