Blue Zones Recipes to Add To Your Recipe Book

If the whole ‘Blue Zones’ buzz has somehow passed you by, don’t worry — here’s a quick catch-up. Blue Zones are regions of the world where people consistently live to 100 and beyond, enjoying remarkably long, healthy lives.

Within the Blue Zones, diet remains the main factor contributing to the inhabitants’ longevity. In this article, I want to share the most scrumptious Blue Zones recipes you can adopt to venture into the world of a centenarian. It’s a noble quest to reach optimal well-being, just like those who are absolutely thriving in the Blue Zones.

Why are Blue Zones Recipes So Unique?

Blue Zone dishes are predominantly plant-based, organic, rich in whole grains, legumes, vegetables,  and nuts; all coming together to form a symphony of colours and textures.

The meals are simple to whip up (most of them anyway), and are almost always enjoyed in a community setting. So, let’s look at the best Blue Zones recipes from each region where inhabitants consistently come into full centenarian bloom.

Okinawa, Japan

Before we bite into one of my favourite Blue Zones recipes, there’s an important Okinawan concept worth mentioning: “Hara Hachi Bu”, which means eat until you’re 80% full. That said…resisting seconds might prove tricky with this bold and savoury dish that follows.

Goya Champuru (Bitter Melon Stir Fry)

If you’re craving something different for dinner, this is it!

Ingredients:

• 1 small onion, thinly sliced julienne style
• 1 small carrot, sliced julienne style
• 200g firm tofu
• 100g thinly sliced pork belly (substitute with canned tuna or skip altogether)
• 2 medium-sized eggs
• 1 tbsp soy sauce
• Salt and pepper to taste
• Optional Bonito flakes for garnish
• Most importantly: 1 medium goya (bitter melon)

Preparation:

1. After cutting the goya into halves down the length of the fruit, scoop out the seeds
2. Slice the melon into thin half moons
3. To reduce bitterness, sprinkle salt over the flesh of the melon and let it sit for 10-15 minutes, then rinse and gently squeeze out the excess water.
4. The tofu: wrap it in a clean cloth or paper tower and press gently to remove excess moisture
5. Cut tofu into bite-sized cubes
6. Pan-fry until golden on each side and set aside (pan needs to be hot and preferably non-stick)
7. The optional protein: Cook the pork or tuna until browned. Remove and set aside.

Final Stretch

8. Sauté onion and carrot strips in a pan with a little oil, preferably sesame, peanut or avocado oil.
9. Add the goya when the veggies are just tender, stir-fry for a couple of minutes until it softens slightly but still has a bit of bite
10. Chuck the tofu and the protein into the pan
11. Pour in your sauces and toss everything to coat
12. Now, for the eggs: beat them and continue to pour the contents into the pan. Stir gently until set
13. Add your seasoning to taste and garnish – because a dish always has its own version of a cherry on top.

Sardinia, Italy

Did you know that Sardinia, a small island off the coast of Italy, was the first official Blue Zone? The secret to the inhabitants’ longevity lies in what they eat every day, and boy-oh-boy do they have a passion for good food. Here’s a recipe that invites Sardinia into your kitchen, and a world of wellness into your cooking routine.

Sardinian Strawberry Quinoa Salad

Perfect to have as a refreshing lunch during the summer seasons.

Ingredients

• 1 cup of quinoa
• 2 cups of water or light veggie broth
• 1 cup of fresh strawberries, hulled and quartered
• 1 small cucumber, diced
• ¼ cup red onion, finely chopped
• Handful of fresh mint and/or basil, chopped
• ¼ cup toasted almonds or walnuts, roughly chopped
• Zest of ½ a lemon

Dressing

• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 1 tbsp balsamic vinegar
• Optional ½ tsp honey or maple syrup
• Salt and pepper to taste

Preparation

1. Cook the quinoa in a pan with water (follow instructions on the packaging for best results). Bring to a boil, then simmer, cover, and cook for 15 minutes or until water is absorbed. Remove from heat and let it rest for 5 minutes. Fluff quinoa with a fork and let it cool completely.
2. Prepare the dressing: whisk together olive oil, lemon juice, balsamic vinegar, honey (or maple syrup), salt and pepper

The Final Stretch

3. Assemble the salad in a large bowl
4. Toss to ensure the dressing coats the entire salad
5. Enjoy!

Ikaria, Greece

I don’t know about you, but I am not that surprised Greece has a Blue Zone. How could it not? Ikaria is a place where most inhabitants tend to their beloved fruit and vegetable gardens, making the recipes seasonal and full of colour. Among all the Blue Zones recipes out there, this one is colourful, seasonal to the region, and probably the easiest to make.

Zucchini Patties with Greek Oregano and Mint

A quick, fresh, fragrant bite to prepare for those times when you’re on the move. Perfect with a dollop of yoghurt or spritz of lemon.

Ingredients (makes 10-12 small patties)

• 2 medium zucchini, grated
• 1 tsp sea salt
• 2 spring onions, finely chopped
• 2 tbsp fresh mint, finely chopped
• 1 tbsp Greek oregano (fresh or 1 tsp dried)
• 2 gloves of garlic, minced
• ½ cup crumbled feta cheese
• ¼ cup chickpea or plain flour
• 1 tbsp ground flaxseed and 3 tbsp water (substitute with 1 egg if you like)
• Black pepper to taste
• Olive oil for pan frying

Preparation

1. Place grated zucchini in a colander and sprinkle with sea salt. This will draw out the moisture. Let it sit for 10-15 minutes
2. Squeeze the zucchini with your hands or wrap it in a clean tea towel to squeeze even harder for maximum water excretion.
3. Mix the flaxseed and water in a small bowl and let it sit for 5 minutes to gel. Do this only if you’re substituting flaxseed for egg.

The Final Stretch

4. In a large bowl, combine the zucchini, spring onions, herbs, garlic, feta, and black pepper.
5. Add the flaxseed or egg to the flour and combine with the rest of the zucchini mixture
6. Heat a non-stick pan over medium heat with olive oil
7. Form small patties with your hands and place them into the hot pan. Gently press down on them with a spatula.
8. Cook for 3-4 minutes on each side until golden and crisp
9. Enjoy with a dollop of Greek yoghurt, warm lemon wedges, of tahini!

Nicoya Peninsula, Costa Rica

The centenarians in Costa Rica’s Blue Zone eat corn, beans, and squash daily. These ingredients are the power trio (also known as the Three Sisters) that fuel the vibrant lives of those staying in the Nicoya Peninsula.

The Three Sisters’ Stew

This rustic stew is perfect for those winter evenings when all you yearn for is comfort and warmth, from the inside out.

Ingredients (4-6 servings)

• 1 tbsp olive oil
• 1 onion, chopped
• 2 gloves of garlic, minced
• 2 cups of butternut squash or pumpkin, peeled and cubed
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 400g (1 tin) black beans or kidney beans
• TIP: Be sure to rinse your beans properly, as this prevents gassiness.
• 1 ½ cups corn kernels (fresh or frozen)
• 400g (1 tin) chopped tomatoes
• 2 ½ cups veggie broth
• Salt and pepper to taste
• A handful of fresh coriander or parsley, chopped

Together is Better

1. Firstly, sauté your aromatics in a large pot with olive oil over medium heat. Be sure not to burn the spices.
2. Add chopped onion and sauté until soft
3. Add garlic, cumin, smoked paprika, and oregano. Cook for another minute until fragrant.
4. Add the cubed squash and sauté for 3-4 minutes
5. Add corn, tomatoes, and vegetable broth. Bring to a boil, then reduce to a simmer. Cover and cook for about 20-25 minutes, or until the squash is tender
6. Add salt and pepper to taste and top with herbs as a garnish
7. For best results, let it sit overnight.
8. Enjoy!

Loma Linda, California

The majority of Loma Linda’s inhabitants are Seventh-day Adventists who only drink water and consume a ‘biblical’ diet high in grains, fruits, nuts, and vegetables. Drinking and smoking are forbidden, so too is indulging in refined sugar. Your body is a temple; give it some praise with this incredible longevity recipe packed with omega-3s and wholesome flavours perfect all year round.

Siri Daly’s Salmon and Veggie Rice Bowls

Ingredients (serves 4)

For the Bowl

• 4 salmon fillets (about 120g each), skin on or off (swap the salmon for grilled tofu or tempeh)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Salt and black pepper to taste
• 1 cup brown rice or wild rice, cooked
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 small zucchini, sliced
• 1 small carrot, julienned
• 1 optional tbsp sesame seeds for topping

The Sauce

• 2 tbsp tamari or low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tsp grated fresh ginger (emphasis on fresh)
• 1 tsp toasted sesame oil

Preparation

1. Preheat the oven to 200°C (400°F). Line a baking tray with parchment.
2. Spread broccoli, bell pepper, zucchini, and carrot on the tray, then drizzle with olive oil, season with salt and pepper, and toss to coat.
3. While roasting the veg for 10 minutes, start to season the salmon with smoked paprika, salt and pepper.
4. Cook some rice according to the package instructions. Be sure to wash your rice first, as it makes it fluffier once cooked.
5. After the 10 minutes have passed, push the veggies to one side of the tray, placing the salmon fillets on the other half
6. Return the tray to the oven and roast for an additional 10-12 minutes, or until the salmon flakes easily
7. For the sauce, whisk together all the ingredients in a small bowl
8. Together is Better
9. Once everything is set to go, assemble your bowls by dividing the rice into respective dishes, top with roasted veggies and salmon. Drizzle with sauce and sprinkle some sesame seeds on top. This makes the dish, believe it or not.
10. Enjoy!

Incorporating Blue Zones Recipes into Your Routine

Blue Zones recipes are usually super easy to toss together. Because of the seasonal, fresh, minimal nature of the dishes’ ingredients, producing a delicious dinner or lunch doesn’t require hours and hours of cooking and basting and roasting.

Pantry Staples to Make Blue Zones Recipes a Success

Stock up on the following, and you’re already halfway to becoming a centenarian!

• Legumes (lentils, chickpeas, black beans)
• Whole grains (barley, oats, brown rice)
• Olive oil, nuts, seeds
• Fresh herbs, garlic, onions
• Seasonal veg, leafy greens

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Living Longtime with Blue Zones Recipes

Incorporating Blue Zones recipes into your life goes beyond simply eating better – it’s about embracing a way of living that nourishes both body and soul. These recipes carry the essence of longevity: not just what we eat, but in how we connect. Even though diet is an important aspect of these centenarians’ lifestyles, a strong sense of community is the throughline of living not just for a long time, but also for a good time.

So, may these recipes remind you that people, not just food, play a big part in wellbeing. Ditch eating in front of the TV in silence and rather dine with your family around the dinner table, or perhaps invite your neighbours over to share a meal. Because living well isn’t just about what’s on your plate — it’s about who’s sitting beside you.