Healthy Isn’t Just Kale: Nutritious Foods from Other Cultures You Should Be Eating
In most mainstream conversations about health and nutrition, the foods we see spotlighted are often the same: kale, quinoa, blueberries, avocado toast, and grilled salmon. These ingredients certainly have their benefits - but what’s missing from this narrative is the rich, diverse, and deeply nutritious foods from Latin, Caribbean, African, and other non-Western cultures.
Let’s be clear: Healthy eating is not exclusive to a single culture or country. It’s time to widen the lens and honor the ancestral foods that have nourished generations.
Cultural Foods Are Healthy, Too
“Healthy” should never mean erasing your cultural identity. Yet many of us have been told—directly or indirectly—that we need to ditch traditional dishes to be well. That couldn’t be further from the truth. The key is learning how to prepare traditional ingredients in ways that align with your health goals, without losing their flavor, meaning, or history. Below are some nutrient-dense, budget-friendly, and delicious foods from global cultures that deserve a regular spot in your meal prep lineup.
- Callaloo (Caribbean) This leafy green is similar to spinach but packs even more iron, fiber, and vitamin A.
How to Use It: Sauté with onion, garlic, and thyme, or mix into soups and egg dishes. Great as a breakfast base with eggs or as a side for stews.
- Plantains (Caribbean & Latin America) Rich in potassium and complex carbohydrates, plantains are satisfying and energizing.
How to Use It: Try baking or boiling instead of frying. Slice and roast with cumin, paprika, or cinnamon for a sweet or savory twist.
- Yucca / Cassava (Latin America, Caribbean, Africa) A fiber-rich root vegetable loaded with vitamin C and resistant starch (which supports gut health).
How to Use It: Boil and season with olive oil and garlic, mash it like potatoes, or roast until crispy.
- Chayote (Latin America) A light green squash that’s crisp, low-calorie, and high in fiber and vitamin C.
How to Use It: Peel, dice, and stir-fry with garlic and onions, or add to soups and grain bowls for added texture and hydration.
- Sorrel / Hibiscus (Caribbean, Africa, Middle East) Known for its deep red color and tart flavor, sorrel is rich in antioxidants and supports blood pressure regulation.
How to Use It: Brew unsweetened hibiscus tea with citrus peels and warming spices like cinnamon and cloves. Serve hot or iced.
Culture and Health Can Coexist
Eating well shouldn’t require you to give up the dishes that connect you to your family, your history, and your joy. Instead, explore ways to:
- Adjust cooking methods (e.g., bake instead of fry)
- Use whole, minimally processed ingredients
- Balance plates with protein, healthy fat, and fiber
Cultural food isn’t the problem - in fact, it’s often the solution. It’s nutrient-dense, flavorful, affordable, and deeply rooted in tradition.
Let’s Reframe What “Healthy” Looks Like
The next time you hear someone talk about “clean eating,” remember this: Clean doesn’t mean bland. Healthy doesn’t mean Western.
Health is about nourishment, culture, joy, and sustainability. And your food heritage deserves a seat at the wellness table.
Ready to build a culturally rooted, health-forward meal prep routine? Let’s talk. I help women create lifestyle changes that honor their background, goals, and wellness journey—without restriction or guilt.
💬 Connect with me at at nicole@nicolebwellness.com