30 Blue zones recipes for a long, happy life!

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Georgie Radu
Georgie Raduhttps://exquisiterecipes.com
I am a medical microbiologist who loves delicious food, writing and lists. :)

Apparently, the secret to longevity comes to our lives through the culinary wonders of Blue Zones—regions worldwide known for their unusually high number of centenarians. Let’s explore nutrient-rich, plant-centric recipes that encapsulate the essence of these longevity hotspots together! These blue zones recipes will take us on a journey into the flavors that contribute to a vibrant and healthy life.

What are blue zones?

Blue Zones are regions around the world where people are known to live longer, healthier lives. These areas, identified by researcher Dan Buettner, include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and Loma Linda (California, USA). Shared characteristics among these communities include a plant-based diet, strong social connections, and active lifestyles, contributing to their exceptional longevity.

When I first heard about these regions and their common ingredients, I was hooked. Immediately I embarked on a quest to find a list of delicious, easy-to-cook recipes for us to enjoy together. Who doesn’t want to live a healthy, happy and long life? The least we can do is start with our food.

What are the common ingredients in all blue zone recipes?

I found a blue zone recipes pdf from the Blue Zones Project where you can read about all the ingredients people from these areas consume on a daily basis:

Moreover, here are the main food guidelines for us to follow. Honestly, they don’t seem hard to implement in our life!

Blue zones recipes

Finally, let’s get to it! Here are 30 blue zones recipes for you to try if you’d like to experiment with this lifestyle:

  1. Mushroom Medley Soup

2. Lemon Tahini Herb Sauce

3. Mediterranean White Bean Skillet

4. Miso Soup Recipe with Fresh Vegetables

5. Vegan Ikarian Longevity Soup

6. Banana Oatmeal Cookies

7. Miso-glazed tofu

8. Ikarian Soufico

9. One-hour, crowd-feeding chilli

10. “Chuna” Salad Sandwich

11. Chickpea Caesar Salad

12. Sushi Bowl

I am so happy I managed to find a bowl recipe! On this blog, we are big fans of bowls because they are not only easy and fast to put together, but they also look very exquisite and appetizing! Try a recipe from my Poke Bowl recipes article.

13. Ikarian Tabouli Salad

14. Dutch apple pie bars

15. Casado

16. Big-batch vegetable soup

17. Simple steamed purple sweet potatoes

18. Warm lentil and kale salad

19. Ikaria Longevity Cornmeal and greens soup

20. Dakos Kritikos

21. Ikarian Green pancakes – wild greens and sardines

22. Goya Chanpuru

23. Roasted broccoli and white beans

24. Authentic Okinawa taco rice recipe

25. Ful Medames – Vegetarian Fava Bean Stew

26. Sardinian longevity minestrone

27. Three-minute Okinawan bowl

28. Romanesco green curry

If you’re like me, you have just discovered this delicious veggie that is tastier than broccoli and cauliflower. Of course I have a list of more romanesco recipes!

29. Okinawa Tofu and Vegetables

30. Sardinian Tomato Sauce

Tomato sauce is one of those ingredients that should not miss from your house. You can use it for soup, for pasta, for veggie meals, for bowls, for everything. You can even eat it on simple bread and get yourself a delicious snack with lots of nutrients (pair it with some protein if you’re trying to apply the Glucose Goddess method). If you’re a big tomato fan like me, I got you: 24 San Marzano tomato recipes.

As you savor the flavors of these regions, may you discover the path to a vibrant and fulfilling life, embracing the wisdom of these centenarian communities through every delectable bite. I know I will!


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