Read an Excerpt
What's Cooking
Recipes From America's Greatest Dietitians & Chefs
By Anthony Sepe AuthorHouse
Copyright © 2016 Anthony Sepe
All rights reserved.
ISBN: 978-1-4817-5732-4
CHAPTER 1
Dips
Anthony Sepe
A Skinny Dip
[C] Copyright 2010. All rights reserved. Recipe Developed and Reprinted with Permission of Anthony Sepe.
Ingredients:
8 oz. cream cheese, softened (light cream
cheese)
1 Tablespoon onion, chopped
1/2 cup non-fat sour cream
1/4 cup raisins
1/4 to 1/2 teaspoon curry powder
1/4 teaspoon salt
Raw cut-up vegetables
Preparation:
1) Place cream cheese, onion, sour cream, raisins, curry powder, and salt in food processor.
2) Mix well and chill.
3) Serve with an attractive, assorted colorful tray of raw vegetables.
Yield: 1 1/2 Cup Serving
Nutritional Information: 1 Tablespoon each serving
Nutrients
Per Serving
Calories (kcal) 32.5
Fat (g) 1.4
Saturated Fat (g) 0.7
Protein (g) 1.6
Carbohydrates (g) 3.0
Total Sugars (g) 2.3
Sodium (mg) 57.1
Dietary Fiber (g) 0.3
Cholesterol (mg) 6.3
Donna Wolf
Black Bean Dip – Tex-Mex Style with Parmesan Pita Chips
[C] Copyright 2010. All rights reserved. Recipe Developed and Reprinted with Permission of Donna Wolf.
Ingredients:
1 can 15 oz. black beans, drained
2 teaspoons Canola oil
1 large onion, chopped
3 garlic cloves, minced
1 medium tomato, diced
1/2 cup salsa or picante sauce
1 teaspoon chili powder
1/2 teaspoon cumin powder
1/4 cup low fat cheddar or jack cheese
Chopped cilantro to taste
1 Tablespoon lime juice (fresh is suggested)
Preparation:
1) In food processor pulse beans until chunky--not quite pureed.
2) In a nonstick fry pan, heat oil and sauté onions and garlic until tender.
3) Add tomato, spices, salsa, and beans and cook about 4-6 minutes or until mixture is slightly thickened and liquid is reduced; remove from heat.
4) Add cheese, cilantro and lime juice and stir until incorporated and cheese is melted.
5) Serve warm with pita Parmesan chips (Recipe follows) or baked (fat-reduced) corn chips.
Yield: 1 1/2 to 2 Cup Serving
Nutrition Information: 1 Tablespoon each Serving
Nutrients
Per Serving
Calories (kcal) 21.1
Fat (g) 0.6
Saturated Fat (g) 0.1
Protein (g) 1.1
Carbohydrates (g) 3.0
Total Sugars (g) 0.7
Sodium (mg) 60.8
Dietary Fiber (g) 0.8
Cholesterol (mg) 0.2
Donna Wolf
Parmesan Pita Chips
[C] Copyright 2010. All rights reserved. Recipe Developed and Reprinted with Permission of Donna Wolf.
Ingredients:
4 Whole wheat pitas 5 Tablespoons grated Parmesan cheese
Preparation:
1) Cut pitas into eighths and split (pull apart).
2) Place all pieces on a baking sheet with the rough side facing up.
3) Sprinkle with Parmesan cheese.
4) Bake in 350 degree oven for 8-10 minutes or until crisp & brown--watch carefully, not to burn.
Yield: 4 Servings
Nutrition Information: 4 chips per each serving
Nutrients
Per Serving
Calories (kcal) 28.2
Fat (g) 0.8
Saturated Fat (g) 0.3
Protein (g) 1.6
Carbohydrates (g) 3.9
Total Sugars (g) 0.1
Sodium (mg) 76.8
Dietary Fiber (g) 0.5
Cholesterol (mg) 1.6
Lemon and Herb Quinoia
I eat and cook with quinoa (pronounced keen-wa) all the time since it is tasty and extremely healthy. This simple dish is one of my favorites. It works beautifully as a replacement to rice and can be incorporated as a side dish or used as a base for your favorite recipes. Kebabs with lemon and herb quinoa and a side salad or quinoa and bean (or steak) burritos are great examples.
Quinoa is a very nutritious whole-grain (well technically a seed) that might still be a little unfamiliar to most people. However, it has been around for some 5,000 years and long been prized for its nutritional value. The Incas and Aztecs both recognized quinoa's benefits and utilized the grain for warriors in times of battle to increase stamina and sustain energy. Nowadays this rediscovered grain is sold in almost every grocery store and should be found next to the rice or in the bulk section at Whole Foods. Quinoa is not only a complete protein, containing all essential amino acids, but also provides more protein than any other grain. This high protein content is an added weight management bonus since it will fill you up and keep you full. Quinoa also contains good sources of iron, potassium, riboflavin, niacin, thiamine, magnesium, and zinc.
Renee Clerkin
Lemon & Herb Quinoa
[C] Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Renee Clerkin.
Ingredients:
1 cup dry quinoa 2 cups water
1/2 lemon juiced
1/4 cup chopped fresh cilantro (or your
favorite herb – parsley, mint, basil, etc)
1/4teaspoon each: sea salt and black pepper
Preparation:
1) Wash quinoa under water to remove any powdery residue, (saponin) which can leave a bitter taste if not completely washed off.
2) Add water and quinoa to a medium saucepan and bring to a boil. Reduce heat to a simmer and cover for 15 minutes, until liquid is absorbed and quinoa forms little white-spiral "tails".
3) Season with lemon juice, fresh herbs, salt and pepper.
BALANCE IT OUT: Use this dish as your grain in any meal.
Yield: 4 Servings
Nutrition Information: ½ cup each serving
Nutrients
Per Serving
Calories 159
Total Fat 2.6g
Saturated Fat 0g
Protein 6g
Carbohydrates 28g
Sugar 0
Sodium 144mg
Dietary Fiber 3g
Cholesterol 0mg
Roseanne Rust
St. Patrick's Non-Alcoholic Beer Dip
[C] Copyright 2009. All Rights Reserved. Recipe Developed and Reprinted with Permission of Roseanne Rust.
Ingredients:
1- 8oz. package light (reduced fat) cream cheese
1 1/2 teaspoons paprika
10 dashes (or more) hot pepper sauce, like Frank's
1/4 cup of a non-alcoholic beer
Assorted vegetables and whole wheat crackers
Preparation:
1) In a medium saucepan, over low heat, melt cream cheese.
2) Stir in paprika; mixture should be pink.
3) Stir in hot sauce and non-alcoholic beer.
4) Serve warm or cold with whole grain crackers, raw celery, zucchini slices and green peppers.
Yield: 15 Servings Nutrition Information:
1 Tablespoon each serving
Nutrients
Per Serving
Calories (kcal) 37.5
Fat (g) 2.1
Saturated Fat (g) 1.1
Protein (g) 2.1
Carbohydrates (g) 2.0
Total Sugars (g) 1.6
Sodium (mg) 48.2
Dietary Fiber (g) 0.4
Cholesterol (mg) 8.8
Sara-Jane Bedwell
Black Bean Dip
[C] Copyright 2009. All rights reserved. Recipe Developed and Reprinted with Permission of Sarah-Jane Bedwell.
Ingredients:
1/2 cup red onion, chopped
1/4 cup fresh cilantro, chopped
3 Tablespoons fresh lime juice
3 green onions, chopped
1 teaspoon ground cumin
1 (15.25 ounce) can corn with red and green bell-peppers, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can of diced tomatoes with green
chilies
Preparation:
1) Combine all ingredients in a bowl; toss gently.
2) Cover and chill.
Yield: 4 Cup Serving Nutrition Information:
1 Tablespoon each serving
Nutrients
Per Serving
Calories (kcal) 58.5
Fat (g) 0.4
Saturated Fat (g) 0.0
Protein (g) 2.6
Carbohydrates (g) 12.4
Total Sugars (g) 0.6
Sodium (mg) 327.5
Dietary Fiber (g) 2.4
Cholesterol (mg) 0
CHAPTER 2
Breads, Muffins & Rolls
Anthony Sepe
Svinjune ("The Bread")
[C] Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Anthony Sepe.
Ingredients:
3 cans of anchovies in oil
2 loaves of fresh bread dough
1 lb. of basket cheese or mozzarella
Freshly ground pepper
Sprinkle of oregano
Additional olive oil, as needed
Oil to grease a 9x12 roasting pan
Preparation:
1) Use: a 9x12 roasting pan
2) Grease the bottom of the pan with oil.
3) 1st layer: Use your hands to spread the dough to fit the pan, which is your 1st layer.
4) Open all 3 cans of anchovies.
5) Use 1 1/2 cans of anchovies on the 1st layer of dough (reserve the oil). Cut anchovies in small pieces and place all over the 1st layer of dough.
6) Add 1/2 lb. of cheese cut-up in small chunks and place all over the 1st layer of dough.
7) Sprinkle with freshly ground pepper all over the dough.
8) Add remainder of oil from anchovies.
9) Add additional olive oil to sprinkle on dough.
10) Sprinkle oregano all over 1st layer dough.
11) 2nd layer: Again, use your hands to spread the dough to fit the pan, and place upon the 1st layer of dough.
12) Use the remaining anchovies and cut-up in small pieces and place all over the 2nd layer of dough.
13) Add the other 1/2 lb. of cheese cut-up in small chunks and place all over the 2nd layer of dough.
14) Sprinkle the freshly ground pepper all over the dough.
15) Add remainder of oil from anchovies.
16) Add additional olive oil to sprinkle on dough.
17) Sprinkle oregano all over 2nd layer dough.
18) Bake at 350 degrees 20-25 minutes; use knife to test for doneness and cheese is melted.
19) Cut in 9x12 pieces or larger to your preference, and serve.
Yield: 108 Pieces
Nutrition Information: 2 pieces each serving
Nutrients
Per Serving
Calories (kcal) 76.8
Fat (g) 2.6
Saturated Fat (g) 1.4
Protein (g) 4.6
Carbohydrates (g) 8.7
Total Sugars (g) 1.3
Sodium (mg) 284.1
Dietary Fiber (g) 0.3
Cholesterol (mg) 7.2
Dee Murphy
Honey Wheat Flax Bread
[C] Copyright 2009. All Rights Reserved. Recipe Developed and Reprinted with Permission of Dee Murphy.
Ingredients:
3 to 3 1/2 cups all-purpose
flour
1 package active dry yeast
1/3 cup honey or molasses
3 Tablespoons of olive oil
1 1/2 cups water
1 teaspoon of salt
1 3/4 cups whole wheat flour
1/4 cup flaxseed
Preparation:
1) Combine 2 cups all-purpose flour and the yeast. Heat and stir honey, oil, 1 1/2 cups of water and 1 teaspoon salt until warm (120-130 degrees). Add to fl our mixture. Beat with an electric mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high speed for 3 minutes. Using a spoon, stir in whole wheat flour, flaxseed and as much remaining all- purpose flour as you can.
2) Turn out onto a lightly floured surface. Knead in enough remaining all-purpose flour to make moderately stiff dough that is smooth and elastic (6 -8 minutes total). Shape into a ball. Place in a lightly greased bowl; turn once. Cover; let rise in a warm place 'till double (1-1/2 hours).
3) Punch dough down. Turn out onto a lightly floured surface. Divide in half. Cover and let rest 10 minutes. Lightly grease 2 8x4x2 inch loaf pans. Shape each half of dough into a loaf. Place in pans. Cover; let rise in a warm place until nearly double (45-60 minutes).
4) Bake in a 375 degree oven for 40-45 minutes or until done. Cover loosely with foil for the last 10-20 minutes, if necessary. Remove from pans; cool. Makes 2 loaves.
Yield: 32 servings
Nutrition Information:
Nutrients
Per Serving
Calories (kcal) 93.2
Fat (g) 1.8
Saturated Fat (g) 0.2
Protein (g) 2.4
Carbohydrates (g) 17.4
Total Sugars (g) 3.1
Sodium (mg) 73.2
Dietary Fiber (g) 1.2
Cholesterol (mg) 0
Jill Weisenberger
Jill's Delicious & Nutritious, Reduced-Fat Pumpkin Bread
[C] Copyright 2011. All Rights Reserved. Recipe Developed and Reprinted with Permission of Jill Weisenberger.
Ingredients:
3/4 cup canned pumpkin
1 egg or 2 egg whites
1/4 cup of canola oil
1/2 cup of light brown sugar, packed
1 teaspoon of vanilla extract
2/3 cup all-purpose flour 1/3 cup all-wheat flour
1 teaspoon of baking soda
1 teaspoon of baking powder
1/4 cup of fat-free Greek yogurt, plain
1/2 teaspoon cinnamon
1/4 teaspoon all-spice
1/8 teaspoon cloves
Preparation:
1) Preheat oven to 375 degrees F. Spray a 9x5 inch pan with nonstick cooking spray.
2) In a large bowl, mix together the pumpkin, egg, oil, brown sugar and vanilla.
3) In a small bowl, mix the all-purpose flour, whole-wheat-flour, baking soda, baking soda and spices. Mix the dry ingredients into the wet ingredients.
4) Gently fold in the Greek yogurt. Pour into the prepared pan. Bake for 40 minutes or until a knife inserted into the middle comes out clean.
Yield: 14 Servings
Nutrition Information: 1 slice each serving
Nutrients
Per Serving
Calories (kcal) 104.2
Fat (g) 4.1
Saturated Fat (g) 0.3
Protein (g) 2.1
Carbohydrates (g) 15.3
Total Sugars (g) 8.5
Sodium (mg) 130.7
Dietary Fiber (g) 1.0
Cholesterol (mg) 0
This is the all-time favorite banana bread recipe. Its key to success is using well-ripened bananas that are covered with brown speckles. Banana bread is a favorite for premarathon carbohydrate loading and for snacking during long-distance bike ride and hikes. Add some peanut butter and you'll have a delicious sandwich that'll keep you energized for a long time!
Nancy Clark
BANANA BREAD
[C] Copyright 2010. All Rights Reserved. Recipe Developed and Reprinted with Permission of Nancy Clark, M.S., RDN and from Nancy Clark's Sports Nutrition Guidebook.
Ingredients:
3 large well-ripened bananas
1 egg or 2 egg whites
2 Tablespoons oil, preferably canola
1/3 cup milk
1/3 to 1/2 cup sugar
1 teaspoon salt
1 teaspoon of baking soda
1/2 teaspoon of baking powder
1 1/2 cups baking flour, preferably half
whole-wheat and half white
Preparation:
1) Preheat the oven to 350 degrees F.
2) Mash bananas with a fork.
3) Add egg, oil, milk, sugar, salt, baking soda, and baking powder; beat well.
4) Gently blend the flour into the banana mixture and stir for 20 seconds or moistened.
5) Pour into a 4x8 inch loaf pan that has been lightly oiled, treated with cooking spray, or lined with wax paper.
6) Bake for 45 minutes, or until a toothpick inserted near the middle comes out clean.
7) Let cool for 5 minutes before removing from the pan.
Yield: 12 Servings
Nutrition Information: 1 slice each serving
Nutrients
Per Serving
Calories (kcal) 130.1
Fat (g) 2.9
Saturated Fat (g) 0.4
Protein (g) 2.9
Carbohydrates (g) 24.6
Total Sugars (g) 10.4
Sodium (mg) 327.9
Dietary Fiber (g) 1.8
Cholesterol (mg) 0.7
Renata Mangrum
Whole Orange Muffins
[C] Copyright 2010. All Rights Reserved. Recipe Developed and Reprinted with Permission of Renata Mangrum.
Ingredients:
Nonstick cooking spray
2 whole oranges (preferably organic)
2 eggs
1/2 cup canola oil
2 teaspoons vanilla
1 1/4 cup whole-wheat flour
2/3 cup dark brown sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon of ground cloves
1/4 teaspoon of ground flaxseed
Preparation:
1) Preheat oven to 350 degrees F.
2) Spray muffin pans with nonstick cooking spray.
3) Wash the oranges well. Peel only one orange. Trim off the stem side of the other orange (with the peel)
4) Slice, and then quarter the oranges. Remove any seeds. Chop them in a blender or food processor. Add eggs, oil and vanilla then blend until combined.
5) Mix flour, sugar, baking powder, baking soda and cloves in a mixing bowl. Form a well in the center of the dry mixture and pour the orange mixture into it. Gently fold the ingredients together until just moistened. Scoop into prepared muffin tins and sprinkle ground flaxseed on top.
6) Bake at 350 degrees for 20-25 minutes or until toothpick inserted in center comes out clean.
Note: You can mix all the ingredients in your blender if it can handle the load and you don't mind bigger peel chunks.
Yield: 12 regular muffins (or 36 mini-muffins)
Nutrition Information: 1 regular muffin each
Nutrients
Per Serving
Calories (kcal) 189.3
Fat (g) 10.4
Saturated Fat (g) 1.0
Protein (g) 2.8
Carbohydrates (g) 22.8
Total Sugars (g) 12.8
Sodium (mg) 160.7
Dietary Fiber (g) 1.9
Cholesterol (mg) 27.1
(Continues...)
Excerpted from What's Cooking by Anthony Sepe. Copyright © 2016 Anthony Sepe. Excerpted by permission of AuthorHouse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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