A cool and refreshing twist for summer meals

A cool and refreshing twist for summer meals




But besides the typical salads and meat on a grill, it’s a challenge to find new outdoor menu ideas that are easy, summery light and sure to delight your guests.



This summer, try a chilled fresh fruit soup. Fruit soups can be chunky or pureed, creamy or clear, sweet or savory -- the variations are endless. Fruit soups originated in Europe and those treasured recipes came to America with the immigrants. It didn’t take long for creative cooks to realize that blueberries, which are native to North America, are an excellent ingredient in cold, refreshing fruit soups.



Blueberries also pack a powerful punch of good nutrition in a one-cup serving. They’re an excellent source of vitamin C and a good source of dietary fiber and manganese.



When shopping for blueberries, look for fresh berries that are firm, dry, plump and smooth-skinned. Keep them refrigerated, and use within 10 days of purchase. Blueberries are such an easy ingredient to work with -- no peeling, cutting, pitting or chopping -- a quick rinse and you’re ready to make soup. To learn more, visit www.blueberrycouncil.org.



Here are two cold fruit soup recipes you can serve at your next luncheon or summer gathering. They are low in fat and calories, so go ahead and ask for seconds:



Frosted Blueberry-banana Soup



Ingredients:

2 1/4 cups blueberries, divided

1 ripe banana, roughly chopped

1 1/2 cups ice

1/2 cup milk

1/2 cup vanilla frozen yogurt

2 teaspoons sugar

1 teaspoon lemon juice



Directions:

In a blender, combine two cups of the blueberries, the banana, ice, milk, frozen yogurt, sugar and lemon juice; whirl until smooth. Into four soup bowls, pour soup, dividing equally. Scatter remaining 1/4 cup blueberries over soup. Top with small scoop of frozen yogurt, if desired. Serve immediately.



Serves: 4

Per serving: 131 calories, 3 grams protein, 28 grams carbohydrates, 2 grams fat (1 gram saturated fat)



Blueberry Orange Soup



Ingredients:

2 cups blueberries, fresh or frozen

3 cups orange juice

2 tablespoons light brown sugar

1/8 teaspoon cinnamon, ground

1 tablespoon cornstarch

1 tablespoon water

1/2 teaspoon grated orange peel

Buttermilk or plain yogurt



Directions:

In a saucepan bring blueberries, orange juice, brown sugar and cinnamon to a boil; stir to combine. Dissolve cornstarch with water; gradually stir into blueberry mixture. Cook and stir until clear and lightly thickened. Add the orange peel. Pour into a bowl; refrigerate overnight. Serve with buttermilk swirled in or top with a dollop of yogurt. Garnish with blueberries and mint, if desired.



Serves: 4

Per serving: 132 calories, 2 grams protein, 31 grams carbohydrates, 0 grams fat (1 gram saturated fat)



Courtesy of ARAcontent