by: Emma Snow

 by: Ben Ehinger

by: Austin Akalanze

by: Melinda Carnes

Gone are the days of serving American cheese on white bread. Now mealtimes are more exciting thanks to the wide variety of gourmet cheeses which come in many different textures and flavors. Gourmet cheeses can comprise the appetizer, main course, or even dessert.

Afuega’l Pitu is a very ancient
cheese made in the valley formed
by the rivers Nalon and Narcea.

Serving gourmet cheese is an art form unto itself. You shouldn’t mix more than five cheeses at a meal. Make a good impression by serving the cheese on a marble slab or silver tray. Do not crowd the try with bread or crackers. Use separate containers for both storing and serving gourmet cheese because mild cheese can absorb the flavors of the stronger varieties. If you like, blend the gourmet cheese with sliced onions or fresh fruit such as grapes or strawberries. This provides great visual as well as gastronomical appeal.

Gourmet cheese can be served at any point of the meal, but if used as an appetizer, it should be followed by a light meal since cheese itself is filling. Likewise, gourmet cheese can follow a light meal as a desert course.

Leave the cheese out of the refrigerator at lest 30 minutes before serving so it has a chance to warm up to room temperature. Just be wary in hot summer months that the cheese doesn’t set out so long it begins to sweat and lose its flavor.

The temperature of the cheese will have a great impact on its flavor and aroma, the true nature of the cheese being revealed when it is at room temperature.

Vegetable Suwalski with Paprika,
Morski, and Kurpianka. Includes
stunning bamboo cheese board
with matching knife.

If you truly love gourmet cheese why not consider joining a gourmet cheese club. You can receive a variety of gourmet cheese each month you are a member. Some recent selections include: Italian Taleggio cheese which had been matured in the caves of Valsassina, authentic Lancashire and Gaperon, which is of French origin.

About The Author Melinda Carnes is a staff writer at http://www.everything-gourmet.com/ and is an occasional contributor to several other websites, including http://www.womens-digest.com.

by: Randy Powell

Modern advertising is constantly pounding us with ads about how and where to eat. Or what we should be eating. Common sense tells us that a much of this “food” is unhealthy but it taste so good that you can’t resist. What is sure to eventually happen is a downward spiral of your physical health if you are not willing to change your diet.

As scientific research figure out what foods promote a strong and vibrant body, it is becoming clear that many of diseases that are connected to aging are the result of a poor diet. Eating a diet high in raw veggies and fruit would lower the risk of most of these diseases but are overlooked as refined sugar and starches are the preferred food of westerners. A diet abundant with raw food everyday will cleanse your body and began to normalize your body fat levels. By spending less energy on digestion, your body can detox properly and spend time repairing damaged cells.

The most important of the anti aging foods are the ones that are high in antioxidants. Free radicals are damaging to our bodies always being produced as a result of metabolism, so antioxidants are needed to remove the free radicals from the body before the particles can damage body cells. You should eat as much raw plant life as possible, particularly raw fruits, vegetables, and whole grains contain antioxidants. Eating raw nuts will introduce unheated vegetable oil to your body, which supplies lots of enzymes and antioxidants.

Eating 100% whole grains should be your focus because the body converts the sugar in these carbohydrate sources at a slow rate. The fiber from these grains can help you to quickly eliminate toxic waste from the body and the grains themselves are full of antioxidants much needed by the body. This is the type of diet consumed by our ancient ancestors, who stayed youthful and hard working into their senior years. Health food experts have claimed for decades about the benefits of a diet high in whole grains and the evidence is now overwhelming. Whole grains are the best way to get your daily supply of complex carbohydrates.

Check out igourmet’s selection
of nuts and snacks

Proteins should come from beans, nuts, and seafood. Healthy fats include olive oil and, to a lesser extent, other vegetable oils. Try to avoid fat from land animals. I personally endorse a diet of 50-70% raw food, just to give you a way to fit some of your favorite foods into your new way of living. Most people come to enjoy eating these wholesome foods. And they are able to enjoy good health longer into their senior years. An anti aging diet would really go a long way toward feeling the way a person should as they age.

About The Author Randy Powell thinks that the best way to beat disease is through an anti aging diet. Visit his Anti Aging nutritional website at: http://www.eating-veggies.com

by: Núria Roig
Extra virgin olive oil has become such a symbol of healthy eating that it is hard to believe that it was once accused of increasing the harmful cholesterol. It was a fat, so it had to be bad for us. Fortunately, we left those times behind and now olive oil and most fats are much better understood.

Visit igourmet to view their
extensive selection of olive oils

The main reason olive oil is healthy is because it is rich in healthy monounsaturated fatty acids. About 75% of that monounsaturated fat is oleic acid, which is very stable even at high temperatures. Moreover, our body processes oleic acid easier than other fatty acids.

Secondly, organic extra virgin olive oil also contains high levels of antioxidants like phenols, and vitamins E and A, which fight free radicals and thus prevent premature aging. Those antioxidants help neutralize the oxidation process, which is common to alls fats, and preserve the properties of olive oil too.

So, the fact that olive oil is capable of resisting oxidation at higher temperatures much better than seed oils makes it the safest vegetable oil for frying.

Many in the non-Mediterranean industrialized countries feel uneasy when a Mediterranean recipe calls for frying in olive oil. Frying is an old cooking technique that is very popular in the Mediterranean cuisines. It is as much an integral part of the healthy traditional Mediterranean diet as consuming raw olive oil with bread and salads.

Some olive oil tips for the kitchen

When heated up, olive oil expands in volume and food absorbs it less than other cooking oils. Therefore, you need a smaller quantity of olive oil.

If it didn’t burn in your frying pan, you can reuse olive oil up to three times. Some say even five times, but I personally never use it more than twice.

Olive oil transmits flavors between foods, so never fry meat in olive oil you used to fry fish and vice versa. My grandmother always kept a jar for fish and one for meat next to the olive oil bottle. It is the best way not to get flavors mixed up.

Finally, olive oil looks thicker than other vegetable oils, but this is only appearance as, contrary to popular belief, it has no more calories than sunflower oil, for instance.

Olive oil for your health

In the 13th century Arnau de Vilanova, doctor of the Catalan royal family, already realized that a moderate intake of olive oil enhanced the vital functions of the body. In the 20th century, the late American doctor, Ancel Keys MD, documented that the olive oil based Mediterranean diet reduces the risk of cardiovascular disease.

We see that contemporary research has confirmed what the Mediterranean peoples knew and practiced intuitively all along.

Heart disease is the Achilles’ heel of modern societies living at a frantic pace. Since Dr. Keys and his followers realized that we in the Mediterranean have a better cardiovascular health, the first medical studies on olive oil focused mainly on that area.

They proved that olive oil balances the cholesterol levels, can reduce the risk of a heart attack, can play a role in the prevention of arteriosclerosis, and fights high blood pressure.

Later, research was extended to other areas like digestion, cancer, and diabetes. The results have been very positive and olive oil usually comes through with flying colors.

One particular study concluded that with only two tablespoons of virgin olive oil every day you can begin to experience the health benefits that the Mediterranean peoples have enjoyed for so long. Incorporating it naturally into your eating practices is simple.

Integrating olive oil

The easiest way is to get into the habit of drizzling olive oil over slices of bread or toasts, consuming it as a dressing for sandwiches instead of butter, and adding it to salads with some salt.

Wherever you go in the Mediterranean, Morocco, Provence, Tunisia, Italy, Greece, Catalonia, Andalusia, or Majorca, you’ll find people eating their own combination of bread and raw olive oil.

As a Catalan I eat pa amb tomaquet, literally bread with tomato, almost every day: as part of my breakfast, as a snack, or, I admit, when I am too lazy to cook dinner. It is the Catalan bruschetta, so to say, and you can prepare it in no time with slices of bread or toasts, both are fine.

Here is the most basic recipe for pan tomaquet. Cut a very ripe tomato crosswise, rub the bread with one half on both sides, drizzle olive oil liberally over the bread and sprinkle some salt.

You can eat it plain or add any topping and accompaniment you like: cheese, tuna fish, an omelet, anchovies, figs, olives. Even with a chocolate bar at tea or coffee time, it may sound weird, but it is delicious.

Other recipes with raw olive oil are authentic allioli, salads with olive oil dressing, cold sauces like romesco, and sopa de farigola or thyme soup. As the Catalan saying goes: Sopa sense oli no val un dimoni, literally, Soup without oil isn’t worth a devil, meaning that a soup with no oil is junk.

Here is the recipe. In a soup pot, bring 2-quart ( 2 l) water to a boil together with 2 peeled garlic cloves and 2 sprigs thyme. Simmer for 10 minutes and drain. Place 1 or 2 slices of country- style bread on the bottom of each soup bowl, drizzle them liberally with extra virgin olive oil and ladle the soup over it. In the spring and summer this soup is also great with mint instead of thyme.

Recent studies have shown that the health benefits of the Mediterranean diet are not derived from olive oil alone, but from the Mediterranean diet as a whole. So, eat well and enjoy!

About The Author

© 2007 Núria Roig, mediterranean-food-recipes.com At http://www.mediterranean-food-recipes.com Núria Roig helps you explore delicious Mediterranean diet recipes, undiscovered Catalan cuisine, and the relaxed Mediterranean lifestyle from the inside. Visit http://www.mediterranean-food-recipes.com/ mediterranean-diet.html to keep up to date on the fascinating world of the healthy Mediterranean diet.

You might be SAD.  SAD (Seasonal Affective Disorder) affects many individuals during the short days of winter when vitamin D stores in the body are low.  Vitamin D is synthesized by the body during exposure to sunlight…but how many of us spend our winter days in a cubicle, leaving for work in the morning before the sun and returning home after it has set? 

Symptoms of SAD include sleep disorders, overeating and/or carb cravings, feelings of despair, misery, guilt, hopelessness, anxiety, lethargy, and joint pain or stomach problems.

There are a number of ways to combat SAD, all aimed at increasing vitamin D levels in the body.  Foods with naturally occurring vitamin D are usually animal derived, so vegetarian and vegan SAD-sufferers can ensure an adequate supply of vitamin D by eating fortified milk or soy milk, breakfast cereals, or taking dietary supplements.

Phototherapy has been suggested as a treatment, but according to this study, supplemental vitamin D appears to be a more effective treatment for SAD.  Speaking from personal (unscientific) experience, I have experienced SAD symptoms in early November for the past few years.  I took supplementary vitamin D this year and avoided symptoms almost entirely.

Better than supplements, though, is getting out and enjoying the winter sun when you can!  Snowshoeing, cross-country and downhill skiing, ice climbing, or simply sitting in a sunny window all help your body synthesize vitamin D, and may help you stay in shape and enjoy the winter months as well!

Vegetarian kids get plenty of good nutrients.
Don’t worry about vegetarian kids getting their nutrients. As with adults, a meatless diet is considerably healthier.

Protein: More and more health authorities agree that the optimal diet receives 65 percent of its calories from carbohydrates, 20 percent from fat and 15 percent from protein. You can get as much as 8 percent protein just from oranges or rice. Whole wheat bread is 16 percent protein, peanuts 18, beans 28 and tofu 34.

Fiber: A diet based on plant food provides about 60 grams of fiber per day. A meat- and dairy-based diet provides about 10 grams of fiber per day.

Minerals: All minerals, including calcium, iron, magnesium and zinc, originate from the ground. They are absorbed through the roots of plants and stored in plant parts. Greens like broccoli, collards, kale, celery, romaine lettuce and roots are rich in usable calcium. In fact, one cup of broccoli contains as much usable calcium as a 6-ounce glass of milk. Iron and magnesium are plentiful in many grains, beans, nuts and seeds. Zinc can be found in amaranth, whole wheat flour and wheat germ, almonds, cashews, filberts, raw sesame and pumpkin seeds, peanuts, and miso (soybean paste).

Vitamins: Plants make 11 of the 13 recognized vitamins: beta carotene (A), thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, pyridoxine (B6), biotin, folic acid, ascorbic acid, E and K. Vitamin D is synthesized by sunlight acting on cholesterol circulating through the skin. Vitamin B12 is synthesized by certain bacteria and a few algae. Neither animals nor plants make B12 , but animals store it. Only vegans who avoid all animal products are at risk for B12 deficiency. Five micrograms, or one tablespoon of brewer’s yeast will provide your child’s B12 needs.

By Lara Pizzorno, M.A., L.M.P. and Joe Pizzorno, N.D. from “Veggie Life,” May 1994

Due to the popularity of Simon Harris’ recent article on Vitamins for Vegetarians, I’ve decided to follow it up with some more information on vitamins for a vegetarian diet.

Obviously, “vegetarian” diets vary greatly - some include fish, eggs, even some white meats, while others exclude all animal products. Regardless, ensuring proper nutrition with any type of vegetarian diet takes some planning. Here are a couple of key areas to consider:

Protein
“How do you get enough protein?” is one of the most common questions posed to vegetarians by non-vegetarians. In fact, most Americans consume too much protein in their diets. It is likely that most vegetarians obtain sufficient protein in their diets from dairy products, soy and tofu, legumes, and cereals and grains. Still, vegetarians should research their individual requirements (see the resources below) evaluate their intake from time to time, especially if vegan.

Iron
Iron from plant sources is not as easily absorbed by the body as iron found in animal products. Vitamin C helps in iron absorbtion, so vegetarians should eat plenty of fresh fruits (citrus and cranberries are particularly rich in vitamin C) and vegetables, to ensure adequate vitamin C intake. Vegetarians that consume dairy products likely receive enough iron in their diets, but other good sources of iron include tofu, beans and other legumes, dark and green leafy vegetables.

Zinc
Zinc is a trace mineral that, much like iron, is more easily absorbed from animal products than vegetable. Two good zinc sources include legumes and wheat germ.

Vitamin D
Vitamin D is found only in animal products. Fortunately, the human body can produce its own vitamin D when exposed to sunlight! Vitamin D rich foods include fortified dairy and soy products.

Vitamin B-12
The human body only tiny amoutns of vitamin B-12, but this vitamin is only found in animal products. Vegetarians that eat dairy need not worry, but vegans should strive to eat fortified soy products and cereals, or consider taking supplements.

Calcium
Calcium is another mineral of particular importance to vegans. Good non-animal sources include broccoli, kale, dark leafy greens, and fortified soy products.

For more information on vitamins for vegetarians, please check out the following links:

• Dietary Guidelines for Americans 2005
• The Vegetarian Society - Information on Vitamins and Minerals

Excerpts taken with regard to Vegetarianism and Children

Kristin Higgins

As Americans become increasingly more health conscious, vegetarian diets are becoming more and more common. Produce-aisle signs stating eat 5 a day for better health are beginning to pay off, along with the USDA-DHHS Dietary Guidelines for Americans, which state: Many American diets have too many calories and too much fat (especially saturated fat), cholesterol, and sodium. They also have too little complex carbohydrates and fiber. Such diets are one cause of America’s high rates of obesity and of certain diseases-heart disease, high blood pressure, stroke, diabetes, and some forms of cancer (http://www.childsecure.com/veggie.htm) Different types of vegetarians include the vegan, who follows a strict diet excluding eggs, dairy, and all other animal products; the lacto-ovo-vegetarian, who eats a diet of mainly grains, vegetables, fruits, legumes, seeds, nuts, dairy products, and eggs, and excludes meat, fish, and poultry; the lacto-vegetarian, who excludes animal flesh and eggs; the ovo-vegetarian, who excludes animal flesh and dairy products; and the semi-vegetarian, who abstains from only red meat and poultry (http://www.penpages.psu.edu/penpages_reference/12101/121012505.html). Vegetarian diets have many health benefits, but can also lead to health detriments if proper precautions are not taken. Optimal health, however, can be reached through a carefully planned vegetarian diet.

…

Children with vegetarian diets face additional risks and health concerns. Gretchen Hill, Ph.D., associate professor of food science and human nutrition at the University of Missouri, Columbia, believes that many health problems arise among child vegetarians. My bet is those kids will have health problems when they reach 40, 50, or 60 years of age, she says, mostly because of imbalances with micronutrients [nutrients required only in small amounts], particularly iron, zinc, and copper. Hill believes that while vegetarian children will be missing iron from animal products, the most valuable vitamins may be copper and zinc. Copper is essential to the human body in that it builds the bodies immune system, and strengthens and builds red blood cells. A lot of Americans are marginal in this micronutrient, and as a result, are more susceptible to diseases. Children can’t meet their zinc needs without eating meat.

Children are also at risk of developing protein defeciency, which can lead to stunted growth (http://www.fda.gov./bbs/topics/CONSUMER/CON00138.html). Scientific evidence in support of Hill’s claims does exist. Nathan, Hackett, and Kirby (1997) assessed the growth of vegetarian children as compared to non-vegetarian children. Fifty vegetarian children ages 7 to 11, were compared to a control group of 50 omnivores of similar age, sex, and ethnic group. Main outcome measurements include height, weight, upper arm skinfold thickness, and mid-upper arm circumference measurements, and were taken at baseline and one year later. The results show that only the height increment of non-vegetarians was slightly greater, .47 cm, than that of the omnivores. The difference, however, was only apparent after allowing for father’s height, maternal smoking habit and number of siblings. The tendency for vegetarians to be leaner than the omnivores was not significant. It was concluded that vegetarian children grow at least as well as non-vegetarian children.

…

How to benefit from a vegetarian diet while avoiding the health risks

The Institute of Food Technologists recommends careful diet planning to ensure that vegetarians get adequate amounts of essential vitamins and minerals http://www.childsecure.com/veggie.htm. It is especially important for vegans, to ensure proper intake of calcium, vitamin D , riboflavin, and iron. Calcium supplements are recommended by the Institute of Food Technologists for pregnant women, breast-feeding women, infants, and children. Calcium needs can also be met by calcium fortified foods including tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes,, greens, and orange juice enriched with calcium. Vitamin D supplements may be needed if one does not receive adequate sun exposure, as sunlight is essential in the body’s production of vitamin D http://www.childsecure.com/veggie.htm. Five to 15 minutes of sun exposure a day is the recommended amount needed to ensure this production. Older people need to take special care, as their bodies synthesize vitamin D less efficiently and their sun exposure is usually limited. Vitamin D fortified foods such as soymilk and some cereals are also available. (http://www.penpages.psu.edu/penpages_reference/12101/121012505.html)

Protein deficiency can be avoided by combining legumes with seeds, grains, and nuts, which together provide high amounts of complete proteins. Substitute meat products such as vegetable burgers and soy dogs provide protein and are also fortified with B12 (http://www.fda.gov./bbs/topics/CONSUMER/CON00138.html).

Special care should be taken when planning the diets of for vegetarian children and adolescents, especially those with vegan diets. Foods high in calcium, iron, and zinc make up a large part of the daily diet. To meet energy needs, vegetarian children should eat frequent meals and snacks, along with foods higher in fat (http://www.penpages.psu.edu/penpages_reference/12101/121012505.html).

As with any dietary change, experts recommend a gradual shift to a vegetarian diet. An increase in dietary fiber from a vegetarian diet can cause intestinal discomfort from increased bulk, and it is recommended to slowly increase consumption of grains, legumes, seeds, and nuts http://www.childsecure.com/veggie.htm. To reap the greatest benefits of a vegetarian diet, one must include many different types of foods that provide a variety of vitamins and nutrients. The following list, compiled by the American Dietetic Association, provides vegetarians with nutritional guidelines to follow (http://www.geocities.com/Yosemite/9854/amhrt_vegdiet.html).

1.) Keep intake of sweets and fatty foods, which are low in nutrient density, to a minimum. Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.

2.) Use a variety of fruits and vegetables, including foods that are good sources of vitamin C. If you use milk or dairy products, choose low-fat or nonfat varieties.

3.) Limit eggs, if eaten, to 3 to 4 yolks a week.

4.) You do not have to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are fairly varied and caloric intake is high enough to meet energy needs.

…

Works Cited

Appleby PN, Thorogood M, Mann JI, Key TJ (1998). Low body mass index in non-meat eaters: the possible roles of animal fat, dietary fiber and alcohol. International Journal of Related Metabolism Disorders, 22, 454-60.

Barr SI, Prior JC, Janelle KC, Lentle BC (1998). Spinal bone mineral density in premenopausal vegetarian and nonvegetarian women: cross-sectional and prospective comparisons. Journal of American Dietetic Association, 7, 760-5.

Erhardt JG, Lim SS, Bode JC, Bode C (1997). A diet rich in fat and poor in dietary fiber increases the in vitro formation of reactive oxygen species in human feces. Journal of Nutrition, 127, 706-9.

Krajcovicova-Kudlackova M, Simoncic R, Klvanova J, Bederova A, Babinska K, Grancicova E (1997). The plasma profile of fatty acids in vegetarians. Bratisl Lek Listy, 1, 23-7.

Nathan I, Hackett AF, Kirby S (1997). A longitudinal study of the growth of matched pairs of vegetarian and omnivorous children, aged 7-11 years, in the north-west of England. European Journal of Clinical Nutrition, 51, 20-5.

Thomas EL, Frost G, Barnard ML, Bryant DJ, Taylor-Robinson SD, Simbrunner J, Coutts GA,Burl M, Bloom SR, Sales KD, Bell JD (1996). An in vivo 13C magnetic resonance spectroscopic study of the relationship between diet and adipose tissue composition. Lipids, 2, 145-51.

First time visitors arriving in Thailand at the start of any October might be puzzled by the myriad of eye-catching bright yellow pennants displayed by street vendors or nowadays even strung out in front of restaurants. What it simply means is that the annual Vegetarian Festival is upon us once again.

This unique Thai festival had its origins on the southern island of Phuket some 180 years ago and has gradually spread to virtually all parts of the kingdom. Rather surprisingly, it is actually of Chinese origin and not really Thai at all. It began among the Chinese immigrants who had flocked to Phuket in the early 19th Century to work in the tin mines that once provided the island’s economy. According to local historians, about the year 1825, a mysterious epidemic struck the Chinese miners and their leaders met to discover the cause. They noted that the traditional Chinese rituals were being neglected, and the mining community was accordingly ordered to undergo a period of fasting as a penance. After nine days, the disease vanished as mystifyingly as it had arrived.

Now no one likes going hungry for days on end, so the village elders decided on a compromise. They vowed that each year on that anniversary the Chinese on the island would practice a period of cleansing by adopting a vegetarian diet. Offerings to the Chinese divinities would naturally be made and a strict code of conduct would be followed, which included sexual abstinence and foregoing the consumption of alcohol. As the years went by, something bizarre also took place. Individuals spontaneously began to be “possessed by spirits” during the festival and would take to impaling themselves with sharp object or slashing themselves with razor sharp knives. Yet once the spirit had left them, there would be no visible wounds or even the slightest scars. This Hindu like self-mutilation naturally drew Thai tourists to the island, and these Thais carried the idea of a vegetarian festival back to their home provinces.

Nowadays, the Vegetarian Festival is observed in virtually every fair sized city in Thailand. The yellow pennants one sees bear a Chinese character in red, with the Thai word “jeh” next to it. Both mean vegetarian. Any vendor displaying these flags will be selling flesh free food and the restaurants will have adapted their usual recipes to meatless cooking.

In Bangkok, the Vegetarian Festival is best seen in Yaowarat – the city’s picturesque Chinatown. It begins there on the first day of the 9th month of the Chinese lunar calendar with ceremonies similar to those on Phuket. Even before that, Chinatown residents will have started stocking up on vegetarian meat substitutes – usually high protein soy bean products, and it has been estimated that meat sales drop by as much as 70 percent during the ten days of the festival.

But the festival is not merely limited to Chinatown or the Chinese-Thais. Many ethnic Thais and even foreign expats welcome the change to a vegetarian diet, and perhaps one restaurant in five will switch over. In fact, vegetarian tourists have been known to plan their visits to the kingdom to coincide with this period.

The dishes offered during the Vegetarian Festival are nothing short of delightful. All of the Thai favourites are available, but with a slightly different twist. Instead of tom yam gung (spicy shrimp soup), there will be tom yam jeh (spicy vegetable soup). Gaeng matsaman, a delicious southern Thai curry made with chicken, potatoes, onions and peanuts, instead will have the chicken replaced by tofu. Gaeng kiao wan, a mild green curry usually made with chicken or fish, will now be made with soy protein. Mushrooms of all types will be used in abundance, and the big yellow Japanese soba noodles are used to produce a version of kweitiou pat Thai (noodles fried Thai style) that is well worth waiting for.

In fact, Thailand’s Vegetarian Festival is probably one of the best times to visit the country, even though it does fall within the rainy season. After all, you can always carry an umbrella. And the choices of food offered at this time of year rival the best of any cuisine that Asia has to offer.

So next time you come to Thailand, look for those yellow pennants. If it is not that time of year, just tell your waiter you want to try the aharn jeh, the dishes on the vegetarian menu. Most restaurants will have one. It makes a pleasant break from the usual meat heavy diet that is so common in the west.

Aharn jeh aroy mahk! Thai vegetarian food is delicious. Try it and see if you don’t agree. You should also visit us on http://www.foodinthai.com where you will be introduced to the origins and types of Thai food, Thai cooking, courses and the various Cooking Schools in Thailand. We hope you will stay with us and enjoy learning more about it.

There are a lot of vegetarians amongst us, some by circumstance and some by choice. Those that are vegetarians by choice can be divided into two general groups, those that do not eat meat, poultry or fish, but do consume dairy products as – in theory – the animals are not harmed or killed by the gathering of those products. Vegans, however, use no animal products whatsoever.

There are many health benefits to a planned vegetarian diet, as opposed to the unplanned vegetarian diets that result from poverty and a lack of food availability. However, there are also some special precautions that need to be taken to safeguard nutrition, as adequate amounts of some of the most important nutrients can be more difficult to obtain. This is especially true for those following the more restrictive vegan diet.

The body is a complex and delicate system, and the foundation of all of its functioning is chemical and electrical actions, interactions and reactions. The operation of this system rests firmly upon the balance of these chemicals. The majority of the chemicals in these essential physical processes come from the food that we eat, from the nutrients that come from its consumption. Thus, nutrition has a deep influence of the health of the body and the quality of its functioning.

Because the brain, like the body, functions on chemical reactions and electrical impulses, the processes of cognition, emotion, and so on, are also affected by nutrition. In fact, deficiencies in certain vitamins and minerals can result in mental illness and retardation, as well as cognitive dysfunction and difficulties and emotional instability.

The Vitamin B complex offers a perfect example of how vegetarians must pay special attention to their diets to ensure peak performance of body and mind. The Vitamin B complex is involved with every major system in the body and has a role in almost every important bodily process. It is essential to mental health and functioning, and essential to life itself. However, there are certain Vitamin B complex vitamins that need special attention by vegetarians, as vegetarians do not consume the richest sources of these vitamins.

The richest sources of Vitamin B2 are milk and organ meats. It is available in enriched breads and cereals, but care must be taken to consume the right amount daily. Niacin and Vitamin B6 are other B complex vitamins in which the richest sources are meats and, again, are available in smaller concentrations in enriched breads and cereals. Vitamin B12 is only found in animal products. It is important to note that vitamin B12, in addition to being important to the production of red blood cells, is essential for the normal growth of children.

Nutritional supplements can serve to enhance the health benefits of the vegetarian lifestyle. Indeed, they can serve to prevent the serious health consequences that vitamin deficiency can cause. Nutrition is especially essential for children, as their minds and bodies are growing and developing. If you are vegetarian or vegan, you may want to consider the complete, safe and reliable nutrition that dietary supplements can provide.