Rena Bianca Beach, north Sardinia island, Italy.
“If you want to live to a healthy 100, eat like healthy people who’ve lived to 100.” That’s the advice from Dan Buettner, author of The Blue Zones Kitchen: 100 Recipes to Live to 100.
He should know, he’s made a long-term study of the subject. 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.” Throughout the life of the project, he observed the habits and diets of the people who lived in these zones and chronicled the set of characteristics that have produced the world’s longest-lived people. Their secrets can help us all live longer, better lives.
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. And, in and around Loma Linda, California, they discovered a group of Seventh-day Adventists who live up to a decade longer than other Americans.
“They don’t live longer because of supplements, pills or antiaging serums. They do so because their surroundings nudge them into the right behaviors,” Buettner wrote. The people in these zones live active lives, physically and mentally — they walk, visit, labor, gather and volunteer.
STRATEGIES FROM THE BLUE ZONES: WHAT WORKS?
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. Get physical.
Also, blue zone residents have eaten the right foods and avoided the wrong ones for most of their lives. 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. Taste is the most important ingredient in any longevity recipe.
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. The blue zones destroy the myth that you need to be rich to be healthy.
The researchers point to other non-dietary factors that contribute to longevity. 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. The folks in blue zone areas lead healthy, energetic lives because they avoid overuse of the conveniences of modern life that conspire to keep us sedentary and isolated — computers, smart phones, home entertainment, and home delivery services.
Generations of cooks from the South Pacific Islands of Okinawa.
COOKING TIPS FOR LONGEVITY
Use fewer ingredients. Blue zone diets tend to use the same 20 or so ingredients over and over. Experts say less variety may help keep people from overeating and keep the immune system strong.
Add cruciferous vegetables like broccoli, cabbage and cauliflower. These crunchy high-fiber vegetables are known to help protect the heart, stave off cancer and lower oxidative stress (a major cause of premature aging and a host of age-related diseases).
Make beans a staple protein. 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. Nuts, beans and grains are a healthy source of protein, full of fiber and complex carbohydrates. They’re inexpensive, versatile and allow subtle flavors to shine through.
Finish dishes with olive oil. In blue zones, room temperature olive oil is drizzled over breads and vegetables and added to soups and stews. When cooking with olive oil, don’t heat the oil beyond the smoking point of about 375 degrees Fahrenheit — olive oil’s beneficial monounsaturated fatty acids break down quickly when heated beyond this threshold.
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. People in blue zones often get their herbs from a kitchen garden, which doubles as a live medicine chest.
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. Bread isn’t a bad word — but sourdough or 100 percent whole wheat breads are preferable. Traditional sourdough breads actually lower the glycemic load of meals, making them healthier, slower-burning, easier on the pancreas, and more likely to make calories available as energy rather than stored as fat.
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. But, according to Buettner and his researchers, red wine combined with a plant-based diet, almost triples the absorption of antioxidants.
IT’S NOT ONLY WHAT YOU EAT
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 Okinawa, the word “retirement” doesn’t exist in the native dialect, instead, they refer to ikigai, or “reason for being.” A strong sense of purpose is associated with about eight extra years of life, Buettner says.
“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! And may you be here to count the years!” One centenarian in Nicoya, Costa Rica, offered his advice for longevity: “Start your day with fruit; eat beans at every meal, and practice absolute honesty.”
To read more on the subject, check out The Blue Zones Kitchen: 100 Recipes to Live to 100, by Dan Buettner, or visit bluezones.com. His other books on the subject include The Blue Zones, Thrive, and The Blue Zones Solution.
IKARIAN LONGEVITY STEW
Makes 4 servings
Ingredients:
• 1 cup dried black-eyed peas (or 8-ounce can, drained)
• 1 1/2 cup extra-virgin olive oil, divided
• 1 large red onion, finely chopped
• 4 garlic cloves, finely chopped
• 1 fennel bulb, chopped
• 1 large ripe tomato, finely chopped
• 2 teaspoons tomato paste, diluted in 1/4 cup water
• 2 bay leaves
• 1 bunch dill, finely chopped
• Salt and pepper to taste (optional)
Directions:
If using dried black-eyed peas:
Cover with water and bring to a boil for 1 minute. Remove from heat, cover and let stand for an hour. Drain and rinse. If using canned beans, skip this step.
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. Add the black-eyed peas and toss to coat with oil. Add the tomato, tomato paste, and enough water to cover the beans by about an inch. Add the bay leaves. 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. Add the chopped dill and season with salt and pepper to taste. Continue cooking until the peas are tender, about 20 minutes. Remove from heat and discard bay leaves. Drizzle in remaining olive oil. Stir and serve.
HUMMUS WITH PARSLEY
From Ikaria, Greece
Makes 6 servings
Ingredients:
• 1-pound dried chickpeas, soaked overnight and cooked until soft (or three 15-ounce cans, drained)
• 2 to 3 cloves garlic
• 1/2 cup extra-virgin olive oil, plus more for serving
• 2 tablespoons red wine vinegar
• 1/4 cup parsley, chopped
• Salt to taste (optional)
Directions:
Put chickpeas and garlic in a food processor or high-pow-ered blender and blend until roughly pureed. Drizzle with olive oil and vinegar. Sprinkle with parsley and salt to taste. Serve with raw vegetables, pita, or good, crusty bread for dipping.
HEARTS OF PALM CEVICHE
From Nicoya, Costa Rica
Makes 3 Servings
Ingredients:
• 1 cup hearts of palm, sliced into small rounds (use fresh, canned or jarred)
• 1 small red onion, finely sliced
• 2 small sweet red pepper, cut into 1/4-inch dice
• 1/4 small habañero pepper or 1 jalapeño, seeded and minced
• 1 tablespoon chopped fresh cilantro
• Juice of 1 to 2 limes
• 1 teaspoon salt
• Pepper to taste (optional)
Directions:
In a medium bowl, combine ingredients through cilantro. Drizzle ingredients with lime juice and add salt; toss to combine. Season with pepper, if desired. Serve immediately. Enjoy as a stand-alone appetizer or with tortilla chips.
VEGGIE CASSOLA
From Sardinia, Italy.
Serves 4
Ingredients:
• 1 zucchini, cut into 1/2-inch dice
• 1 large onion, chopped
• 2 large red or yellow bell peppers, chopped
• 2 carrots, peeled and coarsely chopped
• 1 Italian eggplant, cut into 1/2-inch dice
• 1/2-cup extra-virgin olive oil
• Salt and pepper (optional)
• 1 bunch parsley, washed and chopped
• 5 basil leaves
• 1 sprig thyme, stemmed and minced
• 1 sprig oregano, stemmed and minced
• 3 bay leaves
Directions:
Preheat oven to 300 degrees. In a large bowl, toss all vegetables with olive oil. Add salt and pepper to taste. Toss with herbs, then spread out evenly in a large roasting pan. Roast for 1 hour. Remove bay leaves and garnish dish with sprigs of parsley, thyme or oregano. Serve with crusty sourdough bread.
ROASTED POTATOES AND GREEN BEANS WITH MUSTARD DRIZZLE
From Loma Linda, California
Makes 4 servings
Ingredients:
• 1/2-pound fingerling potatoes, halved or quartered
• 3 cloves garlic, sliced
• 3 tablespoons chopped fresh parsley or herbs of choice
• 2 to 3 tablespoons extra-virgin olive oil
• 1/2 cup cooked chickpeas (or canned, drained and rinsed), patted dry with a paper towel
• 1/2-pound green beans, washed, trimmed and dried
For the dressing:
• 1 tablespoon Dijon mustard
• 1 1/2 tablespoons extra-virgin olive oil, divided
• 1 tablespoon white wine vinegar
• 2 teaspoons honey
• Salt and pepper to taste (optional)
Directions:
Heat oven to 425 degrees. In a large mixing bowl, toss potatoes with garlic, herbs and half of the olive oil. Place in a single layer in a roasting pan and roast for 25 minutes, stirring once or twice.
When potatoes are tender and starting to brown, add the chickpeas and green beans. Roast for another 10 minutes. While that roasts, whisk together mustard, remaining olive oil, vinegar and honey to form an emulsified dressing. Season with salt and pepper to taste.Transfer the roasted vegetables and beans to a platter and drizzle with dressing. Serve warm.
CHINESE FIVE-SPICE BANANA ICE CREAM WITH ROASTED PINEAPPLE
From Okinawa, Japan
Makes 4 servings
Ingredients:
• 4 ripe frozen bananas, sliced
• 4 to 5 teaspoons Chinese Five Spice powder (usually a blend of cinnamon, cloves, fennel, star anise, and Szechuan peppercorns)
• Coconut or nut milk, as needed
• Roasted pineapple (recipe to follow)
Directions:
Combine bananas and spice in a food processor and blend. Occasionally scrape down the sides and continue to blend until smooth, approximately 3 to 5 minutes. If you need to thin the mixture, add a couple teaspoons of coconut or nut milk at a time, making sure not to add too much.
Scoop into a bowl and enjoy immediately as soft-serve ice cream. Or, for firmer ice cream, place in an airtight freezer-safe container and freeze for at least 1 hour.
Top with roasted pineapple.
ROASTED PINEAPPLE
Makes 4 servings
Ingredients:
• 8 pineapple rings, sliced about 1/2-inch thick, or fresh pineapple wedges
• 1/4 cup brown sugar
Directions:
Preheat oven to 350 degrees. 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). Roast for 20 minutes or until golden brown. Or grill wedges until carmelized. Serve with banana ice cream.