Healthiest Ethnic Foods

I found an article on the web about the ten healthiest Ethnic cuisines. I chose to post this, hoping that I will not infringe upon copyright laws. I have credited the author and I hope that will suit everyone.
I have included the three in her list that have some particular bearing on our family chuisne. We have elements of all three of these in our history and in our cooking styles.


Healthiest Ethnic Cuisines
By Annie Corapi

It's dinnertime, and you're craving something with a little flavor. Maybe you'll grab Indian takeout or whip up a taco salad. But, uh-oh, these days it's easy to find yourself biting into the ethnic version of a triple burger and fries.
"We've Americanized dishes to the extent that they don't have their original health benefits," says Daphne Miller, M.D., author of "The Jungle Effect: The Healthiest Diets from Around the World -- Why They Work and How to Make Them Work for You."

Enjoy global cuisines in their purest state, on the other hand, and you get meals that are light, nutritious, and incredibly yummy. So we asked experts to rank the 10 healthiest cuisines and reveal what makes them good for you.

Here are three that Bill Mitchell has chosen for you from the ten.





Greek

There's a good reason docs love the Mediterranean diet: Traditional Greek foods like dark leafy veggies, fresh fruit, high-fiber beans, lentils, grains, olive oil, and omega-3-rich fish deliver lots of immune-boosting and cancer-fighting ingredients that cut your risks of heart disease, diabetes, and other diet-related ailments.

In fact, eating a traditional Mediterranean-style diet is associated with a 25 percent reduced risk of death from heart disease and cancer, according to Harvard University research. And people lose more weight and feel more satisfied on this type of diet, which is rich in healthy fats, than on a traditional low-fat diet, another Harvard study suggests.

This cuisine also ranks high because of how it's eaten, says Miller, who is also an associate professor of family medicine at the University of California, San Francisco.

"The Greeks often share small plates of food called meze," she says, having just a bite of meat along with low-cal, healthy Greek staples like fresh seafood, slowly digested carbs (beans, eggplant, or whole-grain breads), and small portions of olives and nuts.

If you're eating out, order grilled fish and spinach or other greens sautéed with olive oil and garlic.

"This dish gives you the anti-inflammatory combo of olive oil and greens with the blood-pressure-lowering effects of garlic," Miller says.

Danger zone: Unless you make it yourself and go light on the butter, the classic spinach pie (spanakopita) can be as calorie- and fat-laden as a bacon cheeseburger.





Italian

The Italian tradition of enjoying a leisurely meal is good for digestion. But what really makes this cuisine a winner is its star ingredients: tomatoes, olive oil, garlic, oregano, parsley, and basil.

"Studies have shown that the lycopene in tomatoes may help protect women from breast cancer," Miller says.

One of the best ways to get cancer-fighting lycopene is in cooked tomato products: a half-cup of tomato sauce has more than 20 milligrams. Plus, garlic and traditional Italian herbs provide vitamins A and C. And olive oil helps lower cholesterol, fight heart disease, and burn belly fat.

Notice that melted cheese isn't on that list of power Italian staples: Italians typically use Parmesan or another hard cheese instead, grated in small amounts for a big flavor boost.

Danger zone: Americanized dishes like double-cheese pizza or gooey lasagna tend to be loaded with fat and calories, Largeman-Roth says.





Spanish

Our judges applaud the Spanish tradition of eating tapas (small plates of food): "I love the idea of being able to sample little portions of tasty, healthful foods and making a dinner of it," Largeman-Roth says.

The Spanish eat tons of fresh seafood, vegetables, and olive oil -- all rock stars when it comes to your weight and well-being. Superhealthy dishes to order: gazpacho (full of cancer-fighting lycopene and antioxidants) and paella (rich in fresh seafood, rice, and veggies).

Danger zone: Avoid fatty sausages and fried items, which can show up on tapas menus in the United States.