Spicy Gazpachpo
With with an immune nourishing twist
Welcome to a taste of summer with my vibrant Harissa Spice Gazpacho recipe! A delightful fusion of Mediterranean spices and immune-nourishing ingredients, all beautifully melded into a refreshing chilled soup that is not only delicious but supports your well-being against the challenges of the summer sun.
This dish is gluten-free, dairy-free and vegan too. The best bit is that it’s not only tasty but packed with ingredients from the well-studied anti-inflammatory Mediterranean diet. Scroll to the bottom for the full low-down on the immune-nourishing science.
The Ingredients
Extra virgin olive oil
½ red onion sliced
2 cloves garlic
10 medium tomatoes or equivalent cherry tomatoes
½ cucumber
½ yellow pepper
3 sticks celery
1 tbsp tomato puree
½ tbsp harissa
1 slice of halloumi cubed
Fresh mediterranean herbs (I used parsley, marjoram and oregano)
1 tbsp dried Mediterranean herbs
Splash of raw and organic apple cider vinegar
Salt and pepper
The Instructions
Heat oven to 200oC
Slice tomatoes and onion, coat with a little olive oil, dried herbs, salt and pepper and lay out on a baking tray.
Roast in the oven for 20 min and set aside to cool.
Blend all ingredients (leaving aside some of the red onion for garnish) and chill in the fridge. For the best taste, leave in fridge for 24h before serving.
To Serve
Serve the soup chilled topped with the roasted onions, roasted halloumi, a drizzle of extra virgin olive oil or black seed oil and fresh basil. Enjoy!
The Science
For me, summer in the UK feels so precious. Growing up in Scotland, it often felt like the sun might never come. When it did come out, it was only a matter of time before it would start raining again. Now as an adult, I see the summer months as an opportunity to capitalise on the energising qualities of the sun and the longer days. From basking in the glorious outdoors to indulging in seasonal produce, this vibrant season offers numerous benefits for our health and overall vitality.
Humans need sunlight to thrive as it supports many fundamental aspects of our health like our circadian rhythms, mitochondrial health, vitamin D production and the mix of neurotransmitters that regulate mood and other aspects of mental health. Summer is also a time when we might feel more energised and motivated to work on healthy habits and behaviour change. However, amidst the joys of summer, it's crucial to be aware that paradoxically ultraviolet (UV) exposure represents one of the most ubiquitous carcinogens in our environment.
Luckily millions of years of evolution have crafted a unique nutritional way to support our skin from UV damage. Phytonutrients found in plants have been scientifically shown to provide protection. While this does not replace the need for sunscreen. Studies suggest that our annual dose of UV radiation actually comes from daily exposure rather than a week or two spent on holidays somewhere hot. This is because we are more likely to be vigilant with sunscreen while on holiday but not during the rest of the year. This is where endogenous sunscreen from plants can be most helpful.
Take tomatoes, packed with lycopene, a phytonutrient that not only gives them their vibrant red colour but can help protect us from UV radiation and sunburn. In one study 16mg of lycopene consumed daily (equivalent to 40g of tomato paste) with olive oil for 10 weeks reduced sunburn by 40%. Lycopene is most readily absorbed when tomatoes are cooked. When we pair them with a source of fat like extra virgin olive oil, it further aids in the absorption of this fantastic nutrient.
So in summary, it doesn’t mean throwing out all the sunscreen but honouring the wisdom that seasonal nutrition offers us. Using food as a complementary strategy to externals sunscreen. Find out more on the science of antiinflammatory diets on my educational hub or check out my books: Immunity the science of staying well and Your blueprint for strong immunity.