KetoFLEX 12/3 Kitchen: The Art of Chilled Soup

Stay cool this summer with simple, nourishing chilled soups that are as delicious as they are refreshing. Use whatever vegetables, herbs, and spices you have on hand to celebrate the season’s freshest flavors without heating up the kitchen. Pair them with the KetoFLEX 12/3 protein of your choice for a satisfying summer meal.

This month’s subscriber recipes include Chilled Asparagus, Pea and Tarragon Soup (recipe below), Tomato Cucumber Gazpacho, and Creamy Cauliflower Leek Bisque.

Chilled Asparagus, Pea and Tarragon Soup

Cool and refreshing, this chilled soup pairs asparagus and peas with bright tarragon and lemon. Finish with blanched asparagus tips and a drizzle of high-polyphenol EVOO for an easy summer side dish.

Yield: Two Servings

Tips:

• Avoid King mackerel, which is high in mercury. Instead, only source small Atlantic mackerel. Preferred brands are Patagonia Provisions (BPA/BPS cans) or Vital Choice (BPA cans)
• Enjoy this pasta salad warm, at room temperature, or cold.
• Optional toppings: High polyphenol extra virgin olive oil (EVOO) or lemon juice (to be drizzled on top), grated Parmigiano Reggiano, nutritional yeast, and herbs

Ingredients:

• 1 pack (12 oz) hearts of palm pasta, rinsed and drained
• 2 cans (4 oz each) mackerel in olive oil, drained (discard oil)
• 2 cloves garlic, minced
• 1 red bell pepper, chopped (orange or yellow also works)
• 1 cup cherry or grape tomatoes, halved
• 3 tbsp kalamata or green olives, pitted and chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh basil leaves, chopped
• Zest of 1 lemon
• Juice of 1/2 lemon (or to taste)
• 2 tbsp avocado oil
• Salt and black pepper, to taste
• Optional toppings: High-polyphenol extra virgin olive oil (EVOO), lemon juice, grated Parmigiano Reggiano, nutritional yeast, and herbs

Directions:

1. Heat avocado oil in a large skillet over medium heat.
2. Add minced garlic; sauté for about 30 seconds until fragrant.
3. Add the chopped bell pepper and cook for 2–3 minutes, until slightly softened.
4. Stir in the halved tomatoes and chopped olives. Season lightly with salt and pepper. Cook for about 5 minutes, stirring occasionally until tomatoes release some juice.
5. Gently stir in the flaked, drained mackerel. Cook for 2–3 minutes, just until heated through.
6. Add the rinsed and drained hearts of palm pasta. Toss gently to combine, just until warmed through (about 1–2 minutes).
7. Stir in lemon zest, lemon juice, parsley, and basil. Taste and adjust seasoning.
8. Serve warm, topped with cheese or nutritional yeast (if using), and drizzle with extra olive oil or lemon juice as desired. Feel free to add more herbs.