Dear Hannah,

Before the rise of food delivery apps and takeout being so widely available, traditional diets rooted in wholesome, seasonal ingredients are what fed and nourished families all around the world.

Plant-Based Heritage

Although culturally diverse in their recipes, ﬂavor pairings, and ingredients, nearly all traditional diets are centered on a foundation of fruits, vegetables, whole grains, pulses, nuts seeds, herbs, spices, and other plant foods. To give you some inspiration, here are some plant-based meal ideas from each of our heritage diet pyramids.

Sun-Dried Tomato Roll Ups

The well known versatile summer squash is wrapped raw around aromatic basil, sweet sun dried tomatoes, and creamy cheese. The smooth cream cheese compliments the freshest notes from the crisp zucchini and robust bite of sun dried tomatoes sprinkled throughout the roll. For excellent mild ﬂavor select a smaller deeper green colored zucchini to insure ﬁrm texture with little to no seeds. We love preparing this dish as a refreshing after school snack or a unique appetizer for dinner guests.

Recipe and photo courtesy of Mooney Farms

Beans and Greens Bowl

Beans and greens are a staple of traditional diets around the globe. While the combination might sound simple, this hearty kale and black bean bowl is full on ﬂavor. Serve as a main dish, or nourishing side.

Oldways photo and recipe

African Peanut Soup

Great textures and ﬂavors combine in this comforting traditional soup from western Africa. Since most of the ingredients are common pantry staples, this soup is convenient and easy to pull together. Enjoy it as a starter or as a light meal.

Oldways photo and recipe

Red Curry with Kabocha Squash and Brown Rice

Kabocha squash, sometimes called Japanese squash, has a vaguely sweet ﬂavor and vibrant orange-y red color. If you are unable to ﬁnd some or prefer other squash such as butternut or acorn, they are just as healthy, delicious, and beautiful.

An Oldways recipe, courtesy of Annie Copps (photo by Kelly Toups)

Celebrate Hispanic Heritage Month

Follow along on social media and tag us @oldways_atasteofheritage to show us how you're celebrating!

Stay in touch on social media to make every day Mediterranean!

Follow alon﻿g on social media and tag us @oldways_atasteofheritage to show us how you're celebrating!

Follow along on social media and tag us @oldways_atasteofheritage to show us how you're celebrating!