Chef Jamie McKeon joined the Sunrise Crew on April 10th, 2009 to teach us how to make hummus, roasted vegetable pizza and wheatberry salad. He is the Director of Foodservice and Nutrition for the Lehigh Valley Half Marathon. When Chef Jamie isn't preparing for a marathon, he is Executive Chef at East Stroudsburg University. The recipes featured are all nutritious, high-energy foods for runners and active people alike.  

Spring Wheat Berry Salad:

Serving Size: 6
Preparation Time: 0:25
Categorie : Sensational Salads & Sides

1 cup wheat berries

Place wheat berries and water in a large saucepan.   Bring to a boil over high heat, stirring frequently.   Reduce heat to medium and simmer until very tender, about 1 hour and 10 minutes. Drain and transfer to a   large bowl.

Sweet Red Onion Dressing (see below)
1/2 cup  dried cranberries
1/4 cup  diced carrot
1/4 cup  diced celery
1/4 cup  chopped fresh parsley -- if desired
1 medium  unpeeled eating apple -- (1 cup) chopped
4 medium  green onions -- (1/4 cup) chopped

1/4t cup bleu cheese crumbles

SWEET RED ONION DRESSING
1/2 cup  sugar
3/4 cup  vegetable oil
1/2 cup  cider vinegar
3 tablespoons  red onion -- grated
1 tablespoon  Worcestershire sauce
2 cloves  garlic -- finely chopped

Prepare Sweet Red Onion Dressing. Mix remaining ingredients in large bowl. Pour dressing over salad. Cover and refrigerate until ready to serve.

Mix all ingredients.

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Hummus:

Servings: 4

31 ounces (2 cans) chick peas                 
7 3/4 ounces (1/4 can) liquid from can of chick peas
6 tablespoons tahini (sesame seed paste)                    
1/3 cup lemon juice -- or to taste
3 large cloves garlic -- or to taste
1/2 teaspoon salt -- or to taste
Fresh ground pepper (to taste)

Needed for Garnishes:
1 x  olive oil                          
1 x  paprika
1 x  fresh chopped parsley         
  

Combine all ingredients, except garnishes, in blender or food processor container. 

Blend to a smooth, creamy paste. 

Taste, and add more lemon juice or salt to suit your taste. 

Mixture should be the creamy consistency of mashed potatoes. Thin with chick pea liquid or water if necessary.

Scrape into bowl.

Color olive oil with a bit of paprika.

Drizzle oil over the surface in a decorative pattern and sprinkle with parsley.

Serve with wedges of pita bread and raw vegetables.
 

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Pizza Dough:

Servings: 12  

5 3/4 cups all-purpose flour (5 3/4 to 6 1/4 cups)
1 1/2 teaspoons salt
1 package  Fleischmann's® Rapid Rise Yeast
2 cups water
1/4 cup olive oil or vegetable oil

Combine 2 cups flour, salt and yeast in large bowl.

Heat water and olive oil to 125º - 130ºF.

Add to dry ingredients.

Beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally.

Beat 2 minutes at high speed, scraping bowl occasionally.

Using a spoon, stir in enough additional flour to make soft dough.

Knead on lightly floured surface until smooth and elastic, about 4 to 6 minutes.

Cover; let rest 10 minutes (20 minutes for Active Dry Yeast). Shape and bake according to selected recipe.
 

Per Serving (excluding unknown items): 260 Calories; 5g Fat (18.0% calories from fat); 6g Protein; 46g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 269mg Sodium.  Exchanges: 3 Grain (Starch); 0 Lean Meat; 1 Fat.

Nutr. Assoc.: 14 0 26366 0 986

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Roasted Vegetables:
 
Servings: 4
 
1 medium red or green bell pepper
1 medium onion
1 medium zucchini
1/4 pound mushrooms
Olive oil-flavored or regular cooking spray
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chopped fresh basil -- or 2 teaspoons dried basil leaves, if desired
 

Cut bell pepper lengthwise in half, and cut out seeds and membrane. Cut each half lengthwise into 4 strips.

Peel onion, and cut in half. Cut one half of onion into 4 wedges, and then separate into pieces. Refrigerate remaining half for another use.

Cut zucchini crosswise into 1-inch pieces.

Cut off and discard end of each mushroom stem, and leave mushrooms whole.

Heat the oven to 425º.

Spray the bottom of the pan with cooking spray.

Arrange the vegetables in a single layer in the sprayed pan.

Spray the vegetables with cooking spray until lightly coated.

Sprinkle with salt, pepper and basil.

Bake uncovered 15 minutes.

Remove the pan from the oven. Turn vegetables over.

Bake uncovered about 10 minutes longer or until vegetables are crisp-tender when pierced with a fork.

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