Blue Zones Life:
Easy, Awesome Meals

Centenarians from the blue zones typically eat a mainly plant-based diet. They favor beans, greens, yams and sweet potatoes, whole grains, fruits, nuts, and seeds. This recipe combines a few centenarians staples. "Poppy seeds and hempseeds add texture and healthy fats to this unusual but…

While pumpkins may be synonymous with fall, centenarians in the longest-lived places in the world eat squash year-round. Pumpkin pancakes pull together the warmth of cinnamon and sweetness of honey for a cozy combination.

According to Cameron this is her go-to for a quick meal full of essential nutrients: “It is the most deliciously satisfying, most probiotic-filled bowl that’s also full of delicious, healthy fats.”

Only about a third of American adults regularly eat breakfast, and over 50 percent skip breakfast at least once a week. Mornings can be hectic, but science has proven the importance of breakfast time and time again. There’s an old saying: “Breakfast like a king;…

A French classic that tastes decadent without any cream, this soup is luscious and comforting. It’s also simple to whip up and is loved by everyone. Serve it with a green salad and good bread to make it a full meal. Even though this is…

In the Blue Zones area of Loma Linda, Seventh-Day Adventists gather for community meals after church or host family dinners on the Sabbath. By surrounding themselves with like-minded friends and family, they support each other's healthy behaviors and create strong relationships. This potato and vegetable…

Corn chowder is universally appealing, especially among children, because of its sweet taste and creamy texture. Here you will find that creaminess without the heaviness of traditional recipes. Makes about 10 cups Ready in 50 minutes

The longest-lived people in the world eat about a cup of beans per day. This easy, one hour chili is packed full of kidney beans and is a mild rendition, but can be spiced up with your favorite hot sauce or with the addition of…

[sg_popup id="1" event="onload"][/sg_popup]Though miso soup is usually considered an appetizer for lunch or dinner in American Japanese restaurants, this miso soup recipe is inspired by Okinawan centenarian Kamada Nakazato who preferred to eat it for breakfast, spiked with vegetables she picked from her garden. In…

Don’t want bread for your sandwich? Make your ‘wich any which way! Ditch the bread and wrap the fixings in a big lettuce, collard or kale leaf, or pile it on a bed of greens for a refreshing, lighter lunch! (Just be sure to add…

Forget boring meat and potatoes - tonight it's all about beans and sweet potatoes! Sweet potato is one of the foundational foods for centenarians in Okinawa and it is a great fuel food with its combination of simple and complex carbohydrates. When combined with kale…

[sg_popup id="1" event="onload"][/sg_popup]We love using polenta cornmeal as a delicious alternative to traditional pizza dough. Its bright yellow color makes it a beautiful canvas for toppings galore. Stacked with gorgeous vegetables and sprinkled with nutritional yeast and walnuts, this polenta cornmeal with pizza flavors is hearty,…

Makes 1 sandwich Put that Ikarian-Style Sourdough bread to good use and turn your salad into a sandwich you can take to work or pack up for a family picnic. Get creative and pile up seasonal vegetables or switch up the hummus for a white bean spread…

[sg_popup id="1" event="onload"][/sg_popup]This colorful pesto pasta from the Blue Zones® Meal Planner is full of veggies and flavor—without any oil or cholesterol that you'd find in traditional pesto. The quick, throw-it-together sauce is made creamy and nutty with walnuts, refreshing with basil, and lightly garlicky with - yep!…

This Pad Thai from the Blue Zones® Meal Planner may taste like restaurant fare, but it’s quicker, cheaper and lighter than what you’ll find on any menu. Extra firm tofu brings clean protein to this dish, and frozen broccoli packs it with additional micronutrients. Unlike…

The Whole Foods Diet book describes the optimum diet for health and longevity, which includes the Essential Eight foods - many of which are included in this delicious, classic tex-mex bowl recipe. It meets all the "whole foodie" basics: fresh greens, whole grains, plant-based protein, extra…

Complex in its flavor profile, this recipe incorporates sweetness from the apple, savoriness from the onion and curry, and an earthiness from the beans. Every flavor is well-complemented by the next to build a full bite and a full stomach.

  Sandwiches are a universal language. Almost every culture in the world has figured out a way to wrap up their favorite foods to take them on the go. Some are traditional, some are modern takes on classics — all of them are delicious. Flatbread…

The Mediterranean diet is common across many cultures and includes lots of vegetables and olive oil, some fish, smaller amounts of dairy and meat products, and moderate amounts of alcohol. While similar to the standard Mediterranean diet, what sets the Ikarian and Sardinian versions apart,…

The best longevity supplement in the world is a simple cup of beans. Every culture has its own variety and method of preparation, and the longest-lived people in the world — from Japan to Costa Rica — eat about a cup per day. Beans are…