Superfoods Cantaloupe Soup 2 Ways

Superfoods Cantaloupe Soup 2 Ways

My two easy cold cantaloupe soup recipes are packed with superfoods to keep you filled with energy! Eating these yummy fruit soups will satisfy and refresh you. Fruit soups are so easy to make, just pop all the cold ingredients into a blender and it’s ready to enjoy immediately. You can also chill the soup overnight to allow the flavors to blend together even better.

 

This summer in Los Angeles has been so hot. In my area we have reached temperatures in the 100’s for the last two weeks. When it’s this hot all I want to eat are cooling foods like green smoothies, chilled soups, and lots of salads.

 

Over the weekend I braved the heat to go to my local farmers market to see what amazing seasonal fruits and vegetables I could buy. My farmers market had so many beautiful melons that I couldn’t resist buying six different varieties! I bought Lemon Drop, Sharlyn, Casaba, Crenshaw, Canary, and Cantaloupe.

 

Cantaloupe has a special place in my heart. It’s gorgeous orange flesh, sweet flavor, and tantalizing smell is hard to resist. Cantaloupe tastes fantastic when eaten by itself but once you blend it into a cold soup with ginger, coconut water, and raw honey you enhance the flavor and boost the nutrients.

 

 

CANTALOUPE

Cantaloupe is a nutrient-dense super fruit that contains high amounts of vitamin A, vitamin C, vitamin K, potassium, beta-carotene, zinc, folate, and fiber. This high level of nutrients makes cantaloupe a great superfood to include in your diet on a regular basis.

 

 

COCONUT WATER

Coconut water is an isotonic beverage that is an excellent source of potassium, calcium, and magnesium electrolytes that replenish and keep your body hydrated. Staying hydrated especially in hot weather keeps you healthy and full of energy. Dehydration robs you of energy and keeps you sluggish and tired which makes getting through your day’s activities really difficult.

 

 

GINGER

Ginger is a rhizome that has a slightly spicy flavor that pairs well with melons. Ginger can be eaten fresh, dried, ground, crystallized, preserved, and pickled. Ginger has traditionally been used as a digestive aid to relieve nausea because of its ability to relax and calm the intestinal tract. Ginger also stimulates bile flow from the gallbladder. Ginger contains high amounts of potassium and is a potent anti-inflammatory due to the presence of gingerol.

 

 

RAW HONEY

Raw honey has vitamins, minerals, antioxidants, enzymes, amino acids, and phytonutrients. Raw honey also has anti-viral, anti-bacterial, and anti-fungal properties that protect our bodies against disease. If you are a vegan who doesn’t use raw honey feel free to use stevia in these recipes or your favorite vegan natural sweetener to make a vegan version of these recipes.

 

 Superfoods Cantaloupe Soup 2 Ways

 

CANTALOUPE CREAM SOUP

Dairy-Free, Gluten-Free, Nut-Free

Makes around 2 – 4 servings
1 large chilled cantaloupe melon
¾ cup young coconut water
¼ cup organic whole coconut milk
1 teaspoon fresh grated ginger
Pinch unrefined sea salt
1 tablespoon raw honey or ⅛ teaspoon of stevia
½ cup of cubed cantaloupe – reserve for serving

 

1. Wash outside of cantaloupe thoroughly. Pat dry. Cut cantaloupe in half and scoop out seeds. Cut each half in half and remove flesh from the rind. Cut a piece of cantaloupe from one of the wedges into small cubes and set aside.
2. Place remaining cantaloupe in high speed blender with all ingredients except cubed cantaloupe. Blend until smooth and creamy.  Taste and add additional sweetener if needed.
3. Strain soup through fine mesh strainer into large bowl. Eat soup immediately if cold. If not cover and chill soup until cold for at least ½ hour or overnight.
4. Place cubed cantaloupe in serving bowls and pour chilled soup on top. Enjoy immediately.

 

 

 

RASPBERRIES

Raspberries are one of my favorite berries. I love their tart-sweet flavor. Raspberries are renowned for their high amount of antioxidants, anti-inflammatory phytochemicals, vitamin C, manganese, and fiber. Raspberries are also a potent cancer fighter.

 

 

CANTALOUPE RASPBERRY SOUP

Dairy-Free, Gluten-Free, Nut-Free

Makes around 2 – 4 servings
1 large chilled cantaloupe melon
½ cup fresh orange juice
1 teaspoon fresh grated ginger
Pinch unrefined sea salt
1 tablespoon raw honey or ⅛ teaspoon of stevia
6 ounces fresh raspberries rinsed and patted dry – reserve for serving
½ cup of cubed cantaloupe – reserve for serving
1 teaspoon aged balsamic vinegar– reserve for serving
2 teaspoons extra virgin olive oil – reserve for serving

 

1. Wash outside of cantaloupe thoroughly. Pat dry. Cut cantaloupe in half and scoop out seeds. Cut each half in half and remove flesh from the rind. Cut a piece of cantaloupe from one of the wedges into small cubes and set aside.
2. Place remaining cantaloupe in high speed blender with all ingredients except raspberries, cubed cantaloupe, and balsamic vinegar. Blend until smooth and creamy.
3. Add additional small amount of orange juice if needed. Taste and add additional sweetener if needed.  Eat soup immediately if cold. If not cover and chill soup until cold for at least ½ hour or overnight.
4. Toss cubed cantaloupe with raspberries, balsamic vinegar, and olive oil. Place fruit in serving bowls and pour chilled soup on top. Enjoy immediately.

 

 

For all you cantaloupe lovers what’s your favorite way to enjoy cantaloupe?  If you would like to contribute to the conversation, please take a moment to leave a comment.

 

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Recipes shared on Wellness Weekend , Slightly Indulgent Tuesday, Keep It Real Thursday, Fresh Foods Wednesday, Allergy-Free Wednesdays, and Raw Food Thursdays.

 

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Comments

  1. Gosh…this just delights me. Both when I’m making it and anticipating taking it in, and when the spoon finally enters my mouth. My Body is singing your praises!

  2. hahaha – look how many melons you bought!! i wish we had that many at our farmer’s market. they’re just showing up though so you never know :) i’ve never heard of cantaloupe soup before – i’ll have to giver’ a whirl next time we get some in the house.

    thank you for taking the time to link up with us at the Wednesday Fresh Foods Blog Hop! We hope to see you again this Wednesday with more fantastic seasonal & real food posts :) xo, kristy
    kristy recently posted..Post-Workout Smoothie (and a teeny "health" food rant)My Profile

    • Shelley Alexander says:

      Hi Kristy, Thanks for hosting the Fresh Foods Blog Hop! I was glad to participate and I hope you try the cantaloupe soup it’s tasty!

  3. Wow this looks amazing. I’m starting to accumulate a repertoire of chilled soups. This is a keeper.
    France recently posted..10 Five Minute Whole Food Lunches You Need To MakeMy Profile

  4. Both of these soups sound fabulous! I love cantaloupe but have never had the coconut cantaloupe combination. Sound delicious and it makes such a beautiful soup!
    mjskit recently posted..Corn, Mushroom and Green Chile TamalesMy Profile

    • Shelley Alexander says:

      Thanks Mjskit! I love the combination of coconut with cantaloupe it’s really good together. Enjoy!

  5. Yummy, I do have a recipe of cantaloupe soup made with a blueberry garnish. But this one is awesome…I’m trying this tomorrow. I love cold soups and this one is always a “hit” because people don’t realize the many ways we can eat this super food. Thanks once again. I’m so excited to do this now.
    Donna
    Donna Merrill recently posted..Guest Blogger M. Farouk Radwan, MScMy Profile

    • Shelley Alexander says:

      Hi Donna, Cold soups are so good, especially in the summer! I would like to get your recipe for the cantaloupe soup with blueberry garnish it sounds tasty. I hope you enjoy my two recipes. :)

  6. Oh Shelley your timing with this post could not have been better! Cantaloupes are in abundance at the moment in France, the smell is divine as you walk in to the fruit section of the supermarket at this time of the year. My parents are visiting too and my mother is a super cook! Thanks again :)
    Sadie-Michaela Harris recently posted..83 million Facebook accounts are fakes and dupesMy Profile

    • Shelley Alexander says:

      I’m glad to hear that cantaloupes are in abundance in France too, Sadie-Michaela! Your mom should be able to whip up either of these soups in minutes. Have a fantastic time with your parents!

  7. We can always count on you Shelley to provide unique and tempting new ideas! I’m not much for cream soups but the cantaloupe rasberry soup sounds awesome! The trade winds keep the Islands from reaching higher temperatures like on the mainland, but August is still pretty warm so this will be a welcome addition to this week’s menu!
    marquita herald recently posted..Let the World See Who You Truly Are …My Profile

  8. Oh, delicious!!! And so incredibly healthy! Cantaloupe just went on the grocery list! I’m hopping over from Keep It Real Thursdays. I’d love for you to link up this raw recipe to Raw Foods Thursdays too! http://www.glutenfreecat.com/2012/08/raw-foods-thursdays-82312-and-eat-raw-eat-well-review/ It’s a brand new weekly raw foods event that I’m hosting. Hope to see you there!

    • Shelley Alexander says:

      Hi Heather, Thanks for stopping by! I would be happy to add this recipe to your new raw foods event! I hope you enjoy both soups. :)

  9. I love this fruit..and the way you mention the recipe is great…Thank you.

  10. Shelley, these look fabulous, and I just ate my lunch. :-)

    I love canteloupes and when i had a garden I always made sure I had plenty of canteloupe vines to keep a good-sized supply of fresh ones on hand. I like raspberries too, but I had never heard of making soup with either the melons or the berries, it sounds like a wonderfully tasty and healthy idea, thank you for sharing it with us.
    Michael recently posted..EFT Abundance TappingMy Profile

    • Shelley Alexander says:

      Thanks Michael! I bet you really enjoyed growing your own cantaloupes! Cantaloupe is such a versatile melon and it pairs well with the raspberries. I hope you love these two soups as much as I do!

  11. I love the combination of coconut with cantaloupe it’s really good together. Thanks.

  12. Although I consider myself a creative person I would never think of mixing cantaloupe with coconut;)
    I will definitely try this recipe apart from being very healthy I love cantaloupe and cold soups!
    Thanks Shelley for this great recipe as always very inspiring and healthy!
    Patricia Gozlan recently posted..Small Business Owners: Use Your 6th Sense and Double Your Profits EasilyMy Profile

    • Shelley Alexander says:

      Hi Patricia, The cantaloupe sweet flavor is really fantastic when pair with the creamy coconut. I love cold soups also and with all the heat we’ve had in LA it has been a refreshing way to enjoy the summer fruits. I hope you make this recipe soon so you can see how good it is together.

  13. Hi Shelley,

    wow, great recipes for a nice summer soup.

    Here in New Zealand we are looking forward to summer on it’s way, which may not get as hot what your experienced, so it is great to know some creative ways to prepare delicious and nutritious, refreshing meals.

    Thank you so much for the very informative and useful post!

    Love and Light
    from
    Yorinda
    Yorinda recently posted..Is any Salt good for Us?My Profile

    • Shelley Alexander says:

      Hi Yorinda, Summer is one of my favorite seasons because of the warm weather and beautiful lush produce! I bet summer is beautiful in New Zealand. I hope you get the opportunity to make these two recipes. Love and Light to you!

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