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From Your Table to Your Health: Summer Soup Season

Registered dietitian Becky Varner shares recipes for chilled summer soups.
BY BECKY VARNER Modified: June 5, 2012 at 6:04 pm •  Published: June 6, 2012

As temperatures rise for summer, chilled soups will become more popular.

They can usually be prepared quickly, often in a blender or food processor.

Be sure to pack these soups with nutrients with low-calorie and low-fat ingredients such as fruits and vegetables.

Both of the soups we feature today are especially rich in beta carotene, vitamin C and potassium.

Vegetable-based chilled soups make a refreshing appetizer, light main course or can be paired with a sandwich, wrap or stuffed pita pocket to round out a healthy meal.

Fruit-based chilled soups also can be served as an appetizer, dessert or as a brunch option. Dried fruits can be added if a chewy texture is desired for the specific type of soup, or dried fruits can be cooked, pureed and then added to the soup. Using frozen fruits speeds the chilling of soup before serving. Chilled fruit soups can even be served in a glass as a breakfast beverage.

Chilled soups should be very cold and served in chilled bowls or dishes using a chilled ladle. If serving on a buffet the bowl used for serving can be placed in a larger bowl of ice to keep very cold. A chilled glass pitcher also can be used. If served as an appetizer, the soup should always complement the meal.

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Mango Citrus Gazpacho Recipe

Makes 5 servings

2 cups diced fresh mango (frozen can be used instead)

2 cups orange juice

2 tablespoons olive oil

¼ cup freshly squeezed lime juice

¼ teaspoon salt

¼ teaspoon ground black pepper

1 cup finely diced red bell pepper

1 cup finely diced peeled cucumber

¼ cup finely diced purple onion

1 teaspoon fresh garlic

¼ cup chopped fresh cilantro

Put mango, orange juice and olive oil in blender and blend until smooth.

Pour lime juice in medium glass mixing bowl. Add salt and pepper and stir to mix. Add red bell pepper, cucumber, onion, garlic and cilantro mango mixture. Stir gently to mix.

Refrigerate until ready to serve.

Divide into 5 serving bowls and serve.

Nutrition Information: This recipe makes 5 servings. Each serving contains about 166 calories, 1 gram protein, 6 grams fat, 29 grams carbohydrate, 0 milligrams cholesterol and 120 milligrams sodium.

Chilled Corn & Avocado Soup

Makes 3 cup servings

11.5 ounces low sodium vegetable juice

1 tablespoon freshly squeezed lemon juice

1 medium avocado, peeled, seeded and diced in ¼ inch pieces

1 cup unsalted fresh, frozen or unsalted canned and drained corn

¼ cup chopped fresh cilantro

Pour vegetable juice in a medium size glass bowl.

Add lemon juice and stir to mix.

Add remaining ingredients and stir gently to mix.

Refrigerate until ready to serve.

Ladle into 3 serving bowls and serve.

Nutrition Information: This recipe makes 3 servings. Each serving contains approximately 155 calories, 3.5 grams protein, 7 grams fat, 22 grams carbohydrate and 69 milligrams sodium.


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