Your health and personal fitness are highly dependent upon the type of food you eat on daily basis. If you eat wisely and avoid junk food, you can make your body fit and live a great life.
Eating healthy is not a difficult task, but you have to be conscious of the foods you are considering.
Sometimes we can find the easy route by “zooming” through a drive-thru, but easy is not healthy.
In today’s post, I want to help open your mind to a variety of healthy eating possibilities. We are going to look globally because trying healthy foods from other cultures can be a great way to provide your body with the nutrition it needs but does not regularly receive.
Here are the top 3 healthy foods from each continent… I must admit though; I am going to leave Antarctica off this post. The healthiest food you may find there are some rations left by some explorers. And if you have ever tasted military rations, you would question if they are healthy because they sure don’t look so.
Africa Top 3 Healthy Foods
Africa is a huge continent with a broad mix of cultures and a diversity of conditions depending on your location. You will find dishes with fish, vegetables, fruits and more healthy substances all over the continent.
I am sure there are Africans who may know of other healthy foods that are not on this list. So be sure and share with us in the comment section at the end.
This is a simple but nutritious dish from Kenya.
It merely is mashed sweet potatoes with corn, peas, and spinach. It is a wonderful side dish to go with grilled fish. And I am told that the natives will use whatever vegetables they have on hand in Irio.
Primarily a breakfast dish, this originates in Northern Africa.
It is eggs poached in a seasoned tomato sauce. The eggs are then put on a bed of spinach, herbs, and tomatillos and garnished with a touch of harissa which is a hot chili paste.
#3: Red Red
This one is from Ghana and is quite simple but oh so healthy.
You simply add black-eyed peas to a blend of tomato sauce and red palm oil and stew it for several hours. A crock pot works great.
This stew has a meat-like consistency, and many serve it with grilled plantains.
Europe Top 3 Healthy Foods
If we travel to Europe, I believe the last thing on our mind is eating healthy, especially when we look at delicious pastries in Paris or a German chocolate cake.
But there are some healthy European dishes. Here are 3 top ones…
This a delicious and healthy meal. It is rabbit stew made in red wine.
You brown the rabbit in a skillet and then add it, cooked bacon, shallots, onion and garlic to a pan that has 1 cup of red wine, 1 cup of water and a cube of chicken bouillon. As this is boiling, you add currant jelly and peppercorns.
Turn it down and let it simmer for about 3 hours.
#2: Italian Sausage Soup
This is a wonderful soup with a variety of healthy ingredients that include:
- Italian sausage
- Beef broth
- Stewed tomatoes
- Salt and pepper
#3: Antipasto Salad
You simply cook seashell pasta, add Genoa salami, Pepperoni, Asiago cheese, black olives, a green and red bell pepper, tomatoes, oregano, parsley, vinegar and olive oil for a delightful and healthy salad.
Asia Top 3 Healthy Foods
When we look overall at the various Asian cultures, we see an abundance of healthy people. And much of that comes from their diets.
While many Asian dishes are healthy, I believe these 3 are the tops.
#1: Tofu Cucumber Salad
Tofu itself is quite bland, but with this special dressing, it enlivens this meal.
The salad has small tofu cubes, cucumber slices, cilantro, peanuts, and scallions. The dressing consists of peanut butter, soy sauce, vinegar, sesame oil, ginger, garlic sauce and Sriracha.
#2: Crab Salad Avocados
Low in carbs and high in a great taste, you just cut large avocado slices and dig out some of the avocado and fill with crab salad. You get that great avocado nutrition and the sweet taste of crab meat which is high in Omega 3s.
#3: Seaweed Soup
Known as Miyuk Guk, this is a healthy Korean recipe. And while it may not sound appetizing, it does have a great flavor. The norm is to add brown rice to the soup.
It needs Miyuk (seaweed), chicken thighs, garlic, tamari, sesame oil and chicken broth.
North America Top 3 Healthy Foods
Mention food and America and the first thought is usually hot dogs and apple pie. I really don’t think those 2 items count for healthy eating.
Believe it or not, there are healthy meals in North America. Meals like these:
Let’s admit it, Americans love meat. And the cousin of the buffalo, bison, is a great meat to eat. It has a rich, beefy taste but is very lean, with many cuts having less fat and fewer calories than a skinless chicken breast.
#2: Wild Rice
While it is called rice, it is not actually rice. It is a seed of a grass that grows in aquatic conditions. Native American loved it, and it is high in protein and various minerals.
High in antioxidants, cranberries are considered a super fruit. They grow in bogs and cool areas in North America. They are also super rich in Vitamin C and are a great way to clean out our urinary tract.
South America Top 3 Healthy Foods
Often, when people think of South American cuisine, the immediate ideas turn to spicy hot. And it has been shown that hot (spicy) items can be good for us. But, can you handle hot? Here are 3 South American foods you may want to try.
#1: Black Bean Soup
This is a Brazilian dish that is high in protein but meat-free.
Naturally, you have black beans that carry a high protein level. Added to the pot are blackened jalapeno peppers, onion, carrot, garlic, molasses, lime zest and juice, cumin, paprika and cayenne pepper.
Hot and sweet and great for you!
#2: Spicy Quinoa
This is a great side dish…
All it takes are some blended tomatillos, chicken broth, cilantro, jalapenos, onion, garlic, a little sugar and salt and of course, quinoa.
You cook the quinoa right with the blended tomatillo sauce and chicken broth and add the other ingredients after it is cooked. Tasty and healthy!
#3: Sopa De Plátanos (Plantain Soup)
Plantains are in the banana family and are made when green.
Using chicken broth, shredded plantains, minced garlic, cilantro and wedges of lime, you combine it all to make this delicious and healthy soup.
Australia Top 3 Healthy Foods
Many people “down under” have become quite careful about their diets. And Australia has a ton of various healthy recipes. Here are 3 dishes that are loved by our Southern friends…
#1: Spinach and Red Lentil Dhal
This recipe has so many healthy ingredients, it’s amazing. I know you will want to try this so check out the recipe here.
- red lentils
- curry powder
- olive oil
- red onion
- green chilies
- mustard seeds
#2: Poppy and Orange Oats
An excellent breakfast. You cook rolled oats in a milk and orange juice mixture. You add mixed spice and poppy seeds and some honey. When done, add some more honey, orange zest, and diced orange.
#3: Banana/Coconut Chia Pudding
Yes, you can have a healthy dessert too!
This one is simply delicious. Those Aussies know how to make healthy taste fun and great.
There are so many great things in this homemade pudding; I am just going to link you to the recipe here.
You can still maintain a good figure and eat with enjoyment. There are so many weight loss programs that tell people they must eat what they dislike. I know there are healthy foods you will like, and sometimes we must look at other cultures to find them.
No matter what, you may get some carbs in the meals you eat. It is nearly impossible to get rid of all carbohydrates. The key is managing those carbs, and that is why we developed Emulin. You can eat the foods you like and manage the carbs with Emulin and live a fulfilling life.
Thank you for stopping by and if you have any questions just ask them in the comment section below.
And do share this info with your family and friends. They will probably like some meal ideas too!