March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
Here is a northerner's version of gazpacho, a traditional Spanish soup served cold. It's a perfectly refreshing way to use fresh summer vegetables.
3 large tomatoes, diced
1 green bell pepper, seeded and diced
1 cucumber, diced
1 ripe avocado, peeled, seeded and diced
½ medium-size red onion, diced
¼ cup diced Kalamata olives, about 4 to 6 olives
3 tablespoons fresh cilantro, diced
2 tablespoons fresh basil, diced (or 2 teaspoons dried)
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, diced (or 1 teaspoon dried)
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon hot sauce
1 46-ounce can reduced-sodium tomato juice
¼ to ½ teaspoon freshly ground black pepper
Croutons or breadsticks
- Combine all the ingredients in a large bowl, stirring well. Cover and refrigerate at least 2 hours before serving. Serve with croutons.
- Substitute an equal volume of vegetable juice (regular or spicy) for the tomato juice.
Serving size: 1 cup
Calories: 190; Total fat: 13g; Saturated fat: 2.5g; Cholesterol: 0mg; Sodium: 440mg; Total carbohydrates: 17g; Dietary fiber: 5g; Protein: 5g