Blue Zones Diet Recipes: Eating for Longevity and Well-being

For more than two decades, Dan Buettner has been studying the eating (and living) habits of people who live in the Blue Zones. Blue Zones refer to regions around the world where people live longer and healthier lives than average. About 15 years ago, in conjunction with National Geographic, Buettner set out to discover a formula for longevity. Working with renowned doctors and experts, he identified the places around the world where people live the longest and drew a blue line around each area, thus creating “blue zones.” In Sardinia, Italy, the researchers found the world’s longest-lived men in a string of mountainous villages. On the South Pacific Islands of Okinawa, there were villages that produced the world’s highest percentage of centenarians - mostly women. In Ikaria, Greece, they found the “Island Where People Forget to Die” - 10,000 or so residents who not only live long lives, but also suffer the world’s lowest rates of dementia. On Costa Rica’s Nicoya Peninsula, they located an entire population likely to reach a healthy age of 90. This article delves into the dietary habits of these communities and provides recipes inspired by their traditions.

Understanding the Blue Zones Diet

The throughline across five longevity hotspots (Okinawa, Sardinia, Ikaria, Nicoya, and Loma Linda) is simple: prioritize plants, whole foods, beans, and meals rooted in community. The Blue Zones diet is not a restrictive diet but rather a way of life that incorporates healthy eating habits. It follows 11 main guidelines like “retreat from meat, reduce dairy, and slash sugar." And on the flip-side, it champions high-fiber, whole grains, and raw vegetables. It emphasizes whole, plant-based foods, with a focus on affordability and accessibility. Ninety to 100 percent of their diets consist of whole, plant-based fare. They eat this way because fruits, vegetables, tubers, nuts, beans and whole grains are affordable and accessible. Their kitchens are set up so it’s easy to make these foods; they spend time with people who eat the same way; and they possess time-honored recipes to make healthy food taste good. In these regions, food is more than just fuel; it’s a ritual to cement family ties, consolidate friendships, and share hospitality.

While the standard American diet is full of processed, calorie-laden, drive-through-style food, in the blue zones, people eat much like their ancestors did - with recipes and culinary traditions that are often centuries old. They eat meat and sweets mostly as celebratory food - usually no more than four servings of meat, dairy, fish or eggs per week, often less. Everyday meals consist of simple fare made with fresh, plant-based ingredients, most of which are inexpensive - beans, whole grains, seasonal vegetables and herbs.

Key Principles of the Blue Zones Diet

1. Plant-Based Focus: The majority of the diet consists of vegetables, fruits, legumes, and whole grains.
2. Legumes as a Staple: Beans are a primary source of protein and are featured in many dishes. In America, much culinary effort focuses on meat; in the blue zones, beans are the stars of the show. They’re cooked into soups and stews, flavored with savory spices and complemented by grains and vegetables.
3. Whole Grains: Opt for whole grains like brown rice, barley, and oats instead of refined grains.
4. Limited Meat Consumption: Meat is consumed sparingly, usually on special occasions.
5. Moderate Dairy Intake: Dairy products are consumed in moderation.
6. No Processed Foods: Avoid processed foods, sugary drinks, and excessive amounts of sugar and salt. In many countries, our “normal” everyday food is extremely processed and contains many additives and preservatives that our bodies aren’t able to break down effectively. Try to go with ingredients that are in season, whenever possible.
7. Healthy Fats: Use olive oil as the primary source of fat. In blue zones, room temperature olive oil is drizzled over breads and vegetables and added to soups and stews.
8. Hydration: Drink plenty of water throughout the day.
9. Moderate Alcohol Consumption: Red wine is often consumed in moderation, particularly in Sardinia and Ikaria.
10. Mindful Eating: Practice mindful eating and stop when you're 80% full. The Blue Zone diet is less about a diet overhaul and more about embracing the freshness around you. Personally, I love that it’s about looking at the whole person and reducing stress not only through food but through your mindset.
11. Community and Connection: Share meals with family and friends to foster social connections.

Incorporating Blue Zones Principles into Your Diet

To embrace the Blue Zones diet, start by making small, sustainable changes to your eating habits. Here are some practical tips:

1. Increase Plant-Based Meals: Aim to incorporate more vegetarian or vegan meals into your weekly routine.
2. Make Beans a Staple: Add beans to soups, stews, salads, and side dishes.
3. Choose Whole Grains: Replace white bread, pasta, and rice with whole-grain alternatives.
4. Cook at Home: Prepare meals at home to control ingredients and portion sizes. Just how powerful cooking at home really is for your health. In blue zones, almost every meal is prepared at home, and that alone makes a huge difference. When you cook, you control the ingredients, the portions, and the quality-and you avoid the extra sugar, salt, and unhealthy fats that are built into restaurant and processed foods.
5. Use Fewer Ingredients: Blue zone diets tend to use the same 20 or so ingredients over and over.
6. Add Cruciferous Vegetables: Add cruciferous vegetables like broccoli, cabbage and cauliflower.
7. Supplement with Fresh Herbs and Spices: Rosemary, oregano, sage, mint, garlic and turmeric all possess well-documented medicinal values; they also add flavor while imparting healing properties.
8. Fiber is more important than we thought: Grains, greens, nuts and beans not only contain the protein, complex carbohydrates, vitamins and minerals that keep our hearts healthy and our minds sharp, and prevent cancers, they also feed the eight pounds of bacteria living in our digestive systems. The good bacteria produce compounds that reduce inflammation, regulate our metabolisms, and fuel our immune systems.
9. Bread isn’t a bad word: But sourdough or 100 percent whole wheat breads are preferable.
10. Drink mostly water: But coffee and tea are good too, since they’re rich in antioxidants. Also, have a glass of red wine. We’ve heard about polyphenols and antioxidants which are more plentiful in red wine than in white wine.

Blue Zones-Inspired Recipes

The following recipes are inspired by the Blue Zones diet and emphasize plant-based ingredients, whole grains, and healthy fats. These 31 simple, delicious recipes are inspired by what Blue Zone residents eat daily-think black beans, brown rice, zucchini, fresh herbs, and dishes prepared in one pot or pan. Many are fiber-rich, plant-forward, and incredibly satisfying. From #1 New York Times Bestselling Author, National Geographic Fellow & Founder of Blue Zones Kitchen, Dan Buettner Andrew ZimmerNEmmy Award-winning television host,chef, and authorOver three years, Dan Buettner and National Geographic worked with a research lab at Stanford University to analyze more than 650,000 popular recipes and identify the flavor profiles and ingredients Americans love most. The result? One hundred one-pot meals that are not only easy to make (most on your table in about 30 minutes) but also deeply satisfying and delicious with easy-to-find healthy ingredients.With One Pot Meals, the healthiest choice becomes the easiest one.Written with busy households in mind, these one-pot, one-pan, or one-baking-sheet recipes enable you to eat like the world’s longest-lived people without spending hours in the kitchen.Inside, you'll find easier-than-ever plant-based breakfasts, dinners, snacks, sides, and sauces inspired by the blue zones regions and made with the flavors Americans love best, including:Sanjay GuptaEmmy®-award winning Chief Medical Correspondent for CNNBlue Zones Kitchen has brought the culinary magic of the blue zones regions all the way to you, fully prepared and ready to enjoy. Not only are they some of the healthiest options you’ll find, but they’re also among the most flavorful. When you need a quick, nourishing meal you can feel good about, we’ve got you covered with a diverse (and growing) menu of options.First-Time TastersThey make it easy to try foods you’ve never tried before, discover new flavors, and remind yourself how incredible whole food plant-based eating can be. Tried-and-True TouchstonesAlready know you like something? Try our version and get some detailed inspo for your own.Zero-Pan ShortcutsThey’re cheat meals minus the cheating.

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Easy-Peasy Falafel

A 30-minute falafel that can double as a burger with a bit more shaping. This recipe is an easy way to fit more beans into your daily diet.

Kickin’ Potato & Corn Chowder

Comforting but not heavy, this chowder layers poblanos, jalapeño, cumin, and more spices for just the right amount of heat.

Roasted Vegetable Medley

Ingredients:

• Assorted vegetables (such as bell peppers, zucchini, eggplant, onions, and tomatoes)
• Olive oil
• Salt and pepper to taste
• Fresh herbs (such as rosemary, thyme, or oregano)

Instructions:

1. Preheat oven to 300 degrees.
2. In a large bowl, toss all vegetables with olive oil. Add salt and pepper to taste.
3. Toss with herbs, then spread out evenly in a large roasting pan.
4. Roast for 1 hour.
5. Remove bay leaves and garnish dish with sprigs of parsley, thyme or oregano.

Roasted Potatoes with Chickpeas and Green Beans

Ingredients:

• Potatoes, cut into chunks
• Chickpeas, cooked
• Green beans, trimmed
• Garlic, minced
• Olive oil
• Herbs (such as rosemary, thyme, or oregano)
• Mustard
• Vinegar
• Honey
• Salt and pepper to taste

Instructions:

1. Heat oven to 425 degrees.
2. In a large mixing bowl, toss potatoes with garlic, herbs and half of the olive oil.
3. When potatoes are tender and starting to brown, add the chickpeas and green beans.
4. Roast for another 10 minutes.
5. While that roasts, whisk together mustard, remaining olive oil, vinegar and honey to form an emulsified dressing. Season with salt and pepper to taste.
6. Transfer the roasted vegetables and beans to a platter and drizzle with dressing.

Black-Eyed Pea Stew

Ingredients:

• 1 cup dried black-eyed peas
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1 fennel bulb, chopped
• 2 tablespoons olive oil
• 1 (14-ounce) can diced tomatoes
• 1 tablespoon tomato paste
• 2 bay leaves
• Fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Cover with water and bring to a boil for 1 minute. Remove from heat, cover and let stand for an hour. Drain and rinse.
2. In a large pot, heat half the olive oil over medium heat and cook the onion, garlic and fennel, stirring occasionally until soft, about 12 minutes.
3. Add the black-eyed peas and toss to coat with oil.
4. Add the tomato, tomato paste, and enough water to cover the beans by about an inch. Add the bay leaves.
5. Bring pot to a boil; reduce heat and simmer until the black-eyed peas are about halfway cooked (if using dried peas). Check after 40 minutes, but it may take more than an hour. If using canned peas, skip to the next step after 10 minutes.
6. Add the chopped dill and season with salt and pepper to taste.
7. Continue cooking until the peas are tender, about 20 minutes.
8. Remove from heat and discard bay leaves. Drizzle in remaining olive oil.

Chickpea Dip

Ingredients:

• Chickpeas, cooked
• Garlic
• Olive oil
• Vinegar
• Parsley
• Salt to taste

Instructions:

1. Put chickpeas and garlic in a food processor or high-pow-ered blender and blend until roughly pureed.
2. Drizzle with olive oil and vinegar.
3. Sprinkle with parsley and salt to taste.

Black Bean Salad

Ingredients:

• Black beans, cooked
• Corn
• Red onion, diced
• Red bell pepper, diced
• Jalapeño, minced
• Cilantro, chopped
• Lime juice
• Salt to taste

Instructions:

1. In a medium bowl, combine ingredients through cilantro.
2. Drizzle ingredients with lime juice and add salt; toss to combine.
3. Season with pepper, if desired.
4. Serve immediately.

Roasted Pineapple Dessert

Ingredients:

• Pineapple slices
• Brown sugar

Instructions:

1. Preheat oven to 350 degrees.
2. Place the slices of pineapple on a foil-lined cookie sheet and top with brown sugar (use more or less, depending on the ripeness of the pineapple).
3. Roast for 20 minutes or until golden brown. Or grill wedges until carmelized.

Banana "Ice Cream"

Ingredients:

• Bananas, frozen
• Spices (such as cinnamon or nutmeg)

Instructions:

1. Combine bananas and spice in a food processor and blend.
2. Occasionally scrape down the sides and continue to blend until smooth, approximately 3 to 5 minutes.
3. Scoop into a bowl and enjoy immediately as soft-serve ice cream.

Other Recipe Inspirations

• Spanish pork shoulder steaks with beans
• Pork souvlaki
• Miso roasted tofu with sweet potato
• Vegan jambalaya
• Chard, sweet potato & peanut stew
• Barley & broccoli risotto with lemon & basil
• Mango salad with avocado and black beans
• Burrito bowl with chipotle black beans
• Spinach, sweet potato & lentil dhal
• Grilled harissa sardines with fennel & potato salad
• Roast romanesco with anchovies, capers & currants
• Easy Salmon Recipe
• Spinach Soup
• Creamy Potato Soup
• Vegetable Soup
• Miso Salmon Curry
• White Bean and Kale Soup
• Traditional Red Lentil Soup
• Velvety Cauliflower Soup
• Creamy Garlic Yogurt Sauce
• Butternut Squash Soup
• Easy Three-Bean Salad
• Easy Lentil Soup
• Turmeric Tea
• Black Bean & Sweet Potato Salad
• Mediterranean Bean Salad
• Spinach Smoothie
• Fruit Salad
• Mango, Avocado & Cucumber Salad
• Viral Green Goddess Salad
• Classic Vegetarian Chili
• Apple Cider Lentil Salad
• Baked Ratatouille
• Loaded Veggie Hummus Wrap
• Vegetarian Minestrone Soup
• Spicy Black Bean Buddha Bowl

Beyond Diet: Lifestyle Factors in Blue Zones

The researchers point to other non-dietary factors that contribute to longevity. While diet plays a significant role, it's essential to recognize that lifestyle factors also contribute to the longevity observed in Blue Zones. One secret to blue zone-style longevity is to move naturally every 20 minutes. Walk to a friend’s house, out to eat or to work. Stand up at work whenever possible. Enjoy the great outdoors. Play. Dance. Take the stairs. Do more things by hand - tinker, grow a garden, landscape the yard, prep food, knead bread.

A sense of community permeates the blue zones. “People in these localities aren’t lonely, because it simply isn’t an option,” Buettner writes. “If after a few days, people don’t show up to the town festival, church, or even the village cafe, someone will check on them.” Electronic gadgets haven’t taken over. People talk face-to-face instead of digitally.

Blue zone residents’ lives are infused with a sense of purpose. Their brand of purpose includes a deep feeling of responsibility for their communities, families and future generations. “In our exploration, we found that food was never just fuel, but a ritual to cement family ties, to consolidate friendships, or to share hospitality,” he notes. It’s not uncommon in the blue zones for meals to include family, friends and neighbors. In Sardinia, one such gathering brings locals together over dinner to resolve disputes. The meal may begin with a glass of red wine and end with a timeless Sardinian blessing: “Akentannos! - May you live to be 100!

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