Top 5 Healthiest Cuisines In The World

Embark on a culinary journey as we unveil the secrets of the world’s top 5 healthiest cuisines. From the antioxidant-rich Mediterranean cuisine to the balanced flavors of Vietnamese dishes, we’re here to guide you through a gastronomic adventure that marries flavor and nutrition. You will discover how these diverse cuisines can contribute to a healthy lifestyle and learn how to indulge in your favorite dishes without compromising your well-being through our recipes, and its macronutrient breakdown.

Despite the different cultures and traditions across the world, one thing that unites everyone is food. Although the staples and methods of preparation may differ from one another, the sole purpose of good food is to nourish the eater. Here, flavor and nutrition play significant roles in our culinary experiences.

Essentially, what we are here to do is to help you discover the art of healthy eating yet indulge freely in your cravings. We all have them, don’t we? However, what we will be doing differently is showing you how these cuisines can be prepared to be nutritious and wholesome. With leading insights from these age-old culinary traditions around the world, we’ve got some secrets to discover.

1. Healthiest Cuisine in the World: Mediterranean Cuisine

Our number 1 healthiest cuisine is the Mediterranean cuisine, best known for its emphasis in food with high content antioxidants and heart-healthy fats over the use of red meat and dairy products. It has continually acquired the distinction of being one of the world’s healthiest diets, and Mayo Clinic highlights the many benefits of its vegetarian diet, such as a reduced risk of heart disease. The mediterranean cuisine is noted for its heavy use of fresh vegetables, fruits, whole grains, and the liberal use of olive oil which reduces cholesterol. Notably, it limits the amount of saturated fat and encourages the assimilation of unsaturated fats, making it a popular option among nutritionists, and earning a spot on our top 5 healthiest cuisines in the world.

Greek Salad Recipe #1

Ingredients:

• 1 head of fresh Romaine lettuce, finely chopped
• 2 ripe tomatoes, diced
• 1 cucumber, thinly sliced
• 1/2 red onion, finely sliced
• 1/2 cup pitted Kalamata olives
• 1/2 cup crumbled Feta cheese
• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper, to taste

Instructions:

• You will have to take one salad dish and all the major salad ingredients in IT including tomatoes, cucumber and lettuce.
• After that you also have to add feta cheese. 
• Now make a saucy blend by adding wine vinegar, dried oregano, salt, black pepper powder and olive oil. 
• It will become a dressing for your salad that you will mix with the salad to make it ready to serve. 

Nutritional value  (per person):

• Calories: 280
• Carbohydrates: 9g
• Protein: 6g
• Fat: 25g

Estimated Cost of Ingredients: Approximately $10

Mediterranean Baked Fish Recipe #2

Ingredients:

• White fish fillets (e.g., cod or tilapia) – 4 pieces
• Cherry tomatoes – 1 cup
• Kalamata olives – 1/2 cup, pitted
• Red onion – 1, thinly sliced
• Fresh basil leaves – 1/4 cup, chopped
• Garlic cloves – 2, minced
• Extra-virgin olive oil – 1/4 cup
• Lemon juice – 2 tablespoons
• Salt and pepper to taste

Instructions:

• First of all, make the oven adjustment and set it to 375°F (190°C).
• Do not forget to add some garlic paste, salt and pepper as a marination and them place it ina  baking tray. 
• Take another pot now and combine the cherry tomatoes, olives, red onion, basil, and garlic.
• Evenly distribute the tomato mixture over the fish fillets that you make by mixing lemon and olive oil with tomato.
• While keeping the foil covering the baking dish intact, bake the fish for approximately 20 to 25 minutes, or until it easily flakes apart when probed with a fork.
• Enjoy the Mediterranean tastes when serving hot!

Nutritional Value for 1 Person:

• Calories: 280
• Carbohydrates: 7g
• Protein: 25g
• Fat: 16g

Estimated Cost of Ingredients: Approximately $15

2. Our Favourite Healthy Cuisine: Japanese Cuisine

As it exclusively employs fresh/seasonal foods, seafood, lean protein sources, and low-saturated-fat products, Japanese cuisine is also regarded as among the world’s healthiest cuisine. According to Harvard Health Publishing, it is a healthy cuisine that promotes heart health and longevity because of it its preparation emphasizes low saturated fat content and lean proteins. Immerse yourself in the world of Japanese cuisine with LazyFit and experience the health benefits firsthand.

Healthy Japanese Recipe #1: Miso Soup

Ingredients:

• Dashi (Japanese fish stock) – 4 cups
• Miso paste (white or red) – 3 tablespoons
• Tofu – 1/2 cup, cubed
• Wakame seaweed – 1/4 cup, dried
• Green onions – 2, thinly sliced

Instructions:

• In a saucepan, bring the dashi to a simmer.
• In a separate bowl, dissolve the miso paste in a small amount of the hot dashi.
• Return the dissolved miso paste to the saucepan along with the rest of the dashi.
• Introduce tofu and wakame seaweed into the soup, allowing them to simmer for 2-3 minutes.

Nutritional Value for 1 Person:

• Calories: 60
• Carbohydrates: 7g
• Protein: 5g
• Fat: 2g

Estimated Cost of Ingredients: Approximately $8

Healthy Japanese Recipe #2: Teriyaki Salmon

Ingredients:

• Salmon fillets – 4 pieces
• Soy sauce – 1/4 cup
• Mirin (sweet rice wine) – 1/4 cup
• Sugar – 2 tablespoons
• Sake – 2 tablespoons
• Sesame seeds – 1 tablespoon (for garnish)
• Steamed broccoli and rice (optional, for serving)

Instructions:

• In a bowl, mix the soy sauce, mirin, sugar, and sake to make the teriyaki sauce.
• Place the salmon fillets in the skillet and cook them for about 2-3 minutes on each side.
• Pour the teriyaki sauce over the salmon and keep cooking for an extra 2-3 minutes, occasionally spooning the sauce over the salmon.
• Once the salmon is fully cooked and has a glossy appearance from the sauce, sprinkle sesame seeds on top.
• If you like, you can serve it with steamed broccoli and rice on the side.

Nutrition Facts (per serving, excluding rice and broccoli):

• Calories: 300
• Carbohydrates: 8g
• Protein: 25g
• Fat: 18g

Estimated Cost of Ingredients: Approximately $20

3. Vietnamese Cuisine

Vietnamese cuisine is one of our favourite healthy cuisines celebrated for its fresh and balanced flavors. It emphasizes herbs, vegetables, and lean proteins. With a focus on minimal oil and frying, it’s not only delicious but also earns its spot as one our healthiest cuisines in the world. Let’s explore two mouthwatering Vietnamese dishes.

Healthy Vietnamese Recipe #1: Pho

Ingredients:

• Beef or chicken broth – 8 cups
• Rice noodles – 8 oz
• Lean beef slices or chicken breast – 8 oz
• Bean sprouts – 2 cups
• Fresh basil leaves – 1/2 cup
• Lime wedges – 4
• Hoisin sauce and Sriracha (optional, for garnish)

Instructions:

• Bring the broth to a boil and cook the rice noodles according to package instructions.
• Thinly slice the beef or chicken.
• Divide the cooked noodles and meat among four bowls.
• Pour the hot broth over the noodles and meat.
• Serve with bean sprouts, basil leaves, lime wedges, and optional hoisin sauce and Sriracha.

Nutritional Value for 1 Person:

• Calories: 350
• Carbohydrates: 45g
• Protein: 25g
• Fat: 6g

Estimated Cost of Ingredients: Approximately $12

Healthy Vietnamese Recipe #2: Goi Cuon (Fresh Spring Rolls)

Ingredients:

• Rice paper wrappers – 8
• Cooked shrimp – 16, peeled and deveined
• Rice vermicelli noodles – 1 cup, cooked and cooled
• Fresh herbs (mint, basil, cilantro)
• Bean sprouts – 1 cup
• Peanut dipping sauce

Instructions:

• Soften the rice paper wrappers by dipping them in warm water until pliable.
• Lay the softened wrapper on a clean surface.
• Place two shrimp halves, a handful of rice vermicelli noodles, fresh herbs, and bean sprouts on the wrapper.
• Fold the sides of the wrapper over the filling and roll tightly.
• Serve with peanut dipping sauce.

Nutrition Facts (per serving, without sauce):

• Calories: 80
• Carbohydrates: 14g
• Protein: 5g
• Fat: 0.5g

Estimated Cost of Ingredients: Approximately $10

4. Indian Cuisine

Indian cuisine is one of the world’s healthiest cuisines if you enjoy plant based food, because it is a treasure trove of flavors and spices. Many dishes are vegetarian, and the use of spices like turmeric and cumin offers numerous health benefits. Let’s savor two nutritious Indian dishes.

Healthy Indian Recipe #1: Tandoori Chicken

Ingredients:

• Chicken drumsticks – 8
• Greek yogurt – 1 cup
• Lemon juice – 2 tablespoons
• Garlic paste – 1 tablespoon
• Ginger paste – 1 tablespoon
• Garam masala – 1 tablespoon
• Paprika – 1 teaspoon
• Turmeric – 1/2 teaspoon
• Salt to taste

Instructions:

• In a bowl, combine yogurt, lemon juice, garlic paste, ginger paste, garam masala, paprika, turmeric, and salt to create a marinade.
• Coat the chicken drumsticks with the marinade and refrigerate for at least 2 hours, or overnight for best results.
• Preheat a grill or oven to 400°F (200°C).
• Grill or bake the chicken until it’s cooked through and has a nice char, about 25-30 minutes.
• Serve hot with a side of fresh salad.

Nutritional Value for 1 Person:

• Calories: 250
• Carbohydrates: 4g
• Protein: 30g
• Fat: 12g

Estimated Cost of Ingredients: Approximately $15

Healthy Indian Recipe #2: Chana Masala (Spicy Chickpea Curry)

Ingredients:

• Chickpeas – 2 cans (15 oz each), drained and rinsed
• Onion – 1, finely chopped
• Garlic cloves – 2, minced
• Ginger – 1-inch piece, minced
• Tomatoes – 2, diced
• Garam masala – 1 tablespoon
• Cumin – 1 teaspoon
• Turmeric – 1/2 teaspoon
• Cayenne pepper – 1/2 teaspoon (adjust to taste)
• Salt to taste
• Fresh cilantro – 1/4 cup, chopped

Instructions:

• In a pan, sauté the onions until translucent.
• Add the garlic and ginger and sauté for another minute.
• Stir in the tomatoes and cook until they soften.
• Add the garam masala, cumin, turmeric, cayenne pepper, and salt. Cook for a few minutes until fragrant.
• Add the chickpeas and simmer for 10-15 minutes.
• Garnish with fresh cilantro and serve with rice or naan.

Nutrition Facts (per serving, excluding rice/naan):

• Calories: 200
• Carbohydrates: 35g
• Protein: 10g
• Fat: 3g

Estimated Cost of Ingredients: Approximately $8

5. West African Cuisine

West African cuisine is known for its diverse flavors and use of wholesome ingredients. It often includes staples like yams, plantains, and lean meats. Let’s explore two delightful West African dishes.

Healthy West African Recipe #1: Jollof Rice

Ingredients:

• Long-grain parboiled rice – 2 cups
• Chicken or vegetable broth – 4 cups
• Tomatoes – 2, blended
• Red bell pepper – 1, blended
• Onion – 1, finely chopped
• Scotch bonnet pepper or cayenne pepper – 1, minced (adjust to taste)
• Thyme – 1 teaspoon
• Curry powder – 1 teaspoon
• Paprika – 1 teaspoon
• Salt and black pepper to taste
• Olive oil – 1 tablespoon

Instructions:

• In a large pot, heat the olive oil over medium heat.
• Sauté the chopped onions until they become translucent.
• Add the blended tomatoes, red bell pepper, and minced pepper.
• Cook until the mixture thickens.
• Stir in the thyme, curry powder, paprika, salt, and black pepper.
• Add the rice and stir to coat it with the tomato mixture.
• Pour in the broth, cover, and simmer for 20-25 minutes, or until the rice is cooked.
• Serve hot and enjoy the flavorful Jollof Rice!

Nutritional Value for 1 Person:

• Calories: 300
• Carbohydrates: 60g
• Protein: 7g
• Fat: 4g

Estimated Cost of Ingredients: Approximately $10

Healthy West African Recipe #2: Grilled Tilapia with Plantains

Ingredients:

• Tilapia fillets – 4
• Ripe plantains – 2, sliced
• Lemon juice – 2 tablespoons
• Olive oil – 2 tablespoons
• Paprika – 1 teaspoon
• Garlic powder – 1 teaspoon
• Onion powder – 1 teaspoon
• Salt and black pepper to taste
• Fresh cilantro – 1/4 cup, chopped

Instructions:

• In a bowl, combine the lemon juice, olive oil, paprika, garlic powder, onion powder, salt, and black pepper to create a marinade.
• Coat the tilapia fillets and plantain slices with the marinade.
• Preheat the grill to medium-high heat.
• Grill the tilapia for 3-4 minutes per side, or until it flakes easily.
• Grill the plantains until they have grill marks and are tender.
• Garnish with fresh cilantro and serve hot.

Nutritional Value for 1 Person:

• Calories: 300
• Carbohydrates: 30g
• Protein: 25g
• Fat: 10g

Estimated Cost of Ingredients: Approximately $12

Conclusion

In this culinary tour of the globe, the top 5 healthiest cuisines have been examined: West African, Mediterranean, Japanese, Vietnamese, and Indian. These foods offer a multitude of nutritional benefits in addition to their tantalizing flavors.

But what if you just want to consume delicious cuisine without having to bother about meal planning, cooking, or monitoring your nutrition? LazyFit is a one-stop shop for stress-free healthy eating. 

With LazyFit, you can indulge in delicious foods from all over the world without worrying about the details. You can effortlessly enjoy these nutritious foods since LazyFit has you covered with everything from meal planning to item delivery and tracking.