Hydrating Soups and Fruity Refresher

To complete your hydration routine, add fruits and vegetables, providing fluids as well as essential vitamins and minerals.

Recipe: Cherry-Melon Hibiscus Refresher
Active Time – 15 minutes, Total Time – 2 hours (Makes 8 servings)

8 oz fresh cherries, pitted
3 limes, for zest/juice
4 cups seedless watermelon chunks (about 1 lb)
3 tablespoons agave nectar
8 cups water
4 raspberry hibiscus tea bags

1. Remove pits from cherries. Zest/grate lime peel (no white; 3 teaspoons); squeeze limes for juice (3 tablespoons).
2. Place in large bowl: cherries, zest, juice, watermelon, and agave; mash with potato masher. Bring water to boil, then carefully pour over fruit; add tea bags and let stand 30 minutes. Cover and chill 1 hour.
3. Strain fruit mixture, reserving liquid (press fruit against strainer with back of spoon); discard pulp. Pour drink over ice; serve.

CALORIES (per 1/8 recipe) 45kcal; FAT 0g; SAT FAT 0g; TRANS FAT 0g; CHOL 0mg; SODIUM 5mg; CARB 11g; FIBER 0g; SUGARS 10g; PROTEIN 0g; VIT A 4%; VIT C 6%; CALC 2%; IRON 0%

Recipe: Grilled Peach Gazpacho
Active Time – 30 minutes, Total Time – 1 hour, 30 minutes (Makes 4 servings)

1 seedless cucumber, coarsely chopped
2 medium fresh peaches, pitted
1 red bell pepper
1 jalapeño pepper
8 cherry tomatoes
4 cloves garlic
4 (12-inch) wooden skewers
Cooking spray
1 cup water
1/4 cup fresh cilantro, coarsely chopped
1 teaspoon chipotle roasted garlic seasoning
1/4 cup presliced green onions

1. Preheat grill on high. Chop cucumber. Pit peaches, then cut into quarters. Remove seeds and stems from both peppers, then cut into chunks.
2. Thread 1 clove of garlic onto each skewer, then peaches, peppers, and tomatoes, alternating items. Coat skewers with spray and
place on grill; cook 2–3 minutes on each side or until charred. Transfer to cutting board; let stand 5 minutes. Remove vegetables from skewers.
3. Place water and cucumber in blender; add 1 cup grilled vegetables and process until smooth. Chop remaining vegetables coarsely; chop cilantro and combine with vegetables. Combine in large bowl all ingredients (except green onions); chill 1 hour. Serve soup topped with green onions.

CALORIES (per 1/4 recipe) 60kcal; FAT 1.5g; SAT FAT 0g; TRANS FAT 0g; CHOL 0mg; SODIUM 190mg; CARB 13g; FIBER 3g;
SUGARS 8g; PROTEIN 2g; VIT A 35%; VIT C 140%; CALC 2%; IRON 4%

Recipe: Golden Tomato and Peach Soup
Total Time – 30 minutes (Makes 4 servings)

3 medium yellow tomatoes
3 medium peaches, coarsely chopped
1 orange, coarsely chopped
1/4 cup arugula, coarsely chopped
Cooking spray
8 oz trinity mix (fresh diced onions, bell peppers, celery)
2 teaspoons minced roasted garlic
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1 teaspoon chipotle roasted garlic seasoning
1 cup water
4 teaspoons reduced-fat crumbled feta cheese

1. Cut tomatoes into large chunks. Pit peaches and chop. Peel and chop orange, discarding rind, seeds, and membranes as needed. Chop arugula.
2. Preheat medium, nonstick saucepan on medium-high 2–3 minutes. Remove pan from heat; coat with spray. Add trinity mix; cook and stir 2–3 minutes or until tender. Stir in oranges, garlic, cumin, oregano, seasoning, and water; cook 2–3 more minutes or until orange chunks soften. Remove from heat.
3. Place tomatoes, peaches, and hot orange-vegetable mixture in blender; process on LOW until smooth. Pour soup back into pan on medium heat; simmer 8–10 minutes. Stir in arugula and top with cheese; serve.

CALORIES (per 1/4 recipe) 100kcal; FAT 2g; SAT FAT 0g; TRANS FAT 0g; CHOL 0mg; SODIUM 200mg; CARB 12g; FIBER 2g;
SUGARS 11g; PROTEIN 3g; VIT A 8%; VIT C 110%; CALC 6%; IRON 6%

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