Blue Zones Solution Book Available for Order now

Live Longer, Better®

Coconut-Mashed Sweet Potatoes

Sweet potatoes are rich in beta-carotene— an antioxidant that may help improve immunity and prevent cancer. Pairing beta-carotene rich foods with a small amount of fat, such as the coconut milk, helps your body to better use this fat-soluble vitamin.

This coconut sweet potato recipe was recently featured on the  Dr. Oz episode “Cooking Lessons for Longevity.” Now you can whip this tasty recipe-up at home, and serve it with your next meal. Pairs great with roasted vegetables and baked tofu.




  • 5 medium sweet potatoes (about 3 pounds), peeled and cut into 1-inch cubes
  • 1 cup regular or low-fat canned coconut milk
  • 1 tsp ground cinnamon
  • 1 tsp salt, optional

View Recipe


1. Place the sweet potatoes in a large pot and add enough water so they’re submerged by 1 inch. Bring to a boil over high heat, then reduce the heat to medium and cook until the potatoes are soft, about 25 minutes.

2. Drain in a colander and set in the sink, then transfer the sweet potatoes to a large bowl.

3. Add 1 cup coconut milk and mash with a potato masher or an electric mixer at medium-low speed until creamy, adding more coconut milk to get a smooth, rich puree. Stir in the cinnamon, as well as the salt, if desired.

Tip: For a different taste and lower fat, substitute half the coconut milk for fresh orange juice while mashing. Remember to add the ground cinnamon!
Corn Chowder

Creamy Corn Chowder

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 Excerpted from FORKS OVER KNIVES FAMILY by Alona Pulde, MD and Matthew Lederman, MD, with Marah Stets and Brian Wendel. Copyright © 2016 by Forks Over Knives, LLC. Reprinted with permission from Touchstone, a Division of Simon & Schuster, Inc. Forks Over Knives Family…

View Recipe

Mini Blueberry Cheesecakes

Mini Blueberry Cheesecakes

Makes 18 mini cheesecakes Prep and cook time: 6 hours 15 minutes Cashews are an amazing ingredient. They can mimic a creamy texture and replace many dairy ingredients. They’re also common in all Blue Zones diets providing healthy fats and plant based protein. Keep in mind, even with no refined sugars, this should be consumed consciously as a celebratory food. Centenarians don’t completely avoid sweets or desserts, but they consume them consciously and only on occasion. This blueberry cheesecake is…

View Recipe

White Bean Zucchini Burger

White Bean & Zucchini Burger

Veggie and bean burgers are in every grocery store freezer section, but they often have unnecessary preservatives and additives. Make your own meatless burger with a Blue Zones serving size of beans in every bite. Makes 6 small burgers Prep and cook time: 1 hour   White Bean and Zucchini Burger Recipe from Easy. Whole. Vegan.: 100 Flavor-Packed, No-Stress Recipes for Busy Families © Melissa King, 2016. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

View Recipe

View All Recipes