Cold and simple meals for a complete menu without the hassle

On the hottest days we tend to look for light, refreshing and easy-to-digest meals, capable of providing fluids and nutrients without being heavy. Cold creams and soups are one of the best options to include in the daily menu, as they combine flavour, freshness and nutritional value in the same dish. 

Beyond the classic gazpacho, the universe of cold soups and creams offers infinite possibilities to fill the table with colour, freshness and creativity. Nowadays it is possible to make original combinations including vegetables, fruits, aromatic herbs and nuts, to create balanced and very attractive dishes. These preparations can be served as a starter, as a first course or even as a light dinner, easily adapting to different needs and food preferences.

We propose a combination of cold creams and desserts that are quick to prepare and require little time in the kitchen, something especially valued when temperatures mean you should avoid long periods of cooking.

Cucumber, yoghourt and mint soup

Prep: 20 minutes

Fridge time: 2 hours

Ingredients (4 people)

• 400 g cucumber
• 80 g onion
• 40 ml extra-virgin olive oil
• 20 ml white vinegar
• 2 natural yoghourts
• 1 lemon 
• 1 clove of garlic
• 4 sprigs of fresh mint
• Salt

Preparation:

1. Wash the cucumbers, peel them, remove the tips and cut them in two lengthwise. Do the same with the halves and then remove the central part, which contains the seeds.
2. Sprinkle them with coarse salt and let them rest for 1 hour.
3. Wash them to remove the salt, slice them into cubes and blend them with the blender, along with 1 glass of cold water, lemon juice, vinegar, the yoghourt, oil, garlic and finely chopped onion, and mint without the thicker stems. Save some mint leaves for later.
4. Blend it at maximum power, until it is a fine and fairly liquid cream. Then, put it in the fridge and let it rest for 2 hours. When serving, you can garnish it with the mint leaves that you had previously set aside.

Energy (kcal) 1.38
HDC 7.58
Proteins 3.5
Fats 10.4
AGM 7.2
AGP 1.12
AGS 1.78
Cholesterol 0.6
Fibre 0.77
Simple sugars 7.5

Cold watermelon and tomato cream soup with feta cheese and toasted nuts 

Prep: 15–20 minutes

Fridge time: Minimum 1 hour

Ingredients (4 people)

• 600 g watermelon (skin and seeds removed)
• 500 g ripe tomato 
• 80 g red pepper 
• 80 g feta cheese
• 40 g roasted nuts (almonds, walnuts or mix)
• 40 ml extra virgin olive oil
• 1 tablespoon mild apple cider vinegar
• Salt

Preparation:  

1. Wash the tomatoes and pepper. For a finer texture, peel the tomatoes. 
2. Cut the watermelon and remove the seeds.
3. Place the watermelon, tomatoes, red pepper and, optionally, bread lightly soaked in water and drained in a blender.
4. Blend it until you get a very fine cream.
5. Serve the cream in bowls decorated with pieces of feta cheese, toasted nuts and a few drops of extra virgin olive oil on top.

Energy (kcal) 275
HDC 9.04
Proteins 8.1
Fats 22.9
AGM 12.5
AGP 2.4
AGS 7.15
Cholesterol 17.1
Fibre 3.77
Simple sugars 8.78

Kiwi, rocket and oatmeal smoothie bowl

Time: 20 minutes

Ingredients (1 person)

• 1 ripe kiwi
• 60 g ripe banana
• 50 g sliced fresh pineapple
• 35 g rocket
• 20 g oatmeal 
• 10 g dates
• 50 ml oat drink 
• Chia, poppy or sesame seeds
• Shredded coconut

Preparation: 

1. Peel and cut the kiwi and banana and put everything together in a chopper or blender.
2. Then, add the rest of the ingredients in order and blend little by little at maximum speed. Cut a slice of fresh pineapple, chop it and add it to the chopper. 
3. Add the date without the pit and a tablespoon of oat flakes and crush. 
4. Now, add the rocket and blend again until you get a uniform creamy texture.
5. At this point, add oat drink until you get the desired texture or to soften the flavour. You can add more oat flakes if you want it to be thicker.
6. Let it rest and serve it in a bowl garnished with grated coconut and a sprinkling of sesame, poppy or chia seeds.

Energy (kcal) 237
HDC 45.8
Proteins 6.5
Fats 3.09
AGM 1.2
AGP 0.74
AGS 0.5
Cholesterol 0
Fibre 6.4
Simple sugars 32.4