Food and Recipes

Sunrise Chef: Jamie McKeon

Sunrise Chef: Jamie McKeon

It's time to head over to the kitchen where this morning we're welcoming in Executive Catering Chef Jamie McKeon.

Black Bean Brownies
The Super-Easy Non-Fat Version

This simple substitution greatly reduces the fat content of regular brownie mix, and increases the fiber and protein content. There is still sugar in the mix, so restraint is still in order when consuming these!

1 15.5 ounce can of black beans
1 brownie mix
1 pan sprayed with oil (or nonstick)

Spray 9" x 9" baking pan with oil or non-stick spray.
Preheat oven to 350 degrees.
Pour beans and liquid into blender and puree. In a mixing bowl, combine brownie mix with pureed beans.  Stir with a spoon. Fold into pan. Bake as directed on box.

Calories are about that of regular brownies: approximately 100 per brownie.


Vegetarian Vegetable Pierogie Soup

Servings: 6

Prep Time: 12 minutes

Cook Time: 25 minutes

2 (12 ounce) boxes Potato & Cheddar Mini Pierogies
1/2 onion, chopped
1/2 cup mixed vegetables (Frozen)
1 garlic clove, minced
2 cups vegetable broth
1 (8 ounce) can diced tomatoes
1/4 tablespoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon white pepper


In a large stockpot, combine vegetables, garlic with enough broth to cover; cook until onions are soft. Add remaining broth, tomatoes and seasonings; bring to a boil. Cover and simmer about 15 minutes.
Bring to a boil and add Mini Pierogies. Cook for an additional 3 to 5 minutes or until Mini Pierogies are heated through. Sprinkle with parsley or parmesan cheese before serving.


Cranberry and Cilantro Quinoa Salad

This recipe is so very easy. Prep at lunch, ready for dinner. Refreshing and delicious!

Yields 6 servings

1/2 cup water (add vegetable stock for better flavor)
1 cup uncooked Quinoa
1/4 cup red peppers, chopped
1/4 cup yellow peppers, chopped
1 small red onion, finely chopped
1 1/2 teaspoon curry powder
1/4 cup cilantro, chopped
1 lime, juiced
1/2 cup minced carrots
1/2 cup dried cranberries (Craisins)
1/2 cup sliced toasted almonds (optional)
Salt & pepper to taste

Pour water into pot in a saucepan, cover with lid. Bring water to boil over high heat, then pour Quinoa in the water. Let it recover and continue to simmer (170 degrees) over low heat until water (stock) has been absorbed. 15 minutes. Scrape into bowl and chill.

Once chilled, stir in red peppers, yellow peppers, red onions, curry powder, cilantro, lime juice, sliced almonds and cranberries. Season with salt and pepper. Chill before serving

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aiding enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.


Vegetarian Black Bean Sausage

High in fiber and Gluten Free.
Serve on a Gluten free toasted bun…Oh My..
Yields 6 servings (12) 2 patties per portion …

2 teaspoons canola oil
1/4 cup yellow onions diced
1 1/2 cups brown rice cooked
2 cups black beans
1/4 cup brown rice flour
2 teaspoons rubbed sage
1 teaspoon fennel seed chopped
1/2 teaspoon red pepper flakes
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cumin
Note: I use whole seeds and dry toast before grinding in spice grinder for a better bouquet of flavor.

1. Heat oil in sauté pan and add onions until translucent, about 3 minutes
2. Combine black beans, brown rice and onions in a food processor. Pulse until no visible beans are chunky.
3. Scoop mixture into bowl and add rice four and spices. Stir to combine.
4. To make sausage patties divide mixture into 12 balls. With palm of hand flatten out to form patties.
5. Add a little oil to pan turn, down to medium high and brown patties on each side.

Serve with condiment.
We prefer homemade ketchup…Nice!




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Allentown, PA 18102




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