Healthy International Cuisine
Vegetarian and Mostly Meatless Meals From Around the World
Jun 13, 2008
With environmentalists and nutritionists alike recommending families eat a few meatless meals a week, finding a variety of vegetarian or nearly-meatless meals within American cuisine can seem daunting. Looking to foods around the world can be an inspiration for exciting, tasty new meals. Very few cultures consume as much meat and processed food as America, and each country's cuisine has unique health benefits.
Health Benefits of Italian Food
The Mediterranean diet has long been touted as 'heart-healthy' for its emphasis on fresh vegetables, olive oil and antioxidant-laden red wine. Italian cooking is heavily regional, but in general the foods of the North are less healthy, with a heavy reliance on pasta and dairy. Southern Italian cooking is perhaps the healthiest, and a keen cook will delight in discovering regional culinary traditions—soup in Tuscany, rice in Milan, basil pesto in Liguria.
For the home cook, however, such distinctions may happily go unnoticed. Pizza, pasta (wholewheat is healthier if less authentic), antipasto platters and frittatas are easy to make and usually enjoyed by children.
Easy Italian Meals:
- Fettucine tossed in a little olive oil, garlic and basil pesto, sprinkled with Parmesan and fresh salt and pepper
- Wholewheat pizza topped with tomatoes, pineapple and herbs
- Antipasto platter containing pesto-stuffed cherry tomatoes, thinly-sliced salami or Parma ham, cheese, crudites, bread and olive oil and balsamic vinegar for dipping
- Hearty minestrone soup, filled with pasta, tomatoes and lentils
Health Benefits of Indian Food
Due to the prevalence of Hinduism and Buddhism in India, many Indian dishes are vegetarian. Pulses are used in great abundance, along with rice, and dishes range from mild to highly spiced. A variety of delicious flatbreads accompany meals, and can be purchased or made cheaply from home.
To maximise the health potential of Indian meals, choose roti (flatbread) made with whole-wheat flour. Coconut oil is a healthier frying option than ghee. Chillies add zing to the meal and assist in lowering blood pressure; cumin, a staple spice of Indian cuisine, aids digestion and is believed to help prevent cancer. Add immune-boosting garlic and onion, and your curry is a potent concoction of goodness!
Easy Indian Meals:
- Lentil dhal and naan bread
- Tomato rice (a thick, spicy mixture that makes an all-in-one dish)
- Chickpea and tomato curry
- Spiced potatoes and onion as a hot or cold salad
- Chilled fresh fruit or mango lassi (smoothies) for dessert
Health Benefits of Japanese Food
While some Asian cooking is considered unhealthy due to its use of white rice and deep-frying, there are some very nutritious dishes to be found within Japanese cuisine. Green tea, which has antioxidant and antibacterial benefits, is served alongside isoflavone-rich soy (which may help to prevent breast cancer) and omega 3-laden seafood. Recently nori, the flat seaweed used in sushi, has been touted as a superfood due to its concentration of minerals and micronutrients. In fact, Japanese men and women have the longest lifespans in the world, and the lowest obesity rates of any developed nation.
Easy Japanese Meals:
- Soup made with vegetables simmered in a clear broth (vegetable, chicken, beef or even fish stock is suitable). Stir an egg through just before serving for extra protein
- Vegetables, including bok choy, bamboo shoots and shiitake mushrooms, sauteed in a splash of water, tossed with sesame oil, sesame seeds and soy sauce, served over rice
- Tofu strips marinated in teriyaki sauce, and served with vegetables over Japanese noodles
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