Monday, July 20, 2009

Raw Zucchini Soup topped with Raw Goat Milk Feta

Fast, Easy and Refreshing
It's the middle of the summer and my garden is flourishing but it's hot and I don't want to cook anything that's going to heat up the kitchen. What a perfect time to prepare raw food! I must admit, when I posted a "one month raw cleanse" in May, it was still cold in many parts of the country. Cold weather makes people think of hot soup, not raw food. But in July, it's just perfect. Especially when a recipe takes minutes to prepare like this one does.

Cheese on a Raw Food Diet?
When I was visiting Redwood Hill Farm last week, (check out my post on July 16th), David Bice told me about their "raw goat milk feta". This cheese is made from raw goat milk and aged 60 days. It is never heated above 115 degrees so it retains it vital enzymes. A small amount of raw goat cheese in a raw diet can be beneficial since it's a source of vitamin B12, a vitamin that vital to your health and impossible to get from a 100% raw food vegan diet. And, did I tell you how delicate and delicious it is?

Nutrients in Summer Squash
Zucchini, and all summer squash, is rich in vitamins A, C, K and the B vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and folate. It provides important minerals like manganese, magnesium, potassium, copper, phosphorus, calcium, zinc and iron and contains some omega 3 fatty acids. Together with the other healthy ingredients, this soup is a good source of protein and fiber, yet low in calories, saturated fat and cholesterol.


Raw Zucchini Soup topped with Raw Goat Milk Feta
[serves 2]
2 cups chopped zucchini
1/2 cup chopped avocado (about 1/2 medium avocado)
1/2 cup fresh or frozen peas, thawed
2 packed tablespoons fresh basil
1 clove garlic, chopped
2 tablespoons freshly squeezed lemon juice
1/2 cup filtered water, room temperature
1/2 teaspoon sea salt, or to taste
1 ounce raw goat milk feta, shaved (can substitute regular feta if desired)
Fresh ground black pepper to taste

Blend zucchini, avocado, peas, basil, garlic, lemon juice, water and salt in a high speed blender until smooth. Serve in two soup bowls and top with raw goat milk feta and fresh black pepper.

Per serving: 142 calories, 8.5 g fat, 2.8 g saturated fat, 12.5 g cholesterol, 6.5 g protein, 12.5 g carbohydrates and 4.8 g of fiber.

No comments: