Chilled Cucumber & Avocado Soup

Stay cool with this cucumber avocado soup recipe!

When things heat up outside and we feel uncomfortably hot in our bodies, it’s only natural to want to cool ourselves down. But, did you know that the foods we eat can actually help us to cool down our bodies and become more balanced, both physically and emotionally (feeling less irritable, tired and more focused)?

Some foods are known to increase the digestive fire and create heat in the body (think heavy, spicy and naturally warm foods) whereas other foods are considered more cooling to the body. Naturally, in the heat of the summer our bodies tend to crave the lighter seasonal foods like fresh and raw fruits and veggies.

Cucumbers, with their fresh and crunchy texture are just one of the top summer foods for staying cool. They contain 95%  water so they help the body to rehydrate easily while fluids are being lost in the hot temperatures.

Despite that they are mainly water they also offer plenty of other health benefits including B Vitamins (helpful for stress), Vitamin C (a natural antioxidant that’s important for healthy skin), Calcium (important for bones) and potassium (an electrolyte that is lost through sweating). Cucumbers are also considered to be cooling, anti-inflammatory and an anti-histamine food by nature.

The high water and fibre content also help with digestion and the elimination of toxins stored in the body. One thing to consider however is the fact that cucumbers should be organic (if possible). Non organic cucumbers are often coated in a wax which seals in the pesticides that have been layered upon the skin of the cucumber. Of course peeling is always an option if the cucumber isn’t organic, but it does take away from the nutrition because most of the nutrition is found in the skin (and the seeds!).

Creamy cucumber avocado soup Michelle Tirmandi Holistic Nutritionist Toronto Nutritionist

It’s common to eat cucumbers in salads, but have you tried to incorporate them in your smoothies and juices, sandwiches and burgers? One way that I have recently incorporated cucumber is in this delicious and cooling soup recipe. If you’re new to cold soup I’ll let you know that you are in for a real treat! Not only does the soup only take a few moments to make (it literally only requires a bit of chopping + blending), it keeps well so you can eat it as a cooling summer lunch or dinner all week long.


(4 servings)

•1 medium cucumber, diced (peel if not organic)

•1 medium avocado

•1 Tbsp fresh lemon juice (lime juice would also work well)

•1/2 tsp lemon zest (omit if lemon is not organic, lime would also work well)

•1/2 tsp ground cumin

•1 large garlic clove, minced (add more if desired)

•2 green onions, chopped

•1/4 cup fresh cilantro (+ additional for garnish)

•1/2 cup full fat plain organic Greek yogurt (coconut yogurt would also work too)

•1 tsp sea salt (add 1/2 tsp more if desired)

•1/2 cup nut milk (I used homemade cashew milk but almond milk or even coconut milk would work too)


Add all ingredients to a food processor or high powered blender an blend until smooth. Chill soup for 20 minutes and garnish with fresh cilantro, pepitas (pumpkin seeds) and any other topping of choice! (I topped mine with these delicious kale chip crumbs and it added a ton of flavour!)

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