Will you believe me when I tell you that I eat fast food?  It’s true!  In fact, I encourage it!  This month I am going to tell you all about it, so stay tuned and check back for all the details….

So, here’s my confession:  I love Fast Food! 

My fast food is ready in a few minutes and it’s processed… in my vitamix! Pull out your blender or food processor and join me in the kitchen!  Today’s recipe is quick, easy and can’t be beat!… Lemony Summer Soup

Talk about a summer dream: Light and lemony, cool and refreshing, quick and clean (because there is no peeling involved!)… it makes mealtime on a hot summer day a real breeze! Because summer veggies are abundant, this recipe is easy to multiply to feed a crowd.  As always, I encourage you to play with your food and flavors and make them your own.  What tastes great to me may not to you, so use my recipe as a springboard if you need to or use it as written if you like the idea!

Lemony Summer Soup

You can eat the whole batch for under 200 calories while packing in about 7.5 grams of protein, 11 grams of fiber and tons of nutrients!  Check it out —   

Here’s the nutritional lowdown: 

Live Enzymes — You are using raw food power and your body will benefit from live enzyme action as well as unadulterated nutrients. 

B Vitamins — The B-vitamins folate, B6, B1, B2, B3, and choline

Vitamins A, C and K – Vitamin C is highest in the Lemon, but Tomato and squash are respectable sources as well!

Blood Sugar Stabilizers – Zinc, magnesium, omega-3 fatty acids, Pectin; Fiber (1.5 g per cup of squash)

Anti-Oxidants — lutein and zeaxanthin are in the squash skins, so buy organic and leave the skins on.  The tomato is rich in lycopene, which is implicated in heart and bone health.  The Avocado helps boost the absorption of the lycopene while adding a beautiful creaminess to the soup!

Fiber – about 11 grams of fiber in the recipe as written

Kid tip: When introducing new flavors or new foods to children, try presenting things in tiny vessels. I use tasting cups, shot glasses, and amuse bouche spoons to plate the new option on the side of a familiar meal. I say something like, “Since this is a new recipe, I can only spare a taste for each of you. Let me know what you think!” When it goes over well, I pull from the stash and offer a bit more. When it doesn’t, I take notes and engage my kids in the creation process. It’s a win either way!

Tasting cups for Kids

Lemony Summer Soup 
1 cup yellow squash
1 cup zucchini
1 yellow tomato
¼ of an organic lemon, peel and all
½ clove garlic
½ cup or about ½ of an avocado, pitted and peeled
½ tsp Himalayan Salt
basil, thyme or oregano – fresh or dried, optional garnish

Cut veg into chunks.  Puree everything in Vitamix or other blender until smooth.  Add a little cool water to thin if desired.

References:

National Research Council. “7 Dietary, Functional, and Total Fiber.” Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: The National Academies Press, 2005. P357. Print.