Wednesday, January 27, 2021

Raw Food Recipe: Healthy, Low Calorie, Easy and Delicious

April 4, 2011 by  
Filed under Ecology Cooking

I call this Silky Soup.  It’s a rich, nutritious, beautiful and super easy. Serve as an elegant appetizer, a snack or lunch on a hot day.  The avocado adds richness and it’s a way to use the parts of mango you might otherwise discard.  It looks like a lot of steps, but it’s fast and easy.


  • 1 medium cucumber (make sure it’s a firm/thin cucumber or remove large seeds)
  • 1  medium to large apple
  • 1 mango, ready to eat
  • 1 medium Avocado, soft and ready to eat
  • fresh mint leaves
  • 1 Lemon

cut fruit from seed for 3 sections to work with

Massage Mango Seed to get all the juicy bits

Make squares with a dull knife; scoop out with spoon

Scrape the skin with a spoon

Make soup in a food processor:

  • If organic, rinse cucumber, apple, mango,  avocado, mint & lemon.
  • If not organic, wash with your favorite vegetable wash (we like Dr. Bronner’s peppermint soap); rinse thoroughly.
  • Zest just the outer layer of the lemon, set aside.
  • Squeeze the juice of the lemon, removing any seeds, set aside.
  • Peel cucumber, halve and remove any large seeds.  Roughly chop to yield approx 1 1/2 cups.
  • Peel apple and roughly chop to yield about 1 1/2 cups.  Larger apple makes the soup a bit sweeter.   Granny Smith apple will make it more tart.  Experiment to see what you like or you can even use an apple that’s a bit past its prime.
  • Cut mango halves away from large seed.  Cube with dull dinner knife right in the skins.  Scoop out the cubes into a bowl.   Reserve the skins and seed.
  • Put cucumber,apple & 1 tsp lemon juice in food processor.  Pulse until blended.  Taste and enjoy the cool flavors.
  • Squeeze every last ounce of juice and bits from the mango seed into the food processor. Scrape the mango skins so that you get everything you can from that luscious ripe fruit.  Discard seed and peel.
  • Add about 1/4 of the cubed mango bits.
  • Add 3 to 4 mint leaves (removed from stems)
  • Pulse all of this until smooth.
  • Peel avocado and scrape all the yummy bits into the mixture being careful not to add any skin or stem.  If your avocado is large, start with just 1/2.
  • Pulse until smooth and taste.
  • Add another tsp of lemon juice and 1 to 2 mint leaves  and pulse just to blend but that so you can still see little bits of green.  Taste to see if you like the flavor or would like a bit more lemon or mint.
  • Gently stir in most of the mango pieces now or after you put the mixture into bowls.
  • Pour into small bowls using a silicone spatula so that you get every last drop out of the processor.
  • Top with a bit of  lemon zest and top with just 2-3 remaining mango pieces for color.

Have you ever seen Agatha Christie’s Poirot peel a mango? It’s art!   There is a real technique to “peeling” a mango.   Use a sharp knife (well, yes. all your knives should be sharp :), and we like using a carving knife).  On a cutting board,  insert knife lengthwise into mango and carefully cut around the big seed.  This will give you 3 sections – 2 with the “meat” of the  mango and the seed.  On the 2 outer halves, (on a cutting board) you can use a dull dinner knife to cut both ways to make squares.  Then, cradling the section in your hand,  scoop out the squares with a spoon just as you would an avocado.

Use silicone spatula to get every last bit out of processor

Serve in small cute bowls or mugs

Stay tuned for vegan quinoa tabouli recipe

Never EVER cut into your hand with a sharp knife. I know this sounds silly, but I’ve seen my sister suture herself after cutting a bagel  into her hand.  Even expert, experienced chefs can make really stupid mistakes.

An AdventureBuddies’ Birthday Cooking Card (click on the link to see one of my favorite sites)


2 Responses to “Raw Food Recipe: Healthy, Low Calorie, Easy and Delicious”
  1. Cindy says:

    This was EXCELLENT!!!! I am going to attempt it. Wish me luck. Thanks!

  2. molly says:

    Great recipe. I like to sprinkle a healthy flax seed and chia seeds blend on top for extra taste and added omega -3’s. The benefit of flax seed and the benefit of chia seeds and lignans include lower cholesterol, lower blood pressure and with all that quality fiber…it’s a great help for weight loss and maintenance.

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