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Food Matters

All about fresh, flavorful food

Beat The Heat With These Chilled Soups

J.PattonThe weather for Kansas hasn’t changed much in the last couple of weeks. In fact, it feels like we’ve spent the whole month of July under an excessive heat advisory. The higher the temperatures climb, the less I feel like eating—or cooking, for that matter. So I decided to look for a light and refreshing entrée to try on one of these sweltering summer days: chilled soup.

Here are a few of the recipes I tracked down. All are made with fruits and vegetables, are pretty easy to make, and the leftovers can be stored to enjoy later.

This soup has 69 calories per serving; plus it takes only 20 minutes to make.
Photo by claramichelle/Courtesy

Chilled Cantaloupe Soup 


• 1 cantaloupe
• 2 cups orange juice
• 1 tablespoon fresh lime juice
• 1/4 teaspoon ground cinnamon

1. Peel, seed and cube the cantaloupe.

2. Place cantaloupe and 1/2 cup orange juice into a blender or food processor. Cover and process until smooth.

3. Transfer to large bowl.

4. Stir in lime juice, cinnamon and remaining orange juice.

5. Cover and refrigerate for at least one hour.

6. Garnish with mint if desired.

Be "as cool as a cucumber" this summer as the sun beats down outside.
Photo by karenandbrademerson/Courtesy

Chilled Cucumber Yogurt Soup 


• 4 small seedless cucumbers—peeled and grated
• 1 tablespoon fresh lemon juice
• 1 bunch fresh mint leaves, chopped
• 1 bunch fresh dill, chopped
• 2 cloves garlic, crushed
• 2 cups plain yogurt
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1/4 cup raisins (optional)

1. Combine the grated cucumber, lemon juice, mint, dill, garlic, yogurt, olive oil and salt in a large mixing bowl. Stir with a large spoon.

2. Pour the mixture into a blender, and blend on high speed until smooth.

3. Serve immediately, or refrigerate until ready to serve.

4. Top each serving with 1 tablespoon raisins.

This recipe, which is full of fiber and protein, provides a
rejuvenating and healthy dinner for those dog days of summer.
Photo by lisacericola/Courtesy

Chilled Squash and Carrot Soup 


• 1 1/2 pounds butternut squash, peeled, seeded and cubed
• 1 (14.5 ounce) can chicken broth
• 2 medium carrots, sliced
• 1 medium onion, chopped
• 1/4 teaspoon salt
• 1/2 cup fat-free evaporated milk
• 3 tablespoons reduced fat sour cream

1. In a large saucepan, combine squash, broth, carrots, onion and salt.

2. Bring to a boil.

3. Reduce heat, cover, and simmer for 15 to 20 minutes, or until vegetables are very tender.

4. Remove from heat; cool.

5. In a blender or food processor, puree squash mixture in batches.

6. Transfer to a bowl, and stir in milk.

7. Cover and chill until serving.

8. Garnish with sour cream.

Peaches pack this sweet-tasting recipe full of nutrients.
Photo by stebulus/Courtesy

Pretty Peach Soup 


• 1 cup fresh or frozen raspberries, thawed
• 3 cups fresh or frozen peaches, thawed
• 3 tablespoons lemon juice
• 1 cup peach nectar
• 1 cup plain yogurt
• 1/4 cup sugar
• 1 teaspoon almond extract

1. Place raspberries in a blender, and process until smooth.

2. Strain and discard seeds.

3. Cover and refrigerate puree.

4. Place peaches and lemon juice in the blender, and process until smooth.

5. Transfer to a bowl; and stir in nectar, yogurt, sugar and extract.

6. Cover and refrigerate for 2 hours.

7. Drizzle raspberry puree on top of each serving to taste.