Lower your blood pressure with cream of zucchini soup

Ideal as a main course or side dish, soup is a flavourful dish that can help lower your blood pressure. Read on for a silky-smooth, vitamin-rich soup tastes as good as it looks.

• Preparation time: 20 minutes.
• Cooking time: 25 minutes.
• Serves 8.

Ingredients:

• 15 ml (1 tbsp) olive oil
• 1 large onion, coarsely chopped
• 2 cloves garlic, finely chopped
• 2 cans vegetable broth, 400 ml (14 1/2 oz) each
• 250 g (8 oz) all-purpose potatoes, peeled and diced
• 500 g (1 lb) zucchini, trimmed and thinly sliced
• 375 g (1 1/2 c) parsley leaves
• 250 ml (1 c) low-fat (1%) milk
• Salt to taste
• 0.5 ml (1/8 tsp) pepper
• 250 ml (1 c) nonfat plain yogurt

Instructions:

1. In large pot, heat oil over moderate heat. Add onion and garlic, then about 50 millilitres (1/4 cup) broth. Sauté until softened but not browned.
2. Add potatoes and stir to coat. Pour in remaining broth and bring to boil.
3. Add zucchini and simmer, partially covered, until all vegetables are very tender, about 10 minutes.
4. Remove from heat and stir in parsley. Strain soup into large bowl; puree vegetables in a blender or food processor until very smooth.
5. Stir puree into broth and allow to cool. Stir in milk, salt and pepper, and chill soup until ready to serve.
6. Before serving, spoon a large spoonful of yogurt into each bowl of soup. With tip of spoon, gently draw yogurt out in a circle to make swirl.

Evaporated fat-free milk is a heart-smart pantry staple that's twice as high in calcium as regular fat-free milk. Its thicker consistency makes it a perfect substitute for cream in soups and sauces.

Each serving provides:

• Key nutrients: 100 calories, 20 calories from cat, 3 g cat, 0 g saturated fat, 0 g trans fat, 4 g protein, 16 g carbohydrates, 2 g fibre, 240 mg sodium.
• Blood pressure nutrients: 27 mg vitamin C, 32 mg magnesium, 394 mg potassium, 114 mg calcium.

• Chilled cream of carrot soup: Substitute 4 large carrots, peeled and diced, for the zucchini.
• For an even richer-tasting soup, use 250 millilitres (1 cup) evaporated fat-free milk in place of the 1% milk.

Top this lively soup with a pretty swirl of yogurt and you've made a delightful summer luncheon dish or a beautiful start to a summer dinner.