Conscious Kitchen: Eat Globally

By Elaine Gavalas

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.

1 cup chopped dried dates
1 cup chopped dried figs
1/2 cup walnuts, ground fine (use a food processor or blender)
1 cup water
1/2 cup honey
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch of ground cloves
1/2 teaspoon culinary rosewater (optional)
1/4 cup pistachio nuts (shelled)

1. Combine all ingredients in a heavy, medium-size saucepan. Cook over very low heat, stirring occasionally, for 20 minutes. Add more water if needed and cook, stirring frequently, for 15 minutes more or until thick.

2. Spoon into dishes and serve.

You can store majoun in the refrigerator in an airtight container for up to 2 weeks. (It may be served warm or cold.)

Enticed? Try this: 
■ Eat less meat. Have it every few days or with every other meal.
■ Choose fresh fish. Eat salmon and sardines, which are rich in omega-3 fatty acids, several times a week.
■ Chooe fruits and nuts. Put more of them in meals, snacks and desserts.
■ Consume more olive oil. It should be your primary fat, instead of butter.
■ Go veggie. Beans, lentils and whole grains make great main dishes.
■ Use cheese to flavor. Small amounts of low-fat cheese such as feta or Parmesan enhance other foods’ flavors.

Veggie Stir-Fry
Serves 4

This Asian classic is a great way to get a rainbow of vegetables in one dish. You can substitute boneless, skinless chicken breast or shrimp for the tofu.

2 tablespoons canola oil
1 package (8 ounces) baked tofu, any flavor, cut into thin strips
(or substitute 8 ounces chicken breast, sliced into thin strips or 8 ounces uncooked shrimp with shells, tails and veins removed)
1 cup fresh shiitake mushrooms, cut into 1-inch-thick strips
1/2 cup shredded carrots
1/2 cup snow peas or finely chopped bok choy
1/4 cup green onions, finely sliced
2 teaspoons freshly grated ginger
1 clove garlic, minced
1/2 teaspoon crushed red pepper flakes
1/4 cup duck sauce (or plum sauce)
1/4 cup chopped fresh cilantro
3 cups cooked brown basmati rice

1. Heat oil in a large wok or deep skillet over medium-high heat. Add tofu (or shrimp, if using), mushrooms, carrots, and snow peas (or bok choy) and stir-fry about 3 minutes or until vegetables are tender and tofu is hot (or shrimp turns pink). For chicken breasts, stir-fry them first until cooked through and no longer pink, about 6 to 8 minutes; then add vegetables and stir-fry 3 more minutes.

2. Add green onion, ginger, garlic and pepper flakes and stir-fry for 1 minute. Stir in duck (or plum) sauce and toss to coat.

3. Remove from heat and garnish with cilantro. Serve over rice.

A Southeast Asian diet is as simple as this:
■ Eat Asian veggies. Expand your repertoire; spice up your meals with healthy bok choy, Chinese eggplant, bean sprouts, bamboo shoots, water chestnuts and sea vegetables (arame, nori and kombu).
■ Drink tea. Make it at home. It’s tastier and less expensive, and bottled brands often contain high-fructose corn syrup. Make it your main beverage—hot or iced. If you prefer it sweet, try honey.
■ Replace meat. Eat brown rice, beans and vegetables instead (when they’re combined, they form more complete proteins).
■ Eat soy. Tofu, tempeh and whole soybeans can be your main sources of lean protein.
■ Make it beautiful. Tastefully arrange small portions on an attractive plate. Admire it before you eat it.

What’s Your Dosha?
■ vata: Has a thin, light-boned body; is emotional, excitable, unpredictable and prone to stress, anxiety and fear. The vata-balancing diet includes warm, creamy, well-cooked foods prepared with oils or ghee. Cold, raw foods should be reduced.
■ Pitta: Has a medium-size, well-proportioned, athletic build; is passionate, intense, determined and subject to anger and irritability. The pitta-balancing diet includes cool or warm, moderately heavy foods. Hot, spicy foods should be reduced or avoided.
■ Kapha: Has a large, heavy and powerful build; has high endurance; is tolerant, stable and loyal, but tends to be sluggish and susceptible to obesity and depression. The kapha-balancing diet includes warm, light and spicy foods with little or no oil and sugar. Cold, heavy or sweet foods should be reduced or avoided.

Raita Yogurt Salad Wraps
Serves 4

Serve this Ayurvedic yogurt salad as an appetizer or as a refreshing accompaniment to any meal. (It is appropriate for all dosha types.) 

1 cup halved cherry or grape tomatoes
1/2 cup shredded carrots
1/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 cup plain yogurt (whole-milk,
low-fat or nonfat)
1/2 teaspoon ground cumin
Sea salt, to taste
4 large butter, iceberg or romaine
lettuce leaves, washed

1. In a medium bowl combine tomatoes, carrots, onion and cilantro.

2. In a small bowl combine yogurt, cumin and salt. Whisk until smooth.
Fold yogurt mixture into vegetable mixture. Season with more salt to taste.

3. Divide filling and spoon into each lettuce leaf. Serve immediately.