1. ‘Fit’ version of traditional Lithuanian cold soup
Lithuanian cold soup goes back to the times of the Jagiellonian dynasty when traditional Polish cuisine opened itself up to Lithuanian culinary influences and vice versa. There’s no better proof of the popularity of this soup than the fact that it is repeatedly featured in Pan Tadeusz, Poland’s national epic. Why not try your hand at this long-established recipe? It’s based on healthy ingredients and, properly prepared, it will help to support your diet. We recommend the basic, though ‘slimmed down’, version of this culinary classic. We’ve eliminated two ingredients, full-fat cream and sugar, from the recipe. But rest assured – without an adverse impact on flavor! Quite the opposite – just one spoonful will bring back the memory of how delicious and refreshing it is!
Ingredients (serves 3–4):
- 2 bunches beet greens
- 1L buttermilk or kephir
- 3 cucumbers (medium size)
- 1 large bunch radishes
- 1 bunch scallions
- 1 bunch dill
- salt and pepper
- juice of half a lemon
- 4 hard-boiled eggs (optionally)
Clean the beet greens and beetroot under water, dice, and put in a pot. They need to be cooked to make stock. Pour water over the vegetables and add salt to taste (like when boiling potatoes). Cook for about 10 minutes and then leave aside until cool.
Peel the cucumbers (if you like) and grate them coarsely together with the radishes. If you prefer, you can cut them into very small cubes. Put the vegetables in a strainer, salt lightly, and leave them to let juice. Meanwhile, chop the dill and chives.
Put buttermilk or kephir into a bowl (or pot) and add all of the beet greens stock. Put the lemon juice in and check the flavor. Add the strained vegetables and chopped ingredients. Season with salt to taste and add some black pepper. Put the finished cold soup in the fridge for at least an hour for all the flavors to come together.
Serve on its own or with a hard-boiled egg.
Beet greens are a real superfood that keeps your body strong. For other recipes prepared by a dietitian that will make you fall for beet leaves, click HERE.
2. Cold cucumber soup
Check out our vegetarian or vegan version. We’ve combined the perfect ingredients for a refreshing and mouth-watering recipe!
Ingredients (serves 3–4):
- 1/2 kg cucumbers
- 1 large natural or soy/coconut yogurt
- 1 clove of garlic
- 2–3 tablespoons lemon juice
- 1 bunch dill
- salt and pepper to taste
Peel the cucumbers and cut them into very small cubes. Chop the dill and garlic. Put yogurt and previously prepared ingredients in a bowl. Season with salt, pepper, and lemon juice. Mix thoroughly and set aside in the fridge for at least an hour. During this time, cucumbers release liquid, so stir the soup again before serving.
3. Cold tomato soup, or gazpacho
A fantastically easy recipe that takes just minutes to whip up. Perfect for sizzling summer days when it’s too hot for regular tomato soup.
Ingredients (serves 3–4):
- 1 kg tomatoes
- 2 large red bell peppers
- 1 scallion (white part)
- 1/3 cup extra-virgin olive oil
- 1 tablespoon erythritol or another sweetener of your choice
- salt and pepper to taste
Wash the tomatoes and peppers, remove any unwanted parts, and cut into cubes. Place them in a blender or a tall bowl. Add the scallion, erythritol and oil, and blitz for about 2 minutes – all the ingredients need to be mixed well. Season to taste with salt and pepper, and set aside in the fridge. Cold tomato soup is perfect as an appetizer or a light snack for those on a light diet.
4. Cold watermelon and strawberry soup
Fruit-based cold soups taste just as delicious as the savory ones. Have a taste and you’ll want some more! They’re a great way to add variety to your daily diet and a fresh idea to use fruit.
Ingredients (serves 3–4):
- 1/2 kg watermelon (preferably seedless)
- 200 g strawberries
- juice of half a lemon
- handful of fresh mint
- feta cheese or coconut yogurt to serve (optionally)
Wash the fruit. Peel the watermelon and remove as many seeds as you can. Remove stems from the strawberries. Put everything in a cup blender (you can also use a hand blender). Add lemon juice and mint, and blitz thoroughly. Serve with crumbled feta or a big spoonful of yogurt on top.
5. Vegan blueberry cold soup with whole grain pasta
By adding pasta, you make the cold soup more substantial and filling. The recipe is a great way to incorporate more blueberries into your diet.
Ingredients (serves 2):
- 200 g fresh blueberries
- 2 tablespoons honey or a sweetener of your choice
- 2 cups plant milk (preferably oat or almond milk)
- 1/3 cup full-fat coconut milk (or coconut cream)
- handful of almond flakes for garnish
- 1 cup any whole grain pasta
Wash the blueberries and blend them with honey (or sweetener), milk and cream (Don’t skip it. It will add richness and bring up the flavor). Leave to sit in the fridge for about an hour before serving. Before serving, cook some pasta al dente and rinse with cool water. Pour the blueberry cold soup onto a plate, add the pasta, and sprinkle with roasted almond flakes.
Remember that both blueberries and strawberries are among the healthiest fruit available. To learn more about their health effects, read the article “Six superfruits grown in Poland, providing unique benefits to athletes”.