Chef Jamie McKeon, with Red Door Catering at Muhlenberg College, stopped by the WFMZ kitchen to prepare some healthy dishes as a prelude for the St. Luke's Half Marathon in Allentown.
The weekend of events is scheduled for April 21-22, and registrations have begun. McKeon serves as the half marathon's director of deliciousness and nutrition.
Aquafaba is the thick liquid that results from soaking or cooking legumes, such as chickpeas, in water for an extended period of time. It's the translucent viscous goop you probably rinse down the drain when you open a can of chickpeas.
And, in vegan cooking circles, it's become the silver bullet to making airy meringues and expert whiskey sours without any eggs and vegan mayonnaise.
1/2 cup aquafaba
1/4cup cider vinegar
1/3 cup lemon juice
1 tbsp. dijon mustard
1 tbsp. sugar
1 tsp. salt
2 cups olive oil
Add aquafaba, cider vinegar, lemon juice, mustard, sugar and salt into a blender. Slowly add olive oil to blender at medium speed. The liquid will start to emulsify and thicken. Adjust flavor and thickness by adding more or less olive oil. Adjust flavor with salt.
Use in place of mayonnaise on sandwiches and salads. Sub in for eggs and egg whites wherever needed — pancakes, waffles, mayonnaise and meringues. The rule of thumb is: 1 tbsp. for one yolk, 2 tbsp. for one white and 3 tbsp. for one whole egg.
The consistency of your aquafaba makes a difference. Reduce watery aquafaba about 25 percent on the stove to thicken it up. If it's already thick, as it sometimes is from canned chickpeas, you don't have to reduce. With some trial and error, you'll get a feel for it.
Roasted Brussels sprouts, cinnamon butternut squash, pecans and cranberries
3 cups Brussels sprouts – trimmed and halved
1 1/2 cups butternut squash – peeled, seeded and cut into 1-inch cubes
1 cup dried cranberries
5 tbsps. olive oil
2 cups pecan halves
5 tbsp. maple syrup
1/2 tsp. cinnamon ground
Salt to taste
Preheat oven to 400 degrees. Toss Brussels sprouts in 1 tbsp. olive oil and salt to taste. Roast for 20 minutes on a foil-lined pan with cut side down. During the last few minutes, turn sprouts for even browning. They should be charred but not blackened. Remove from oven.
Toss butternut squash in bowl with 1 tbsp. olive oil and cinnamon and maple syrup; roast for 20-25 minutes at 400 degrees on foil-lined pan. You can roast sprouts and squash at the same time in oven on two shelves.
In a large bowl, combine sprouts, squash, pecans and cranberries and adjust sweetness if desirable with more maple syrup.
You can place on salad greens or serve as side dish at Thanksgiving. It is bursting with flavor and full of fiber.
1 cup canned pumpkin puree
2 1/2 tbsp. fresh lemon juice (about 1 large lemon)
1 tbsp.extra-virgin olive oil
2 tbsp. tahini
1 tsp. ground cumin
1/2 tsp. paprika
1 tsp. kosher salt
2 garlic cloves
1 15 oz. can garbanzo beans, rinsed and drained
Handful of pumpkin seeds (optional)
Place all ingredients, except pumpkin seeds in a blender and blend until smooth. Top with pumpkin seeds, and serve with pita chips or vegetables.
Sweet potato noodles with garlic and kale
2 medium sweet potatoes, spiralized
1-2 tbsp. extra-virgin olive oil, enough to coat the pan
3 garlic cloves, thinly sliced
1/4 tsp. red pepper flakes, more as desired
2-3 tbsp. water 4 cups baby kale or thinly sliced kale
Sea salt and freshly ground black pepper
1/3 cup fresh basil, sliced
dollops of pesto
2 tablespoons hemp seeds or toasted pine nuts
grated Pecorino Romano cheese, optional
Peel the sweet potatoes. Slice in half and cut the pointy tips off. Place in the spiralizer and spiralize into noodles. Alternatively, you can use a julienne peeler (although this is more difficult, so spiralizing is recommended).
Heat the oil in a large deep skillet over medium heat. Add the garlic and cook until the garlic slices are lightly golden brown, about 5 minutes, reducing the heat if necessary. If the olive oil is bubbling too much, turn the heat down; you do not want the garlic to burn. Add a few generous pinches of salt, red pepper flakes and a few grinds of freshly cracked black pepper.
Add the sweet potato noodles and toss to coat. Let cook for 2 minutes, gently tossing and scraping down the sides of the pan.
Add 2-3 tablespoons of water and toss again to ensure that nothing is sticking to the bottom of the pan. Cover and let the sweet potato noodles continue for 5 more minutes or until they start to soften and are tender but still have a crisp al dente bite.
Check and toss occasionally, so that they cook evenly. Be careful not to overcook or they will start to break apart, which happens quickly.
During the last minute of cooking, stir in the kale so that it wilts into the noodles. Remove from heat and transfer to 3 or 4 bowls. Serve with the fresh basil, a dollop of pesto, hemp seeds or pine nuts and Pecorino Romano cheese, if desired.
Beet noodles, mushrooms, primavera veg. Anything you do with pasta you can do with these noodles. You must be careful not overcook or it will mush out on you.
The Academy Handbell Choir from Valley Forge Baptist Temple was in the studio Saturday morning.Read More »
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