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There’s something just so, well, comforting about comfort foods: Not only do they taste delicious, but in many cases, they take us on an emotional journey, bringing back memories that make us feel safe, calm, and just plain satisfied.
Comfort food means different things to different people, but for many of us, they’re rooted in tradition—they’re the kind of foods we grew up on, that we’ve learned to associate with these feel-good emotions. Lots of times, these are foods that play a big part in not only our families, but in our larger culture too.
“Eating cultural foods can take us back to a comforting experience, which has a sentimental or nostalgic value,” Samina Kalloo, R.D.N., C.D.N, a registered dietitian based in New York, tells SELF. “Food has the power to connect us back to simpler times.”
But there’s a flip side benefit: Trying foods you may not be familiar with from other cultures can also be a really special way for you to respectfully learn about and experience them, which can give you a greater understanding of these cultures in more of a firsthand, active way. As another plus, trying different foods from other cultures can also help expand your palate, which is especially helpful if you’ve been in a food rut.
Different cultures tend to use different ingredients—including fruits, vegetables, herbs, and spices—and different preparation techniques, which bring unique bursts of flavor and texture to dishes that you may not be familiar with otherwise, explains Gina DeLuca, R.D., C.D.N., registered dietitian at Perlmutter Cancer Center at NYU Langone Hospital–Long Island.
Chances are pretty good that you have a few favorite cultural foods of your own, which you may turn to when you need a little pick-me-up. But if you want to broaden your tastes and try something new (or hear someone sing the praises of a food you already love), check out these 18 registered dietitians’ favorite dishes from their cultures.
1. Horiatiki Salad
“I grew up eating Greek food, and one thing I could eat every day is a Greek salad, also called a horiatiki salad. It contains simple, fresh ingredients that include tomato, sliced cucumber, green pepper, sliced red onion, Kalamata olives, and of course, feta cheese, and is dressed with extra virgin olive oil, red wine vinegar, oregano, salt, and pepper. When using high-quality olive oil with the remaining fresh ingredients, the flavors pop.
I was introduced to it daily at the dinner table, particularly in the summertime when the ingredients were grown fresh from our garden. I eat it with fresh bread—sometimes pita bread—alongside my main entrée, which is usually lean poultry or fresh fish. Sometimes I eat it with just bread as my main course and it leaves me perfectly satisfied.” —Sarah Galanis, M.P.H., C.D.N., director of food and nutrition at NYU Langone Hospital–Brooklyn
2. Eggplant Parmigiana
“My favorite cultural food is—hands down—eggplant parmigiana, which is essentially a casserole of lightly breaded, fried eggplant slices layered with tomato marinara sauce and mozzarella cheese. It’s best if the eggplant is crisp, and the cheese cooked well-done or slightly burned. Toss in some fresh basil, and you’re set. The commingling of flavors is simply superb.
My mom would make it as a dish classic to our Italian culture. There’s a process of steps involved in it, for instance, ‘sweating’ the eggplant, which means slicing it into disks, lightly salting them, and placing them on and between paper towels to draw out the solanine—the ingredient that gives eggplant its initial bitter taste. It can be eaten for dinner, but leftovers reheat well for lunch, and I’ve also been known to eat leftovers for breakfast when there was nothing else I wanted. When I was pregnant with my son, my husband laughed at my open-mindedness to food possibilities—like eggplant parmigiana for breakfast.
I adore that this dish can be modified in so many ways. You can make it classic style by frying the eggplant slices, but you can also grill or roast them to opt for a more heart-healthy option; you can change up your types of sauce or cheese; you can even use zucchini in place of eggplant if you have an eggplant allergy, or use dairy-free cheese and gluten-free bread crumbs if you have additional food allergies or intolerances. The possibilities are endless.” —DeLuca
3. Goulash
“I come from many cultures (English, Irish, Hungarian, but mostly Slovenian), so it was always fun watching my mom cook from very different cultures. My dad was not very adventurous, so looking back, we often had heartier Hungarian-type foods like goulash. The goulash my mom made was a saucy mix of beef, vegetables, and caraway seeds—she would often put them over buttered noodles. Sunday afternoons, my grandparents would come over and we would eat all together. My mom would often make this dish since everyone seemed to like it—and quite frankly, trying to cook for a crowd can be very expensive, and this was budget-friendly. My 98-year-old grandfather asked for it on his deathbed, so it was good enough to leave a lasting impression!
I think it’s one of my favorite dishes because it does remind me of the dinners we had when I was little. Now when I make this dish, I often will substitute the beef for venison, just as a personal preference that doesn’t change the taste of it. Although you can often tweak a recipe to make it healthier, the base of the dish should remain the same and should be passed on to loved ones to keep the tradition going.” —Beth A. Czerwony, R.D., registered dietitian with Cleveland Clinic’s Center for Human Nutrition
4. Sweet and Savory Sweet Potatoes
“Sweet potatoes are a root vegetable that are prepared multiple ways in my African American culture. Sweet potatoes—specifically baked sweet potatoes—are sweet and savory, and I eat them as a side with my dinner. I simply bake them in the oven at 400°F for 30 to 40 minutes, and once done, I top with cinnamon, mash with a fork, and enjoy. Baking sweet potatoes in the oven gives them an amazing texture and brings out their sweet flavor.
Sweet potatoes come in many forms at holiday events: baked, whipped, in a pie, or topped with marshmallows. And you’re considered a top chef in my culture if you can make the best sweet potato pie or dish. It’s a badge of honor to prepare sweet potato dishes—only a few family members are trusted to bring sweet potato pie and candied yams or sweet potatoes to holiday gatherings. Also, a sweet potato recipe is passed down through generations. Each family has their own twist.” —Nijya Saffo, M.S., R.D.N., L.D.
5. Arroz con Gandules
“My ultimate favorite dish is arroz con gandules, a famous Puerto Rican Rice dish with a small type of legume. I have been eating this dish since I was a toddler—even now, everywhere we go, we are welcomed with a plate of arroz con gandules. It’s a staple for any gatherings, holiday celebrations, or special dinners.
Our recipe starts with a sauce called sofrito and a package of sazón seasonings before adding the gandules. You can add green olives stuffed with pimento and several cilantro sprigs for more flavor, and I really like this rice dish with plenty of green olives. Regardless of the recipe, this arroz con gandules is usually served with tostones (fried green plantains) or maduritos (fried ripe plantains) and a leaf of lettuce with a couple tomato slices. My beverage of choice with this meal is typically a Malta (a non-alcoholic barley beverage). Latinx-Hispanic foods deliver not only in flavors and textures, but are also full of important nutrients such as fiber, healthy fats, and several vitamins and minerals.” —Sylvia E Klinger, M.S., R.D., C.P.T.
6. Congee (Jook)
“I love congee, also known as jook! It's a rice porridge that can be made simply with broth and rice, and jazzed up with all types of toppings—dried pork, boiled or tea egg, pickled vegetables, green onions, chili or sesame oil, or whatever you have in your pantry. Congee is one of those dishes that every Chinese grandmother makes if you're feeling under the weather—kind of akin to chicken soup in Western cultures. It's warm, comforting, and perfect on a rainy day. I crave it during the winter, when I just want something comforting and warm.
I generally whip it up in my Instant Pot—I throw in a chicken carcass from my freezer, then add a cup of rice, about 8 cups of water, ginger, and minced shiitake mushrooms. My favorite toppings are not necessarily traditional, but I love adding sautéed shiitake mushrooms, a soft boiled egg, sesame oil and chili oil, and green onions.” —Leanna Tu, M.S., R.D.N.
7. Stewed Okra and Black-Eyed Peas
“I'm not a big sweets person. I love savory, earthy, full-flavor foods, and these (along with the ‘trinity of greens,’ as they call it—turnips, mustard, and collard greens with apple cider vinegar) are some of my favorite side dishes for Sunday family meals. Growing up in the South, my family owned land and my dad grew several types of produce and raised livestock. I came to know and enjoy these as meal staples. You can eat them with dinner or lunch, and I'll even eat black-eyed peas with breakfast if I have grits and eggs. It just depends on how I feel.
Black-eyed peas are easy, and you can buy them in bulk. Soak them overnight, and cook them like my mom used to do it in the pressure cooker or Instant Pot. I usually get the frozen option and cook them on the stovetop. As for the greens, fresh tastes better than canned to me, and are lower in sodium. I like veggie broth, onions, garlic, peppers, and a little olive oil in mine with apple cider vinegar.” —YaQutullah Ibraheem Muhammad, M.S., R.D.N., L.D.
8. Baingan Bharta
“Being a melting pot of different cultures (Pakistani, Italian, and Polish) has always been the core to my identity. Growing up, I was exposed to a variety of delicious cultural cuisines, and my two favorites involve one of the most versatile vegetables—eggplant. While eggplant parmigiana, from my Italian side, is a close second, baingan bharta (roasted eggplant curry), from my Pakistani side, is my all-time favorite dish. Baingan bharta is made from roasted eggplant and seasoned with the most commonly used masalas and spices, such as coriander and cumin, along with tomatoes, onion, and garlic. It’s absolutely delicious.
Baingan bharta was one of the main dishes at all of the family events I had with my Pakistani father’s side. I loved to eat it with roti (flatbread), because I could eat with my hands and no utensils! These days, I enjoy baingan bharta with rice and a seasoned cucumber-yogurt sauce, also known as raita. My husband is Trinidadian and this dish is also popular in his culture–so we enjoy it often together! For a while, I was intimidated to make my own eggplant curry, but since it’s truly a lifelong favorite, I figured it was time to start making it from scratch.” —Kalloo
9. Tachin
“I’m Persian American—my parents grew up in Iran and moved here when they were in their early 20s—and crispy rice is my favorite. Tachin is a layered rice dish that looks like a cake, and inside is layered with a saffron, yogurt, egg-rice mixture, and boiled chicken. The top of this ‘rice cake’ is pretty much all crispy rice, and it’s garnished with sautéed barberries, slivered almonds, and pistachios!
I was raised with this meal, and we always had it as a staple at our table, especially at celebrations—it’s a vibrant addition, and it’s so full of flavor. I like to pair a piece of tachin with a side of a leafy green salad or shirazi salad (a Persian cucumber, tomato, and onion salad) or an optional side that is common in Persian food, such as shallots in plain yogurt or fresh bread with feta cheese, walnuts, and herbs. Since this is predominantly a rice dish, it can be paired with any main entrée. This meal doesn’t have to be made with chicken or red meat—it can be made vegetarian (lacto-ovo friendly, since it will still contain eggs and yogurt), and you can pair it with your choice of plant protein. I’d encourage everyone to try it, and I love encouraging clients and friends to try new meals, especially ones that contain lots of herbs and spices.” —Yasi Ansari, M.S., R.D.N., C.S.S.D.
10. Pão de Queijo
“My mother is from Brazil, so I grew up going to visit family in Brazil and speaking Portuguese. My favorite food from Brazil is pão de queijo, or cheese bread, which I was introduced to as a young child in Brazil. Pão de queijo is soft, chewy, and has a delicious mild, cheesy flavor with a light, crusty outside and a soft inside.
Pão de queijo is versatile and can be eaten with any meal, or a snack just as is from the oven. It can also be sliced and eaten with jam, as a sandwich with filling, or as part of a delicious breakfast with a steaming cup of coffee. Since it’s made with tapioca flour, pão de queijo is also gluten-free. I always have tapioca flour in the pantry, or frozen pão de queijo that can be quickly baked for a delicious treat.” —Sonya Angelone, M.S., R.D.N.
11. Muboora Une Dovi
“I am a Shona girl from Zimbabwe, and my favorite cultural dish is muboora une dovi: pumpkin leaves (whose flavor is somewhat akin to a very light spinach) smothered in a creamy peanut butter sauce. Sometimes, hot peri peri peppers are added to give the dish some heat.
Peanuts and peanut butter play an important role in Zimbabwean food culture; we add them to everything, from breakfast porridge to rice, meat, and vegetables. Peanuts and peanut butter are important for boosting both the nutritional value and taste of food. And pumpkin leaves are simply a Zimbabwean staple. My mother grew them in her garden, and when in season, we ate them often. Pumpkin leaves are typically not sold in United States supermarkets, but I have been lucky enough to find them in independent international shops and local farmers’ markets. If you grow your own pumpkins, pick the young, tender leaves, which are easier to prepare and have a smoother mouthfeel. (Here's a recipe with instructions on preparing the pumpkin leaves.) There’s a big nostalgia factor with this meal: I am an immigrant, and muboora une dovi is a dish that is loaded with memories of home, as it transports me to my mother's garden and kitchen.” —Cordialis Msora-Kasago, M.A., R.D.
12. Rajma-Chawal
“One of my all-time favorite Indian dishes is rajma-chawal: kidney beans (rajma) simmered in a delicious onion and tomato spice-infused sauce served with white rice (chawal). It’s almost like a vegetarian chili.
My school cafeteria in Madras, India, had delicious vegetarian food choices for lunch, though I typically took a homemade lunch every day. One day, I had forgotten it, and had to buy it at school. I tasted rajma and rice for my first time—it was so tasty and satisfying. I rushed home and told my mom all about it. My mom was not familiar with it since she was from a different state, but she was able to recreate it at home for us, and it became part of our family meal rotations. Now I continue to enjoy making it for my family. For a classic pairing, enjoy rajma with some plain rice or roti. I serve it to our family and friends all the time, and I have a simple recipe for this dish in my book My Indian Table: Quick & Tasty Vegetarian Recipes.” —Vandana Sheth, R.D.N., C.D.E.
13. Borscht
“I am half Russian on my mom’s side and she makes a delicious dish called borscht, which is a beetroot soup that can take about half a day to make. It’s packed with delicious veggies like beets, cabbage, carrots, onion, parsnip, leeks and potatoes, and cooked in a flavorful beef stock. My grandma from Russia passed down the recipe to my mom, who would make it in the winter months at home while growing up in California. (You typically eat borscht in the colder winter months.)
I enjoy it with a dollop of sour cream and a dark bread like pumpernickel. The rich flavor of the bread complements the heartiness of the soup. Cooking borscht makes the entire house smell amazing since it sits simmering on the stovetop most of the day. The scent evokes memories of my grandma and now my mom, enjoying meals at home together. It has a wonderful meld of flavors and is fairly customizable to meet your dietary needs. ” —Mia Syn, M.S., R.D.N.
14. Dim Sum
“A specialty of Cantonese cuisine is dim sum, which is a general reference to small foods that can be savory or sweet, and are always consumed with tea. Imagine small plates of dumplings, rice noodles, and buns—it's like Chinese dishes served tapas style and sipping tea for brunch!
Growing up, I remember going for dim sum with my parents and my siblings. It was a central component to family celebrations, whenever we had visitors and Chinese holidays. Often, there's no menu when you eat dim sum. Servers come around with a rolling cart loaded with a variety of dishes all meant to be shared by the entire table. There's no limit to how many dishes you should pick, and you’re encouraged to eat as the dishes hit the table.
Reflecting on my past dim sum brings about nostalgia, and when enjoying it in the present, it brings forth connection to those at the table, Chinese history, and tradition. I've worked with several clients who are seeking connection to their Chinese heritage. Food is just one of the most powerful ways to foster this and a sense of belonging. Dim sum is a great opportunity to explore that!” —Laura Iu, R.D., C.D.N., R.Y.T.
15. Jamaican Chicken Curry
“One of my favorite foods growing up was my dad's chicken curry. He's Jamaican, and he cooked it on special occasions. It's a stew dish with strong flavors of curry and turmeric, as well as potatoes and carrots, which make it super hearty. It's a really savory dish with a ton of flavor and spice. He used to make it with rice and peas, another Jamaican staple.
I think I used to love it so much because it was made on special occasions, and it's a dish that sounds easier to make than it is. It was also made with love, which I think really helps. You can always alter the spice level to your liking. For those not used to the flavors, it might be an acquired taste, but it’s definitely worth it. My dad also never made the dish the same way twice. Sometimes he would add more peppers or even put spinach in the dish.” —Shana Minei Spence, M.S., R.D.N., C.D.N.
16. Salsa Molcajeteada
“One dish that I must have every time I am in Mexico is my mom’s salsa molcajeteada, a traditional salsa made with grilled jalapeños, onions, and tomato, along with lime juice, cumin, salt, and pepper. One important thing about preparing the salsa is that it is made in a molcajete (a bowl-like mortar traditionally carved in natural volcanic stone). Making it in a molcajete adds flavor and presentation. The flavor that it gets is hard to describe but distinguishes it from other salsas.
In my family, it is the perfect companion to carne asada (grilled steak) and homemade corn tortillas. I love the simplicity of all the ingredients, the fresh flavors, the spiciness, and the added layer of flavor that brings to the carne asada. Because the ingredients are grilled, usually we eat it fresh the day we grilled, but make extra to add to meals later the next day. It tastes like home and family.” —Su-Nui Escobar, R.D.N.
17. Egg Tarts
“The Hong Kong–style egg tarts were one of my favorite desserts-pastries growing up. Whenever I traveled to see my grandparents overseas in China every summer, we’d visit bakeries where they made them fresh every day. It’s essentially a flaky, pie-like pastry cup filled with sweet egg custard. I love that it’s mini-sized and just the right amount of sweet—like a mini pie! It’s warm and crispy on the outside, but when you bite into them, they’re soft and sweet on the inside. My mom has also made these from scratch before, and I love a great homemade egg tart.
It’s more of a dessert for me, but it’s commonly served in restaurants that serve dim sum. You can eat it warm or cold, but I love it freshly baked, right out of the oven! A shared dish like this can create so many memories. Food is so much more than just nourishment for our bodies. Culturally, it serves to bring people together.” —May Zhu, M.B.A., R.D.N., L.D.N.
18. Collard Greens and Cornbread
“I love collard greens and cornbread. While you can have greens without cornbread, it feels incomplete to me. In my family, the greens are slowly simmered with meat, creating a savory broth and tender greens. Then you add a capful of vinegar to your greens and eat them right with the cornbread.
I’ve been eating greens for as long as I can remember, starting as a kid. Growing up in the South, we had access to plenty of inexpensive vegetables grown on farms or in a neighbor's backyard. So it's typical to see huge heads of collard greens hanging out in the kitchen just waiting to be cleaned at any given moment. And the process of getting, cleaning, cutting, and cooking the greens is all a part of the experience.
Greens are special to me because it reminds me of how I sat and watched my grandma make them. It’s the dish that everyone in my family eats. They take time, but the effort is well worth it. And you can bet there won't be any left at the end of the day. Now, as an adult who happens to be a registered dietitian nutritionist, I love that I grew up eating such nutritious food and I didn't even know it.” —Marisa Moore, M.B.A., R.D.N., L.D.
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