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Wednesday, May 31, 2017

Iced Melon and Berry Soup

Honeydew melon is perfect for this dazzling display, but it is essential that the melon be very ripe and sweet. Serve the soup as a refreshing first course when the weather is hot, dressing up each bowlful with a swirl of berry purée and some whole berries as a garnish. 

1 ripe honeydew melon (about 2 lb/1 kg)
1 tbsp (15 mL) fresh lime juice
1-in. (2.5-cm) piece fresh ginger, peeled and grated
3⁄4 cup (175 mL) blueberries
1⁄2 cup (125 mL) orange juice
2 tbsp (25 mL) low-fat plain yogurt
3⁄4 cup (175 mL) raspberries or strawberries
Plus Points

• All melons provide vitamin C and are very low in calories. Their high water content makes them a delicious and refreshing thirst quencher.

• Ginger is thought to be an anti-inflammatory agent that can help ease some of the symptoms of arthritis.

Halve the melon, discard the seeds, and use a spoon to scoop the flesh out of the peel into a blender or food processor. Add the lime juice and ginger. Purée until smooth, pausing occasionally to push the pieces of melon to the bottom of the goblet or bowl. Pour the purée into a bowl, cover and refrigerate until completely cool, about 30 minutes.
Put the blueberries into the blender or food processor. Add the orange juice and yogourt and purée until smooth. Transfer to a second bowl, cover and refrigerate until completely cool, about 30 minutes.
Divide the melon soup among 4 chilled glass bowls. Swirl a quarter of the blueberry purée in the centre of each bowl. Scatter the raspberries or strawberries on top. Serve immediately.

preparation time 20 minutes 
chilling time 30 minutes 
serves 4

Nutritional information 
Each serving provides: calories 84, calories from fat 9, fat 1 g, saturated fat 0 g, cholesterol 1 mg, carbohydrate 20 g,
fibre 3 g, sugars 16 g, protein 2 g.
Choices per serving: Carbohydrate 1
Eat to Beat Diabetes

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