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 25, 2011

The following is an archived post

“Beans, beans the magical…” 

Ah, beans.  We probably all know various ways to continue the beginning of the above expression, as beans have long been the subject of various jokes and rhymes.

The truth is that beans are wonderfully healthy.


*  Are an excellent source of protein.
*  Are a good source of fiber.
*  Contain important vitamins like iron, calcium, zinc, selenium, and folate.
*  Are rich in antioxidants, which are chemical substances that protect cells in the body.
*  Are low in fat.
*  Are beneficial in reducing the risk of developing chronic disease

While it’s true that beans contain a compound that we can’t digest (producing gas – and providing the inspiration for all of the bean-related humor), the good news is that slowly increasing the amount of beans you eat can help you to overcome this.In addition to being high in fiber, beans are source of protein that is low in fat.  Beans therefore are not only very important in the diets of veg...

January 1, 2009


  • 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


  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


  • 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)


  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


  • 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


  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


  • 6 fresh blueberries

  • 2 oz. low-fat yogurt

  • 6 fresh raspberries

  • 1 Tbsp. homemade granola (see recipe below)

  • 3 slices fresh mango

  • 1 slice fresh kiwi

  • 1 slice fresh strawberry

  • 1 fresh blackberry

  • 1 slice fresh star fruit


  1. Starting from the bottom, layer the blueberries, then 1 1/2 oz. of yogurt, then raspberries, and granola. Top with a dollop of the remaining yogurt, then the blackberry, strawberry, kiwi, mango and star fruit. Keep chilled until served.

Homemade Granola 


  • 1 cup quick oats

  • ¼ cup dark brown sugar

  • ¼ cup honey

  • 1 oz. canola oil


  1. Preheat oven to 350 degrees. Mix all ingredients. Lay flat onto a sheet pan. Bake for 10 minutes or until golden. Remove from oven and set aside to cool.

Makes 1 parfait.

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

January 1, 2009


  • 3 Tbsp. canola oil

  • ¼ cup shallot or onion, diced small

  • 2 lbs. Brussels sprouts, trimmed and sliced thin lengthwise

  • Salt and pepper, to taste

  • 2 Tbsp. water

  • 2 Tbsp. Dijon mustard

  • ¼ cup honey

  • 2 cloves garlic, minced

  • ½ cup cider vinegar

  • 1 cup extra virgin olive oil

  • 1 cup dried cranberries

  • ½ cup sunflower seeds, toasted


  1. Heat a large, heavy bottomed pan over high heat.  Add canola oil and shallot and sauté quickly until lightly browned.  Add Brussels sprouts to pan and spread evenly, but do not stir.  Allow sprouts to brown well for about 2-3 minutes. Season with salt and pepper, stir and add water.  Allow to cook for one more minute and then chill (sprouts should be bright green and have a bite to them still.)

  2. While sprouts are chilling, add mustard, honey, garlic and vinegar to a small bowl.  Whisk together and stream in olive oil.  Season dressing with salt and pepper and set aside...

January 1, 2009

Greek Yogurt Drizzle Ingredients:

  • ½ cup plain Chobani Greek yogurt

  • 1 tablespoon agave syrup


  1. Whisk together and set aside in a piping bag with a small circular piping tip. Chill.

Blueberry Lemon Johnny Cakes Ingredients:

  • 1 cup cornmeal

  • 1 cup brown rice flour

  • 2 teaspoons baking powder

  • ½ teaspoon kosher salt

  • Zest of 1 lemon

  • 1 cup plain Chobani Greek yogurt

  • 2 tablespoon fresh lemon juice

  • 3/4 cup milk

  • ¼ cup agave syrup

  • ½ cup canola oil

  • 2 eggs

  • 1 cup blueberries, washed and drained


  1. Place cornmeal, brown rice flour, baking powder, salt and lemon zest in a mixing bowl and whisk together. In another mixing bowl whisk together the remaining ingredients, except for the blueberries. Stir the wet ingredients into the dry ingredients.

  2. Heat a skillet to 350 degrees. Brush with canola oil. Pour 2 ounces of batter onto the hot grill. Sprinkle fresh blueberries on each Johnnycake. Cook until golde...

January 1, 2009

Red Onion Jam Ingredients:

  • 1/4 cup vegetable oil

  • 1/2 cup brown sugar

  • 4 cups red onion, fine julienne

  • 1/4 teaspoon salt

  • 1/2 cup red wine vinegar


  1. Heat oil in a heavy saucepan over medium heat.

  2. Pour sugar into oil, stirring constantly until light brown (caramel) in color. Will be very hot, use caution.

  3. Stir onions and salt into the sugar mixture. Onions will immediately start to caramelize. Continue to stir until onions are fully tender or soft. Pour red wine vinegar into mixture and stir.

  4. Bring to a simmer, stirring occasionally, until jam has a thick consistency, about 20 minutes. Let cool and serve.

Makes 1 pint of jam.

Avocado Lime Frozen Yogurt Ingredients:

  • 2 cups whole milk

  • 3/4 cup granulated sugar

  • 1/2 teaspoon pure vanilla extract

  • 4 egg yolks

  • 1 cup vanilla Chobani Greek yogurt

  • 1/2 tablespoon lime zest

  • 2 ripe avocados, pitted and peeled

  • 2 tablespoons fresh lemon juice

  • 1 tablespoon fre...

January 1, 2009


  • 2 small sweet potatoes, thinly sliced

  • 1 shallot, minced

  • 1 ear of corn, oven roasted and cut from cob

  • 1 jalapeno, fire roasted and diced

  • 1 can (2-1/4 ounces) sliced ripe olives, draine

  • 1 red pepper, fire roasted and diced

  • 3 green onions, sliced

  • 2 Tbsp. cilantro or parsley, chopped

  • 8 oz. egg whites or egg substitute

  • 2 tsp. water

  • Pepper, to taste

  • 3 oz. queso fresco cheese


  1. Preheat broiler. Place sweet potatoes in shallow 1-1/2 to 2-quart microwave safe dish. Cover with plastic wrap, venting one corner. Microwave on high for 5 minutes. Coat 10-inch nonstick skillet with vegetable cooking spray. Add sweet potatoes and cook over medium heat, turning occasionally, until golden, about 5 minutes.

  2. Meanwhile, in medium bowl, mix shallot, corn, jalapeno, olives, red pepper, green onions, cilantro or parsley, egg whites, and water. Season with pepper. Pour mixture over sweet potatoes.

  3. Cover and co...

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