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The Pump Energy Food
The Pump Energy Food

(Hyperion, 2005)



Recipes from The Pump Energy Food Program

The 700 Club

CBN.comWant a meal that tastes good and is good for you? Here's your chance to dig into these delectable dishes! For dinner, try the Pump's Our Favorite Salad, Tomato-Basil Salad with Thyme Viniagrette, Boneless Leg of Lamb with Roasted Vegetables, Crispy Sliced Potatoes, and Roasted Cinnamon Squash. Then try a Love Shake on the side.

Our Favorite Salad

We've given this salad our highest praise, calling it our favorite because it's chunky, filling, and refreshing. The soft, tender tomatoes and avocados are perfect with cripsy cucumbers and onions for al overall outstanding salad experience!


5 medium tomatoes, cored, peeled, and sliced

5 avocados, peeled, pitted, and sliced

4 large cucumbers, peeled, halved length-wise, and sliced into half moons, about 1/4 inch thick

1 small red onion, cut into thin wedges and rinsed in cool water

1/2 teaspoon dried Italian seasoning


1/3 cup extra-virgin olive oil

1/3 cup white wine vinegar

2 teaspoons dried celery flakes, crushed

1 tablespoon chopped fresh or dried lemongrass or grated lemon zest, see NOTE


Arrange the tomatoes on a large platter and top with avocados. Top with the cucumbers and onion.

In a small bowl, whisk together the olive oil and vinegar. Crush the celery flakes between your fingers and discard any hard pieces. Add to the dressing with the lemongrass. Whisk just until mixed. Pour over the vegetables and serve immediately.

NOTE: Fresh lemongrass is widely available in all markets. Dried lemongrass is found in the spice section at some supermarkets. A jar contains three or four 3-inch pieces, which must be reconstituted in warm water before using.

Serves 12

Nutrition per serving
Total carbohydrates: 15g
Protein: 3g
Fat: 19g
Dietary fiber: 7g
Calories: 220

Tomato-Basil Salad with Thyme Vinaigrette

For us, the marriage of tomatoes and basil makes life better -- no matter what else is going on. This salad is especially good in the summertime, when tomatoes are at their best and rinsing red onions under cool, running water cuts their sharpness. We prefer frisée, which is tart and crunchy, but use another green if you like.


4 ripe unblemished summer tomatoes (about 1 pound)

1 small red onion, sliced

3 tablespoons extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice

1 tablespoon balsamic vinegar

2 teaspoons minced fresh thyme leaves

2 small bunches frisée (curly endive), rinsed and spun dry

12 large basil leaves, torn into pieces

18 kalamata or Gaeta pitted olives, rinsed and halved

Pinch of sea salt, optional


Core the tomatoes and slice them into thin wedges. Transfer to a glass bowl.

Rinse the onion slices under cool, running water to remove their sharpness. Set aside to dry on paper towels. Add to the bowl with the tomatoes.

Meanwhile, in a small bowl, whisk together the oil, lemon juice, vinegar, and thyme. (This vinaigrette keeps for up to 2 days if covered and refrigerated.)

Add the frisée, basil leaves, and olives to the bowl with the tomatoes. Toss and dress with the vinaigrette. Season with salt, if desired. Serve immediately.

Serves 6

Nutrition per serving
Total carbohydrates: 14g
Protein: 3g
Fat: 11g
Dietary fiber: 6g
Calories: 160

Boneless Leg of Lamb with Roasted Vegetables

Here's another great recipe for the grill. Boneless leg of lamb -- or butterflied leg of lamb, as it's also called -- is one of the best meats for cooking outdoors. We marinate the lamb with lemongrass and sherry marinade and toss the veggies with the same flavors for a tasty treat.


1/2 cup dry sherry

2 large cloves garlic, minced

One 4-inch-long piece of fresh lemongrass, halved lengthwise

2 teaspoons dried thyme

1 teaspoon dried oregano

Pinch of seal salt, optional

Freshly ground black pepper

4 1/2- to 5-inch boneless leg of lamb

2 yellow onions, sliced

2 zucchinis, ends trimmed and sliced

2 tablespoons olive oil

Olive oil cooking spray


Preheat oven to 450°F.

In a small bowl, whisk together the sherry, garlic, lemongrass, thyme, and oregano. Season to taste with salt, if using, and pepper.

Lay the leg of lamb in a shallow non-reactive dish or put it in a large plastic bag. Remove 2 tablespoons of the sherry mixture from the bowl and set aside. Pour the remaining sherry mixture over the lamb. Turn the lamb to coat, cover or seal the bag, and refrigerate for at least 2 and up to 6 hours.

Meanwhile, in a large mixing bowl, toss the onions, zucchini, and yellow squash with the olive oil and the remaining 2 tablespoons of the sherry mixture. Set aside.

Prepare a charcoal or gas grill so that the coals are medium hot. Coat the grill rack with cooking spray.

Remove the lamb from the marinade. Grill for 30 to 35 minutes, turning once or twice, for medium rare.

After the lamb has been on the grill for about 10 minutes, arrange the vegetables around the outside of the grill. Cook for 20 to 25 minutes, turning with tongs or a spatula 3 to 4 times or until softened.

Let the lamb rest for about 5 minutes before slicing it. Serve it with grilled vegetables.

Serves 6

Nutrition per serving:
Total carbohydrates: 10g
Protein: 45g
Fat: 18g
Dietary fiber: 1g
Calories: 420

Crispy Sliced Potatoes

If you often hunger for French fries, these will satisfy those cravings. Once you start eating our version, greasy fries will taste of nothing but grease and salt! With these, you can really taste the potatoes. Eat them as a snack or a side dish. Make some extras and reheat them in the microwave.


4 medium baking potatoes

Olive oil cooking spray

Sea salt, optional


Soak the potatoes in warm water for 15 minutes. Remove and scrub with a vegetable brush to remove all dirt. Rinse under cool, running water.

Bring a large saucepan filled about two-thirds full with water to a boil over high heat. Add the potatoes, reduce the heat to medium high, and simmer for 30 minutes or until the potatoes begin to soften. Do not cook until tender. Drain for about 15 minutes to give them time to dry out a little.

Preheat oven to 400°F.

Cut each potato lengthwise into 5 or 6 thick slices and spread in a single layer on a nonstick baking pan or sheet. Spray lightly with cooking spray.

Bake for about 15 minutes, turning once or twice, until crispy on the outside. Serve sprinkled with a little salt, if desired.

Serves 4

Nutrition per serving:
Total carbohydrates: 26g
Protein: 4g
Fat: .5g
Dietary fiber: 3g
Calories: 100

Roasted Cinnamon Squash

This dish is one of our favorites to cook in the fall when we first see butternut squash in the markets. It takes time but is warm, nourishing, and so sweet you could almost eat it for dessert! The toasted pumpkin seeds make a great snack on their own.


Olive oil cooking spray

3 1/4 pounds butternut squash

2 tablespoons ground cinnamon

1/2 cup raw shelled pumpkin seeds (pepitas)

1/4 teaspoon sea salt, optional

1/8 teaspoon cayenne

1/8 teaspoon allspice


Preheat oven to 400°F. Spray a large, shallow baking pan with olive oil cooking spray.

Cut the squash in half and scoop out the soft interior and seeds.

Lay the squash pieces skin side up in the baking pan and roast for 20 to 25 minutes or until the flesh is softened enough to make it easy to peel the flesh from the shell.

Let the squash cool for 10 to 15 minutes, or until cool enough to handle. Peel off and discard the outer shell. Slice the squash into large chunks and arrange them in a single layer on the baking pan. Sprinkle with cinnamon. Roast for about 20-25 minutes or until the squash is very soft and glazed with the cinnamon.

Meanwhile, toast the seeds in a dry, nonstick skillet over medium heat for 2 to 3 minutes, shaking the pan, until lightly golden and puffed. Add the salt, if using, cayenne, and allspice and stir to mix.

Serve the squash sprinkled with seeds.

Serves 6

Nutrition per serving:
Total carbohydrates: 31g
Protein: 5g
Fat: 6g
Dietary fiber: 5g
Calories: 170

Love Shake



1/2 ripe banana sliced (about 1/2 cup)

5 fresh or frozen strawberries, rinsed and trimmed; if fresh, quartered

8 ice cubes, roughly broken

1/2 cup nonfat frozen yogurt or sorbet (1 generous scoop)

3/4 cup apple juice

1 dark chocolate strawberry

1 dark chocolate straw


Put the banana, strawberries, ice cubes, yogurt, and apple juice in the canister of a blender. Blend until smooth. Serve immediately and garnish with the dark chocolate straw.

Makes about 2 cups

All recipes, minus the Love Shake, reprinted from The Pump Energy Food by Steve Kapelonis and Elena Kapelonis. Copyright © 2005 by Steve Kapelonis and Elena Kapelonis. Permission granted by Krupp Kommunications. More information on the diet is available at

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