Enjoy Eat Manual - FOODIE COOKLET - PART 1 - A gourmet illustrated manual for international chefs

Foodie A GOURMET ILLUSTRATED MANUAL FOR INTERNATIONAL CHEFS COURTESY OF VAGAMONDO CREW SUPER AUTHOR & DESIGN: EMMA DI PIETRANTONIO EXTRA CONTENT INSIDE EVERYTHING YOU NEED LACTOSE EXTRA WORKSHOP TO KNOW ABOUT INTOLERANCE WHAT CONTENTS VEGETARIAN AND VEGAN IS IT Nutrients Illustrated Food Cards DIETS with explanation of what you can When your body says No to The world of vegetarian and vegan milk and all its friends. find in the aliments. people explained in a very simple way.

contents 1 INTRODUCTION 9 LACTOSE Welcome to Foodie - a gourmet INTOLERANCE- WHAT IS IT? illustrated manual for international When your body says No to milk and chefs! all its friends. Enjoy the journey! 10 HALAL 4 TELL ME YOUR DIET Not only a muslim diet. AND I’LL TELL YOU, 11 WHAT YOU EAT WHO YOU ARE! Nutritional properties An exhaustive article cross all of different food. possible diets. 12 SPECIAL CONTENT 5 EVERYTHING YOU Nutrients Illustrated Food Cards with explanation of what you can find in NEED TO KNOW the aliments. ABOUT VEGETARIAN AND VEGAN DIETS The world of vegetarian and vegan people explained in a very simple way.

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INTRODUCTION Foodie “Our food should be our medicine and our medicine should be our food. “ – Hippocrates This manual is the result of the Erasmus+ European Project in three phases Enjoy Eat- feeding the learning, learning to enjoy\" that took the first step in Bergolo, Italy in October 2019. This training was a learning experience with the aim to train 24 youth workers from 12 countries, guiding them in non- formal education activities, in the fields of cooking, food, nutrition and employability by a team of 3 trainers, supported by some volunteers. The manual \"FOODIE- a gourmet illustrated manual for international chefs”was created in order to illustrate, share and spread memories, knowledge, activities that can be revisited for the experience they include, because of what was learned in the project. We decided to call it \"FOODIE.\" by its very nature as content. A foodie is a person who has an ardent or refined interest in food and who eats food not only out of hunger but due to their interest or hobby. Welcome to this journey... get comfortable, let's go! FABIANO BRUNO - Project Coordinator FOODIE | 1

THERE IS NO GEORGE BERNARD SHAW TRUER LOVE THAN THE LOVE TOWARDS THE food FOODIE | 2

TELL ME YOUR Foodie DIET AND I'LL TELL YOU WHO YOU ARE! by Emma Di Pietrantonio When you get to work in the field of cooking or simple when you find yourself in activities regarding cooking and in the specific diets, you'll end up and realize that today is not too easy to make a choice, and knowing how many diets are coming up in this world. Every year something new appears. In the past the choice was much easier: meat lover or not meat lover? People look at you like an aboriginal if you pronounce the fact that you don’t eat meat, especially in cultures where eating meat means to be healthy. Nowadays the situation is completely revolutionary changed. Cross vegetarian, there are in the list pescatarian, indeed people that eat just fish instead of meat, vegan, that don’t eat also all the derivate from the animal (so eggs, milk, cheese, milk chocolate etc.) and then the list continues because we can find also raw vegans that eat just row vegan food, and everything of course doesn’t include the necessary diets, for example the people allergic to gluten, to which all kinds of cereal products are denied and still the coeliacs, and lactose intolerant people for whom soya yogurt have become the best friend. To help everybody there is the Tofu, a kind of a parallelepiped cheese, basically without any particular taste but marinated in soya sauce or other spiced herbs, can be an efficient protein replacement of meat. Let's not even talk about further allergies because they are misguided, but studying and knowing all this information, for Foodies has now become a real science not to be used lightly. Finally we find diets related to the religious world as the no- pork for Muslims, better known as halal diet. Which we will be soon telling you about. In short, let's get into this adventure of a thousand and one flavors, and we will see some good ones. But who said that eating is the easiest thing in the world? I wish I’ll always be a flexitarian! FOODIE | 3

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People become vegetarians Traditionally, research for many reasons, including into vegetarianism EVERYTHING YOU health, religious convictions, focused mainly on NEED TO KNOW concerns about animal potential nutritional ABOUT VEGETARIAN welfare or the use of deficiencies, but in recent AND VEGAN DIET antibiotics and hormones in years, the pendulum has ARTICLE BY CHRISTIAN KOSTOV & VICTORIA NIKOLOVA livestock, or a desire to eat in swung the other way, and This view is based on the a way that avoids excessive studies are confirming observation that the teeth and digestive tract in the use of environmental the health benefits of human body are more like those of non-meat eating resources. Becoming a meat-free eating. animals than that of carnivores. Some question the vegetarian has become more Nowadays, plant-based safety of meat as a food, at least in the way that it is appealing and accessible, eating is recognized as currently produced and marketed. There is also a thanks to the year-round not only nutritionally growing concern over the widespread use of antibiotics availability of fresh products, and hormones in the production of meat, and how more vegetarian dining sufficient but also as a human health may be affected by ingestion of drug- options, and the growing way to reduce the risk for saturated meat. culinary influence of cultures many chronic illnesses. As with largely plant-based awareness of the role of diets. The vegetarian diet has saturated fats and gained widespread cholesterol in obesity, popularity in recent years. heart disease, and cancer Some studies estimate that has grown, many people vegetarians account for up to have adopted a 18% of the global population. vegetarian diet as a type Apart from the ethical and of preventive medicine. environmental benefits of Others say that there is cutting meat from your diet, more to be concerned a well-planned vegetarian about than just fat and diet may also reduce your cholesterol, that, in fact, risk of chronic disease, human beings are simply support weight loss and not designed to property improve the quality of your digest and thrive on diet. meat. FOODIE | 5

It has been stated that if all the land currently This often extends to clothing, medicines, and used for animal grazing were put into grain, anything else in which animals or animal products legume, and vegetable production, there would are used. For example, a vegan would not use be no hunger and starvation in the world, as leather shoes or belts, cosmetics that have been there would be an ample supply to feed every tested on animals, down comforters, gelatin man, woman and child a nutritious diet. Other medicine capsules, woolen sweaters, or fur coats. concerns include: the rapid destruction of Concerns about vegetarian diets have focused particular environments, such as the mainly on the following nutrients: research shows rainforest, in order to support the beef that vegetarians generally get the recommended industry; mistreatment of factory-farmed daily amount of *b protein, which is easily animals; over-fishing of rivers and oceans, and obtained from dairy products and eggs. There are the destruction of other species in the process many plant sources that can help vegans meet (for example, dolphins that get caught in tuna their protein needs too, including peas, beans, fishing nets). In addition, a number of spiritual lentils, chickpeas, seeds, nuts, soy products, and teachings, including those of yoga, Hinduism, whole grains (for example, wheat, oats, barley, Jainism, and many Native American and other and brown rice). Vegetarians used to be told that aboriginal people, believe that all living beings they had to combine \"complementary\" plant are expressions of God. Therefore, all animals proteins (rice with beans, for example) at every are equally precious embodiments of Spirit, meal to get all the amino acids contained in meat and should be respected as such. The practice protein. Now, health experts say that such rigid of killing animals for food is thus abhorrent to planning is unnecessary. adherents of these religions and to be avoided except as necessary to sustain life (for example, in environments where there are few plant foods available). Most vegetarians do not eat meat, fish, or poultry, but they tend to consume dairy products and eggs. Many vegetarians also do not eat products that contain gelatin or other animal-based products. The vegan diet tends to be much stricter than most vegetarian diets. Meat, fish, poultry, dairy, eggs, and all other animal-based products, like honey, are entirely avoided. Moreover, any food or other (sometimes inedible) product that makes use of animals is avoided. FOODIE | 6 Foodie

SOURCES OF INFORMATION: Vitamin B12 is found only in Appropriately planned https://www.health.harvard.edu/s animal products, but those earch? products include dairy foods and vegetarian, including q=Becoming+A+Vegetarian eggs, so most vegetarians get all they need. If you avoid animal vegan, diets are healthful, https://www.healthline.com/nutri products altogether, you should tion/vegan-diet-guide#section15 eat foods fortified with vitamin nutritionally adequate, B12 (certain soy and rice https://www.medicalnewstoday.c beverages and breakfast cereals) and may provide health om/articles/8749 or take a vitamin B12 supplement to avoid a deficiency, benefits for the https://innerself.com/content/livi which can cause neurological ng/health/food-and- problems and pernicious anemia. prevention and nutrition/healing-diet/5911- Studies show that in Western introduction-to- countries, vegetarians tend to treatment of certain vegetarianism.html get the same amount of iron as meat eaters. But the iron in meat diseases. These diets are https://www.heart.org/en/health (especially red meat) is more y-living/healthy-eating/eat- readily absorbed than the kind appropriate for all stages smart/nutrition- found in plant foods, known as basics/vegetarian-vegan-and- non-heme iron. The absorption of the life cycle, including meals-without-meat of non-heme iron is enhanced by  vitamin C and other acids found pregnancy, lactation, in fruits and vegetables, but it may be inhibited by the phytic infancy, childhood, acid in whole grains, beans, lentils, seeds, and nuts. adolescence, older adulthood, and for athletes. Eating a plant- based meal every now and then, can help you lower your cholesterol and improve your heart health. And unlike a strict vegan or vegetarian diet, mixing in some meatless meals wont require you to give up your carnivorous ways. FOODIE | 7

“ALL YOU CHARLES M. SCHULZ NEED IS LOVE, BUT A LITTLE CHOCOLATE NOW AND THEN DOESN’T HURT.” Foodie FOODIE | 8

LACTOSE INTOLERANCE- Foodie WHAT IS IT? ― Rick Riordan, The Blood of Olympus by Haritina Sakova & Valter Liberts Muzikants “The whole crew sat on the deck, without a storm or a monster attack to worry about for the first time in days, and ate ice cream. Well, except for Frank, who was lactose intolerant. He got an apple.” Different than an allergy to milk, which is a negative reaction to First of all, some dairy products, such as yogurts, hard and one or more of the proteins found in milk, lactose intolerance is fermented cheeses and clarified butter contain negligible the body’s inability to digest the sugar lactose due to the lack of amounts of lactose and can be safe to eat for the mildly lactose the enzyme lactase, which splits the sugar molecule so that it intolerant. Furthermore, there are plenty of plant based milk can be digested. Should a person with lactose intolerance alternatives such as soy milk. And, since all you need in order to consume milk or milk products that contain lactose, she may digest lactose is the enzyme, you can just consume a lactase experience such symptoms as bloating, abdominal pain or supplement with your dairy containing meal and thus enjoy the violent expulsion of material from either gateway of the body. milky goodness. Did you know? Lactose intolerance is actually This happens because the lactose molecule cannot be directly the norm in the animal kingdom, as only the human animal absorbed in the intestines, so in the absence of lactase, passes consumes milk after infancy and the end of breastfeeding. We intact into the colon and ferments there, thus producing a large are able to do this because of a genetic mutation that happened amount of (smelly) gas. Lactose intolerance can be developed about ten thousand years ago in Northern Europe, which during a human’s life as it is simply the lack of the enzyme enables the life-long production of lactase. Human's life, as it is lactase and the amount of it decreases with age, somewhat like still lactose intolerant though - up to 95% of the population in the amount of hair on the head. Contributing factors can be the parts of Asia and Africa, in comparison to 10% in North Europe. exclusion of dairy from your diet as the amount of lactase The analogy of the amount of hair on your heads strong as the produced is reduced if the body grows unaccustomed, so if you baldness gene comes from North Europe as well. So if you are want to keep on eating cheese you had better not stop. Ever. ever sad that you’ve begun to look like a Medieval monk, Or, you know, eat it like once a week at least. Luckily there are console yourself with the fact that you can (probably) enjoy a plenty of options for lactose intolerant people. carefree (read:flatulence-free) ice cream on a summer’s day. FOODIE | 9

HALAL not only a muslim diet by Rebecca Arseni  Did you know that there are people in this world that do not eat Islam is not only a religion, it is a way of life with protocols, all types of meat? We want to introduce you an interesting rules and manners governing every facet of life. Since food concept that you can find in the Arabic regions, especially in is an important part of daily life, food laws carry a special Muslim religion. So, what is halal meat? Halal is the Arabic for significance. Muslims are expected to eat for survival, to permissible. Halal food is that which adheres to Islamic law, as maintain good health and not to live for eating. In Islam, defined in the Koran The Islamic form of slaughtering animals or eating is considered to be a matter of worship of God like poultry, dhabiha, involves killing through a cut of the jugular prayer, fasting, alms-giving and other religious activities. vein, carotid artery and windpipe. Animals must be alive and But, the Muslims are not the only ones who are not eating healthy at the time of slaughter and all blood is drained from the meat. There are also a category of Christian who do not eat carcass. During the process, a Muslim will recite a dedication, meat.The Seventh-day Adventist Church started  typically know as tasmiya or shahada.Stunning cannot be used to kill an do not eat “unclean” flesh, like that of pig, certain fish, and animal, according to the Halal Food Authority (HFA), a non- other animals that the Bible names as unclean. Many profit organisation that monitors adherence to halal Adventists are vegetarian (no meat) or vegan (no animal principles. The opposite of halal is haram, which means unlawful products, such as milk or eggs). All this information is for or prohibited. Halal and haram are universal terms that apply to you to understand why other cultures have a specific food all facets of life. These terms are commonly used in relation to diet. We also want to make you aware of what is the food products, meat products, but also in relation with specialists' view on this topic, so here are some facts. No cosmetics, personal care products, pharmaceuticals, food meat diet has many proven health benefits, especially ingredients and food contact materials. By official definition, when you follow a more plant-centric version. For example, halal foods are those that are free from any component that may decrease disease risk and improve health and may Muslims are prohibited from consuming according to Islamic increase lifespan. It is important to understand that there law (Shariah). Processed, made, produced, manufactured and/or is some alternative for meat•Fruits: bananas, apples, stored using utensils, equipment and/or machinery that have oranges, grapes, berries, peaches, pineapple, been cleansed according to Islamic law. Muslims eat to maintain mango•Vegetables: dark leafy greens, broccoli, bell a strong and healthy physique in order to be able to contribute peppers, sweet potatoes, carrots, onions, parsnips•Nuts their knowledge and effort for the welfare of the society. and seeds: almonds, cashews, walnuts, Brazil nuts, Muslims are supposed to make an effort to obtain the best sunflower seeds, sesame seeds, chia seeds, hemp seeds, quality nutritionally. It is mentioned in a Hadith that the prayer flax seeds•Legumes: beans, lentils, peanuts, peas•Grains: of a person is rejected by Allah if the food consumed is quinoa, rice, amaranth, barley, oats•Plant-based proteins: prohibited (haram). Here you have some examples of haram tofu, tempeh, edamame, seitan•Eggs: optional, and should food: Alcoholic drinks and intoxicants, Non-Halal Animal, Fat, be eaten in moderation•Low-fat dairy: optional, may Pork, Bacon / Ham and anything from pigs, etc. include low-fat dairy products like cheese, butter, milk, and ice cream, and should be eaten in moderation. FOODIE | 10 Foodie

WHAT U EAT Foodie nutritional properties of different foods. Article by Rokas Lisauskas A  nutrient  is a  substance  used by an Inorganic nutrients include nutrients such organism to survive, grow, and reproduce. as  iron,  selenium, and  zinc, while organic nutrients The requirement for dietary nutrient intake include, among many others, energy-providing applies to  animals,  plants,  fungi, compounds and vitamins. A classification used and protists. Nutrients can be incorporated primarily to describe nutrient needs of animals into cells for  metabolic divides nutrients purposes or excreted by cells to create non- into macronutrients and micronutrients. Consumed cellular structures, such in relatively large amounts (grams  or  ounces), as  hair,  scales,  feathers, or  exoskeletons. macronutrients (carbohydrates,  fats, proteins, Some nutrients can be metabolically water) are used primarily to generate energy or to converted to smaller molecules in the incorporate into tissues for growth and repair. process of releasing energy, such as Micronutrients are needed in smaller amounts for  carbohydrates,  lipids,  proteins, (milligrams  or  micrograms); they have and  fermentation  products subtle biochemical and physiological roles in cellular (ethanol  or  vinegar), leading to end- processes, like  vascular functions  or  nerve products of water and  carbon dioxide. All conduction. Inadequate amounts of essential organisms require water. Nutrients may nutrients, or diseases that interfere with be organic or inorganic: organic compounds absorption, result in a deficiency state that include most compounds containing carbon, compromises growth, survival and reproduction. while all other chemicals are inorganic. Let's see them in the special Nutri cards appositely FOODIE | 11 prepared for the manual! Enjoy!

Foodie Nutrients, illustrated Food Cards FOODIE | 12 by Emma Di Pietrantonio

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“Tell me what you eat, and I will tell ANTHELME BRILLAT-SAVARIN you what Foodieyou are.” – A GOURMET ILLUSTRATED MANUAL FOR INTERNATIONAL CHEFS This magazine is the follow up of \"ENJOY EAT feeding the learning, learning to enjoy!\" project, realised and published by Associazione Vagamondo. The European Commission support for the production of this publication does not constitute an endorsement of the contents which reflects the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained there in. All authors have full responsibility for content in full awareness of the copyright laws in force. All rights reserved 2021 CO AUTHORS: Fabiano Bruno Christian Kostov & Victoria Nikolova Haritina Sakova & Valter Liberts Muzikants Rebecca Arseni Rokas Lisauskas Emma Di Pietrantonio EDITOR & DESIGN: Emma Di Pietrantonio