Does dinner have you in the doldrums? Does lunch leave you listless? Without traveling further than the market or kitchen pantry, you can perk up your healthful meals with foods and flavors from around the globe. Here are some tips to transform everyday foods into exciting ethnic fare by simply adding a few new ingredients.
Make Healthy Meals Special with Ethnic Ingredients
* Lend a taste of Italy to salads and vegetables with a sprinkle of oregano, basil, parsley, thyme and minced garlic. Or top pasta, poultry and fish with capers, diced pimento or a few sliced black olives.
* Corn and flour tortillas add Mexican flair when used as containers for salads and grilled foods. Or try them instead of bread for sandwiches-add chopped vegetables and reduced-fat dressing or salsa to diced grilled chicken, turkey, shrimp, lean beef or pork.
* Give a Greek accent to pizza and salads with a little crumbled Feta cheese.
* Instead of regular rice, try some of the foreign grains now available in many supermarkets. Arborio rice is used in the Italian dish risotto, and grains like bulgur and couscous from the Middle East are ready in a flash. For more flavor, prepare with reduced-sodium broth instead of water.
* Season and marinate lean meats and vegetables with Chinese bottled blends like oyster sauce, Cantonese stir-fry sauce, ginger soy sauce, Teriyaki sauce, Hoisin sauce and plum sauce. They add flavor to stir-fry recipes, as well.
* Finely grate a bit of Parmesan, Asiago or Romano cheese over vegetables and salad greens for a little Italian zip. Or top a quickly microwaved chicken breast with your favorite bottled pasta sauce, a tablespoon or two of shredded, reduced-fat mozzarella cheese and a sprinkle of basil.
* For a taste of the Mediterranean, substitute balsamic vinegar for red wine vinegar in marinade and dressing recipes.
* Toss some water chestnuts in salads for a crunchy Asian addition.
* Perk up potatoes, burgers, poultry and seafood with a dollop of salsa.
* Toss couscous or rice with grated citrus peel, a dash of cinnamon and a few tablespoons of raisins for a taste of Morocco.
* Sprinkle half a teaspoon or so of sesame seeds over Asian dishes for a delightful taste and texture. Toast them in the microwave first to enhance the flavor. Or add zing to stir-fried with finely grated fresh ginger (for milder flavor, use a slice or two when cooking and remove before serving).
Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.
Monday
August 4th, 2025
5:43AM
