6 Healthy Dishes from Around the World

Global cuisine has never been more accessible with people all around the world able to explore and discover foods from other nations.

While every country has a range of traditional dishes, there are some which they have become especially renowned for that deliver both delicious flavours and an injection of healthy nutrients.

Here’s a closer look at six dishes from different countries which are guaranteed to tantalise the tastebuds as well as giving your body a real boost.  

#1: Shakshouka – North Africa

Arguably one of the most traditional dishes in North Africa and originating from several countries, Shakshouka is a health-giving stew that combines eggs with a spicy sauce and vegetables. Frequently served as a hearty breakfast, it is also eaten at other meals, sometimes with the addition of potatoes or chickpeas to add more carbohydrates.

The eggs are poached in the sauce and served up baked alongside the vegetables to deliver protein and a veritable feast of vitamins and minerals. With eggs starring as the superfood alongside tomatoes, there’s protein, antioxidants, healthy fats plus Vitamins C, A, B6, B12 and D. Finally, not forgetting the minerals, this dish tops up copper, zinc, iron, potassium, choline, and selenium, making it a feel-good food that also tastes delicious.

#2: Katsu Curry – Japan

Japanese cuisine is renowned for being one of the healthiest in the world, full of fresh ingredients and carefully balanced.

Katsu curry is one of their signature dishes which feels more decadent but still retains lots of health benefits. The recipe has an interesting history as it was introduced by the British but over the years has become to represent Japanese cooking. It’s very different to the heavier Indian style curries and offers all the flavour but in a much healthier presentation.

The dish includes chicken, a source of protein that’s naturally low fat. Any type of rice can be used but brown rice provides slow-release energy and helps to keep tummies feeling full.

The aromatic sauce is served alongside an array of vegetables including edamame beans, dressed mixed leaves and shredded carrot for a glorious explosion of colour – and taste – on a plate.

#3: Winter Borscht with Brisket – Russia/Ukraine

Best described as a hearty broth, borscht originates from Russia and Ukraine with a long tradition of serving the dish in both the countries. Although it’s a natural fit for the winter months with its hearty and filling ingredients, it can be served chilled in the summer, making it truly a dish for all seasons.

Borscht is a soup that’s crammed full of vegetables, but there’s no specific rules about what to include. Borscht tends to always have the same core ingredients, namely garlic, white cabbage, potatoes, red beets, onions, and carrot. Beets are the star of the dish and help to give borscht its distinctive red colour, plus a generous dose of folate, manganese, B6, iron and antioxidants. 

To add more protein and make it even more filling, it’s possible to add brisket. Unlike other cuts of beef, brisket is lean and brings all the benefits of red meat to add to the superpowers of the vegetable combo. 

#4: Fish Tacos – Mexico

It’s off to Central American for a spot of Mexican food now, but there’s none of the beef burritos that the country is famous for.

Mexico has many sensational dishes but they’re not always the healthiest – an accusation which can’t be levied at fish tacos. Freshly caught seafood has an abundance of health benefits and with lots of fresh fish available, it’s a part of the Mexican diet which isn’t spoken about so frequently. 

Fish tacos feature freshly caught fish from the ocean served up with corn tortillas and salad. Much lower in fat than their beef equivalent, fish tacos deliver all the flavour and none of the calories of their counterparts. Add in a fresh salad and there’s a big plate full of health-giving goodness.  

#5: Apricot and Almond Souffles – France

If your taste buds are craving a little sweetness, this dish from France proves that it doesn’t need to be savoury to be healthy.

Souffles are renowned for being a rich and heavy dish, and a challenge to cook, but this version is completely different. Apricot and almond soufflés are made from fruit puree and egg whites and offer a light and airy bite to eat which also delivers a powerful nutritional punch.

Almonds are higher in fibre and calcium than any other nut while apricots provide a rich source of beta-carotene and potassium, two nutrients which are vital for cell and organ health and essential bodily functions.

There are other fruit-based soufflés in France which offer the same light and airy experience without any of the rich chocolate decadence of their naughtier cousin. So, if apricots aren’t for you, there are lots of other light and fruity soufflés which also bring great health benefits too.

#6: Bibimbap – Korea

This Korean dish is one of the most popular Asian dishes that offers incredible flavour and macronutrients while still being respectful to Korean culture.

A single bowl of food which incorporates all elements, bibimbap features rice, protein, pickled vegetables, and a special sauce. The vegetables can vary but typically include spinach, radishes, carrots, and kimchi plus a sprinkling of mushrooms. The great thing about bibimbap is that you can switch out anything you don’t like.

The vegetables are picked in salt and sesame oil and sautéed until they are tender while still retaining some bite. Along with the rice, there’s protein in the form of bulgogi but it’s the gochujang child paste which is the real hero of this warm and flavoursome dish.

Which One Would You Choose? 

If the above menu of global recipes has got your mouth watering, why not try recreating your favourite one at home? With simple ingredients, it’s surprisingly easy to dish up a different plate of food from another country and you might just discover a new recipe to impress your friends.