The soups can be prepared ahead of time and left in the fridge to chill.

It's steaming outside so why not serve up the big chill --- take cold comfort in a frosty bowl of delicious soup.

"Cold soups are fabulous because they are quick and easy to prepare, nutritious, versatile, great tasting and refreshing on a hot summer day," says registered dietician Sandra Saville.

"When we think of soups, we typically think of a steamy bowl of soup, but chilled soups offer summertime temptation" -- plus, with some soups, there's no heating up the kitchen.

Options are endless. Not only do they add variety to the summer menu, but they're a tasty and healthy way to increase the vegetable and fruit servings in our diet, says Saville, dietician for Longo's food retailers.

"And best of all, they can be meal timesavers during the busy summer months. The soups can be prepared ahead of time and left in the fridge to chill. As the soup chills, the flavours develop," she says.

Saville suggests saving time by using leftover vegetables and fruit and pureeing your favourite fruit or vegetable combinations.

And fresh soups are great for waist management.

"Starting a meal with soup is a wise weight management strategy. Research has shown that beginning a meal with a soup or salad typically reduces the overall calories consumed at the meal," says Saville.

The fibre in fruits and vegetables provides satiety and a nutritious base for cold soup recipes. Choose dark-coloured fruits and vegetables, including the green, red, orange, purple and beige produce, to boost the nutrient content.

"Some of the vegetables that can be added to cold soup include avocado, tomato, potato, leek, peppers, cucumber, zucchini, carrot, eggplant, sweet potato, peas, onion and more," says Saville.

Fruits also offer endless flavour combinations, including melons, peaches, strawberries, raspberries, blueberries, cherries, blackberries, mango, banana and kiwi.

And don't forget watermelon, says Stephanie Simek, of watermelon.org.

"Cold soups, like those that use watermelon as an ingredient, are utterly refreshing any time of the year. Watermelon is a natural and perfect ingredient in cold soups, as it is already 92% water and its flavour goes so well with other ingredients."

Meanwhile, according to Toronto chef Nicole Young, "chilled soups are always popular at this time of year because people tend to entertain a lot and they are perfect for that purpose.

"Chilled soups can be used in a variety of ways -- as an elegant starter or in smaller portions as an hors d'oeuvre or palate cleanser -- and can easily be made ahead of time, making them a versatile choice for easy entertaining," adds Young, a cooking instructor and recipe developer.

And for the big chill, cool your soup bowls in the freezer before serving the soup.

BLUEBERRY VANILLA SOUP

Top this brilliant blue soup with toasted pound cake croutons (toast 1-inch cubes of golden pound cake in a 350oF (180oC) oven for 10 minutes).

• 1 cup (250 ml) white wine
• Zest and juice of one lemon
• 6 peppercorns, crushed
• 2 mint sprigs
• 4 cups (1 L) blueberries
• 1/2 cup (125 ml) granulated sugar
• 1--1/4 cups (300 ml) vanilla yogurt, divided

In a large saucepan bring wine, lemon zest and juice, peppercorns and mint to boil. Reduce heat; simmer until liquid is reduced to 1/4 cup (50 ml). Stir in blueberries and sugar; cook, covered, 15 minutes. Let cool 10 minutes.

In blender, spoon half of blueberry mixture; blend until smooth. Strain blended mixture into large measuring cup. Repeat with remaining soup. To measuring cup, add cold water to bring measure to 4 cups (1 L). Refrigerate for about 4 hours.

To assemble, stir all but 1/4 cup (50 ml) yogurt into blueberry mixture. Divide soup between 6 chilled bowls; drizzle with remaining yogurt and garnish with mint sprigs and lemon zest. Serves 6.

Source: gosouthfresh.com

WATERMELON CITRUS SOUP

• 1 box lemon-flavoured gelatin mix
• 1 box lime-flavoured gelatin mix
• 2 cups (500 ml) boiling water
• 6 cups (1.5 L) seedless watermelon puree, chilled
• 3/4 cup (175 ml) fresh mint leaves

Watermelon puree: Cube about 12 cups of watermelon. Puree in blender for approximately 20 seconds. Yield: 6 cups.

Place gelatin mixes into a heatproof bowl and pour in boiling water. Stir until dissolved. Stir in watermelon puree and divide among 6 to 8 serving bowls. Sprinkle mint over the tops of each bowl and serve immediately.

Serves 6 to 8.

Source: watermelon.org

CHILLED ROASTEDRED PEPPER BREAD SOUP

The bread goes incognito to the eye but is ever-present in texture and nutrition in this soup.

• 2 slices Stonemill Sprouted Grains - 3 Grain Bread
• 2 tsp. (10 ml) olive oil
• 1 cup (250 ml) chopped onion
• 4 cloves garlic, minced
• 2 jars (300 ml) roasted red peppers, drained and roughly chopped
• 1/4 tsp. (1 ml) each of salt, cayenne pepper, ground cumin
• 4 cups (1 L) low sodium chicken or vegetable broth
• 2 tbsp. (25 ml) low fat plain yogurt for garnish
• 1/4 cup (50 ml) fresh basil leaves for garnish

Break bread into rough pieces and put into food processor; pulse until mixture resembles coarse crumbs. Set aside.

In large skillet, heat oil over medium high heat. Cook onion until tender and golden, stirring occasionally, about 12 minutes. Stir in garlic, red peppers, salt, cayenne and cumin, cook one minute. Stir in broth. Bring to boil and reduce heat to simmer for 15 minutes. Let cool.

Transfer to food processor or blender and process until smooth. Transfer to large bowl. Stir in bread crumbs. Cover and refrigerate until well chilled, about 2 hours and up to 2 days.

Serve in chilled bowls and garnish with a dollop of yogurt and fresh basil leaves. Makes 6 to 8 servings or 12 as an appetizer.

Source: stonemillbakehouse.ca