Blackberry Dessert Soup
Who says soup has to be savoury? This delightfully tart soup is a perfect end to a sunny day. As with blueberries, tangy blackberries are loaded with potent antioxidants that can help mop up cell-damaging free radicals. Grated dark chocolate is also a stellar garnish option.
4 cups (1 L) blackberries
3/4 cup (180 mL) plain Greek yogurt
3/4 cup (180 mL) goats’ milk or cows’ milk
1 tsp (5 mL) lemon zest
Juice of 1/2 lemon
1 tsp (5 mL) minced fresh ginger
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) cinnamon
Pinch of salt
1/3 cup (80 mL) sliced almonds
1/4 cup (60 mL) fresh mint
Place blackberries, yogurt, milk, lemon zest, lemon juice, ginger, vanilla, cinnamon, and pinch of salt in blender container and blend until smooth.
Strain mixture through fine sieve to remove blackberry seeds. Be sure to scrape bottom side of sieve to retain more soup. Place soup in refrigerator for at least 2 hours before serving. If mixture becomes too thick upon chilling, simply stir in some additional goats’ milk.
To serve, place soup in serving bowls and garnish with additional dollop of Greek yogurt, almonds, and mint.
Serves 6.
Each serving contains: 118 calories; 5 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (9 g sugars, 6 g fibre); 39 mg sodium
source: "5 Flavour Surprises", alive #380, June 2014
Blackberry Dessert Soup
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.