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Sunrise Chef: Dan Ferst

Published On: Apr 04 2014 07:23:57 AM CDT
Updated On: Apr 04 2014 03:44:39 PM CDT

Sunrise Chef Dan Ferst

Spring is officially here and that means many people are hitting the road to walk, run or bike.  As races approach, eating healthy is just as important as physically training.  Friday, Chef Dan Ferst joined 69 News at Sunrise to talk healthy recipes as one of the Lehigh Valley's biggest races quickly approaches, the St. Luke's Half Marathon!

Cranberry and Cilantro Quinoa Salad

This recipe is so very easy. Prep at lunch ready for dinner. It's refreshing and delicious.
Yields 6 servings
Ingredients
2 cups water (use vegetable stock for better flavor)
1 cup uncooked Quinoa
¼ cup red peppers, chopped
¼ yellow pepper, chopped
1 small red onion , finely chopped
1 ½ tsp curry powder
¼ cup cilantro , chopped
1 lime , juiced
½ cup minced carrots
½ cup dried cranberries ( craisins)
¼ cup sliced toasted almonds ( optional)
S&P to taste

Directions
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, continue nto simmer (170 degrees) over low heat until wqter (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 does 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, aids 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 Speedy Bean Soup
(South Mountain 10 miler runner’s soup)

Servings: 12
Prep Time: 10 min
Cook Time: 25-30 minutes

1 can (15-1/2 oz.) Northern beans
1 can (15-1/2 oz.) Pinto beans
1 can (15-1/2 oz.) White kidney beans
1 can (15-1/2 oz.) Black bean (drained and rinsed)
1 can (15-1/2 oz.) Garbanzo beans
1 can (15-1/2 oz.) Diced Tomatoes
4 cups vegetable stock (bouillon)
1/4 cup diced onions
1/4 cup diced carrots
1/4 cup diced celery
1 tablespoon vegetable/ canola oil
1 teaspoon Chipotle powder
To Taste -salt

Directions:
Heat a large sauce pot.
Add oil, sauté onions, carrots, celery for 2 minutes. Add all ingredients let simmer for 20 minutes
Optional: Adjust spice with more chipotle for spicier flavor. Serve with multigrain roll.


Vegetarian Stir-Fried Vegetables and Rice Noodles

Servings: 12
Prep Time: 15 min
Cook Time: 12 or less minutes

2 ½ teaspoon corn starch
1/3 cup reduced soy sauce
1/8 cup rice wine vinegar
2 teaspoons sesame oil
1 bag- 24oz frozen stir-fry vegetables
1 tablespoon sugar
1 teaspoon chopped fresh garlic
1 teaspoon chopped fresh ginger
6 oz. uncooked rice noodles
2/3 cup chopped scallions
Optional: ¼ cup dry unsalted dry roasted peanuts
Directions:
Large sauce pot
Cook rice noodles per directions-hold hot

In a small bowl, combine cornstarch, soy sauce, rice wine vinegar. Mix until smooth
Add sesame oil to sauté pan or wok until it just starts to smoke –a little. Add garlic, ginger stir or jump cook.
Add thawed vegetables and sauté for 1 minute. Add hot rice noodles and small bowl ingredients. Jump cook adjust with salt if needed. Garnish with scallions and peanut
Optional: Adjust with red pepper flakes for spicier flavor.


GOJI BERRY ENERGY BARS
Ingredients
• 1 cup walnuts
• 1 cup almonds
• 1 cup pumpkin seeds
• 6 dates
• ½ teaspoon sea salt
• 1 teaspoon vanilla
• 2 Tablespoons coconut flour
• ½ cup agave
• ½ cups cocoa nibs
• 1 cup goji berries

Instructions:
1. Preheat oven to 350F.
2. Grind walnuts, almonds and pumpkin seeds in a food processor. Add the dates and pulse the mixture few times, leaving some texture.
3. Transfer the mixture to a mixing bowl; add the other ingredients.
4. Mix well.
5. Spread mixture into an 8×8 pyrex baking dish.
6. Bake for 20 minutes.
7. Cut into squares and serve