The Expert

Pasit Kanasirichainon

Pasit, 27, holds a Bachelor of Science in Nutrition and Dietetics from Chulalongkorn University and currently works as a speaker for Network of Fatless Belly Thais while also taking care of the Facebook page What Did She Eat (muea wan pa tan arai, www.fb.com/whatdidsheeat).

The Restaurant

Broccoli Revolution

With its high ceilings, abundant natural light and jungle of ferns, this vegan restaurant certainly looks the part. But any health pretensions aside, there’s enough sin going on to make the saintly sounding soups, salads and mains exciting—even for meat eaters. 899 Sukhumvit Soi 49, 02-662-5001. BTS Thong Lo

The Dishes

Korean Kimchi Fried Rice (B170)

Taste: 

Health: 

The fried rice features little veggies like peas, corn and carrot in addition to kimchi, and comes with nice charred notes. We found the dish too oily and the kimchi slightly too salty
 

Zuchhini Canap (B250)

Taste: 

Health: 

Grilled slices of zucchini substitute in for bread in this version of bruschetta. The mixed chopped walnuts and tomato on top are very well seasoned.
 

Tofu Satay (B160)

Taste: 

Health: 

The skewered tofu chunks are marinated with the same spices used in pork satay, thus giving out a familiar aroma. The skewers come out pretty oily, leading us to believe they’re fried, rather than grilled. However, the side peanut butter sauce and arjard compliment the dish very well.
 
THE VERDICT AND TIPS: Eating vegan doesn’t always mean eating healthy. In this case, the excessive amount of oil used is a warning sign. That said, Broccoli Revolution provides creative alternatives for vegetarians, only you have to make sure to balance your diet to not take in too much fat and too little protein. Lack of protein in a meal can lead to overeating as you may not feel full.

The Expert

Savita Sresthaporn

Savita, 26, also known online as @mshappydiet, has blogged about health food for more than three years. She’s equipped with a Plant Based Nutrition certificate from Cornell University and a Nutritional Therapy certificate from Oxford College, while also currently pursuing certification from the Institute of Integrative Nutrition.

The Restaurant

Brekkie

The stylish cafe promises diners healthier options of hearty classics. Ingredients like quinoa, avocado, spirulina, flaxseed, acai berry and chia seed dominate the menu, substituting for other carbohydrates and fatty options. It’s not marketed as a “clean food” joint as such, but rather a good place to start for people who want to eat healthier. 6/9 Sukhumvit Soi 39, 083-656-6141

The Dishes

Spicy Mango Quinoa Salad (B250)

Taste: 

Health: 

You can tell from its look that this dish is inspired by yum pla dook foo (crispy fried minced catfish salad). Shredded green mango is mixed with quinoa, pomelo, toasted almonds and pomegranate, then topped with crispy fried salmon flakes which make this sharply sour salad feel a whole lot less healthy.
 

Avocado Toast (B240)

Taste: 

Health: 

Sitting on a dab of balsamic sauce, a slice of whole-wheat toast is topped with smashed avocado, smoked salmon, poached egg and sprinkled with sesame. Here, you get the real taste of healthy food—less-seasoned ingredients with just a touch of saltiness from the smoked salmon, richness from the avocado and grainy wholewheat bread. 
 

Holy Basil Fried Quinoa with Pork Shoulder Steak (B280)

Taste: 

Health: 

This dish looks and tastes just like a good ol’ krapao fried rice, only made with quinoa and a poached egg. Still, it’s as oily as you’d expect from a normal fried rice. The accompanying pork shoulder steak is well-seasoned but not the leanest cut you could find.
 
The Verdict and TipsBrekkie doesn't claim to be a cafe for clean-eaters. However, it does get points for offering well-rounded options that cover protein, carbs, fat and vegetables. Those who are on a diet will have to avoid items like fries. Check out the ingredients and ask questions like what oil they use for frying. Rice bran oil, for example, is a better choice than other vegetable oils.

The Expert

Suchaya Satidpitakul

Suchaya, 33, earned her Masters of Science in Nutrition and Dietetics from Mahidol University and has been working as a dietitian in a hospital since. Her current job includes working with a full medical team to provide holistic care for patients.

The Restaurant

Rasayana Raw Food Cafe

In keeping with Rasayana Retreat wellness center’s treatments, this cafe in front of the spa serves only raw vegan food. Not only are the dishes made without meat, wheat, dairy products or processed food, but they’re also strictly prepared at temperatures under 42 degrees Celsius. 57 Sukhumvit Soi 39, 02-662-4803

The Dishes

Mock Salmon Sushi (B180)

Taste: 

Health: 

It’s basically a salad roll in seaweed. Along with crispy fresh vegetables like shredded carrot and lettuce, the “mock salmon” comes in the form of a nut puree. It’s all topped with a carrot puree sauce with some hints of shoyu, which when combined with the seaweed somehow do remind one of sushi.
 

Kale Salad (B180)

Taste: 

Health: 

Kale, carrot, tomato, avocado, raisin, cabbage and onion get chopped up and mixed with sesame seed and honey miso dressing, which satisfyingly mildens the leafy taste of all the vegetables.
 

Mushroom Marinara Pizza (B200)

Taste: 

Health: 

The flaxseed crust pizza is also a fine interpretation of the less healthy dish it imitates, with a nutty, slightly salty, flavor-packed crust topped with seasoned mixed tomato, carrot and cucumber, marinated mushroom and nut-based sauce.
 
The Verdict and Tips:  On the plus side, the food here comes fresh and with little processing, resulting in less sodium volume. Dishes are packed with fiber from vegetables and good fat from grains. However, it lacks essential sources of protein, especially when even soy products aren’t served here. Vegetarians should eat a wider variety of food to cover all their body’s needs.

TIPS

HOW TO EAT WELL ANYWHERE

Burger Joints

“It seems impossible to eat right at a burger place. You walk into a shop with that monstrous craving, and I tell you: Just go for it. Holding out will only lead to a ‘revenge return,’ where you’ll find validation to binge. If you go for your burger, try to cut out sides like fries and sugary sodas, instead. I personally like Mos Burger as it’s portioned a bit smaller so you don’t end up overeating. Side fries in the set can also be changed to salad, and they provide bread-less burgers as well.” —Pasit Kanasirichainon

Buffet Places

“Choose hot pots over barbecue. Once you’re there, limit yourself. I’d eat more vegetables than meat. Make sure to pick leaner cuts and avoid too much dipping sauce.” —Savita Sresthaporn

Chinese Restaurants

“There are always options. Look for steamed or boiled dishes and soup instead of fried ones. The easiest go-to choice can be steamed fish. Also don’t underestimate the sauces, as they are a major source of fat and sodium. Drink water or unsweetened hot tea instead of sweetened drinks.” —Suchaya Satidpitakul

Supermarkets

“Even when you buy something to cook for yourself, you have to be careful and read the label. Some stuff that looks healthy may actually be the opposite. Low-fat items may contain an excessive amount of sodium or sugar. 'Wholewheat' bread, too, may actually be made with less than 10-percent wholewheat. There’s also a chance industrial food feature too many chemicals. If you don’t know more than two ingredients listed on the label, your body won’t know what to do with them either. Minimize processed food consumption. Eat more whole foods.” —Savita Sresthaporn

Convenience Stores

“Even when you’re really stuck for a snack at a convenience store, you can choose items like bananas, boiled eggs, unsweetened yogurt and unsweetened soy milk. Avoid processed food like sausages, hams and frozen food as they pack crazy amounts of sodium.” —Suchaya Satidpitakul