Healthier choice recipe: Refreshing chilled fruity soup

PHOTO: Healthier choice recipe: Refreshing chilled fruity soup

Raise the nutritional value of vegetable soup by adding fruits to it. Gazpacho is a cold, raw vegetable soup from the southern region of Andalusia in Spain. It is usually prepared with tomatoes and cucumbers.

Mr Yen Koh, the regional executive chef at the food solutions department of Unilever Singapore, has adapted the recipe for gazpacho by using cucumbers, green apples and green grapes instead.

His chilled green fruits soup is among 150 healthy dishes that the Health Promotion Board and several chefs came up with, either by adapting from existing recipes or developing from scratch.

Vegetables and fruits are rich in fibre, vitamins and beneficial plant substances called phytochemicals, which reduce the risk of some types of cancer. Some examples of phytochemicals are carotenoids and flavonoids.

Mr Koh said: "I've adapted this recipe to include fruits, so this soup is rich in fruity sweetness and refreshing acidity. Serve it cold as an appetiser or amuse-bouche."

An amuse-bouche (fun for the mouth in French) is a small dish served before or in between main courses.

RECIPE

Chilled green fruits soup (Serves four)

INGREDIENTS

400g Japanese cucumber, with seeds removed
120g green grapes, seedless 80g green apple, with seeds removed
1 slice of white bread
1 tsp white wine vinegar
½ tsp Tabasco sauce
½ tsp lemon juice
½ tsp salt
Pinch of white pepper
1 tsp olive oil

METHOD

In a food blender, process all the ingredients, except the olive oil, into a fine puree. Refrigerate the puree for two hours or overnight before serving. Drizzle some olive oil on top of the puree and then serve.

NUTRITIONAL INFORMATION
(Per serving)

Energy: 73 calories
Protein: 1.4g
Total fat: 1.6g
Saturated fat: 0.3g
Cholesterol: 0mg
Carbohydrate: 14.4g
Dietary fibre: 1.5g
Sodium: 344mg

TIPS

Eat the skin of fruit and vegetables - if it is edible - as it provides additional fibre and nutrients.

Use oil that is high in unsaturated fat - such as sunflower oil, canola oil and olive oil - instead of oil that is high in saturated fat, such as ghee, butter and blended vegetable oil.

Eating too much saturated fat - which is deposited on artery walls when in excess, narrowing the arteries - can raise the risk of developing heart disease and strokes.


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