Perfect Summer Peach Gazpacho

This is just a delicious beginning to any summer meal. You can make this in advance and serve chilled as a first course, or main course for a light meal. It’s so easy to make. This recipe was adapted from the original published in the Washington Post. I like a little spice, so there is hint of hot in this “chill” dish. Eat, enjoy, relax - the long summer days won’t last!

Peach Gazpacho

6-8 ripe peaches, peeled, pitted, halved

1 cucumber, peeled and cut into chunks

1 Tbsp champagne or white balsamic vinegar (use any type if you don’t have these)

2 Tbsp extra-virgin olive oil, plus extra for drizzling

1/2 tsp sea or pink himalayan salt (use any if you don’t have these)

1 small jalepeño pepper, seeded, cut in half (use gloves if sensitive)

1/4 tsp fresh ground pepper

1/2-3/4 C water

2 Tbsp coarsely chopped fresh cilantro or flat-leaf parsley for garnish

Red bell pepper slices for garnish

Diced avocado for garnish

Combine all ingredients (except 1/4 C of the water) in a high speed blender. Blend until smooth. If too thick, add a little of the reserved water at a time to desired thickness. Let the blended soup chill in the refrigerator for a minimum of 2 hours. When ready to serve, garnish with any or all of the listed options above.

Notes: Adding a small jalepeño pepper adds just a little hotness. Peppers can vary however, so if you are sensitive, omit this, or add half a pepper the first time you make the soup and adjust. I did this, but found 1 pepper hit the mark for detectable hotness, but still allowed the delicate peach and cucumber flavors to come through.

For easy peach peeling, score the bottom of each peach in an X shape. Place peaches in a bowl with just boiled or very hot water, just long enough for the skin on the bottom to release. Drain, and peel when cool enough to handle, then peel.

A very refreshing chilled soup that will encourage you to linger at the patio table on a warm summer day.

A very refreshing chilled soup that will encourage you to linger at the patio table on a warm summer day.

Easy Gluten and Dairy Free Pancakes

These pancakes are tasty and grain and dairy free.  The addition of banana or plantains adds carbohydrates to help fuel your morning and these fruits are in the mid-range for raising your blood sugar (moderate glycemic index), so there will be more of a gradual rise in blood sugar instead of a spike.  The addition of eggs will lower this effect even more since you are adding protein and fat  both of which have very little impact on raising blood sugar.   Coconut flour contains protein, fat, and fiber plus some minerals and will also keep the blood sugar in check. 

 

Maple syrup has an above moderate glycemic index (but less than white potatoes believe it or not).  By adding tahini (made from sesame seeds), we add protein and fat, some beneficial minerals and lower the glycemic index of the syrup creating a tasty and healthful version of a traditional breakfast food that won’t spike your blood sugar.  Keeping your blood sugar from constantly being elevated will lower your risk of chronic diseases such as diabetes, kidney and cardiovascular diseases and will likely also help you manage your weight.

 

Recipe (makes about 8 3” pancakes)

 

2 eggs

1 banana or plantain, peel removed ( I use just past green bananas or a ripe plantain.  Green plantains are hard to blend.  They need to have black spots on the peel to work).

1/8 tsp. salt

2 Tbsp coconut flour

½ cup milk alternative ( I use almond)

 

Blend all ingredients together using a food processor, mixer, or blender.  Mixture should be like a thick pancake batter.

 

Warm the pan (on med-low heat) and add ½ tsp coconut oil or other preferred oil or use a non-stick pan and no oil.  Ladle ¼ cup batter onto pan and cook until edges are easy to lift with a spatula (1-2 min).  Flip pancake and cook other side about a minute until lightly browned.  Pancakes will be a little more delicate than ones made with flours, so be careful while turning them over.

 

Maple-tahini glaze (makes one serving so increase per # of people you are serving)

 

1 Tbsp per person pure maple syrup (avoid any other types of artificial syrups)

1 Tbsp per person tahini

 

Mix together and warm before serving.

 

Optional: add some fruit, chopped nuts.  Or add 2 Tbsp. flax seed meal (in the batter) for fiber and omega fatty acids.  Shown here are wild blueberries – very low in sugar and high in antioxidants. 

Recipes published here are the property of Laura Fogleman Nutrition. For your personal household use only.

Pancakes that are satisfying and nourishing without dairy and gluten.

Pancakes that are satisfying and nourishing without dairy and gluten.

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Easy & Hearty Vegetarian or Vegan Main Entrée

Halloumi & Lentil Salad

Vegetarian with vegan option

I found this recipe in one of my cookbooks and modified it slightly to be more versatile for whatever is in your fridge or pantry and for those following a vegetarian, mostly vegetarian, or vegan eating plan. I used brown lentils, but any lentils will do. You can also substitute cooked quinoa if you don't eat lentils.  Feel free to use any vegetables you may have on hand in your fridge too – substitutions are the mainstay of the home cook!  This dish is a good source of fiber, minerals, vitamins, and protein and won't spike your blood sugar.  Long lasting fuel in this dish.

Halloumi cheese is usually made from goat and sheep’s milk, but sometimes cow milk can be mixed in. If you have a cow dairy allergy or sensitivity, you may tolerate goat/sheep’s milk. The beta A1 casein (protein) content of cow dairy can be hard to digest. Sheep milk does not contain A1 casein and goat milk is very low in it, hence why it may be tolerated better in some people.

Halloumi is a harder cheese that can be grilled or sautéed for nice flavor. If you are completely dairy free, feel free to add a vegan cheese of your choosing (may not sauté well however, so perhaps just dice non-dairy versions and add directly to bowl, skipping the sauté).

2 ¼ cups cooked lentils

¼ onion, sliced

½ cup grape tomatoes, sliced in half

1 cucumber, peeled and diced

1 avocado, diced

4 cups greens, washed

4 Tbsp. olive oil

4-6 oz. halloumi cheese, sliced into 8 pieces, about ¼” thick

1-2 lemons, juiced (use 2 if you like lemon flavor)

Fresh herbs, parsley works well

salt and pepper to taste

Directions:

Cook the lentils according to package directions, drain. Sauté the onions in 1 Tbsp. olive oil and mix with the cooked lentils in a bowl. Add the prepared tomatoes, cucumber, avocado, greens, 2 Tbsp. olive oil, and lemon juice to the lentils. Add salt and pepper to taste. Mix gently, then portion out into bowls. Add 1 Tbsp. olive oil to the sauté pan and then add cheese and fry until lightly browned on each side. Add cheese to the salad (see above for vegan option).  Garnish with some fresh herbs. Enjoy!

 

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