The first and only time I went to a nutritionist, I was given a pamphlet of healthy recipes, as you might expect.
However, I was not prepared for what I saw.
Curd-filled pale melon, moist iceberg lettuce salads and soft rice substitutes greeted me as I peeled back the paper bundle.
“Is this really it?” I asked.
Needless to say I was disappointed. As a food writer and recipe developer—and a person who loves to eat—I crave flavor, color, texture, and diversity in my food.
The pamphlet had none of this.
I am half Asian and half Latino. My cultural background has always informed which dishes appeal to me, whether I grew up with a specific ingredient or wanted to find out more about the history of a recipe.
Once I got a little older and became aware of the healthy food conversation, I quickly realized that the food I liked wasn’t part of it.
Food considered healthy always came from a Eurocentric lens, and many, if not all, Asian and Latin dishes were left out.
According to the Academy of Nutrition and Dietetics’ Commission on Dietetic Registration, 80 percent of the approximately 119,000 registered dietitians in the U.S. are non-Hispanic white.
In a New York Times article analyzing these findings, writer Priya Krishna notes that “many nutritionists say that research, programs and academic articles ignore non-Western cuisines or imply that they are unhealthy.”
Using Asian and Latin ingredients to eat well in my personal life seems like a small way to combat many harmful thoughts. I cook to nourish my body, but in return, it also allows me to relive my happy memories.
The red and green skin of the mango takes me back to my childhood, where I used to run through the mango trees with my brother.
The tangy taste of kimchi takes me back to nights out with friends around a hot Korean BBQ grill.
And every time I peel a green plantain, the smell makes me feel like home.
Here are some of the Asian and Latin ingredients I cook with to eat well for my body and mind. Each brings a wealth of flavor, color and nutrition to whatever dish they are on.
No sad, soggy salads here!
I am currently based in Tokyo, so there is a large variety of miso that is easily accessible to me.
In the US, you can usually choose from white, yellow, or red miso at Asian grocery stores. The range of colors depends on how long the soybeans are fermented: white is the least fermented with subtle sweet notes to red is the oldest with a deep and strong flavor.
Why I love it
I love miso because it’s incredibly versatile. I’ve used it in everything from marinating chicken to mixing cookie dough.
benefit
It is rich in umami but also offers a number of health benefits.
How to find and use miso
You can easily buy miso at most grocery stores, but for the largest selection, head to a Japanese market.
Use it for soups, salad dressings, marinades, baking and more.
Hands down, mangoes are my favorite fruit. I eat them mixed into salsa, mixed with ice or sprinkled with Tajín, a Mexican condiment made from chilies, lime and salt. There is no way to enjoy them.
Why I love it
Most grocery stores in the US only carry Tommy Atkins mangoes (the big red and green ones), but there are over a thousand varieties with different textures and sweetness.
Hawai’i Excel mangoes have very thin skin and an equally thin seed, which means a much higher ratio of juicy fruit. It is sometimes even called Hawaiian gold.
Pakistan’s Anwar Ratol and Chaunsa mangoes have created an underground WhatsApp market because those varieties are in such demand.
benefit
Rich in vitamin C and vitamin A, this beloved fruit offers several health benefits.
According to 2021 research, eating mangoes was associated with higher nutrient intake, diet quality, and weight-related health outcomes.
How to find and use mangoes
Mangoes are easily found in almost all supermarkets. Warmer climates tend to grow more mango varieties, so be sure to check out local farmers’ markets.
Use them in salsas, salads (sweet or savory), sliced over sticky rice, mixed into mango lassi, or simply raw with a little Tajín.
While I love the texture of dried beans, I often find myself forgetting to soak them ahead of time. This is when canned beans come through.
In moments, I can have refried beans, cumin-spiced black beans, or fresh chickpeas.
Why I love it
Beans are a huge part of Latino culture and are something I always reach for for a quick yet satisfying meal.
They’re also affordable and have a long shelf life, which is why I always keep a big stash stashed away in my pantry for when the bean craving hits.
benefit
There is only one can of pinto beans
According to one
Some common types of beans mentioned in the study include:
- navy beans
- pinto beans
- hariko beans
- white beans
- red beans
The review also noted that beans are an environmentally sustainable source of protein compared to animal-based ones.
How to find and use beans
Fortunately, you can likely find canned beans at any grocery store. Use them as dips, pair them with rice, spoon them over tortillas, make a grain bowl and more.
Kimchi is undoubtedly Korea’s most important cultural dish.
Why I love it
For more than 3,000 years, large heads of cabbage have been coated with a mixture of sugar, salt, onion, garlic, ginger, and gochugaru (Korean red pepper) and left to ferment until browned.
Some of my favorite ways to eat it are in fried rice, jjigae (Korean stir-fry), or just out of the jar.
benefit
During the fermentation process, powerful probiotics are formed that make kimchi a Korean superfood.
According to one
- stimulation of immune function
- reducing free radicals
- reducing the risk of certain types of cancer
- reducing the risk of cardiovascular diseases
- reducing the risk of metabolic syndrome
- growth of intestinal microflora
- increase in iron level
How to find and use kimchi
You can usually find kimchi in most health food stores. For the largest selection, visit a Korean grocery store, such as H-Mart.
There are countless types of kimchi, and each one is unique. The most common variety is made with cabbage, which I like to stir into fried rice, eat in soups, or just use as a side.
Not all kimchi found in a grocery store contains probiotics. Look for kimchi in the grocery section of your refrigerator and read the package to make sure the product contains live, active cultures. Most canned kimchi products do not contain live probiotic strains.
Last but not least is the mighty plantain. Throughout Africa, Latin America, Southeast Asia and the Caribbean, the plantain has been a staple food for centuries.
Why I love them
Unlike sweet bananas, plantains are starchy and contain less sugar. I grew up enjoying them in their green, unripe state and ripe enough to turn black.
At both stages and in between, there are countless ways to prepare them.
Tostones and maduros were constant side dishes in my family home.
Tostones are made when plantains are green and unripe. He takes full advantage of layering them by double frying them and leaving each edge golden.
On the other hand, maduros are best made with plantains that are black and full of natural sugars. In a quick shallow fry, the sugary bits caramelize and the whole slice becomes soft.
benefit
They are a rich source of fiber and contain a variety of vitamins and minerals such as magnesium and potassium, among many other benefits.
- potassium
- calcium
- magnesia
- phosphorous
- nitrogen
- fiber
They also play an important role in food security and prevention of malnutrition in tropical and subtropical areas, including Africa.
How to find and use plantains
Plantains are readily available in many grocery stores across the US
If you can’t find them at your usual place, visit a grocery store in a Latinx neighborhood.
There are truly an endless amount of ways to enjoy plantains at any stage of ripeness.
For green plantains, try making cobblestones. For almost black/all black plantains, cut them at an angle and fry them to make maduros.
Want to learn more, access more diverse information, or even see a culturally competent dietitian? Check out the resources below.
- Food Heaven is a multimedia platform founded by two registered dietitians of color. They help people transform the way they eat with intuitive eating and respect for the body.
- The Healthy Ramadan Guide is a complete Ramadan meal plan that focuses on wellness.
- The American Indian Cancer Foundation is a national nonprofit organization that helps address inequities facing Native communities, including those related to food availability and sovereignty.
- Diversify Dietetics is a community for students, professionals and educators dedicated to increasing ethnic and racial diversity in the profession of nutrition and dietetics.
- World Critical Dietetics is an organization that advocates a more inclusive approach to dietetics, leading inquiries around gender, race, class, ability, size, and more.
Culturally adept nutritionists
- Maya Feller is a registered dietitian and adjunct faculty at New York University. She provides nutritional therapy and medical education from an anti-anxiety, patient-centered and culturally sensitive approach.
- Alice Figueroa was influenced by life in Latin America as a child. Her nutrition counseling/approach incorporates mindful eating derived from public health, positive psychology and science-based research, yogic studies, and Buddhist teachings.
- Sherene Chou is an award-winning nutritionist and chef with a passion for sustainable food and plant-based food. She acts as a consultant for plant-based brands to build sustainable food initiatives.
No single culture has a monopoly on healthy eating. It is time to honor the rich culture, traditions and cuisines that black and brown cultures have to offer.
Doing this can be as simple as visiting a new grocery store with different types of foods than you’re used to or finding a recipe your ancestors used to make.
Healthy food doesn’t have to be boring, bland or exclusively white.
Kiera Wright-Ruiz is a food writer, recipe developer and author based in Tokyo. Her first picture book, WANT TO BE SPAGHETTI!, comes out in July 2023, and her first cookbook, The Half-Latinx Cookbook, will be published in spring 2025. Follow her @ kierawrr for more.
