Conscious Kitchen: Eat Globally

Enlarge Image Image Gallery In the most nutritious foods around the world, protein comes from lean sources such as seafood and soy. Try our yummy Veggie Stir-Fry with shrimp, tofu or chicken. PHOTOGRAPHY BY JOE LAVINE

Mediterranean, Asian and Ayurvedic diets are among the world’s healthiest, largely because plant-based foods form the core of each. Whole grains, legumes and produce take center stage, and meat acts as a garnish.

The world’s most nutritious diets are simple: They tell us to consume less meat and processed foods, but eat more vegetables, fruits, whole grains and beans. Cultural twists keep those basics interesting.

Mediterranean Meals

Eating is about enjoyment in most Mediter- ranean cultures. And why wouldn’t it be, when you can have olives and nuts, fresh fruits and vegetables, whole grains, and sheep’s-milk yogurt year-round? A little fresh fish, poultry or eggs and maybe red meat every couple of weeks adds nutrition and enjoyment. A glass of red wine completes a meal.

Asian Influence

Low-fat plant foods in small portions, beautifully prepared and presented, are the staple of Southeast Asian diets. Traditional daily fare includes rice, noodles, land and sea vegetables, soy foods, fruits and tea, with occasional indulgences in dairy products and sweets. Shavings of red meat flavor plant-based meals.

Ayurvedic Eating

The ancient Ayurvedic healing system—a sister science to yoga—regards food as preventive medicine for body, mind and spirit. The Ayurvedic diet emphasizes pure (sattvic) foods that promote the body’s life-force energy (prana). Daily meals are founded on soy foods, fresh vegetables and organic whole grains such as basmati rice, mung and adzuki beans, lentils and dried split peas. The diet also includes daily portions of fresh organic fruits, clarified butter (ghee), fresh dairy products, herbs and spices, and occasional small amounts of fish, poultry and sweets.

The Ayurvedic diet is based on the individual’s mind-body type or dosha: vata (air), pitta (fire) or kapha (earth). Knowing how to feed your dosha type lets you customize your diet for perfect health. An Ayurvedic physician can best determine your dosha, but the following characteristics with matching diet tips will help you get started. (Visit http://store.chopra.com/dosha-survey.asp to learn more about your dosha.)

Majoun
Serves 4

This breakfast treat, snack or dessert showcases Mediterra- nean figs, dates, nuts, honey and spices. Try it with an anise-flavored liqueur such as ouzo or a demitasse of espresso.