TravelTrim

Name: Gazpacho
Total time: 20 min
Yield: 6
Ingredients: 4 cups low-sodium tomato juice, divided; 1/2 medium onion, peeled and coarsely chopped; 1 small green pepper, peeled, cored, seeded, and coarsely chopped; 1 small cucumber, peeled, pared, seeded, and coarsely chopped; 1/2 teaspoon Worcestershire sauce; 1 clove garlic, minced; 1 drop hot pepper sauce; 1/8 teaspoon cayenne pepper; 1/4 teaspoon ground black pepper; 2 tablespoons olive oil; 1 large tomato, finely diced; 2 tablespoons minced chives or scallion tops; 1 lemon, cut into 6 wedges

Gazpacho

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Gazpacho

Course

Main Dish

Cuisine

American

Prep Time

20 minutes

Servings

Ingredients

4 cups low-sodium tomato juice, divided
1/2 medium onion, peeled and coarsely chopped
1 small green pepper, peeled, cored, seeded, and coarsely chopped
1 small cucumber, peeled, pared, seeded, and coarsely chopped
1/2 teaspoon Worcestershire sauce
1 clove garlic, minced
1 drop hot pepper sauce
1/8 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
2 tablespoons olive oil
1 large tomato, finely diced
2 tablespoons minced chives or scallion tops
1 lemon, cut into 6 wedges

Course

Main Dish

Cuisine

American

Prep Time

20 minutes

Servings

Ingredients

4 cups low-sodium tomato juice, divided
1/2 medium onion, peeled and coarsely chopped
1 small green pepper, peeled, cored, seeded, and coarsely chopped
1 small cucumber, peeled, pared, seeded, and coarsely chopped
1/2 teaspoon Worcestershire sauce
1 clove garlic, minced
1 drop hot pepper sauce
1/8 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
2 tablespoons olive oil
1 large tomato, finely diced
2 tablespoons minced chives or scallion tops
1 lemon, cut into 6 wedges

Instructions

Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in a blender.
Puree.
Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add diced tomato. Chill.
Serve icy cold in individual bowls garnished with chives and lemon wedges.

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Posted in Dinner, Lunch, Recipes

Homemade Turkey Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Homemade Turkey Soup

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

3 hours

Servings

Ingredients

1 turkey carcass, it should have some meat (at least 2 C) remaining
2 medium onions
3 stalks of celery
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
1 teaspoon sage
1/2 teaspoon basil
1 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried tarragon
1/2 teaspoon salt
Ground black pepper to taste
1/2 lb. Italian pastina or other small pasta

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

3 hours

Servings

Ingredients

1 turkey carcass, it should have some meat (at least 2 C) remaining
2 medium onions
3 stalks of celery
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
1 teaspoon sage
1/2 teaspoon basil
1 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried tarragon
1/2 teaspoon salt
Ground black pepper to taste
1/2 lb. Italian pastina or other small pasta

Instructions

Place turkey carcass in a large 6-quart pot. Cover with water, at least ¾ full.
Peel onions, cut into large pieces, and add to pot. Wash celery stalks, slice, and add to pot as well.
Simmer, covered, for about 2 ½ hours.
Remove carcass from pot. Cool soup in the refrigerator (hint: divide soup into smaller, shallower containers for quicker cooling).
While soup is cooling, remove remaining meat from turkey carcass. Discard bones and cut meat into bite-sized pieces.
After soup has cooled, skim off fat from top. Return soup to pot.
Add turkey meat to skimmed soup, along with herbs and spices.
Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes, until pastina is done. Serve at once or refrigerate for later reheating.

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Posted in Dinner, Recipes

Minestrone Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Minestrone Soup

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

1 hour

Servings

Ingredients

1/4 cup olive oil
1 clove garlic, minced, or ⅛ tsp garlic powder
1 1/3 cups coarsely chopped onion
1 1/2 cup coarsely chopped celery and leaves
1 can (6 oz) no-salt-added tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4 3/4 cups shredded cabbage
1 can (1 lb) no-salt-added tomatoes, cut up
1 can (15½ oz) low-sodium red kidney beans, drained and rinsed
1 1/2 cups frozen peas
1 1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups spaghetti, finely broken, uncooked

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

1 hour

Servings

Ingredients

1/4 cup olive oil
1 clove garlic, minced, or ⅛ tsp garlic powder
1 1/3 cups coarsely chopped onion
1 1/2 cup coarsely chopped celery and leaves
1 can (6 oz) no-salt-added tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4 3/4 cups shredded cabbage
1 can (1 lb) no-salt-added tomatoes, cut up
1 can (15½ oz) low-sodium red kidney beans, drained and rinsed
1 1/2 cups frozen peas
1 1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups spaghetti, finely broken, uncooked

Instructions

Heat oil in a 4-quart saucepan.
Add garlic, onion, and celery and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.
Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.

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Posted in Dinner, Recipes

Meatball Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Meatball Soup

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

1 1/2 hours

Servings

Ingredients

1/2 lb. ground chicken
1/2 lb. ground lean beef
1/2 small onion, chopped
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon ground black pepper
2 cloves garlic, minced
1/2 teaspoon salt

For soup:

1 tablespoon annato seed (achiote)
1 bay leaf
1/2 small onion, chopped
1/2 cup chopped green pepper
1 teaspoon mint (yerba buena), divided
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups chopped cabbage
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1/2 cup minced cilantro

Course

Main Dish

Cuisine

Italian

Prep Time

15 minutes

Cook Time

1 1/2 hours

Servings

Ingredients

1/2 lb. ground chicken
1/2 lb. ground lean beef
1/2 small onion, chopped
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour (masa harina)
1/2 teaspoon ground black pepper
2 cloves garlic, minced
1/2 teaspoon salt

For soup:

1 tablespoon annato seed (achiote)
1 bay leaf
1/2 small onion, chopped
1/2 cup chopped green pepper
1 teaspoon mint (yerba buena), divided
2 medium carrots, chopped
1 medium chayote (christophine), chopped
2 cups chopped cabbage
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1/2 cup minced cilantro

Instructions

In a large stock pot, combine water, annato, bay leaf, ½ chopped onion, green pepper, and ½ teaspoon of mint. Bring to a boil.
Meanwhile, prepare the meatballs: In a bowl, combine chicken and beef, the other half chopped onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form into 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes.
Serve warm, garnished with cilantro and the rest of the mint.

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Posted in Dinner, Recipes

Beef and Bean Chili

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Beef and Bean Chili

Cuisine

American

Servings

Cuisine

American

Servings

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Posted in Dinner, Lunch, Recipes

Bean and Macaroni Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Bean and Macaroni Soup

Cuisine

American

Prep Time

10 minutes

Cook Time

1 hour

Servings

Ingredients

2 cans (16 oz each) great northern beans
1 tablespoon olive oil
1/2 lb. fresh mushrooms, sliced
1 cup onion, coarsely chopped
2 cups carrots, sliced
1 cup celery, coarsely chopped
1 clove garlic, minced
3 cups cut-up peeled fresh tomatoes, or 1 ½ lb canned whole tomatoes cut up (canned tomatoes will increase sodium content)
1 teaspoon dried sage
1 teaspoon dried thyme
1/2 teaspoon dried oregano
Ground black pepper to taste
1 bay leaf, crumbled
4 cups cooked elbow macaroni

Cuisine

American

Prep Time

10 minutes

Cook Time

1 hour

Servings

Ingredients

2 cans (16 oz each) great northern beans
1 tablespoon olive oil
1/2 lb. fresh mushrooms, sliced
1 cup onion, coarsely chopped
2 cups carrots, sliced
1 cup celery, coarsely chopped
1 clove garlic, minced
3 cups cut-up peeled fresh tomatoes, or 1 ½ lb canned whole tomatoes cut up (canned tomatoes will increase sodium content)
1 teaspoon dried sage
1 teaspoon dried thyme
1/2 teaspoon dried oregano
Ground black pepper to taste
1 bay leaf, crumbled
4 cups cooked elbow macaroni

Instructions

Drain beans and reserve liquid. Rinse beans.
Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
Cover and cook over medium heat for 20 minutes. Meanwhile, cook macaroni according to package directions, using unsalted water. Drain when cooked. Do not overcook.
Combine reserved bean liquid with water to make 4 cups.
Add liquid, beans, and cooked macaroni to vegetable mixture.
Bring to a boil; cover and simmer until soup is thoroughly heated. Stir occasionally. Serve warm.

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Posted in Dinner, Lunch, Recipes

Veggie Spaghetti Sauce

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Veggie Spaghetti Sauce

Cuisine

Italian

Prep Time

15 minutes

Cook Time

1 hour

Servings

Ingredients

Cuisine

Italian

Prep Time

15 minutes

Cook Time

1 hour

Servings

Ingredients

Instructions

In a medium skillet, heat the olive oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer, covered, for 45 minutes. Serve over spaghetti.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Carrot-Raisin Bread

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Carrot-Raisin Bread

Cuisine

American

Prep Time

10 minutes

Cook Time

50 minutes

Servings

Ingredients

1 1/2 cups sifted all-purpose flour
1/2 cup sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1 egg, beaten
1/2 cup water
2 tablespoons vegetable oil
1/2 teaspoon vanilla
1 1/2 cups finely shredded carrots
1/4 cup chopped pecans
1/4 cup golden raisins

Cuisine

American

Prep Time

10 minutes

Cook Time

50 minutes

Servings

Ingredients

1 1/2 cups sifted all-purpose flour
1/2 cup sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1 egg, beaten
1/2 cup water
2 tablespoons vegetable oil
1/2 teaspoon vanilla
1 1/2 cups finely shredded carrots
1/4 cup chopped pecans
1/4 cup golden raisins

Instructions

Preheat oven to 350 °F. Lightly oil a 9×5-inch loaf pan.
Stir together the dry ingredients in a large mixing bowl. Make a well in the center of the dry mixture.
In a separate bowl, mix together remaining ingredients; add this mixture all at once to dry ingredients. Stir just enough to moisten and evenly distribute the carrots.
Turn into the prepared pan. Bake for 50 minutes, or until a toothpick inserted in the center comes out clean.
Cool for 5 minutes in the pan. Remove from pan and complete cooling on a wire rack before slicing.

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Posted in Breakfast, Dessert, Recipes, Snacks

Banana-Nut Bread

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Banana-Nut Bread

Cuisine

American

Prep Time

10 minutes

Cook Time

1 hour

Servings

Ingredients

1 cup mashed ripe bananas
1/3 cup low fat buttermilk
1/2 cup packed brown sugar
1/4 cup margarine
1 egg
2 cups sifted all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup chopped pecans

Cuisine

American

Prep Time

10 minutes

Cook Time

1 hour

Servings

Ingredients

1 cup mashed ripe bananas
1/3 cup low fat buttermilk
1/2 cup packed brown sugar
1/4 cup margarine
1 egg
2 cups sifted all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup chopped pecans

Instructions

Preheat oven to 350 °F. Lightly oil a 9×5-inch loaf pan.
Stir together mashed bananas and buttermilk; set aside.
Cream brown sugar and margarine together until fluffy. Beat in egg. Add banana mixture; beat well.
Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
Stir in nuts, and turn into the prepared pan. Bake for 50 to 55 minutes, or until a toothpick inserted in the center comes out clean. Cool for 5 minutes in the pan. 7 Remove from pan and complete cooling on a wire rack before slicing.
Bake for 50 to 55 minutes, or until a toothpick inserted in the center comes out clean. Cool for 5 minutes in the pan.
Remove from pan and complete cooling on a wire rack before slicing.

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Posted in Dessert, Recipes, Snacks, Under 500 Calories

Apricot-Orange Bread

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Apricot-Orange Bread

Cuisine

American

Prep Time

15 minutes

Cook Time

1 hour

Servings

Ingredients

1 package (6 oz) dried apricots, cut into small pieces
2 cups water
2 tablespoons margarine
1 cup sugar
1 egg, slightly beaten
1 tablespoon freshly grated orange peel
3 1/2 cups sifted all-purpose flour
1/2 cup nonfat dry milk powder
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1/2 cup orange juice
1/2 cup chopped pecans

Cuisine

American

Prep Time

15 minutes

Cook Time

1 hour

Servings

Ingredients

1 package (6 oz) dried apricots, cut into small pieces
2 cups water
2 tablespoons margarine
1 cup sugar
1 egg, slightly beaten
1 tablespoon freshly grated orange peel
3 1/2 cups sifted all-purpose flour
1/2 cup nonfat dry milk powder
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1/2 cup orange juice
1/2 cup chopped pecans

Instructions

Preheat oven to 350 °F. Lightly oil two 9×5-inch loaf pans.
Cook apricots in water in a covered medium-sized saucepan for 10 to 15 minutes, or until tender but not mushy. Drain; reserve ¾ cup of the liquid. Set apricots aside to cool.
Cream together the margarine and sugar. By hand, beat in the egg and orange peel.
In a separate bowl, sift together the flour, dry milk powder, baking powder, baking soda, and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.
Stir apricot pieces and pecans into batter.
Turn batter into prepared pans.
Bake for 40 to 45 minutes, or until bread springs back when lightly touched in center.
Cool each loaf for 5 minutes in the pan. Remove from pan and completely cool on wire rack before slicing.

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Posted in Breakfast, Recipes, Snacks