Fight high blood pressure with this peach soup

Although this thick, creamy soup tastes like a dessert, it's actually a healthy way to enjoy your daily serving of fruit. Add this recipe to your repertoire for a tasty and blood-pressure friendly treat.

Preparation time 20 minutes plus chilling; Cooking time 20 minutes; Serves 4

Ingredients:

• 750 g (1 1/2 lb) fresh peaches or 600 g (20 oz), frozen and thawed
• Zest of 1 lemon, cut in wide strips
• 30 ml (2 tbsp) sugar
• 500 ml (2 c) buttermilk or low-fat (1%) milk
• Pinch of ground nutmeg
• 250 ml (1 c) peach nectar
• 50 g (1/4 c) sliced almonds

Directions:

1. Bring a large pot of water to boil. Add a few peaches and return to boil. Transfer the peaches to a bowl of cold water. When cool enough, peel peaches with a small knife and cut into chunks; discard pits. Poach and peel remaining peaches, working in batches
2. Bring 250 millilitres (1 cup) water, lemon zest and sugar to a boil and add peaches. Cover and simmer, stirring occasionally until very soft, 5 to 8 minutes. Remove pot from heat; discard lemon zest
3. Pour 250 millilitres (1 cup) buttermilk into food processor or blender. Reserving peach syrup, add peaches and puree. Transfer to a large bowl. Add remaining buttermilk, nutmeg and peach nectar. Stir in reserved syrup. Cover and refrigerate at least 1 hour
4. Preheat oven to 180°C (350°F). Spread almonds on cookie sheet; toast until golden, about 10 minutes. Cool almonds and sprinkle on soup before serving

• Make this soup with many other summer fruits. Nectarines and plums are excellent choices.
• Try mango nectar instead of peach for a more tropical flavour

• Peaches are an excellent source of vitamin A and a good source of vitamin C
• Their moderate amounts of fibre can also help lower cholesterol

Each serving provides:

Key nutrients:

• 220 Calories
• 40 Calories from Fat
• 5 g Fat
• 1 g Saturated Fat
• 0 g Trans Fat
• 7 g Protein
• 40 g Carb
• 4 g Fibre
• 65 mg Sodium

Blood pressure nutrients:

• 24 mg Vitamin C
• 46 mg Magnesium
• 611 mg Potassium
• 199 mg Calcium

Buttermilk and nutmeg combine with the fresh peaches to create a taste sensation that's not too tart and not too sweet. The next time you're craving a sweet soup that's blood-pressure friendly, reach for this recipe.

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