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Healthy Ethnic Fare

Good Global Foods

Flavor. Flavor. Flavor. There are so many fabulously flavorful ethnic foods from all around the globe: Chinese, Greek, Indian, Italian, Japanese, Mexican and so many more. And there are many healthy low-fat and low-calorie ways to enjoy global foods, from cooking methods to specific types of foods.

Here are four global fares from around the world for you to consider and enjoy:

Greek: When you think healthy Greek cuisine, think Mediterranean. The Mediterranean-style diet is rich in healthy monounsaturated fats and generally consists of meze, small plates of food such as beans, eggplant, fresh fruit, nuts, olives, grilled seafood and more. According to research by Harvard University, the Mediterranean-style diet is associated with a 25 percent reduced risk of death from heart disease and cancer. And another study showed a lower risk for healthy people following the Mediterranean diet in developing type 2 diabetes.

Indian: Did you know that many of the colorful and wonderfully aromatic spices used in Indian cuisine offer health benefits? Saffron is known to lower blood cholesterol and triglycerides. And according to studies, turmeric (curry’s main ingredient) may help fight Alzheimer’s disease. And many Indian dishes include lentils, which offer an excellent source of folate and a very good source of dietary fiber. If you’re craving a healthy Indian dish, than prepare dal and vegetable curry!

Italian: When you think healthy Italian cuisine, think reds and greens, as in tomatoes, basil, oregano and parsley. Tomatoes are a great source of cancer-fighting lycopene, and herbs are a good source of vitamins. Enjoy a non-cheesy and oh-so-flavorful chicken piccata: a dish that will tickle your taste buds.

Japanese: Two great cooking methods for healthy Japanese eating are lightly steaming and stir-frying. Stir-fried fresh vegetables and brown rice make for colorful, nutrient-rich meal that can help you lose weight! Shiitake mushrooms, a common ingredient in Japanese cooking, are low in calories and high in protein, and they’ve been shown to help reduce blood pressure and cholesterol. And tofu, another important ingredient in Japanese cooking, is very rich in protein and low in calories.

Global cuisines are a great way to mix up your menus, and there are so many wonderful, healthy ways to enjoy your favorite flavors. Take your taste buds on a journey around the world!

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Key Terms in This Article
lycopene - antioxidant shown to reduce prostate cancer and... more >
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Low Calorie
monounsaturated fats
dietary fiber
Low Cholesterol

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