This article was contributed by Sasha Martin, author and blogger at Global Table Adventure. All photos are attributed to Global Table Adventure.
Bringing the world into your kitchen has never been easier. But some people set a global table for the wrong reasons - falling into the trap of culinary rubbernecking. Rather than seeking out the strangest foods possible, I encourage you to celebrate your global neighbors' wisdom when it comes to every day nutrition, building your plate with some of the best superfoods the world has to offer. Not only will your health benefit, but by being a smart consumer, you can help fledgling businesses prosper by stocking up on ethically grown superfoods.
After cooking my family a meal from every country in the world (we tried 650+ recipes from 195+ countries and territories), our Global Table Adventure gave us several family favorites that just happen to be (mostly) healthy, too. Here are a few.
The Middle East: Dates
Dates grow throughout north Africa and western Asia, predominately in the Middle East. These sweet, wrinkly fruits nourish from head to toe; the included fiber and vitamins can improve eyesight, digestion, and bone strength. Picky eaters will delight: there's no reason to pop dates plain - take a tip from locals and enjoy them in Muhalla "crepes", fancy almond stuffed balls (perfect for a party), and honeyed mango smoothies (rumor has it this one helps love grow!). Since dates are often paired with pistachios or almonds, you'll get the added benefit of a protein boost with each of these recipes.
Latin America: Quinoa
Quinoa reigns supreme in Latin America, particularly in Peru. A fresh summer salad of quinoa and chopped vegetables makes a high-protein and vitamin charged meal, especially when paired with an avocado, whose buttery flesh oozes with folates and potassium.
Oceania: Papaya
Papaya is at home in the tropics and subtropics, where it's sunset orange flesh grows to perfect sweetness. Whether you enjoy papaya in a smoothie or in a salad, you will be getting loads of Vitamin C, folate, and potassium - not to mention other goodies. There really is no reason to hold back with this tropical fruit. When we cooked the world, I learned you can even eat it "green" and crunch in a salad - win, win.
A few of our favorite recipes from Oceania include: Samoan Papaya Salad (so simple and fresh with cantaloupe, spinach, and fresh lime juice!), Green Papaya Salad (bright and crunchy with lime juice and peanuts), Pineapple Papaya Sipper (a fun smoothie for a hot afternoon), and Baked Papaya with Coconut Cream (this warm dessert brings out papaya's natural sweetness and is a lovely variation on eating fruit cold).
Europe & Western Asia: Grapes
Georgians concentrate grapes around walnuts for a high-energy snack called Churchkella. My little girl was mesmerized by the looks of this natural edible necklace... strung together with fishing line, ready for power snacking on the go.
If my daughter was mesmerized by Georgia's answer to grapes, I was smitten with the U.K.'s use of mashed grapes turned fancy drink! Even that classic Christmastime character, Ebenezier Scrooge knew the soothing benefits of a hot glass of Smoking Bishop, made with port and red wine - both made from grapes - paired with the bittersweet notes of grapefruit and orange.
Turns out grape's antioxidants are good for the mind and body - helping the cardiovascular systems, whose long term benefits seem to be reducing blood pressure.
Africa, Latin America, Caribbean, & Oceania: Cocoa
Chocolate isn't just for late night munchies; I've been able to reduce my anemia by eating more dark chocolate, as it contains high amounts of iron. This makes it, in my humble opinion, one the world's best "junkfoods." Cocoa makes the rounds into the best desserts around the world. A few interesting recipes include Samoa's Chocolate and Coconut Rice Pudding, Libya's Whipped Ghee Shortbread Cookies, Mexico's spicy Mole Poblano made with chocolate, and Panama's Midnight Mocha Rum Cake.
Africa: Pumpkin, squashes, and spinach
Move over pumpkin pie! There are so many delicious ways to enjoy this high-fiber, good-for-your-eyes gourd, many of which are inspired by African cuisine. Enjoy a peanut and pumpkin puree on your morning oatmeal, or serve them roasted with corn and cheese or mashed with peanut butter like they do in Zimbabwe.
As for the spinach, Popeye would be so proud! There are so many ideas for how to cook this high-iron and calcium superfood in Africa, like stewed with peanuts and carrots, as with Tanzania's Kisamvu.
Asia: Fresh herbs
Few places use as many herbs in one dish as our friends in Asia. Whether it's turmeric root or cumin which appear to deter dementia, ginger root and basil helping those with arthritis (thanks to their anti-inflammatory nature), or lemongrass and saffron calming our nerves, the benefits of eating vast quantities of herbs and spices can be overwhelming. Perhaps the key is to eat them with abandon and let the health officials worry about the details of what ailments we're helping.
My favorite recipes were the soups and salads that loaded on the herbs, such as Malaysia's Herbed Rice Salad, Burma's Ginger Salad and Laos' Rice Noodle Soup. Go to town and know you're helping yourself in the process.
The views expressed here are not necessarily those of each of the partners of Global Citizen.