I have never been a fan of cold summer soups until I moved to hot, humid Toronto. Now I totally get why you’d want to eat one.

This fruity soup is like a smoothie in a bowl. Cold, refreshing, and mildly sweet, It’s become a part of my summer dinner repertoire.

Makes about 4 cups (1 L) I One serving = 1 cup (250 ml)

  • 3 cups (750 ml) fresh blueberries, divided
  • 1-1/2 cups (375 ml) ice cubes
  • 4 chunks frozen ripe bananas (see below)
  • 1/2 cup (125 ml) skim milk
  • 1/2 cup (125 ml) non-fat plain yogurt
  • 2 tbsp (30 ml) honey, or your choice of sweetener to taste
  • 1 tsp (5 ml) lemon zest
  • 1 tsp (5 ml) fresh lemon juice
  1. Rinse the blueberries well under cold running tap water, then drain well. Spread the blueberries out on paper towels to dry. Sort through the blueberries and remove any stems.
  2. In a blender, combine 2 cups (500 ml) blueberries, the ice, banana, milk, yogurt, honey and lemon zest and lemon juice. Whirl until smooth.
  3. Ladle the soup into 4 soup bowls, dividing evenly. Sprinkle the rest of the blueberries overtop each serving, using 1/4 cup (60 ml) per bowl. Serve right away before it melts.

Per serving: 135 calories, 0.6 g total fat, 0 g saturated fat, 0 g trans fat, 36 mg sodium, 31.9 g carbohydrate, 3 g fibre, 23.6 g sugars, 3 g protien

Diabetes food choice values per serving: 2 carbohydrate

– from the book, “Healthy Starts Here” by Marilyn Smith, PHEc

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s