Savor the Flavors of the World

Nutrition Advice from your Pawling Hannaford Dietitian

Even the simplest meal can be transformed into something more when you use unexpected flavors. Savoring the flavors of the world is as easy as a trip to your local Hannaford for spices, seasonings, and ingredients that bring faraway cultures to your own kitchen table.

The hardest part of building a culturally diverse kitchen is knowing where to start. With a carefully crafted list, you can build a refrigerator, pantry, and spice rack that has the ingredients you need to make many ethnic recipes. The good news is that in many cases the same spices are celebrated by different cultures, a reminder of just how small our world is. The other good news is that by having these ingredients on hand you’ll be able to make marinades, simmer sauces, and spice rubs from scratch rather than relying on products that may do it for you, but with added sodium and other ingredients you may want to avoid.

Here is a shopping list to begin building a kitchen that will bring the flavors of the world. If you purchase perishable foods, you’ll be able to use them in a variety of dishes to limit waste. (You can also freeze unused portions of ginger root.)


Asian: Aniseed, bean paste, chile oil, ginger root, green onions, hot red peppers, sesame oil & seeds, and soy sauce.

Mexican: Bell peppers, chiles, cilantro, cinnamon, cocoa, coriander seeds, garlic, lime, onions, and oregano.

Spanish: Almonds, bell peppers, cumin seeds, garlic, olives, onions, paprika, parsley, and saffron.

Greek: Cinnamon, dill weed, garlic, lemon, mint, nutmeg, olives, and oregano.

Indian: Aniseed, black pepper, cardamom seeds, chiles, cilantro, cinnamon, cloves, coriander seeds, cumin seeds, curry powder, mint, garlic, ginger root, red pepper, saffron, sesame seeds, turmeric, and yogurt.

Caribbean: Allspice, cinnamon, cloves, coriander, curry, garlic, ginger root, lime, nutmeg, onions, oregano, red pepper, and thyme.

North African: Cilantro, cinnamon, coriander seeds, cumin seeds, garlic, ginger root, mint, red pepper, saffron, and turmeric.

As your local Hannaford Dietitian, I’m pleased to be sharing my advice and simple tips. Please visit for my in-store schedule of classes, demonstrations, and store tours or call (845) 855-0553 for more information.


Dal, which means dried legume, is a versatile staple in Indian cuisine. Try to get this flavorful lentil puree cooking in the afternoon to enjoy it by dinnertime along with pita bread or brown rice. For more on the Guiding Stars program as well as several other ethnic dishes, visit online.

Lemon Dal (2 Guiding Stars)


1 ½ cup red lentils

5 cups hot water

1 small yellow onion, diced

4 cloves garlic, sliced

1 (½") piece fresh ginger, peeled and minced

2-3 serrano chilis, seeded and sliced

1 tsp. salt

2 Tbsp. lemon juice

1 Tbsp. milk


Pick through and wash the lentils.

Place lentils, water, onion, garlic, ginger, chilis and salt in the slow cooker. Stir well and cook on high for 2 ½ hours.

When the lentils are cooked, add the lemon juice and stir. Adjust the lemon juice to taste.

Add the milk and stir. Serve warm with fresh pita bread or brown rice.