1 medium cucumber, peeled and seeded 1 1/2 cups low-fat yogurt, divided 1/2 clove of fresh garlic 1 1/2 teaspoons olive oil, extra virgin 10 to 12 fresh mint leaves, 1 small shell (optional) 1/4 teaspoon sea salt or salt substitute 1/8 teaspoon white pepper
Chop the cucumber into chunks and add to blender or with a cup yogurt, garlic, olive oil, mint leaves and shell. Blend mixture at medium-high speed until smooth. Pour the cucumber mixture in a bowl and add salt, pepper, and the rest of the yogurt. Mix briefly just to combine. Serve in chilled bowls or cups.
Note: The yogurt is thinned when stirring or mixing. Make the yogurt in two batches, this helps to prevent the soup from being too watery. Another trick is to pour 2 cups yogurt 3-4 hours in a fine mesh strainer lined with cheesecloth to distribute it in a bowl until it is about 1/2 cup buttermilk. Discard the whey (or use it to add protein to a replacement shake or a meal), and use the strained yogurt recipe.