Chef Jamie wants to help you get ready to run! He's prepared some heart-healthy, high-energy foods to help you prep for the St. Luke’s Half Marathon on April 29.
Vegetarian Vegetable Pierogie Soup
Prep Time: 12 minutes
Cook Time: 25 minutes
2 (12 ounce) boxes Potato & Cheddar Mini Pierogies
½ onion, chopped
½ cup mixed vegetables (Frozen)
1 garlic clove, minced
2 cups vegetable broth
1 (8 ounce) can diced tomatoes
¼ tablespoon dried basil
¼ teaspoon dried thyme
¼ 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.
Couscous Prepared with Apple Juice, Diced Apples, Raisins, Dates Cinnamon and Nutmeg
Yields 24 3-ounce potions
Apple Juice, Canned 1 Pint + 1/4 Cup
Water 1 Pint + 1/4 Cup
McIntosh Apples 1 pound, diced with skin- Approx 2 apples
Israeli Couscous, Raw 1.5 pounds
Raisins 3 Ounces
Pitted Dates diced into 1/4" pieces 3 Ounces – approx 4 dates
Ground Cinnamon 3/8 Teaspoon
Ground Nutmeg 1/8 Teaspoon
Ground Allspice 1/4 Teaspoon
Salt 3/8 Teaspoon
Prepare as close to service as possible. Holding too long will result in an overcooked, sticky product.
1. Bring apple juice and water to a boil.
2. Stir in couscous, apples, raisins, dates, cinnamon, nutmeg, allspice and salt. Mix well. Remove from heat. Cover tightly and let stand 10 to 15 minutes or until all liquid is absorbed. . Fluff with a fork. Chill on baking sheet. Hold cold for service.
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.
Peach Cashew Sweet Potato
Prep Time: 10 minutes
Cook Time: 25 to 30 minutes
1 (16 ounce) box Sweet Potato Pierogies made with Whole Grain Dough
½ cup packed light brown sugar
? cup coarsely chopped cashews
½ teaspoon salt
¼ teaspoon ginger
1 can (15¼ ounces) sliced peaches, drained, and ½ cup peach juice reserved from can
3 tablespoons butter
3 tablespoons flour