2 International Drive

Rye Brook, NY 10573

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February 22, 2018

Plant-based diets have been gaining rapid popularity, and it’s widely discussed as a top food trend for 2018. A plant-based diet can offer numerous health benefits, but it’s important to know some basics before drastically changing your eating habits to ensure you’ll thrive in this lifestyle.

What is a plant-based diet?

While there’s no formal definition, it’s generally viewed as a diet that features plant foods at the center of the plate – foods such as fruits, vegetables, grains, starches, legumes, and nuts. Animal-based foods, such as meat, fish, eggs, and dairy, are limited and serve more as a compliment to a meal.

Are plant-based diets healthier?

They absolutely can be, particularly if you’re consuming more minimally-processed, nutrient-dense foods! Plants are typically higher in fiber, potassium, flavonoids, and many vitamins such as vitamin C and vitamin E. Plant-based diets have also been shown to reduce the risk of heart disease, diabetes, and cancer.

Are there any potential pitfal...

January 1, 2009

Ingredients:

  • 4 oz. vegetable oil

  • 4 oz. flour, browned in oven

  • 1 Tbsp. olive oil

  • 1 large yellow onion, chopped

  • 1 medium green pepper, chopped

  • 3 stalks celery, chopped

  • 2 cloves garlic, minced

  • 4 oz. shiitake mushrooms, stemmed and sliced

  • 4 oz. crimini mushrooms, sliced

  • 4 oz. porcini mushrooms, sliced

  • 1 lb. okra, 1/2-inch slices, caps and tips discarded

  • 1 oz. tomato paste

  • 28 oz. crushed tomatoes

  • 16 oz. vegetable broth

  • 2 tsp. Spice House King Creole seasoning

  • 1 Tbsp. Spice House Gumbo File

  • 2 bay leaves

  • 1 oz. fresh thyme

  • 16 oz. chickpeas, rinsed

  • Salt and pepper to taste

Preparation: 

  1. In a saucepan combine flour and vegetable oil over medium heat and cook until deep brown, set aside.

  2. In heavy bottom pot, heat olive oil until shimmering; add onions, green pepper, celery and garlic.  Sauté until onion is translucent, approximately 4 minutes.  Add mushrooms and sauté until they release the...

January 1, 2009

Ingredients:

  • 1 papaya

  • 1 seedless watermelon

  • 1 honeydew

  • 1 pineapple

  • Olive 0il

  • Kosher salt to taste

  • Black pepper to taste

  • 2 oz. balsamic vinegar

  • Tri-color pepper coulis (recipe below)

Preparation:

  1. Preheat grill to high. Cut all fruit into slabs 2 inches thick. Brush with olive oil and season with salt and pepper. Grill fruit on high for 2 minutes, then quarter turn and grill for an additional 2 minutes. Flip and grill an additional 2 minutes. Let fruit cool then cut into 2 inch cubes. While cooling, reduce the balsamic vinegar by half.

Red Pepper Coulis

  • 1 red bell pepper

  • 1 Tbsp. olive oil

  • ½ tsp. white wine vinegar

  • 1 clove garlic, minced

  • Kosher salt and black pepper to taste

Yellow Pepper Coulis

  • 1 hot banana pepper

  • 1 Tbsp. olive oil

  • ½ tsp. white wine vinegar

  • Kosher salt and black pepper to taste

Green Pepper Coulis

  • 1 Jalapeño pepper

  • 1 Tbsp. olive oil

  • ½ tsp. white wine vinegar

  • 1...

January 1, 2009

Ingredients:

  • 1 papaya

  • 1 seedless watermelon

  • 1 mango

  • 1 honeydew melon

  • 1 cantaloupe

  • 1 pineapple

  • Olive oil for brushing

  • Kosher salt and black pepper to taste

Preparation:

  1. Preheat grill to high. Cut all fruit into 1 ½ inch steaks. Brush the steaks with olive oil and season with salt and pepper. Grill the fruit on high for 2 minutes, then quarter turn and grill for additional 2 minutes. Fip and grill an additional 2 minutes.

Recipe by Angelo S., Flik Independent School Dining Senior Director of Dining Services

January 1, 2009

 Ingredients:

  • 6 cups water

  • 8  hibiscus tea bags

  • 1/2 cup of agave nectar

  • 4 Tbsp. fresh lime juice

  • 4 Tbsp. fresh lemon juice

  • 1/2 cup fresh orange juice

  • Ice, for serving

  • Fresh sliced fruit for garnish

Preparation:

  1. Bring 2 cups of water to a boil and pour over tea bags into a heat-resistant pitcher. Allow to infuse for 5 minutes. Remove tea bags; add juices;  stir in agave.

  2. Place in refrigerator to chill. Pour over ice to serve.  Garnish with fresh sliced fruit, if desired.

Makes 4-6 servings.

Recipe by Joseph W., Flik Independent School Dining Chef Manager

January 1, 2009

Ingredients:

  • 9 cup(s) water, divided

  • 1/4 cup fresh ginger. minced

  • 1/4 cup honey or pure maple syrup

  • 1/4 cup molasses

  • 3/4 cup fresh lemon juice

  • 1/4 cup cider vinegar

  • Fresh berries, mint sprigs or lemon slices for garnish

Preparation:

  1. Combine 3 cups of water with the ginger in a small saucepan. Bring to a boil over medium-high heat. Boil for 2 minutes. Remove from the heat, cover and let infuse for 15 minutes.

  2. Strain the ginger-infused water into a pitcher, pressing on the ginger solids to extract all the liquid. Add honey (or maple syrup) and molasses; stir until dissolved. Stir in lemon juice, vinegar and the remaining 6 cups of water. Chill until very cold, at least 2 hours or overnight.

  3. Stir the punch and serve in tall glasses over ice cubes. Garnish with berries, mint sprigs or lemon slices, if desired.

Makes 6-8 servings.

Recipe by Joseph W., Flik Independent School Dining Chef Manager

January 1, 2009

Ingredients:

  • 2 cups ice cubes

  • ½ cup water

  • ½ cup agave syrup

  • 4 Tbsp. fresh-squeezed lemon juice

  • 5 large fresh strawberries, hulled

Preparation:

  1. Place all ingredients except the strawberries in a blender and process until ice is finely blended.

  2. Add strawberries, and puree until well blended. Taste, and adjust flavors if you like.

Makes 4-6 servings.

Recipe by Joseph W., Flik Independent School Dining Chef Manager

January 1, 2009

Ingredients:

  • 1/2 cup Himalayan Red Rice

  • 1/2 cup orange juice

  • 1/2 cup ketchup

  • 1/2 cup brown sugar

  • 1/2 cup rice wine vinegar

  • 1 Tbsp. fresh ginger, minced

  • 1 Tbsp. sambal oelek

  • 2 tsp. cornstarch

  • 1 pineapple, small dice

  • 1 red pepper, julienned

  • 2 lbs. firm tofu, small dice

  • 1/4 green onion, thinly sliced

  • 1 1/2 cups broccoli, blanched and shocked

Preparation:

  1. Bring 1 cup of water to a boil. Add the rice and simmer for 20 minutes. Let cool. Combine the orange juice, ketchup, brown sugar, vinegar, ginger, sambal oelek and cornstarch together with 3/4 of the pineapple and bring to a boil. Let cool. Add the red pepper and tofu.

  2. When all ingredients are cool, combine 3/4 of the broccoli, 3/4 of the red pepper,  3/4 of the green onion with the tofu, sweet and sour sauce and rice.

  3. Place on a platter and garnish with the remaining broccoli, pineapple, red pepper and green onion.

Recipe submitted by Steven G., Fli...

January 1, 2009

Ingredients:

  • 1 cup dark brown sugar, packed

  • 1 cup kosher salt

  • ¼ cup black pepper, ground

  • ¼ cup light chili powder

  • ½ cup smoked paprika

  • ¼ cup coriander, ground

  • ¼ cup ginger powder

  • 1/3 cup cumin, ground

  • 1/3 cup onion powder

  • 1/3 cup garlic, granulated

  • 1 Tbsp. cayenne pepper

  • ¼ cup oregano, ground

  • 4 pounds tofu, extra firm, cut into ¾” cubes

  • 2 Tbsp. olive oil

  • 1 medium onion, diced small

  • 1 red pepper, seeds and ribs removed, diced small

  • 1 small bunch cilantro, chopped – reserve a few leaves for garnish

  • 2 cups barbecue sauce

Preparation:

  1. Preheat oven to 475°F. Combine brown sugar and all spices together in a medium bowl.  Place cubed tofu in a separate bowl and toss with enough of the spice rub to coat the cubes well.  Spread tofu out on a greased sheet pan without piling.  Bake the tofu in the oven until well browned and crusty, approximately 15 minutes.  Meanwhile, heat a heavy sauté pan over medium...

January 1, 2009

Ingredients:

  • 1 package Thai rice noodles

  • 1 tsp. sesame oil

  • 2 Tbsp. rice wine vinegar

  • 3 Tbsp. soy sauce

  • 1/2 tsp. crushed red pepper

  • 1 Tbsp. Hoisin sauce

  • 5 Tbsp. olive oil

  • 2 stalks celery, julienned

  • 5 scallions, diced

  • 1/2 cup green cabbage, shredded

  • 1/2 cup red bell pepper, julienned

  • 3 Tbsp. sesame seed, toasted (for garnish)

Preparation:

  1. Prepare noodles according to package instructions.  Combine all ingredients in a large bowl and toss until thoroughly coated. Refrigerate until ready for service.

Recipe by Todd C., Flik Independent School Dining Executive Chef

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