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
- 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.
- In a blender, combine 2 cups (500 ml) blueberries, the ice, banana, milk, yogurt, honey and lemon zest and lemon juice. Whirl until smooth.
- 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