This month, we take a look at some chilled summer soups. Be sure to take advantage of fresh garden veggies and seasonal fruits before summer winds down.

Chilled Cucumber Soup

Time: 5-7 minutes, plus chilling time

• 1/2 cup chopped onion
• 2 medium cucumbers
• 1/4 cup fresh cilantro leaves
• 1/2 cup coconut milk
• 1/4 cup chicken broth

Peel the cucumber, then chop it into small chunks. Load the onion, cucumber, and cilantro into your blender. Add the coconut milk and chicken broth. Blend until smooth, but not too finely. Refrigerate, then serve cold. Garnish with some more cilantro.

Zone info: 4 servings at .75 carb blocks, 0 protein blocks, 4 fat blocks




Tangy Strawberry Soup

Prep time: 10 minutes
Chilling time: 2 hours

• 1 quart strawberries
• 4 Tbsp balsamic vinegar, divided
• 1/2 tsp cinnamon
• 1/2 tsp orange zest
• 1/2 tsp lemon zest
• 1 Tbsp orange juice
• 1/2 cup coconut milk

Remove the stems from all of the strawberries. Reserve 10-20 strawberries; cut these berries into thin slices. Place in a bowl, then drizzle with 2 Tbsp of balsamic vinegar. Cover and chill in the refrigerator for two hours.

Puree the rest of the strawberries in a blender with the remaining ingredients except the coconut milk(adding only the remaining 2 Tbsp of balsamic vinegar). Once the berry mix is pureed, add the coconut milk slowly. Puree until smooth. Pour the soup into a bowl, cover and chill in the 'fridge for 2 hours.

Serve in small bowls with the sliced strawberries on top. You can add a dollop of coconut milk for added garnish, if you like!

Zone info: 4 servings at 1 carb block, 4 fat blocks




Iced Gazpacho

If you eat nightshades, here is a recipe to enjoy on a hot summer night. Summer is the season to take advantage of garden grown veggies, if possible.

Prep time: 15 minutes
Chilling time: 3 hours

• 3/4 lb tomatoes
• 1/2 large onion
• 1/2 cucumber
• 1 green bell pepper
• 3 cloves garlic
• 2 Tbsp olive oil
• 1 Tbsp apple cider vinegar
• sprig of parsley
• black pepper
• 3 1/2 cups water

Blanch, peel and chop the tomatoes. Blanch the tomatoes by plunging them into boiling water for around 15 seconds, then dousing them into cold water. The skins will then remove easily.

Peel the cucumber, then remove the seeds. Chop it into medium pieces. Chop the onion; seed and chop the bell pepper. Peel and chop the garlic.

Add all of these vegetables to a blender with the olive oil, vinegar, parsley, and 2 1/2 cups of water. Blend to a puree.

Dump the puree into a large bowl, then add the remaining cup of water. Stir well; cover and chill for 3 hours.

Grind some black pepper into the gazpacho before serving, mix well. Serve with a few ice cubes.

Zone info: 6 servings at 1/2 carb block, 3 fat blocks (adjust this as needed by tweaking the olive oil added)




Rhubarb Soup

Prep time: 5 minutes
Cooking time: 20 minutes

• 2 cups chopped rhubarb
• 2 cups water
• 1/4 cup chopped strawberries
• 1 Tbsp agave nectar
• 2 Tbsp arrowroot
• 1 cinnamon stick

Bring the water to a boil, then stir in the rhubarb, strawberries, agave nectar, and cinnamon stick. Reduce the heat, then cover and simmer for 15 minutes.

Mix the arrowroot in a small dish with 2 Tbsp of water. Stir into the soup, then cook for a few more minutes until the soup is thick and clear. Remove the cinnamon stick, then cover and chill.

Serve cold, with an optional dollop of coconut milk on top!

Zone info: 4 servings at ~.75 carb blocks


Gingered Cucumbers

This one isn't really a soup, but it still fits the season.

Time: 5-7 minutes active; 2-3 hours chilling time

• 2 cucumbers
• 1 tsp sea salt
• 3 Tbsp apple cider vinegar
• 1-2 tsp grated fresh ginger

Peel the cucumbers, then run a fork lengthwise down the surface of the cucumbers so that they will have a fluted look when sliced. Cut the cucumbers into thin slices, around 1/8" thick. Place in a bowl, sprinkle with sea salt, then mix well. Let stand 30 minutes, then drain off the liquid.

Add the vinegar and grated ginger, mix well. Refrigerate for 2-3 hours before serving.

Zone info: 4 servings at ~ 1/2 carb block. (this might vary depending on the size of your cucumbers)


Toasted Fruit Rings

This month's breakfast idea is a simple fruit suggestion. I originally just did this with spiced aples, but later I experimented with pears. I found that if you added jelly or some berries, you could begin to recreate the taste of toast and jelly. Not exactly, but similar enough to be good.

Time: 5 minutes

• crisp apple (jazz apples work well)
or
• crisp pear (try bosc pears)
• cinnamon

Remove the core of the apple or pear. An apple corer will make this very easy, but you can always do it with a knife. Cut around both ends; push the core out. Next, slice your fruit into 1/4 inch thick rings.

Meanwhile, heat a teaspoon of coconut oil in a non-stick skillet over medium heat. Add your fruit rings, then top with cinnamon, chili powder, or a mix of both. Many possibilities here, play around a little! Flip the rings over after 2-3 minutes, toast for 2-3 minutes more. Covering your skillet will hasten the process, but beware that this may make the fruit rings a little less crisp. Serve warm.

As mentioned above, a very small amount of berries or jelly(use real jelly, w/o high frutcose corn syrup) can make a great topping, as well. Of course, top with the jelly when you serve the fruit if you go this route.

A toaster oven or stovetop grill may work well for making these as well. I have not tried this route, though.

Zone info: 1 apple = 2 carb blocks. 1 pear = 2 carb blocks