Gazpacho
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Servings |
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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
Ingredients
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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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Bean and Macaroni Soup
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 1 hour |
| Servings |
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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
Ingredients
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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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Veggie Spaghetti Sauce
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 15 minutes |
| Cook Time | 1 hour |
| Servings |
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Ingredients
- 2 tablespoons olive oil
- 2 small onions, chopped
- 3 cloves garlic, chopped
- 1 1/4 cups sliced zucchini
- 1 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 can (8 oz) no-salt-added tomato sauce
- 1 can (6 oz) no-salt-added tomato paste
- 2 medium tomatoes, chopped
- 1 cup water
Ingredients
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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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Yogurt Salad Dressing
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 5 minutes |
| Servings |
|
Ingredients
- 8 oz nonfat plain yogurt
- 1/4 cup reduced-fat mayonnaise
- 2 tablespoons dried chives
- 2 tablespoons dried dill
- 2 tablespoons lemon juice
Ingredients
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Instructions
- Mix all ingredients thoroughly in a glass or stainless steel bowl. Refrigerate.
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Vinaigrette Salad Dressing
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Servings |
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Ingredients
- 1 bulb garlic, separated and peeled
- 1 tablespoon red wine vinegar
- 1 tablespoon olive oil
- 1/4 teaspoon honey
- 1/4 teaspoon ground black pepper
Ingredients
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Instructions
- Place the garlic cloves into a small saucepan and add enough water (about ½ cup) to cover them.
- Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
- Reduce the liquid to 2 tablespoons and increase the heat for 3 minutes.
- Pour the contents into a small sieve over a glass or stainless steel bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.
- Whisk the vinegar into the garlic mixture; then incorporate the oil and seasonings, and mix thoroughly.
- Let stand for 30 minutes to let the flavors meld. Give the dressing a good whisk immediately before serving.
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Sour Cream Substitute
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 5 minutes |
| Servings |
|
Ingredients
- 2 tablespoons fat-free (skim) milk
- 1 tablespoon lemon juice
- 1 cup low-fat cottage cheese
Ingredients
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Instructions
- Place all ingredients in a blender, and combine on medium-high speed until smooth and creamy.
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