There’s been a lot of talk lately about cultural foods, but what does it really mean?
Cultural and heritage foods can refer to traditions based on region, ethnicity and even particular families.
“Cultural foods are different depending on the individual,” says Maya Feller, registered dietitian and author of Eating From Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.
She notes that heritage foods can look similar based on geography. However, they may differ based on preferences and history.
This includes:
- likes and dislikes
- food availability
- preparation techniques
- family tradition
“I identify as a black American woman,” says Feller. “However, if you ask about my ethnicity, I would say I am of Afro-Caribbean descent as a first-generation, third-culture person.”
Feller notes that the flavors and foods of Trinidad, Tobago and Haiti are very much a part of her culture, as are the foods and flavors of the US Northeast, where she was born and currently lives.
Below are some of her favorite foods, plus health benefits and preparation tips.
Hibiscus is a flowering plant also known as roselle or sorrel. It contains a useful number
This includes:
- calcium
- magnesia
- potassium
- vitamin C
- B vitamins
- flavonoids
- phenolic acids
- organic acids
Hibiscus is usually prepared as a tea. However, not all of these nutrients are transferred into the tea.
“When I was a kid, I loved drinking sorrel,” says Feller. “In Trinidad, it’s made from dried hibiscus flowers, ginger and a sweetener. My love for sorrel continues and I now drink it unsweetened all year round.”
Pro tip: Enjoy it cold or hot. Just make sure to simmer long enough for all the flavors to come out.
Tamarind is a tropical fruit that grows in pods and is often made into candy.
It provides several beneficial nutrients, including
- Magnesium: 26% of the daily value (DV)
- Potassium: 16% of the DV
- Iron: 19% of the DV
- Calcium: 7% of the DV
- Phosphorus: 11% of the DV
- Copper: 11% of DV
- Vitamin B1 (thiamine): 43% of the DV
- Vitamin B2 (riboflavin): 14% of the DV
- Vitamin B3 (niacin): 15% of the DV
It also contains fiber, protein and antioxidants.
“As a kid, my maternal grandmother used to make tamarind and mango, which I put in everything,” Feller says.
Tamarind has endless uses in cooking. Some of these include:
- a paste or spread
- tamarind balls
- chutney
- candy
- sauces
- a sweet and sour drink
According to Feller, it has a sweet and savory flavor that pairs well with vegetables and animal proteins.
Garlic is a common – even essential – ingredient in many types of cuisine, as well as a powerful home remedy.
It also offers a host of benefits. For example, garlic can
“When I was younger, my mom would make garlic ginger and honey tea when I wasn’t feeling well,” Feller says. “It was a powerful elixir.”
In addition, garlic contains antioxidants that protect against
Ginger is another powerful ingredient that plays an important role in cooking and wellness. It contains the bioactive compound gingerol, has anti-inflammatory and antioxidant effects.
The many benefits of ginger include:
“The warm spice of ginger is something I’ve enjoyed since I was a kid,” says Feller.
She suggests grating and adding ginger to rice, hearty soups or pelau, a one-pot Trinidadian dish like pilaf made with meat, rice and peas.
It’s also delicious in curries, gravies, stir-fries and more.
Cumin, black pepper and turmeric make a delicious and spicy blend.
“I couldn’t pick just one and often cook with them together,” says Feller. “My love for these flavors originates in childhood, as they remind me of Trinidadian food.”
Black pepper and turmeric together are known for
Cumin is also known to support digestion, weight loss and is a
Try flavoring some greens and grains with a little cumin, or mix the three to make a dry rub for tofu or animal protein.
Technically a fruit, you might be surprised to learn that chili peppers also offer health benefits.
they
- Vitamin C
- Vitamin B6
- Vitamin K1
- potassium
- COPPER
- Vitamin A
“When I was a kid, I used to eat green mangoes, salt, lime, and chili together, something that all my aunts talked about,” says Feller. “No one understood my love for incredible hot food and it continues to this day.”
She’s known for slicing up a jalapeno and tossing it in a salad or using black urfa chili on eggs.
Some of Feller’s other spicy favorites include:
- scotch cover
- habanero pepper
- Serrano pepper
- any hot chili peppers
Cultural foods can be different depending on the history, family and preferences of the person eating them.
No matter where you come from, foods that mean something to you can be celebrated and enjoyed in ways that are healthy and delicious.
Crystal Hoshaw is a mother, writer, and longtime yoga practitioner. She has taught in private studios, gyms, and one-on-one settings in Los Angeles, Thailand, and the San Francisco Bay Area. She shares mindful self-care strategies through Simple Wild Free online courses. You can find him on Instagram.
