Plant-Based Culinary Arts

Blackberry Basil Arugula Salad with Hyssop Blackberry Vinaigrette

Tue, 02 Apr 2024 13:00:00 +0000

Blackberry Basil Arugula Salad with Hyssop Blackberry Vinaigrette abaker Tue, 04/02/2024 - 09:00 /sites/default/files/styles/width_1440/public/content/blog-article/header-image/blackberry-basil-salad-HERO.jpg.webp?itok=HCb-t7Gk April 2, 2024

By Olivia Roszkowski

Chef Olivia Roszkowski (@oliviathechef) is a native New Yorker and holds a B.A. in Neuroscience & Behavior from Columbia University and an M.A. in Food Studies from NYU. An alum of the Natural Gourmet Institute, Chef Olivia has 14 years of professional kitchen experience. She has been teaching Plant-Based Culinary Arts at ICE since 2013.

As warm weather approaches, a green salad bursting with sweet fruit, crisp lettuce and a floral vinaigrette suits the season.

Cultivating your very own batch of vinegar can be a simpler and swifter process than anticipated. The benefit of DIY-ing your own brew is that you can adjust the acidity level with how long you let the ferment run its course, while simultaneously being able to customize the flavor of your vinegar.

Taste your vinegar weekly, and place it in the refrigerator once it has reached your desired level of tang.

Hyssop is a vibrant purple flower of the mint family and carries notes of sweetness, licorice and fennel seeds. It grows in the ICE Hydroponic Farm, along with several varieties of herbs like basil, both of which are showcased in the vinaigrette and as a component in this salad.

The sweetness of fresh blackberries and aromatic notes of the basil and hyssop take this salad to the next level.

What's Good to Know with Chef Olivia:

Adding fresh herbs, such as chives and basil, to your next bowl of greens is a great way to infuse a salad with bright, aromatic flavor notes.
Feel free to substitute other greens on hand, such as mesclun, romaine, butter lettuce or a blend of each for the baby arugula or red leaf lettuce.
Hyssop shrubs are a great perennial to plant in your garden as they attract bees and other pollinators.
When adding edible blossoms into your salad or batch of homemade vinegar, always make sure they were grown for consumption in soil tested for lead and other particulates.
If access to hyssop is limited, add in lavender extract, orange blossom water, or rose water for a floral finish.
For extra decadence and texture contrast, add in goat cheese, croutons or avocado to liven up your salad even further.

Blackberry Basil Arugula Salad with Hyssop Blackberry Vinaigrette

Yield: 6 cups

For the Blackberry Hyssop Blossom Vinegar:
Yield: 1 quart-sized jar

2 cups blackberries
1/3 cup hyssop blossoms & leaves
1/2 cup sugar
1 1/2 cups rice vinegar
1/4 cup white wine
water, to cover

For the Salad and Assembly:

1 shallot, finely diced
1 tablespoon Dijon mustard
2 tablespoons honey
1/2 cup blackberry hyssop vinegar
1 1/2 teaspoons sea salt
3/4 cup olive oil
3 cups baby arugula
2 cups red leaf lettuce
1 bunch chives, sliced thinly
1 cup basil leaves
1 pint blackberries, cut in half lengthwise
1/4 cup hyssop blossoms

For the Blackberry Hyssop Blossom Vinegar:

Alternate adding blackberries, hyssop blossoms, hyssop leaves and sugar into a sterilized, quart-sized glass jar.
Pour in rice vinegar and wine.
Add fermentation weight.
Cover with water, if needed, until the level comes up 1 inch below the lower rim.
Attach airlock lid and ferment at room temperature for 1 to 4 weeks, or until the desired level of acidity is achieved.
Strain and refrigerate vinegar for extended storage.

For the Salad and Assembly:

Whisk together diced shallot, Dijon mustard, honey, blackberry hyssop vinegar and sea salt in a large bowl.
Steadily stream in the olive oil until emulsified.
Toss baby arugula, red leaf lettuce, sliced chives, basil leaves and blackberries gently with dressing.
Garnish with hyssop blossoms.

More fermented recipes from Chef Olivia:

Fermentation Salads Spring

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Plant-Based Culinary Arts For the Blackberry Hyssop Blossom Vinegar;
Step 1 -Alternate adding blackberries, hyssop blossoms, hyssop leaves and sugar into a sterilized, quart-sized glass jar; Step 2 -Pour in rice vinegar and wine; Step 3 -Add fermentation weight; Step 4 -Cover with water, if needed, until the level comes up 1 inch below the lower rim; Step 5 -Attach airlock lid and ferment at room temperature for 1 to 4 weeks, or until the desired level of acidity is achieved; Step 6 -Strain and refrigerate vinegar for extended storage; For the Salad and Assembly;
Step 1 -Whisk together diced shallot, Dijon mustard, honey, blackberry hyssop vinegar and sea salt in a large bowl; Step 2 -Steadily stream in the olive oil until emulsified; Step 3 -Toss baby arugula, red leaf lettuce, sliced chives, basil leaves and blackberries gently with dressing; Step 4 -Garnish with hyssop blossoms;

Protein Options for Plant-Based Diets

Mon, 05 Feb 2024 14:00:00 +0000

Protein Options for Plant-Based Diets abaker Mon, 02/05/2024 - 09:00 /sites/default/files/styles/width_1440/public/content/blog-article/header-image/plant-based-protein-HERO.jpg.webp?itok=71ZlHzdO February 5, 2024

By Pamela Vachon

Protein is typically associated with animal products, but there are numerous protein-dense options for those who follow plant-based diets.

Protein is a macronutrient that is important for human health, as it is essential for the creation and maintenance of cells in the body. While often associated with the building of muscle tissue, which it indeed supports, protein also is critical for healthy bones, cartilage and skin. The USDA recommends that adults eat between five and seven ounces of protein daily, or a certain number of grams, based on body weight and activity level, to amount to between 10 and 35 percent of one’s total daily caloric intake. “Your minimum protein recommendation can be found by multiplying your weight [in pounds] by 0.36,” says ICE Chef Ann Ziata. “However, that number can be higher for folks who are athletic or more physically active.”

While animal protein is one of the easiest ways to ensure you’re getting enough protein, there are a number of plant-based protein sources for vegetarians to consider. Eating enough protein is especially important for those who are considering, or have just started a plant-based diet. “Someone following a plant-based diet must be mindful in creating nutritionally balanced meals,” says Chef Ann. “For someone new to eating vegetarian or vegan, there may be a little learning curve as they figure out ‘What do I eat now?,’ but after some time, eating balanced plant-based meals becomes second nature.” With Chef Ann’s help, here we look into how to get protein as a vegetarian and incorporate sufficient protein into a plant-based eating pattern.

What's the Difference Between Animal and Plant-Based Protein?

The primary source of animal protein is from both red and white meat, and also poultry and seafood. Meat isn’t the only source of animal protein, however. Animal protein can also come from sources that can be suitable for some vegetarians, including eggs and dairy products, both of which are especially protein-rich foods. Eggs and dairy, however, while acceptable for some vegetarians, do not count as plant-based protein, because they come from animals.

Plant-based protein can come from a large number of sources as well. “Plant-based protein is found in grains, beans, nuts, seeds, vegetables and fruits,” says Chef Ann. “Protein is made from amino acids, and there are nine different amino acids that we need to consume every day.” Animal protein is considered a “complete” source of protein, since it contains all nine amino acids, whereas certain plant-based protein sources need to be combined in order to create complete proteins.

For example, “A serving of black beans contains every essential amino acid, but a low amount of methionine, whereas brown rice contains methionine but doesn’t have threonine nor much lysine,” says Chef Ann. “Combining proteins like eating rice and beans together ensures that someone following a plant-based or vegan diet can get everything they need.” Also of note, these various plant-based protein sources that make up complete proteins, such as rice and beans, don’t need to necessarily be consumed at the same meal, so long as all of the amino acids that comprise complete protein are consumed throughout the same day.

What Are The Best Plant-Based Proteins?

“The highest plant-based sources of protein are tofu and tempeh, which are made from soy, and seitan, which is made from wheat,” says Chef Ann. Tofu and tempeh in particular are considered complete protein sources on their own without needing to combine with other foods. For about 100 grams or about 3.5 ounces, tofu contains about nine grams of protein, and tempeh and seitan both contain around 19 grams.

Other sources of plant-based protein are beans, lentils and legumes, as well as seeds and nuts, which are especially protein-dense. All plant matter contains a certain amount of protein, fruits and vegetables included, and even grains, which are typically thought of as carbohydrates, a different macronutrient than protein. “Some grains contain more protein than others,” says Chef Ann. “Generally, the smaller the grain, like millet and quinoa, the higher the protein.”

Chef Ann recommends a number of different plant-based protein dishes that are satisfying both in terms of nutrition and to the palate. “A plant-based protein on a plate could be falafel, teriyaki tofu, braised tempeh, white beans simmered with herbs, seitan ‘burgers,’ hummus, fava bean croquettes or lentil and millet patties,” she says. “In a pinch, natural, unsweetened peanut butter is one of my favorite protein sources that can be added to stir-fry sauces or just spread over whole-grain crackers.”

Is Whey Protein a Plant-Based Protein?

Those specifically trying to build muscle often rely on protein powder, which is frequently made from whey, to incorporate additional protein into their diet. Whey protein is not plant-based protein, however. “Whey protein is from milk, so it is not considered a plant-based protein,” says Chef Ann. “Whey is vegetarian, but not vegan.” Whey is a byproduct of the cheesemaking process, which separates the curds, the solid material in milk, from the whey, the liquid material. Whey is an excellent source of protein but is considered animal protein, not plant-based protein.

Are Fake Meat Products Good Sources of Protein?

The last few years have seen a number of products that mimic animal protein enter the market, for those looking to adopt more plant-based eating. Everything from plant-based burgers that “bleed,” to plant-alternative chicken nuggets has been growing in popularity. “Fake meat products may be high in protein, but these are very processed forms of protein,” says Chef Ann. “I would recommend relying on more whole protein sources for the majority of your intake.”

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Plant-Based Culinary Arts

How to Make a Lacto-Fermented Kinpira Bento Box

Fri, 19 Jan 2024 14:00:00 +0000

How to Make a Lacto-Fermented Kinpira Bento Box abaker Fri, 01/19/2024 - 09:00 /sites/default/files/styles/width_1440/public/content/blog-article/header-image/olivia-bento-snacking-box-HERO.jpg.webp?itok=BZyaVGUY January 22, 2024

By Olivia Roszkowski

Arrange your sushi restaurant favorites into a bento box. This innovative compilation incorporates ferments and familiar flavors that are both nourishing and delicious. A range of color, flavor and lively fermented notes work together to create an unparalleled bite.

Put your own spin on your bento box by adding rice crackers, pickled ginger, avocado, cucumbers, spicy mayo or steamed rice. Utilize your favorite seafood, or even keep it plant-based with marinated mushrooms or eggplant. The possibilities are limitless.

What's Good to Know with Chef Olivia:

Turn any snacking bento box leftovers into a flavorful stir-fry. The shredded vegetable kinpira does especially well sauteed in a bit of sesame oil.
If you don't have access to sashimi-grade fish, feel free to cook a piece of fish with a miso glaze, or opt for cooked shrimp or a few widely beloved crabsticks known as surimi.
Do not leave raw fish out for an extended amount of time. It is recommended to consume your bento snacking box as soon as it is assembled.
Add some wasabi paste when fermenting your kimpira to give it a kick, or massage a coin-sized amount into the fermented vegetables before serving.
Serve any extra components over mixed greens for a fun take on a poke bowl.

Lacto-Fermented Kinpira Bento Snacking Box
Yield: 2 servings

For the Lacto-Fermented Kinpira:
Yield: 1 quart-sized jar

3 carrots, peeled and cut into matchsticks
1 burdock root, peeled and cut into matchsticks
2 teaspoons cane sugar
1 tablespoon white miso paste
1 tablespoon sea salt
1/4 cup rice vinegar
water, to cover

For Bento Snacking Box Assembly:
Yield: 2 servings

8 nori sheets, cut into quarters
2 cups steamed shelled edamame
8 ounces sliced sashimi-grade salmon
2 cups lacto-fermented kinpira
1/4 cup soy sauce, to serve
2 teaspoons hot sesame oil (optional)
1 tablespoon sesame seeds
3 scallions, sliced
8 shiso leaves (optional)

For the Lacto-Fermented Kinpira:

Add cut carrots and burdock to a medium bowl.
Massage with sugar, miso paste and sea salt.
Incorporate in the rice vinegar.
Pack ingredients into a sterilized, quart-sized glass jar along with any liquid generated during the massaging process.
Cover with water until it reaches the lower jar rim.
Fasten an airlock lid and label jar with dates and contents.
Ferment at room temperature for 5 to 7 days.
Store in refrigerator for extended storage.

For Bento Snacking Box Assembly:

Arrange nori sheets, steamed edamame, salmon slices, kinpira and soy sauce in a bento box or on a serving platter.
Drizzle kinpira with hot sesame oil for a spicier finish (optional).
Garnish with sesame seeds, sliced scallions and shiso leaves.
Arrange salmon slice on nori sheet and top with kinpira, edamame and shiso leaves (if using).
Dip in soy sauce before consuming.

More Fermented Recipes by Chef Olivia:

Fermentation Recipe Lunch Fish & Seafood

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Plant-Based Culinary Arts For the Lacto-Fermented Kinpira;
Step 1 - Add cut carrots and burdock to a medium bowl; Step 2 - Massage with sugar, miso paste and sea salt; Step 3 - Incorporate in the rice vinegar; Step 4 - Pack ingredients into a sterilized, quart-sized glass jar along with any liquid generated during the massaging process; Step 5 - Cover with water until it reaches the lower jar rim; Step 6 - Fasten an airlock lid and label jar with dates and contents; Step 7 - Ferment at room temperature for 5 to 7 days; Step 8 - Store in refrigerator for extended storage; For Bento Snacking Box Assembly;
Step 1 - Arrange nori sheets, steamed edamame, salmon slices, kinpira and soy sauce in a bento box or on a serving platter; Step 2 - Drizzle kinpira with hot sesame oil for a spicier finish (optional); Step 3 - Garnish with sesame seeds, sliced scallions and shiso leaves; Step 4 - Arrange salmon slice on nori sheet and top with kinpira, edamame and shiso leaves (if using); Step 5 - Dip in soy sauce before consuming;

A Guide to Culinary School for Vegetarians

Wed, 15 Nov 2023 14:00:00 +0000

A Guide to Culinary School for Vegetarians abaker Wed, 11/15/2023 - 09:00 /sites/default/files/styles/width_1440/public/content/blog-article/header-image/plant-based-tofu-HERO.jpg.webp?itok=ZSitB654 November 10, 2023

By Pamela Vachon

When it comes to consumer dining preferences, health and sustainability, vegetarian and plant-based cooking skills are important. Many people are opting to incorporate more plant-based approaches into their regular eating habits regardless of whether they identify as vegetarian or vegan. Chefs who specialize in vegetarian cooking have a unique set of skills to build a career.

Scott Larson, Lead Chef-Instructor of Plant-Based Culinary Arts at ICE New York believes that culinary education is important regardless of the type of food being prepared.

“The skills and techniques learned at culinary school are universal,” he says.

Chef Scott and two more Chef-Instructors from ICE's Plant-Based Culinary Arts Program share insights for vegetarians considering attending culinary school.

What is ICE’s Plant-Based Culinary Arts Program?

Plant-Based Culinary Arts at the Institute of Culinary Education is a predominantly vegetarian program, where lessons not only support cooking techniques but also nutrition, specialty diets and sustainable food practices. The art and theory of cooking and the foundational skills taught in the plant-based program are the same as ICE's Culinary Arts program but they are applied to plant-based foods.

“It not only presents the same techniques as the classic culinary program such as grilling, searing, sous vide, charcuterie and fermentation, but plants are its medium to execute these techniques,” Chef-Instructor Olivia Roszkowski says. “From mushrooms to hearts of palm, jackfruit, tempeh, tofu and seitan, these are all vehicles to employ flavor and a protein component for the diner without the inclusion of animal products.”

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“The Plant-Based Culinary Arts Program is very much a vegetarian program,” Chef-Instructor Stephen Chavez adds. “We do still use eggs and dairy throughout the program, however, it leans towards cooking vegetables, whole grains, legumes, sea vegetables and plant-based proteins. Our program also accommodates many culinary lifestyles such as vegetarian, vegan, omnivore, gluten-free and other diets,” as well as those who require a flexitarian diet for a variety of health issues.

“It’s the ideal Culinary Arts program for individuals planning on entering the rapidly growing, plant-based food service industry,” Chef Scott says.

Can Vegetarians Attend a Traditional Culinary School Program?

Regardless of the availability of vegetarian culinary schools, vegetarians have often been among those who choose to pursue a classic culinary curriculum, which could still be a viable option for certain students, even if they maintain a mostly vegetarian lifestyle. There are some potential upsides to this approach, depending on your career goals as a vegetarian chef.

“If someone isn’t opposed to handling animal products and preparing the recipes, classmates and instructors can be called upon for tasting,” Chef Scott says. “Depending on the individual’s career goals, they may be called upon in a professional kitchen to work with meat-based ingredients.”

Related: Butter Alternatives

“It is also important to understand the difference between personal and professional life when it comes to cooking,” Chef Stephen says. “There are plenty of chefs that practice a vegetarian or vegan lifestyle while still being able to cook using animal protein because they have learned the techniques of cooking with animal proteins and what they should look and taste like. It is not impossible for a vegetarian to navigate the culinary program, but it will certainly be more difficult.”

Chef Stephen also points out that developing your own palate is an important part of any culinary school curriculum, however, and shouldn’t be disregarded.

“Culinary school is designed for students to learn techniques and basic skills for preparation, cooking and presentation,” he says, “but maybe largest of all, is the skill and ability to discern tastes and develop your flavor palate. If someone is choosing a vegetarian lifestyle and does not taste animal proteins, it may limit their success in the program.”

What are the Benefits of Choosing a Vegetarian Curriculum at a Culinary School?

In addition to being able to fully embrace a vegetarian lifestyle while attending culinary school and not being asked to handle meat, there are broader benefits to choosing a vegetarian culinary program, including an in-depth survey of vegetable cookery, plus specialized ingredients not typically found in regular cooking classes. (This includes seaweed, nut milks and cheeses.)

“Students also learn an in-depth strategy on how to navigate a plant-based kitchen in terms of seasoning, plating and menu planning, which are all essential skills when working or running a professional kitchen,” Chef Olivia says. “Classes include improvisational cooking sessions, as well as a seasonal dinner project,” she says, where skills must be translated into real-world, plant-based food service situations.

Finally, “the program also includes education of nutrition, healing through food and food philosophy from around the world, such as macrobiotics and ayurveda,” Chef Stephen says. “Our plant-based program fills a much-needed space in the modern culinary world.”

Plant-Based Culinary Arts Vegetarian Vegan & Vegetarian Plant-Based

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Plant-Based Culinary Arts

What’s the Difference Between Plant-Based and Vegan?

Fri, 22 Sep 2023 15:40:16 +0000

What’s the Difference Between Plant-Based and Vegan? abaker Fri, 09/22/2023 - 11:40 /sites/default/files/styles/width_1440/public/content/blog-article/header-image/vegan-vs-plant-based-HERO.jpg.webp?itok=G-nAHn7B September 22, 2023

By Pamela Vachon

“Plant-based” has been gaining traction as a term that describes a certain way of eating, but how does it differ from being vegan?

Veganism has long been understood as a way of eating that excludes not only meat, but eliminates all animal-based products and by-products, including dairy and eggs. The term “plant-based” however, has become a new way of describing a similar ethos.

When it comes to plant-based versus vegan diets, are there any major differences between them? The Institute of Culinary Education’s Chef Ann Ziata helps break down some of the nuances between vegan versus plant-based cooking and eating.

What Does Vegan Mean?

Vegan is a term that describes plant-based eating, but the term “vegan” often describes more than just a diet, but a particular lifestyle and ethos.

“Veganism is the abstinence of using any products made from animals,” Chef Ann says. “A vegan diet means that an individual only consumes 100% plant-based foods.”

For some individuals, though, being vegan often extends beyond food choices into other daily lifestyle considerations.

“A vegan lifestyle [can] also include animal activism, and avoids using leather, down, suede, dyes from beetles and products that have been tested on animals,” Chef Ann says.

Essentially, a vegan diet is one that is primarily concerned with animal welfare.

Plant-Based Culinary Arts students craft a seasonal multi-course menu as a part of their curriculum.

What Does Plant-Based Mean?

A plant-based diet is one that can technically be vegan, depending on the individual approach and accompanying lifestyle choices.

“A plant-based meal is a vegan meal,” Chef Ann says. “It will not contain any animal products, including meat, poultry, fish, milk, cheese, eggs and honey. All the ingredients must come from plants, like grains, vegetables, beans, fruits, nuts and seeds. Although not technically a plant, mushrooms are welcome in a plant-based menu.”

It’s often a matter of nuance, then, but when it comes to plant-based versus vegan, it may be related to what the driving factor is in choosing to eat only or mostly plants. In the case of veganism, it’s often an ethical concern, but with plant-based cooking, it’s often a health or agricultural consideration.

Plant-Based Culinary Arts at ICE

“I worked at a restaurant that was 100% plant-based with no animal products in any of the dishes,” Chef Ann says. “They did not use the term vegan because they were promoting eating more plants, not a vegan lifestyle. They were okay with using leather-bound menus, [for example].”

Furthermore, because it’s more related to health and agricultural welfare, the term plant-based versus vegan does leave room for the possibility of occasional or ethically raised animal products.

“Some people may consider themselves plant-based, but are technically flexitarian,” Chef Ann says. “Flexitarians eat plant-based foods the majority of the time, but will occasionally include moderate amounts of humanely sourced animal protein, especially if it’s also acquired from local farms.”

Does Plant-Based Ever Mean Vegetarian?

As far as whether plant-based is similar to a vegetarian diet, it’s the same as above — if an individual mostly eats only foods sourced from plants, and occasionally includes eggs or dairy products that have high ethical or environmental standards, then it’s possible to refer to this as a plant-based diet.

When it comes to the difference between vegetarianism and veganism, however, there is an important distinction.

“Vegetarianism includes dairy and eggs,” Chef Ann says.

That means that vegetarianism cannot ever be considered the same as veganism since animal by-products are consumed.

“Originally, it was known as lacto-ovo vegetarianism, but it's since been shortened. A pescatarian consumes fish, but not meat or poultry,” Chef Ann says.

What Are Some of the Benefits of Plant-Based Cooking?

Whether you call it plant-based or vegan, there are many benefits to considering eliminating meat and animal products from your diet. To begin with, the staple products for plant-based cooking are some of the most nutritive and typically align with the Mediterranean diet, which is considered one of the best approaches for heart-healthy eating.

“Whole grains, vegetables, legumes, fruits, nuts and seeds are incredibly nutritious and delicious,” Chef Ann says. "Minimally-processed plant-based foods are also high in fiber, full of phytonutrients, and help keep us properly hydrated.”

Furthermore, there is evidence that agriculture based on growing food crops rather than raising animals can have a significant effect on the planet's health as well as human health.

“When locally sourced, having a plant-based diet will also decrease your environmental impact,” Chef Ann says.

How to Cook Plant-Based Food: Tips from Vegan Chefs on Grilling Meat Alternatives

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