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    This Classic Gazpacho Recipe Is Excellent Hydration + Antioxidants

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    The summer buzz means sundowners, picnics and all things chilled. It’s also par for the course to eschew heavy foods in favour of salads, fruit and smoothies. But don’t discount soup. Yes, this classic gazpacho recipe is not only hydrating but packs an antioxidant punch.The case for this chilled gazpacho recipe“It’s normal for appetite to decrease in hot weather and you need to focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less,” says Retha Harmse, registered dietician and spokesperson for the Association for Dietetics in South Africa (ADSA). Summer’s abundance of locally-grown fruits and veg makes it easy to include diverse fresh veg and nutrients into your menu. “It’s a great time to experiment with recipes that highlight summer produce, like gazpacho with fresh tomatoes, delicious salads with lots of crisp greens or berry parfaits with yoghurt,” says Harmse.Allow us to expand on the benefits of tomato-based gazpacho:Tomatoes consist mostly of water, making them a truly hydrating fruit for summer. It’s also rich in nutrients like potassium, magnesium and calcium. It’s also a potent antioxidant, which protects from cancers, improves skin health and protects the heart. Specifically, these red rounds contain Vitamin C, lycopene, beta-carotene and vitamin E.Tips for an excellent classic gazpachoTo make this a truly exceptional delight, allow your soup to chill out for at least two hours – this allows the flavours to develop.

    Use ripe tomatoes. The quality of your tomatoes greatly affects the flavour. Vine-ripened or heirloom tomatoes are excellent choices.

    Season as you wish. Feel free to adjust the vegetables and seasonings. For instance, adding a small jalapeño can spice things up – and up the nutrient content.

    Try different toppings:Diced avocado for creaminess

    Croutons or toasted seeds or chickpeas for crunch

    Diced cucumber or bell peppers for extra texture

    A dollop of sour cream or Greek yoghurtREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

    Retha Harmse’s Classic Gazpacho Recipe

    Summertime is when seasonal produce is at its peak flavour and nutritional value. It’s a great time to experiment with recipes that highlight summer produce, like this classic gazpacho recipe with fresh tomatoes.

    Prep Time 10 minutes minsCook Time 3 minutes minsChill Time 2 hours hrs

    Course Appetizer, dinner, Drinks, Lunch, Side Dish, Soup, StarterCuisine Healthy, Spanish, Vegan, Vegetarian

    Servings 6Calories 101 kcal

    6 ripe tomatoes cored and roughly chopped1  large cucumber peeled and chopped1 red pepper seeded and sliced 1 green pepper seeded and sliced1 small red onion chopped2 cloves garlic minced3 Tbsp extra-virgin olive oil2 Tbsp red wine or sherry vinegar1 tsp salt, to taste ½ tsp ground black pepper ½ tsp cumin ground (optional)cayenne pepper to taste (optional)2 cups cold water or low-sodium tomato juiceFresh basil or parsely for garnish
    Prepare the vegetables. In a large bowl, combine the chopped tomatoes, cucumber, red and green peppers, red onion, and minced garlic.Working in batches, if necessary, add the vegetable mixture to a blender or food processor.Add the olive oil and vinegar. Blend until you reach your desired consistency—some prefer a smooth soup, while others like it a bit chunky.Season and adjust consistency: Stir in the salt, black pepper, cumin, and cayenne pepper if using. Add tomato juice or cold water to achieve your preferred thickness.Pour the blended mixture back into the bowl.Cover the bowl with plastic wrap and refrigerate for at least 2 hours.Serve with fresh basil or parsely leaves to garnish and drizzle a little extra olive oil on top, if desired.

    Keyword 15-Minute Recipes, blender recipes, Classic Dish, comfort food, Easy Meals, healthy, Healthy Recipes, healthy soup, Loadshedding-Friendly, low-carb, Lunch, No-Cook Recipes, quick and healthy meals, soup, tomato, Vegan, vegetarian

    Classic Gazpacho Nutritional InformationAssuming the recipe yields 6 servings, and minimal added salt is used, here’s the approximate nutritional breakdown per serving:Energy: approximately 421 kJ (101 kcal)

    Protein: 2.1 g

    Carbohydrates: 8.9 g (of which sugars: 6.5 g)

    Total fat: 7.5 g (of which saturated fat: 0.98 g)

    Dietary fibre: 2.8 g

    Total sodium: approximately 50-150 mg (depending on added salt and ingredients)

    Glycaemic Index (GI): estimated to be lowREAD MORE: 3 Easy, Healthy Sorbet Recipes Perfect For Sunny Days More

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      How Many Carbs Should I Eat If I’m Trying To Lose Weight?

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      If you’re trying to lose weight, you may have heard the recommendation to cut back on carbs. You may even be wondering how many carbs a day you should eat to lose weight—which, TBH, can be a pretty tricky number to figure out.

      Contrary to popular belief, you do not have to cut carbs altogether to lose weight. Your body needs carbs for energy and in some cases, they may even support your weight loss goals. “Carbohydrate-rich foods can be your ally when it comes to weight loss and management,” says dietician Charlotte Martin. The myth that carbs can make you gain weight isn’t entirely true and eating carbs won’t prevent you from losing fat if you want to, either, she says.

      Instead, swapping out simple carbs (white bread and flour products like baked goods, cereal and pasta) for more complex carbs like beans, sweet potatoes and whole grains, can help. Complex carbs help you control satiety, hunger and overall calorie intake, and therefore your weight as a byproduct—no carb or calorie counting necessary, says Martin.

      Here’s what you should know about consuming carbs during your weight loss journey and how many carbs a day are optimal for losing weight.

      Meet the experts: Christy Brissette, RD, is a Chicago-based dietician and owner of 80 Twenty Nutrition. Charlotte Martin, RDN, is a dietician and the owner of Shaped by Charlotte. Danielle Schaub, RD, is a dietician and the culinary and nutrition manager for Territory Foods. Crystal Scott, RDN, is a dietician at Top Nutrition Coaching.

      How many carbs should you eat in a day to lose weight?

      Remember: Cutting carbs completely isn’t necessary for weight loss—in fact, most people can lose weight without reducing carbs drastically, says dietician Christy Brissette. It’s recommended that you get between 45 to 65 percent of your daily calories from carbohydrates, Brissette says. “Dropping carbs below the 45 to 65 percent range isn’t recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging,” she says.

      Since everyone needs a different number of calories every day, there is no universal number that will dictate whether or not you lose weight. However, to accelerate weight loss, your doctor or dietician may recommend that you practice a low-carb diet to see if it makes a difference. This means aiming for the lower end of the recommended daily carb range (45 percent).

      How To Calculate Your Carbohydrate Needs

      If you know how many calories you typically consume daily, you can do a little math to find your low-carb range using the 45 to 65 percentage rule. (For example, if you’re eating 1,800 calories per day, that equates to 810 to 1,170 calories from carbs or 203 to 293 grams of carbs per day.) To simplify, you can use the formula below:

      Carb Math: Your total daily calorie goal x .45 = the lower end of your carbohydrate calorie goal per day. To calculate that amount in grams, take that number and divide by four.

      However, remember that your daily carbohydrate needs will also depend on your activity level, age and body composition, among other factors. To that end, always consult your healthcare provider or registered dietician before trying a new eating plan so they can help you understand your unique needs.

      Healthy Carbohydrate Sources

      As a reminder, simple carbs are quickly and easily digested, while complex carbs take longer to digest, but translate into longer-lasting energy. Since complex carbohydrates take more time to break down in the body, they can help you feel fuller and more satisfied, making them a great option if you’re trying to lose weight. Healthy carb options include:

      Legumes like black beans, chickpeas, green peas and lentils

      Sprouted grain bread and whole-wheat bread

      Grains like barley, brown rice, farro, millet, multigrain hot cereal, quinoa, rolled oats, spelt and whole-wheat pasta

      Starchy vegetables like butternut squash, kamut, potatoes and sweet potatoes

      Non-starchy vegetables like cauliflower, celery, arugula, spinach and eggplant

      Fibre-rich fruits like apples, blueberries and raspberries

      Low-carb bread, granola and pasta

      READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

      Frequently Asked Questions

      Does a low-carb diet help you lose weight?

      On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned (known as a calorie deficit). Eating a low-carb diet is one way to lose weight, but it’s not the only way, says Danielle Schaub. Instead of focusing on the amount of carbs you eat, try to focus on the type of carbs, she says. Replacing simple carbs (like refined grains and sugar) with complex ones, like carbs from veggies and legumes, can help you lose weight over time.

      If you decide to limit carbs, you might be more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. “You may eat fewer calories overall because you’re more satisfied by what you are eating,” says Schaub.

      Can you eat too few carbs?

      Experts say yes. Eating too few carbs (under 100 grams a day) could possibly impact your memory, energy level and mood, says Brissette. “Carbs are your brain’s preferred energy source, and they boost the release of serotonin, a neurotransmitter that lifts your mood and makes you feel happy,” Brissette says. “That’s why low-carb diets [may be] associated with a higher risk of depression.”

      Cutting back on carbs can also have some uncomfortable side effects. “Fibre is a carb and it’s important for nourishing your gut microbes,” says Crystal Scott, RDN, a dietician at Top Nutrition Coaching. “If you cut carbs, you also cut important sources of fibre and this can have a negative impact on your gut bacteria.”

      Rather than immediately opting for a low-carb diet to lose weight, try prioritising minimally-processed complex carbs, reducing portion sizes and increasing the amounts of non-starchy vegetables you’re eating first, says Brisette.

      READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

      Who should follow a low-carb vs. high-carb diet?

      You may want to aim for a low-carb diet if you have diabetes or metabolic disorders that require you to keep your blood sugar stable, says Schaub. If you struggle to maintain a healthy weight or simply feel your metabolism slowing down with age, a low-carb diet (combined with higher protein and fat intake) may help you feel fuller and maintain muscle mass, she adds.

      On the other hand, you may want to opt for more carbs if you’re an athlete who wants to improve performance or an active person with high muscle mass, Schaub says. If you have kidney disease, a higher-carb diet may reduce the protein-filtering load on your kidneys, she says. Additionally, if you have digestive issues like constipation, reducing carbs and adding more fibre-rich foods (like whole grains, beans, fruits and veggies) may help.

      This article written by Stella Katsipoutis, Emily Shiffer and Ashley Martens first appeared on Women’s Health US. More