National Farmers Market Week

We visited a local market in Tamarac, Florida, to celebrate National Farmers' Market Week. The group is known as the Community Farmers Markets of South Florida. 

"As a food photographer, my visual senses came alive; as an explorer of foods, the smells and flavors were enticing; and as a dietitian, my mind raced with the food combinations, satisfying the senses and nutritional needs." Sandra Frank, Ed.D, RD, LN, FAND

Farmer's markets are worldwide and reflect an area's culture and economy. They often feature locally grown produce, meats raised humanely, handmade farmstead cheeses, eggs and poultry from free-range fowl, and heirloom produce.

"Farmers grow the food, talk about how they grew the food, and learn from the shoppers who, in turn, prepare the food for family dinners. The farmers market is where food is both fuel and culture, and thus where we grow healthy communities." - Richard McCarthy, founding President of the Farmers Market Coalition and Executive Director.

The Farmers Market Coalition (FMC) is a 501(c)(3) nonprofit dedicated to strengthening farmers' markets for the benefit of farmers, consumers, and communities. 

Twelve Reasons to Visit a Farmers' Market

 Alice Henneman, RD

Food Safety and the Farmers Market

With the number of farmer's markets increasing throughout the country, food safety inspectors are working harder to ensure consumers get safe products when they shop.

Abbey Harding is a food safety inspector for the Michigan Department of Agriculture. Part of her job is to inspect farmer's markets, like the one in Grand Rapids, to ensure vendors comply with current regulations.

An inspector looks at the labeling. Vendors need to specify where their products are grown. Typically, packaged goods vendors must list weights, ingredients, and whether the product requires refrigeration.

"If it's coming from a licensed source, we'd check with license control," Abbey Harding said. Michigan vendors need to be licensed, and if they process food, they may be subjected to inspection at their facility.

Resources.

USDA, Farmers Markets

Community Farmers Markets of South Florida. Current Farmers Markets are located at the following places:

• Plantation Farmers Market, a year-round adventure, every Saturday from 8-2, in Volunteer Park on Sunrise Blvd, between NW 188th Ave and Flamingo Road.
• Tamarac Farmers Marke is also a year-round market, held every Sunday from 9 to 2 on the NW corner of Southgate and University.
• Boynton Beach Farmers Market, year-round every Saturday from 9-2, on the SE corner of Boynton Beach Blvd and Federal Highway.
• Margate Farmers Market is a seasonal market open from November to April.

The Ultimate Balancing Act: Meet the Sandwich Generation

The Sandwich Generation refers to a group of individuals who find themselves in a unique position, caring for their elderly parents while also supporting their own children. This generation embodies dedication, patience, and compassion, making it a cause for celebration and recognition. The primary aim is to raise awareness about the unwavering efforts of these individuals and ensure they receive the support they need.

Sandwich Generation Month is observed annually in July in honor of this extraordinary group. During this time, the community comes together to better understand the specific challenges faced by this generation and highlight the various support systems available to them as they navigate the complexities of maintaining multi-generational households.

According to data from the Pew Research Center, slightly over one in eight Americans aged 40 to 60 finds themselves in this dual role of raising their own children while caring for aging parents. This statistic underscores the growing significance of the Sandwich Generation and the importance of acknowledging their remarkable contributions.

Sandwich Generation

Reference.
1. Learn more about the Sandwich Generation. 
2. Sandwich generation moms feeling the squeeze, American Psychological Association.

Culinarians Day A Tribute to the Culinary Arts Profession

Culinary education is available from a wide number of institutions offering diploma, associate, and bachelor degree programs in culinary arts. Depending on the level of education, this can take one to four years. An internship is often part of the curriculum. Most professional kitchens follow the apprenticeship system.

These are some of the most well-known culinary schools in the food-service industry and culinary arts.

The Culinary Institute of America

Johnson and Wales University

New England Culinary Institute

Le Cordon Bleu International

Health and Nutrition

About twenty years ago, a dear friend who was a chef told me, “If it is not made from real butter and real cream, it is not real food.” Sadly, he passed away from heart disease.

Nutrition and food safety is now a part of all culinary school curriculums. Some dietitians have certification in the culinary arts and are creating healthy cuisines that have grown in popularity.

More chefs are teaming up with dietitians to meet the community's needs. Even Elmo and White House Assistant Chef Sam Kass talk about the importance of healthy and delicious school meals.

The videos below give you a history of the profession during the 20th and 21st centuries. As we move towards the present, you will notice how health and nutrition play an important role in the development of new cuisines and the modification of traditional favorites.

American Culinary Federation

The American Culinary Federation, Inc. (ACF), a professional organization for chefs and cooks, was founded in 1929 in New York City by three chefs’ organizations: the Société Culinaire Philanthropique, the Vatel Club and the Chefs de Cuisine Association of America. They are an organization based on promoting the professional image of American chefs worldwide through education of culinarians at all levels.

In 1976, ACF forever changed the culinary industry by elevating the position of the executive chef from service status to the professional category in the U.S. Department of Labor’s Dictionary of Official Titles. Since this change, the culinary industry has grown tremendously.

ACF is the culinary leader in offering educational resources, training, apprenticeship and programmatic accreditation designed to enhance professional growth for all current and future chefs and pastry chefs. In addition, ACF operates the most comprehensive certification program for chefs in the United States. ACF is home to ACF Culinary Team USA, the official representative for the United States in major international culinary competitions, and to the Chef and Child Foundation, founded in 1989 to promote proper nutrition in children and combat childhood obesity.

The American Culinary Federation (ACF)
Culinary Team USA 2012

Seven chefs unite to take on the challenge of their careers. They will compete in a global event to test their skills like never before. They are ACF Culinary Team USA.

Elmo joins White House Assistant Chef Sam Kass in the White House kitchen to talk about the importance of healthy and delicious school meals following President Obama's signing of the Healthy, Hunger-Free Kids Act.  This legislation is an important step forward toward ensuring that no child goes to school hungry and that all children have access to healthy, nutritious foods at school.



Research Chefs Association (RCA)

Formed in 1996 by a group of food professionals with a common interest in the challenges facing the profession. RCA has become the premier source of culinary and technical information for the food industry, with a professionally diverse membership including chefs, food scientists, and other industry professionals who are shaping the future of food research and development.

What is Culinology®?
"It is the blending of culinary arts and food science, promoted by the Research Chefs Association. This fast-growing discipline is gaining popularity in the industry and popping up in degree programs at the college level because the food product development industry is demanding that their professionals have a combination of
culinary and food science skills."

  

Taste Beyond Flavor: The Five Senses of Eating.

How The Five Senses Affect Food Choices

International Picnic Day. Your Guide to the Perfect Picnic

June 18 is International Picnic Day, an informal food holiday. On this day, food is brought from home or a market and eaten outdoors. 

The origin of picnic day dates back to medieval times. After a successful hunt, people would gather outside for a picnic. International Picnic Day was possibly developed and promoted to bring families together for outside activities, family reunions, exercise, relaxation, and an appreciation of nature.

Traditional foods served on International Picnic Day include salads, sandwiches, beverages, and desserts. If a grill is available, include cooked meats, fish, poultry, and vegetables. 

Picnic Food Safety

Before setting out your picnic feast, ensure your hands and surfaces are clean.

Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry, and seafood should be packed while frozen to stay colder longer.

Pack beverages in one cooler and perishable foods in another. This will prevent the perishable foods from being exposed to warm outdoor temperatures.

Limit the times the cooler is opened to keep the contents cold longer.

Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.

Rinse fresh fruits and vegetables under tap water before packing them in the cooler.

Picnic Recipes.
1. Top Picnic Recipes. Good Foods.
2. Perfectly Portable Picnic Recipes, Food Network.
3. Best Picnic Recipes That Are Easy to Make and Take with You, Country Living.
4. Picnic Recipes, Allrecipes

For more food safety tips, visit 

http://www.fightbac.org

National Iced Tea Day - Iced Green Tea with Mint and Lemon

Iced Green Tea with Mint and Lemon


Relax and stay hydrated with some herbal iced tea.

All teas come from the Camellia sinensis tea plant - whether black, green, white or oolong tea. The difference is in the way the leaves are processed. The Camellia plants are rich in polyphenols and antioxidants. Research suggests regular tea drinkers (2 or more cups a day) have a lower risk of heart disease, stroke, and lower LDL cholesterol. 

Iced tea is a form of cold tea, usually served in a glass with ice. It may or may not be sweetened. Iced tea is also a popular packaged drink. It can be mixed with flavored syrup, with common flavors including lemon, peach, raspberry, lime, passion fruit, strawberry, and cherry. While most iced teas get their flavor from tea leaves (Camellia sinensis), herbal teas are also sometimes served cold and referred to as iced tea. Iced tea is sometimes made by particularly long steeping of tea leaves at a lower temperature (one hour in the sun versus 5 minutes at 180-210 °F / 80-100 °C). Some people refer to this as "sun tea." Additionally, it is sometimes left to stand overnight in the refrigerator.  From Wikipedia

  

June, Migraine & Headache Awareness Month Headaches and the Food Connection

 Headaches and the Food Connection

Elaine Magee, RDN, lists Ten Food Steps to Free Yourself from Headaches. Some tell you what to avoid and others tell you what may help.

• Keep a headache and diet diary.
• Avoid skipping meals. Eat when you're hungry, and stop when you're comfortable.
• Limit caffeine to a moderate and consistent amount daily or eliminate it completely.
• Avoid eating a high-fat diet.
• Switch to plant and fish sources of omega-3s when possible.
• Find out if NutraSweet is not so sweet for your headaches.
• Limit tyramine-containing foods if you appear to be sensitive. (Link to a Low Tyramine Headache Diet from the National Headache Foundation
• Avoid certain additives if sensitive (MSG, nitrate/nitrite).
• Beware of certain dehydrating beverages - those containing alcohol and caffeine. Stay hydrated as much as possible.
• Work a couple of magnesium-rich foods into your day if you have hormonal headaches. Examples of magnesium-rich foods: Almonds, whole-grain bagel, barley, black beans, black-eyed peas, bran cereal with raisins, Brazil nuts, 100% whole-grain bread, brown rice, bulgur, cashews, and Wheat Chex

Multicultural American Child Awareness Day

Today is a wonderful day to celebrate the many cultural foods that make up the American Cuisine. The diversity can be seen as we travel across the country. There are regional differences and the influences of immigrants from all over the world.

New England is known for seafood, particularly lobster, and creamy clam chowder. The Southern states are known for collard greens (leafy greens), chicken and dumplings, black-eyed peas, and cornbread. Grits is a popular breakfast dish in the South. The Midwest has traditionally been a beef and grain-producing area so meats, potatoes, and breads are foods found there. In the Pacific Northwest fresh salmon is a specialty and in the Southwest, the Mexican influence can be seen. California and Hawaii are both known for growing many different fruits, and Alaska is known for its fish and King Crab.

United Tastes of America: An Atlas of Food Facts and Recipes from Every State!

As a nation of immigrants, our foods have expanded to include worldwide cuisines, traditions, and religious influences. Many ethnic dishes are joining the American food culture and are seeing an incredible boost in familiarity, approval, and consumption.

Foods from All Over the World

Healthy Choices
Table of Cuisines (from Menu Solutions)

Cuisine Healthier Choices Limit Delicatessen Selections Extra-lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain breads; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad. High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium). Pizza Parlor Selections You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.   Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies. Sandwich Shop Selections Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle. Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything." Submarine Shop Selections Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.  Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa), and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets. Chinese Selections Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only). Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt. Indian Selections Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit. Italian Selections Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices. Garlic bread; stuffed pasta (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads. Japanese Selections Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish). Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces. Mediterranean (Middle East) Selections Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt. Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets, and tahini. Mexican Selections Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells; moderate corn or flour tortilla, using minimal oil; ceviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing. Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas. Thai Selections Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices. Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.

June 2, MyPlate Birthday

MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means:

• Focus on variety, amount, and nutrition.
  
  
• Choose foods and beverages with less saturated fat, sodium, and added sugars.
  
  
• Start with small changes to build healthier eating styles.
  
  
• Support healthy eating for everyone.

Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.

MyPlate was launched on June 2, 2011.

World Day for Cultural Diversity Exploring Food Diversity

Today is a beautiful day to celebrate the many cultural foods that make up American Cuisine. The diversity can be seen as we travel across the country. There are regional differences and the influences of immigrants from all over the world.

New England is known for seafood, particularly lobster and creamy clam chowder. The Southern states are known for collard greens (leafy greens), chicken and dumplings, black-eyed peas, and cornbread. Grits is a popular breakfast dish in the South. The Midwest has traditionally been a beef and grain-producing area, so meats, potatoes, and bread are foods found there. Fresh salmon is a specialty in the Pacific Northwest, and the Mexican influence can be seen in the Southwest. California and Hawaii are known for growing many different fruits, and Alaska is known for its fish and King Crab.

As a nation of immigrants, our foods have expanded to include worldwide cuisines, traditions, and religious influences. Many ethnic dishes are joining the American food culture and are seeing an incredible boost in familiarity, approval, and consumption.

Foods from All Over the World

Healthy Choices
Table of Cuisines (from Menu Solutions)

Cuisine Healthier Choices Limit Delicatessen Selections Extra-lean corned beef, pastrami, roast beef, beef brisket, and turkey breast are best. Whole wheat or multi-grain bread; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad. High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium). Pizza Parlor Selections You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.   Fat starts with the basic cheese, so avoid extra cheese, particularly mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, prosciutto, and anchovies. Sandwich Shop Selections Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups such as barley, beef, chicken, lentils, split peas, and vegetable noodles are tasty. Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything." Submarine Shop Selections Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.  Omit meats like bologna, Italian cold cuts, salami (hard or Genoa), and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets. Chinese Selections Order plain steamed rice, boiled, steamed, or stir-fried vegetables (ask for little oil), moderate fish and shellfish, non-fried tofu, skinless poultry, or egg rolls (insides only). Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork, and pickled foods; excess soy sauce; ask the chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt. Indian Selections Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit. Italian Selections Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices. Garlic bread, stuffed pasta (ravioli and lasagna), fried eggplant, meatballs or sausage, sauces with butter, cream, oil, and wine base, pesto sauce, cheese-filled or parmesan-style dishes, spumoni or tortoni ice cream. Beware of risotto rice, polenta, high-fat, high-sodium prosciutto ham and pancetta, veal cutlets, and Caesar salads. Japanese Selections Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish). Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces. Mediterranean (Middle East) Selections You can order couscous, bulgar, pita bread, and legumes such as chickpeas, fava beans, lentils, hummus, grape leaves, and yogurt. Phyllo dough dishes are used for sweet desserts such as baklava, feta, and kasseri cheese, excess anchovies, and olives, high-sodium foods, feta, olives, and sausage, appetizers in general, except salads, and excess fat from butter, olive oil, omelets, and tahini. Mexican Selections Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells; moderate corn or flour tortilla, using minimal oil; ceviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce, spicy meats, diced tomatoes, salsa verde, picante or tomato sauce, and Mexican salads as appetizers, with salsa as the dressing. Chips, nachos, super nachos, chili con queso, fried taco or tortilla shells, guacamole, sour cream, cheese, refried beans, beef and pork dishes, olives, and items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas. Thai Selections You can order steamed rice, broth-based soups (tom yum koang and pok taek), non-fried proteins such as chicken, seafood, and tofu, vegetables, satay, or steamed mussels, or salads with light dressings made with Thai spices. Excess sodium, soy sauce, sugar, MSG, coconut milk, coconut oil, cream dishes, high milk, sodium soups, fried appetizers, curry or curry sauce, fried eggplant, cashew and peanut toppings. Resources 1. United Nations. World Day for Cultural Diversity