Chilled Avocado Soup with Roasted Corn and Pico de Gallo Garnish
|Vegetable oil||1 Tablespoon|
|Ears of corn/1 cup corn, fresh / frozen and thawed||2 , roasted on a grill and removed from cob|
|For pico de gallo -|
|Tomato||1 Large, halved with seeds removed|
|White onion||1 Small, finely chopped|
|Chopped cilantro||1⁄4 Cup (4 tbs)|
|Chopped seeded jalapeno pepper||To Taste|
|Lime||2 , juiced|
|Ripe avocados||3 , pitted and peeled|
|Frozen peas||2⁄3 Cup (10.67 tbs)|
|Redwood hill farms plain kefir||1 Cup (16 tbs)|
|Chopped white onion||1 Tablespoon|
|Lime||1 , juiced|
|Warm water/Gluten free chicken broth||1⁄2 Cup (8 tbs)|
|Salt||To Taste (Soup)|
To roast the corn on the stovetop, heat oil in a sauté pan over medium high heat. Add fresh or frozen and thawed corn kernels and cook 5 to 7 minutes, until the corn is golden and toasted. Set aside.
1.To make the pico de gallo, chop tomato in to very small pieces and mix with onion, cilantro and jalapeno pepper. Stir in lime juice and roasted corn; add salt to taste and set aside.
2.To make the soup, place avocados, peas, kefir, cilantro, onion, jalapeno and lime juice in a blender. Puree until smooth. Add warm water or chicken broth to thin out the soup. Add salt to taste.
3.Divide soup between four or six bowls and top with Roasted Corn and Pico de Gallo Garnish. Serve with your favorite hot sauce.
PER SERVING: 285 CAL; 8G PROT; 18G TOTAL FAT (2G SAT. FAT); 23G CARB; 1MG CHOL; 134MG SOD; 12G FIBER; 11G SUGARS
To make these recipes easy on the digestion, the traditional dairy has been replaced with products from Green Valley Organics Lactose Free, which is the only brand of organic, single source Certified Humane yogurt, kefir and sour cream to be available nationwide, and Redwood Hill Farm goat milk yogurt and kefir. (Goat milk, which is naturally 25% lower in lactose than cow milk, is better tolerated by those for whom digesting dairy is a problem.) Redwood Hill Farm’s products are also available nationwide. To learn more about Redwood Hill Farm products visit: www.redwoodhill.com!
Calories 523 Calories from Fat 257
% Daily Value*
Total Fat 30 g46.7%
Saturated Fat 4.1 g20.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 244.1 mg10.2%
Total Carbohydrates 64 g21.2%
Dietary Fiber 17.8 g71.3%
Sugars 11.2 g
Protein 12 g24.7%
Vitamin A 33.1% Vitamin C 77.4%
Calcium 5.3% Iron 14.8%
*Based on a 2000 Calorie diet