• 07/18/2024

Eat Like People Who Live to 100 With These Blue Zone Recipes

A bowl of fruit.

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Aging is inevitable. However, there are people in certain regions who do it well. Those who live in Blue Zones are becoming an inspiration for many because they display remarkable health despite old age. Discover what they eat and try out these Blue Zone recipes.

What is a Blue Zone?

The term “Blue Zone” refers to regions home to the world’s oldest people. It was coined by author Dan Buettner, who studied areas where people live long lives. There are five known Blue Zones:

  • Ogliastra, Sardinia in Italy: This region is home to the world’s oldest men. They live in mountainous areas where they can access red wine and work on farms.
  • Icaria in Greece: On this Greek island, people feast on a Mediterranean diet loaded with red wine, homegrown vegetables and olive oil.
  • Nicoya Peninsula in Costa Rica: Nicoyan diet comprises corn tortillas and beans. People in this area regularly work physically demanding jobs and believe in “plan de vida,” which means “why I wake each morning.” A person with a strong plan de vida will make you feel needed in the community, encouraging you to contribute to the collective good.
  • Okinawa in Japan: This Blue Zone is home to the world’s oldest women who practice tai chi and eat soy-based foods.
  • The Seventh-day Adventists in Loma Linda, California: This religious group lives in tight-knit communities that strictly follow a plant-based diet.

What Do People in Blue Zones Eat?

People in Blue Zones love plant-based diets. Around 95%-100% of what they eat comes from plants. Their diets comprise dark, leafy greens, berries, beans and other whole foods. They also occasionally drink red wine, associated with improved heart health.

They also opt to eat fish and dairy in moderation. People in Blue Zones also refrain from consuming added sugar, eggs and meat.

A bowl of lettuce, avocado, chickpeas, tomatoes and other veggies.

4 Easy Blue Zone Recipes

Learn what people who live to 100 eat to sustain a healthy life. Try out any of these blue zone recipes:

1. Quinoa + Edamame Salad with Creamy Mango Dressing

This salad is easy to make, making it great for potluck parties or your summer backyard party. It’s completely vegetarian, which is still in line with the Blue Zones’s dietary patterns. It’s also a crowd-pleaser — even picky eaters will love this salad.

Salad ingredients

  • 2 cups cooked quinoa
  • 14 oz can cannellini beans, rinsed and drained
  • ½ cup chopped salted cashews
  • 1 ½ cup shelled edamame
  • 1 cup wonton crisps
  • 2 cups chopped spinach
  • ⅓ cup chopped fresh basil
  • 2 cups diced cucumber
  • Green onions
  • 1 red pepper, diced

Mango dressing ingredients:

  • 1 mango, pitted and chopped
  • ¼ cup olive oil
  • 1 ½ tsp salt
  • ½ tsp pepper
  • 1 large basil leave
  • 1 garlic clove
  • Juice from one lemon
  • 1 tbsp red wine vinegar

Instructions:

  1. Cook the quinoa and set aside.
  2. Add all the mango dressing ingredients to a blender and blend until smooth and creamy. If needed, add a tablespoon of water to thin it.
  3. Add cooked quinoa, edamame, cannellini beans, wonton crisps, cashews, green onion, chopped cucumber and red pepper in a large bowl. 
  4. Drizzle the dressing over, mix and enjoy.

2. Spiced Chickpeas & Sweet Potatoes with Brown Rice

Sweet potatoes are a cornerstone of the Okinawan diet. It is a great source of simple and complex carbohydrates, while kale provides phytonutrients that help prevent acne and vitamin A. Brown rice and chickpeas provide fiber and protein to help fulfill your daily nutritional needs.

Ingredients:

  • 2 sweet potatoes, rinsed and chopped
  • 1 ½ cups frozen brown rice
  • 3 garlic cloves, peeled and minced
  • 1 can no-salt chickpeas, rinsed and drained
  • 1 tbsp fresh ginger, peeled and minced
  • 2 tsp cumin
  • ½ tsp cinnamon
  • ½ tsp turmeric
  • 4 cups baby kale
  • Salt and pepper to taste

Instructions:

  1. Reheat the frozen brown rice according to the package.
  2. If you have extra time, bake sweet potatoes in the oven at 400 degrees Fahrenheit for 25-30 minutes. Cut it into ½-inch-wide round medallions before baking them.
  3. If you’re in a rush, poke holes all over the sweet potatoes with a fork. Microwave for five to nine minutes or until smooth. After that, mash them using a fork.
  4. In a skillet over medium heat, heat beans, cumin, cinnamon, turmeric, fresh ginger, garlic and a few tablespoons of water until beans are soft.
  5. Add the kale and close with a lid. You’ll know it’s done when leaves are limp. Remember to stir occasionally.
  6. Top the brown rice with the chickpea mixture on a plate. Then, add the mashed sweet potatoes on the top or side.

3. Gallo Pinto

This Costa Rican breakfast meal consists of beans, rice, corn tortillas and coffee. It’s a simple dish but loaded with various health benefits.

Ingredients:

  • 1 ¼ cup of cooked rice
  • ⅔ cup of cooked black beans
  • 2 tbsp chopped pepper
  • 2 tbsp chopped onion
  • ½ teaspoon salza lizano (optional)
  • 2 tbsp minced cilantro
  • ½ tsp cumin
  • ½ tsp salt
  • ¼ tsp pepper

Instructions:

  1. Add olive oil to a skillet over medium-high heat and wait until it’s hot.
  2. Add onions, cilantro, peppers, salt, cumin and pepper.
  3. Cook for three to five minutes until the onion turns translucent.
  4. Mix in beans, stir thoroughly and cook for another five minutes.
  5. Add rice, stir, and cook for a few more minutes.

4. Easy Vegan Bulgur Tabbouleh Salad

Tabbouleh is a staple in the Blue Zone Ikaria in Greece. It’s fresh, delicious, light and healthy, providing many nutrients. It comprises healthy food choices, such as herbs, tomatoes and bulgur.

Ingredients:

  • 1 cup water
  • ½ cup bulgur
  • 1 cup diced tomato
  • 1 cup diced cucumber
  • ¼ cup olive oil
  • 1 clove garlic, minced
  • 3 tbsp lemon juice
  • 3 cups packed parsley, finely chopped
  • 2 green onions, thinly sliced
  • ¼ cup packed mint, finely chopped

Instructions:

  1. Boil water and bulgur. Simmer for 15 to 20 minutes until tender. Allow the mixture to cool a bit.
  2. In a separate bowl, mix tomato, ½ tsp of salt and cucumber. Place in a colander and drain water for 10 minutes.
  3. In a small bowl, whisk lemon juice, olive oil, garlic and the remaining salt.
  4. Toss cooled bulgur, strained vegetables and dressing in a large bowl.

Try a Blue Zone Recipe Today

Follow the Blue Zone principles to increase your longevity and slow the onset of age-related issues. You can start slowly by incorporating these meals into your diet.

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