The Netherlands has earned a reputation as one of the healthiest countries in the world, thanks to its active lifestyle, excellent healthcare system, strong social connections, and emphasis on balance. While Dutch cuisine is often associated with comfort foods, many traditional dishes can be surprisingly nutritious when prepared with wholesome ingredients.

In our recent article, Why the Netherlands Is One of the Healthiest Countries in the World, we explored how the Dutch ranked as the 15th healthiest nation in the Bloomberg Healthiest Country Index. We looked at how cycling, work-life balance, fresh foods, and a culture of movement contribute to overall well-being.

How the Netherlands Became One of the World’s Healthiest Countries

One aspect we only briefly touched on was food. Traditional Dutch cuisine focuses on simple, hearty ingredients such as fish, potatoes, vegetables, legumes, whole grains, and dairy products. While some classic recipes have evolved over the years, many can easily fit into a healthy lifestyle.

Let’s explore five popular Dutch-inspired recipes that celebrate the flavors of the Netherlands while supporting your health goals.

1. Dutch Herring Salad

Herring is one of the most iconic foods in the Netherlands and is rich in heart-healthy omega-3 fatty acids.

Ingredients

• 8 ounces pickled herring, chopped
• 4 cups mixed greens
• 1 cucumber, sliced
• 1 apple, diced
• ¼ red onion, thinly sliced
• 2 tablespoons fresh dill
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Add greens to a large bowl.
2. Top with cucumber, apple, onion, and herring.
3. Whisk together olive oil and lemon juice.
4. Drizzle over salad.
5. Garnish with dill and serve immediately.

Why It’s Healthy

Herring provides omega-3 fats that support heart and brain health, while fresh vegetables and apples add fiber and antioxidants.

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2. Stamppot with Kale and Turkey Sausage

Stamppot is one of the Netherlands’ most beloved comfort foods. This lighter version uses turkey sausage and extra vegetables.

Ingredients

• 1½ pounds potatoes, peeled and cubed
• 4 cups chopped kale
• 4 turkey sausages, cooked and sliced
• ½ cup unsweetened milk of choice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Boil potatoes until tender.
2. During the last 5 minutes of cooking, add kale.
3. Drain and mash with milk and olive oil.
4. Season with salt and pepper.
5. Top with sliced turkey sausage.

Why It’s Healthy

Kale provides vitamins A, C, and K, while turkey sausage offers lean protein with less saturated fat than traditional sausage.

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3. Dutch Split Pea Soup (Erwtensoep)

This hearty soup is a staple during colder months and is naturally packed with fiber and protein.

Ingredients

• 2 cups dried split peas
• 1 large carrot, diced
• 2 celery stalks, diced
• 1 onion, chopped
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 cup diced lean smoked turkey
• Black pepper to taste

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Instructions

1. Add all ingredients except turkey to a large pot.
2. Bring to a boil.
3. Reduce heat and simmer for 60–75 minutes.
4. Stir occasionally until peas break down.
5. Add turkey during the last 10 minutes.
6. Remove bay leaf before serving.

Why It’s Healthy

Split peas are rich in plant protein, fiber, iron, and folate, helping support digestive and heart health.

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4. Whole Grain Dutch Apple Cake

Apples are commonly enjoyed throughout the Netherlands. This healthier cake reduces sugar while increasing fiber.

Ingredients

• 2 cups whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 2 eggs
• ½ cup unsweetened applesauce
• ⅓ cup monk fruit sweetener
• 2 large apples, thinly sliced
• 1 teaspoon vanilla extract

Instructions

1. Preheat oven to 350°F.
2. Mix flour, baking powder, and cinnamon.
3. In another bowl, whisk eggs, applesauce, sweetener, and vanilla.
4. Combine wet and dry ingredients.
5. Fold in apples.
6. Pour into a greased baking dish.
7. Bake for 35–40 minutes.

Why It’s Healthy

Whole wheat flour and apples increase fiber, while applesauce helps reduce added fats and sugars.

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5. Dutch Vegetable and Bean Stew

This simple dish highlights the Netherlands’ tradition of hearty vegetable-based meals.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, sliced
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 can cannellini beans, drained
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon thyme
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot.
2. Sauté onion for 3 minutes.
3. Add carrots, zucchini, and bell pepper.
4. Cook for 5 minutes.
5. Add beans, tomatoes, broth, and thyme.
6. Simmer for 20 minutes.
7. Season to taste.

Why It’s Healthy

This stew provides plant-based protein, fiber, antioxidants, and a variety of vitamins and minerals.

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Bringing Dutch Wellness Home

One reason the Netherlands consistently ranks among the world’s healthiest countries is that healthy eating doesn’t have to be complicated. Dutch cuisine often centers around simple ingredients prepared in satisfying ways. Fish, vegetables, legumes, fruits, whole grains, and moderate portions all play a role in supporting overall wellness.

Combined with the Dutch habits of regular physical activity, strong social connections, and work-life balance, these nutritious foods help create a lifestyle that promotes long-term health.

Whether you’re inspired by the Netherlands’ impressive health ranking or simply looking for new recipes to try, these Dutch-inspired dishes offer a delicious way to bring a little Dutch wellness into your own kitchen.

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I hope you try out and enjoy these Dutch recipes! Feel free to comment. Subscription is always free. Have a wonderful day and cheers to your better health!