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Slim "Cool" Soups for a Snack Attack

Founder of The Oaks at Ojai

Here are some cool summer soups that are perfect for snack time—they’re excellent because they are made with healthy vegetables. They’re wonderful because they’ll fill you up without adding fats and preservatives found in commercially-prepared snack food. All the recipes are from “Healthy Cooking for Singles & Doubles” by Eleanor Brown, available from the Oaks at Ojai or online at http://tinyurl.com/n3qh8x.

Next time you’re hungry, think cool soups.

Chilled Avocado Soup

Makes enough for two servings with only 95 calories per serving. I always serve this in chilled bowls, often with a fruit salad and crunchy whole grain wheat crackers. Save a slice of avocado to float on top the soup for a special touch.

• ½ large avocado, ripe (or one small avocado)
• ¾ cup chicken broth
• ½ cup water
• 1 tablespoon orange juice concentrate or sherry


• 1. Slice avocado in half (store the unused portion, with pit inside in a zipper-style plastic bag, in the refrigerator)
• 2. Peel the other half and cut into ½ inch pieces.
• 3. In a medium sauce pan, combine water and chicken broth, bring to boil.
• 4. Lower heat, add avocado and simmer for one minute.
• 5. Place mixture in a blender and process until very smooth. Add orange juice or sherry, chill well.

Cucumber Soup

You can use regular sour cream, which will add to the calorie, but improves the flavor. English cucumbers don’t need to be peeled, but if you’re unable to find these, be sure to remove the peel of the cucumber. This is a favorite with the Cluff clan at any outdoor gathering. It is a flavorful, fast snack. Top the soup with diced hard-boiled eggs, avocado, diced tomato, some croutons or green onions.

• 1 English cucumber
• 1 cup chicken stock
• 1 cup low-fat sour cream
• 1 tablespoon white whine vinegar
• 1 silver garlic, minced
• ½ teaspoon salt (or salt to taste)
• Pinch of white pepper


• 1. Wash cucumber and cut into 1 inch chunks.
• 2. Puree all ingredients in a blender or food processor.
• 3. Refrigerate 2 or 3 hours.

Oaks Broth Break Soup

This skinny soup, at just 48 calories a serving and 4 servings, is always in demand at the Oaks at Ojai. It’s typically served warm, but I loved it chilled—it is so much better tasting, fresher and more satisfying than any of those tomato drinks in a can. Best yet, it’s a snap to prepare.

• 1/2 cup potato, red or white, diced
• 1 ½ mixed vegetables (carrots, celery, squash, peas, etc.)
• 2 ½ cups water
• Jensen’s broth powder or other salt substitute


• 1. Combine and cook veggies until very tender.
• 2. Cool and puree in a blender or food processor until smooth.
• 3. Add Jensen’s broth power or salt substitute
• 4. Heat or serve cold.

Gazpacho

Some people call this the “queen of cold soups” and I just call it delicious. The soup comes from Spain and has been around for hundreds of years. It first appeared as food for country peasants and is now popular in California kitchens. Some pricey restaurant serve it as an appetizer. When they were growing up, the Cluff kids loved it by the bowlful. Don’t tell your children’s it’s a chi-chi favorite. This recipe makes 8-10 servings, but is easy make just enough for one or two. The most well-known version has a base of fresh chopped tomatoes with finely diced bell peppers, onion, garlic and cucumbers mixed in. It's often thickened with bread crumbs, and can be garnished with fresh chopped parsley, tarragon or cilantro, along with extra virgin olive oil, sliced olives, avocado chunks, croutons, or even hard-cooked eggs.

• 4 large tomatoes
• 1 cup cucumber, chopped
• 1/2 cup green pepper, chopped
• 1/2 cup celery, chopped
• 1/4 cup onion, finely chopped
• 1 clove garlic, minced
• 1 1/2 cups chicken broth, low sodium
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 teaspoon sugar or sugar substitute
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1 dash Tabasco Sauce
• Croutons

• 1. Plunge tomatoes into boiling water for 30 seconds to loosen skins; then immerse in cold water. Slip skins off. Coarsely chop tomatoes (you should have about 2-1/2 cups)
• 2. In large bowl combine chopped tomatoes, cucumber, green pepper, celery, onion, and garlic.
• 3. Stir in chicken broth, lemon juice, oil, sugar, salt, pepper, and hot pepper sauce.
• 4. Cover, chill thoroughly.
• 5. Garnish each serving with croutons.

Numerous scientific studies have shown that those who have soup as a first course are less likely to over eat than those who don’t. Soup is a comfort food that’s packed with power from fresh vegetables and low-fat protein sources. Why not make extra, to refrigerate for a day or two, and have ready when you need a snack on the go. Soup will help you stay fit for life.

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Sheila Cluff, fitness expert, television celebrity and owner of The Oaks at Ojai, is the author of Take 5: How You Can Benefit from Just Five Minutes of Daily Exercise and The Ultimate Recipe for Fitness by Sheila and Eleanor Brown. Visit Sheila's Spa on the Internet and see all that's happening at the resort: The Oaks at Ojai www.oaksspa.com.