Summer 2013
Chilled Cucumber Avocado Soup
- 1 lb. cucumbers, roughly chopped + 1/4 cup chopped cucumbers (for garnish) - 2 small avocados or 1 large avocado, cut into small pieces - 1/4 cup fresh lime juice (about 2 limes) - 3/4 cup water - 1 tsp. sea salt - 1/2 tsp. freshly ground pepper - 2 T chopped cilantro (for garnish) - 10 cherry tomatoes, halved (for garnish) 1. Place 1 lb. cucumbers, avocados, lime juice, water, sea salt and pepper into a blender. Puree mixture until smooth. 2. Taste and add more salt &/0r pepper to taste. 3. Transfer soup to a large bowl and chill in the fridge for at least 1 hour. 4. Add 1/4 cup chopped cucumber to mixture and garnish with tomatoes and cilantro. Serves 4 (Adapted from www.piclesnhoney.com) Sole with Arugula, Tomato and
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Nutrition FactsChilled soups are so refreshing on hot summer days. This easy to make soup is low in cholesterol and sodium. It is rich in vitamin C and vitamin K. It is also a good source of dietary fiber, vitamin B6, folate and potassium. The soup is low on the glycemic index and mildly anti-inflammatory.
Calories- 139 Total Fat- 11 g Saturated fat- 1 g Monounsaturated fat- 6.7 g Cholesterol- 0 mg Dietary fiber-6 g Sugar- 3 g 29% carbs 65% fat 6% protein Nutrition FactsThis sole dish with tomato sauce is delicious and great for an evening alone or with company. The cooked tomatoes provide lycopene, an important antioxidant with many health-supporting roles. This dish is strongly anti-inflammatory and is a complete protein as it contains all the necessary amino acids. it is a good source of vitamin C, B12 and phosphorus. It is also a very good source of protein and selenium. Calories- 344 Total Fat- 16 g Saturated fat- 2 g Monounsaturated fat- 10.3 g Cholesterol- 86 mg Dietary fiber- 2 g Sugar- 4 g 19% carbs 41% fat 40% protein Nutrition FactsAnother light and refreshing addition to the summertime meal. This salad uses our wonderful summer bounty. It is very low in cholesterol and sodium. It is a good source of of thiamin, folate, magnesium, potassium and manganese. The salad is also rich in dietary fiber and vitamins A, C and K. It is low on the glycemic index
Calories- 126 Total Fat- 5 g Saturated fat- 1 g Monounsaturated fat- 3.4 g Cholesterol- 0 mg Dietary Fiber- 6 g Sugar- 4 g 56% carbs 36% fat 8% protein |