Soup is an easy way to down an abundance of nutrients, but it can be hard to think about spooning in a hot liquid on a blistering summer day. Instead, experiment with a cold soup recipe that will keep you refreshed while contributing to a glowing complexion. In fact, because chilled soup typically contains raw ingredients, it can be even more nutritionally sound than hot varieties. Why? Because you’re not cooking away vital vitamins and minerals. Raw veggies, fruits, and herbs are high in antioxidants which help fight the free radicals that speed up the aging process.The addition of spices such as cinnamon can help stabilize blood sugar levels, while turmeric, garlic, and ginger can reduce inflammation. Here are four tasty and nutritious recipes to get you through the next heat wave.
CUCUMBER, APPLE, AND MINT SOUP
This soup is a refreshing, anti-inflammatory powerhouse that can also be served warm in the fall and winter.
2 seedless (English) cucumbers
2 Granny Smith apples, cut into chunks
1 tablespoon finely chopped (peeled) gingerroot
20 fresh mint leaves
2 cups plain raw grass-fed yogurt
heavy whipping cream
1 tablespoon lemon juice
1 teaspoon salt
1/4 cup thinly sliced green onions
In a blender, combine the cucumber, apple, ginger and mint leaves and purée. Stop and scrape the sides of the blender if necessary. Add the yogurt, cream, lemon juice and salt and continue processing until thoroughly blended. Pour into a bowl, cover and refrigerate for at least two hours before serving. Garnish with green onions.
CHILLED WATERMELON GAZPACHO
With even more lycopene than raw tomatoes, this healthy soup is low-calorie but filling.
6 cups of watermelon, coarsely chopped
2 green apples, diced
1/4 cup onion, diced
1/2 green bell pepper, diced
1/2 cup cucumber, diced
1/4 cup pineapple, diced
1 teaspoon dried basil
1/4 to 1/2 teaspoon each salt and pepper
1/4 teaspoon chili powder
1 tablespoon apple cider vinegar
1 1/2 tablespoon raw honey, or stevia to taste
Place all the ingredients into a large bowl, preferably heavy-duty glass. Use an immersion blender (or process or blend in batches) until no large pieces are left.
Blend to a smooth consistency. Chill for several hours or overnight and serve cold with a sprig of mint or cucumber curls as a garnish.
AVOCADO ASPARAGUS GAZPACHO
Thick, creamy, satisfying and chock-full of omega-3 fatty acids that contribute to heart health and glowing skin.
3 medium avocados, pitted
1 pound asparagus, roasted or lightly steamed
2 cups unsweetened plain almond milk
2 cloves garlic
1/4 cup chopped red onion
Juice of 2 lemons
Juice of 1 lime
1 tablespoon olive oil
1/2 teaspoon ground cumin
1 teaspoon sea salt
Freshly ground black pepper to taste
Garnish options: chopped chives, sprouts, pumpkin seeds, red pepper flakes, fresh herbs like cilantro and parsley
Using a high speed blender, combine all ingredients except the roasted asparagus, until smooth. Add asparagus to the blender and pulse to desired thickness. Store leftovers in an airtight glass container in the fridge for up to one week. Garnish with optional garnish ingredients.
CHILLED BLUEBERRY SOUP
This antioxidant-rich concoction is chock-full of fiber, potassium, folate, and vitamins C and B6. It’s great for adults and kids alike!
1 cup water
1 pint fresh blueberries
1/4 cup Truvia Baking Blend
1/2 teaspoon cinnamon
1/4 teaspoon ginger
2 cups of plain, non-fat yogurt
Bring water to a boil in a saucepan. Stir in the blueberries, Truvia, cinnamon, and ginger. Boil for three minutes, stirring occasionally. Reduce heat and simmer 10 minutes. Remove from heat and let stand to cool. Combine cooled blueberry mixture and yogurt in a blender and process until smooth. Chill, covered, until ready to serve.