How to add more fruits and vegetables to your diet
Dr. Richard Collins – The Cooking Cardiologist from South Denver Cardiology Associates shows us how.
Originating from the Andalusia region of Spain, traditional gazpacho is made from tomatoes and fresh garden vegetables of peppers, onions, cucumber, garlic and vinegar. The Americanized version changes the flavor to southwest with the addition of cilantro and lime. This recipe is a twist on the original using fresh mangos and a prepared mango puree found in the juice section of most grocery stores or natural food stores. This chilled soup is loaded with vitamin C and colorful anti-oxidants. Serve in chilled martini glasses.
1 mango, chopped
16 ounces mango puree juice. If using mango juice, then add another mango. See recipe.
1 bunch of green onions, chopped
1 red bell pepper chopped
1 yellow bell pepper, chopped
2 T chopped cilantro
¼ cup rice vinegar
Juice of one lime
1 jalapeño chopped
Salt and pepper to taste
½ seedless cucumber, sliced in strips for garnish
Cilantro leaves for garnish
Combine all ingredients into a large bowl. If mango puree juice is not available, then use mango juice without added sugar. Place the juice in a blender with a fresh peeled, seeded mango and blend until smooth. Transfer to a bowl and add ingredients. Mix well. If more heat intensity is desired, add another jalapeno. Serve chilled with garnishes.
Serves 4. Serving size, one cup. 5 hearts
Nutritional analysis: Calories 208, Total Fat 1 g, Saturated Fat: 0 grams, Trans Fat: 0 grams, Carbohydrates 52 g, Fiber: 6 grams, Protein 4 g, Sodium 23mg.
Diabetic Exchanges: 3 carbohydrates
Organic Carrot Gazpacho
Go organic!! It couldn’t be any better! This chilled soup is perfect for spring or summer. The soup is in-the-raw and uses only fresh organic vegetables. Of any dish that has been prepared in the kitchen of The Cooking Cardiologist, this has the most anti-oxidants, vibrant colors and fabulous crunch of fresh vegetables. Usual gazpacho soup is made from a tomato base, but this chilled vegetable medley is richer in carotenoids, flavor and vitamins C and A. You may just be able to throw away your spectacles after only one serving! Hey, what’s up Doc?
5 pounds organic carrots, juiced or optional 3 cups organic carrot juice without added sugar
2 organic avocados
1 bunch organic green onions, chopped
1 organic red bell pepper chopped
1 organic green bell pepper chopped
1 organic orange bell pepper chopped
¼ cup chopped cilantro
2 stalks organic celery chopped
½ cup chopped organic baby carrots
1 juice fresh lime
1 jalapeño chopped
Salt and pepper to preference
Juice the carrots. This should make approximately 3 cups of carrot juice or 3 cups of organic prepared carrot juice. In a food processor, combine the flesh of one avocadowith a cup of carrot juice. Process until smooth and transfer into a medium bowl. Add the green onions, bell peppers, cilantro, celery, lime and carrots. Seed and finely chop the jalapeño and add to the bowl with salt and pepper to preference. Chill for 1 hour. Using the other avocado, chop and serve as a garnish on the top with fanned stems of the green onions.
Serves 6. Serving size 2/3 cups
Nutrition Information: Calories: 294, Total Fat: 11 grams, Saturated Fat: 2 grams, Trans Fat: 0 grams, Cholesterol: 0 mg, Sodium: 158 mg, Carbohydrate: 50 grams, Fiber: 16 grams, Protein: 6 grams. Diabetic Exchanges: 2 Carbohydrates, 2 Fat