The blue zone diet is a way of eating that is inspired by the lifestyles of the people who live in the blue zones. These are five regions in the world where people live longer and healthier than anywhere else: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California).
The blue zone diet is not a strict regimen, but rather a set of guidelines that emphasize plant-based foods, moderate alcohol consumption, and social connections. In this article, we will share 20 blue zone diet recipes that you can try at home to enjoy the benefits of this longevity-boosting diet.
What is the Blue Zone Diet?
The blue zone diet is based on the research of Dan Buettner, a National Geographic explorer and author who studied the habits and cultures of the people who live in the blue zones. He found that these people share some common characteristics that contribute to their longevity and well-being, such as:
- They eat mostly plant-based foods, such as fruits, vegetables, beans, nuts, seeds, and whole grains. They also consume some fish, eggs, dairy, and meat, but in small amounts and mostly as a condiment or a special occasion.
- They drink alcohol moderately, usually wine, and often with meals and friends. They avoid binge drinking and smoking.
- They have a strong sense of purpose and meaning in their lives. They have a clear reason to wake up every morning and contribute to their community and family.
- They are physically active throughout the day, but not necessarily in a strenuous way. They walk, garden, do chores, and engage in hobbies that keep them moving.
- They have close social ties and belong to a supportive network of family, friends, and neighbors. They also participate in religious or spiritual practices that foster a sense of belonging and gratitude.
The blue zone diet is not a one-size-fits-all approach, but rather a flexible and adaptable way of eating that can suit different preferences and cultures. The main idea is to eat more of the foods that nourish your body and mind, and less of the foods that harm them.
20 Blue Zone Diet Recipes to Try
Here are 20 blue zone diet recipes that you can try at home to enjoy the delicious and nutritious foods that the people in the blue zones eat. These recipes are simple, easy, and affordable, and they use ingredients that you can find in most supermarkets or farmers’ markets. Feel free to adjust them according to your taste and availability of ingredients.
1. Okinawan Sweet Potato and Coconut Soup
This creamy and comforting soup is made with Okinawan sweet potatoes, which are purple-fleshed tubers that are rich in antioxidants and fiber. They are a staple food in Okinawa, where people eat them almost every day. Coconut milk adds a touch of sweetness and healthy fats, while ginger and garlic add some spice and flavor.
Ingredients:
- 2 tablespoons of coconut oil
- 1 onion, chopped
- 4 cloves of garlic, minced
- 1 inch of ginger, peeled and grated
- 4 cups of vegetable broth
- 4 Okinawan sweet potatoes, peeled and diced
- 1 can of coconut milk
- Salt and pepper, to taste
- Fresh cilantro, for garnish
Instructions:
- Heat the coconut oil in a large pot over medium-high heat. Add the onion, garlic, ginger, and a pinch of salt and cook, stirring occasionally, until soft, about 15 minutes.
- Add the vegetable broth and the sweet potatoes and bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, about 20 minutes.
- Transfer the soup to a blender and blend until smooth. Alternatively, you can use an immersion blender to puree the soup in the pot.
- Return the soup to the pot and stir in the coconut milk. Season with salt and pepper, to taste.
- Ladle the soup into bowls and garnish with fresh cilantro. Enjoy!
2. Sardinian Minestrone
This hearty and satisfying soup is a traditional dish in Sardinia, where people eat it several times a week. It is loaded with beans, vegetables, and herbs, and it is flavored with a piece of rind from pecorino cheese, a sheep’s milk cheese that is typical of the region. You can use any kind of beans and vegetables that you like, but make sure to include fennel, which adds a distinctive anise-like flavor.
Ingredients:
- 2 tablespoons of olive oil
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 fennel bulb, trimmed and chopped
- 4 cloves of garlic, minced
- 1 bay leaf
- 1 sprig of rosemary
- 1 sprig of thyme
- 1 piece of pecorino cheese rind
- 8 cups of water
- 2 cups of cooked or canned white beans, drained and rinsed
- 2 cups of cooked or canned chickpeas, drained and rinsed
- Salt and pepper, to taste
- 4 cups of chopped kale or Swiss chard
- Grated pecorino cheese, for serving
Instructions:
- Heat the olive oil in a large pot over medium-high heat. Add the onion, carrots, celery, fennel, garlic, bay leaf, rosemary, thyme, and cheese rind and cook, stirring occasionally, until the vegetables are soft, about 20 minutes.
- Add the water, beans, and chickpeas and bring to a boil. Reduce the heat and simmer, uncovered, until the beans are tender, about 30 minutes. Season with salt and pepper, to taste.
- Stir in the kale or chard and cook until wilted, about 10 minutes.
- Discard the bay leaf, rosemary, thyme, and cheese rind. Ladle the soup into bowls and sprinkle with grated pecorino cheese. Enjoy!
3. Nicoyan Black Bean and Corn Salad
This fresh and colorful salad is a staple in Nicoya, where people eat beans and corn every day. Beans are a great source of protein and fiber, while corn adds some natural sweetness and crunch. You can also add some avocado, tomato, cilantro, and lime juice for extra flavor and nutrition.
Ingredients:
- 4 cups of cooked or canned black beans, drained and rinsed
- 2 cups of cooked or canned corn kernels, drained and rinsed
- 1 avocado, peeled and diced
- 1 tomato, diced
- 1/4 cup of chopped cilantro
- 2 tablespoons of lime juice
- Salt and pepper, to taste
Instructions:
- In a large bowl, toss together the beans, corn, avocado, tomato, cilantro, and lime juice. Season with salt and pepper, to taste.
- Refrigerate the salad for at least an hour to let the flavors meld.
- Serve cold or at room temperature. Enjoy!
4. Ikarian Lentil and Onion Stew
This simple and satisfying stew is a common dish in Ikaria, where people eat lentils at least once a week. Lentils are a great source of protein, iron, and folate, and they are easy to cook and digest. Onions add some sweetness and flavor, while vinegar adds some tanginess and helps lower the glycemic index of the dish.
Ingredients:
- 2 tablespoons of olive oil
- 4 onions, sliced
- 4 cloves of garlic, minced
- 2 cups of dried brown or green lentils, rinsed and picked over
- 6 cups of water
- 2 bay leaves
- Salt and pepper, to taste
- 1/4 cup of red wine vinegar
Instructions:
- Heat the olive oil in a large pot over medium-high heat. Add the onions and garlic and cook, stirring occasionally, until soft and golden, about 30 minutes.
- Add the lentils, water, bay leaves, and a pinch of salt and bring to a boil. Reduce the heat and simmer, covered, until the lentils are tender, about 40 minutes. Season with salt and pepper, to taste.
- Stir in the vinegar and cook for another 10 minutes, until the stew is slightly thickened.
- Discard the bay leaves. Serve hot or warm. Enjoy!
5. Loma Linda Tofu Scramble
This protein-packed and flavorful dish is a popular breakfast in Loma Linda, where people eat a lot of tofu and soy products. Tofu is a great source of plant-based protein, calcium, and iron, and it can be scrambled like eggs with some spices and vegetables. You can also add some cheese, salsa, or avocado for extra creaminess and taste.
Ingredients:
- 1 tablespoon of olive oil
- 1/4 cup of chopped onion
- 1/4 cup of chopped red bell pepper
- 1/4 cup of chopped mushroom
- 1/4 teaspoon of turmeric
- 1/4 teaspoon of cumin
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1 block of firm tofu, drained and crumbled
6. Okinawan Stir-Fried Bitter Melon and Tofu
This savory and crunchy dish is a classic in Okinawa, where people eat bitter melon, or goya, almost every day. Bitter melon is a green, warty-looking vegetable that has a bitter taste and a lot of health benefits, such as lowering blood sugar and cholesterol levels. Tofu adds some protein and texture, while soy sauce, mirin, and sugar add some sweetness and saltiness.
Ingredients:
- 2 tablespoons of vegetable oil
- 1 block of firm tofu, drained, pressed, and cut into bite-sized pieces
- 2 bitter melons, halved, seeded, and sliced thinly
- 2 cloves of garlic, minced
- 2 tablespoons of soy sauce
- 2 tablespoons of mirin
- 1 tablespoon of sugar
- Salt and pepper, to taste
- Sesame seeds, for garnish
Instructions:
- Heat the oil in a large skillet over high heat. Add the tofu and cook, turning occasionally, until golden and crisp, about 15 minutes. Transfer to a plate and set aside.
- In the same skillet, add the bitter melon and garlic and cook, stirring frequently, until the bitter melon is tender, about 10 minutes.
- In a small bowl, whisk together the soy sauce, mirin, and sugar. Pour over the bitter melon and tofu and toss to coat. Season with salt and pepper, to taste.
- Sprinkle with sesame seeds and serve hot or warm. Enjoy!
7. Sardinian Fava Bean and Fennel Salad
This refreshing and nutritious salad is a typical dish in Sardinia, where people eat a lot of fava beans and fennel. Fava beans are a great source of protein, fiber, and folate, and they have a creamy and buttery texture. Fennel adds some crunch and a mild licorice flavor, while lemon juice, olive oil, and mint add some freshness and brightness.
Ingredients:
- 4 cups of shelled fresh or frozen fava beans
- 1 fennel bulb, trimmed and thinly sliced
- 1/4 cup of chopped fresh mint
- 2 tablespoons of lemon juice
- 2 tablespoons of olive oil
- Salt and pepper, to taste
Instructions:
- If using fresh fava beans, blanch them in boiling water for a few minutes, then drain and peel off the skins. If using frozen fava beans, thaw them and peel off the skins.
- In a large bowl, toss together the fava beans, fennel, mint, lemon juice, and olive oil. Season with salt and pepper, to taste.
- Refrigerate the salad for at least an hour to let the flavors meld.
- Serve cold or at room temperature. Enjoy!
8. Nicoyan Gallo Pinto
This hearty and flavorful dish is the national dish of Costa Rica, and a staple in Nicoya. It is made with rice and beans, which are cooked together with onion, garlic, cilantro, and a special sauce called Salsa Lizano, which is a tangy and slightly spicy condiment. You can eat gallo pinto for breakfast, lunch, or dinner, and top it with some eggs, cheese, avocado, or plantains.
Ingredients:
- 2 tablespoons of vegetable oil
- 1 onion, chopped
- 4 cloves of garlic, minced
- 4 cups of cooked or canned black beans, drained and rinsed
- 4 cups of cooked white rice
- 1/4 cup of chopped cilantro
- 1/4 cup of Salsa Lizano
- Salt and pepper, to taste
Instructions:
- Heat the oil in a large skillet over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until soft, about 10 minutes.
- Add the beans and rice and cook, stirring frequently, until heated through, about 15 minutes.
- Stir in the cilantro and Salsa Lizano and season with salt and pepper, to taste.
- Serve hot or warm, with your choice of toppings. Enjoy!
9. Ikarian Spinach Pie
This savory and flaky pie is a common dish in Ikaria, where people eat a lot of greens and herbs. Spinach is a great source of iron, vitamin C, and antioxidants, and it is mixed with feta cheese, dill, and scallions for some extra flavor and creaminess. The pie is wrapped in phyllo dough, which is a thin and crispy pastry that you can find in most supermarkets or make from scratch.
Ingredients:
- 1/4 cup of olive oil, plus more for brushing
- 1 bunch of scallions, chopped
- 2 pounds of fresh spinach, washed and chopped
- 1/4 cup of chopped fresh dill
- Salt and pepper, to taste
- 2 eggs, beaten
- 1 cup of crumbled feta cheese
- 12 sheets of phyllo dough, thawed if frozen
Instructions:
- Preheat the oven to 375°F and lightly grease a 9×13 inch baking dish.
- Heat the oil in a large skillet over medium-high heat. Add the scallions and cook, stirring occasionally, until soft, about 10 minutes.
- Add the spinach and dill and cook, stirring frequently, until wilted, about 15 minutes. Season with salt and pepper, to taste. Transfer the mixture to a colander and squeeze out the excess liquid.
- In a large bowl, whisk together the eggs and feta cheese. Add the spinach mixture and stir to combine.
- Lay one sheet of phyllo dough on the prepared baking dish and brush with some oil. Repeat with five more sheets, brushing each one with oil. Spread the spinach filling evenly over the phyllo layer. Cover with the remaining six sheets of phyllo, brushing each one with oil. Tuck in the edges and score the top with a sharp knife.
- Bake the pie for 25 to 30 minutes, until golden and crisp.
- Let the pie rest for 10 minutes before cutting and serving. Enjoy!
10. Loma Linda Walnut and Date Loaf
This sweet and moist loaf is a delicious treat in Loma Linda, where people eat a lot of nuts and dried fruits. Walnuts are a great source of omega-3 fatty acids, which are good for your brain and heart, while dates add some natural sweetness and fiber. You can also add some cinnamon, nutmeg, and vanilla for some extra flavor and aroma.
Ingredients:
- 1/4 cup of vegetable oil, plus more for greasing
- 1/4 cup of brown sugar
- 1/4 cup of maple syrup
- 2 eggs
- 1 teaspoon of vanilla extract
- 1 1/2 cups of whole wheat flour
- 1 teaspoon of baking soda
- 1/2 teaspoon of salt
- 1/2 teaspoon of cinnamon
- 1/4 teaspoon of nutmeg
- 1 cup of chopped walnuts
- 1 cup of chopped dates
Instructions:
- Preheat the oven to 350°F and lightly grease a 9×5 inch loaf pan.
- In a large bowl, whisk together the oil, sugar, maple syrup, eggs, and vanilla until well combined.
- In a medium bowl, whisk together the flour, baking soda, salt, cinnamon, and nutmeg. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in the walnuts and dates.
- Pour the batter into the prepared loaf pan and smooth the top. Bake for 40 to 45 minutes, until a toothpick inserted in the center comes out clean.
- Let the loaf cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
- Slice and serve. Enjoy!
11. Okinawan Miso Soup with Tofu and Vegetables
This warm and soothing soup is a staple in Okinawa, where people eat miso soup almost every day. Miso is a fermented soybean paste that has a salty and savory flavor and a lot of probiotics, which are good for your gut health. Tofu and vegetables add some protein and fiber, while seaweed and bonito flakes add some umami and minerals.
Ingredients:
- 4 cups of water
- 1/4 cup of dried seaweed, such as wakame or kombu
- 2 tablespoons of bonito flakes
- 3 tablespoons of miso paste
- 1 block of soft tofu, cut into small cubes
- 1 carrot, peeled and sliced
- 2 green onions, sliced
- Salt and pepper, to taste
Instructions:
- In a medium pot, bring the water to a boil. Add the seaweed and bonito flakes and simmer for 10 minutes. Strain the broth and return it to the pot.
- In a small bowl, whisk together the miso paste and a ladle of hot broth until smooth. Add the miso mixture to the pot and stir to combine.
- Add the tofu and carrot and bring the soup to a gentle boil. Reduce the heat and simmer until the carrot is tender, about 10 minutes.
- Stir in the green onions and season with salt and pepper, to taste.
- Serve hot or warm. Enjoy!
12. Sardinian Pasta with Tomato and Pecorino Cheese
This simple and satisfying pasta dish is a classic in Sardinia, where people eat a lot of pasta and cheese. Tomato sauce adds some freshness and acidity, while pecorino cheese adds some saltiness and creaminess. You can use any kind of pasta that you like, but the traditional one is malloreddus, which are small, ridged, and gnocchi-like.
Ingredients:
- 1 pound of malloreddus or other pasta
- 2 tablespoons of olive oil
- 1 onion, chopped
- 4 cloves of garlic, minced
- 1 28-ounce can of crushed tomatoes
- 1/4 cup of chopped fresh basil
- Salt and pepper, to taste
- 1 cup of grated pecorino cheese
Instructions:
- Cook the pasta in a large pot of boiling salted water until al dente, according to the package directions. Drain and return to the pot.
- Heat the oil in a large skillet over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until soft, about 10 minutes.
- Add the tomatoes and basil and bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened, about 15 minutes. Season with salt and pepper, to taste.
- Add the sauce to the pasta and toss to coat. Sprinkle with the cheese and serve hot or warm. Enjoy!
13. Nicoyan Rice Pudding with Coconut and Cinnamon
This sweet and creamy dessert is a favorite in Nicoya, where people eat a lot of rice and coconut. Rice pudding is a simple and comforting dish that is made with rice, milk, sugar, and spices. Coconut milk adds some richness and tropical flavor, while cinnamon adds some warmth and aroma. You can also add some raisins, nuts, or vanilla for some extra texture and taste.
Ingredients:
- 4 cups of water
- 2 cups of white rice
- 1/4 teaspoon of salt
- 4 cups of coconut milk
- 1/2 cup of sugar
- 1/4 teaspoon of cinnamon
- Optional: 1/4 cup of raisins, 1/4 cup of chopped nuts, 1 teaspoon of vanilla extract
Instructions:
- In a large pot, bring the water to a boil. Add the rice and salt and cook, stirring occasionally, until the water is absorbed, about 20 minutes.
- Add the coconut milk, sugar, and cinnamon and bring to a boil. Reduce the heat and simmer, stirring frequently, until the rice is soft and creamy, about 30 minutes. If using, stir in the raisins, nuts, and vanilla.
- Transfer the rice pudding to a large bowl and let it cool slightly. You can also refrigerate it for later.
- Serve cold or warm, with more cinnamon if desired. Enjoy!
14. Ikarian Chickpea and Tomato Salad
This fresh and filling salad is a common dish in Ikaria, where people eat a lot of chickpeas and tomatoes. Chickpeas are a great source of protein, fiber, and folate, and they have a nutty and creamy texture. Tomatoes add some juiciness and vitamin C, while onion, parsley, and lemon juice add some crunch and freshness.
Ingredients:
- 4 cups of cooked or canned chickpeas, drained and rinsed
- 4 tomatoes, diced
- 1/4 cup of chopped onion
- 1/4 cup of chopped parsley
- 2 tablespoons of lemon juice
- 2 tablespoons of olive oil
- Salt and pepper, to taste
Instructions:
- In a large bowl, toss together the chickpeas, tomatoes, onion, parsley, lemon juice, and olive oil. Season with salt and pepper, to taste.
- Refrigerate the salad for at least an hour to let the flavors meld.
- Serve cold or at room temperature. Enjoy!
15. Loma Linda Vegetable and Bean Burgers
These tasty and satisfying burgers are a great alternative to meat in Loma Linda, where people eat a lot of vegetables and beans. They are made with oats, walnuts, black beans, and mushrooms, which give them a hearty and meaty texture and flavor. You can also add some spices, herbs, and cheese for some extra flavor and nutrition.
Ingredients:
- 1/4 cup of rolled oats
- 1/4 cup of walnuts
- 1 15-ounce can of black beans, drained and rinsed
- 1 cup of chopped mushrooms
- 1/4 cup of grated cheddar cheese
- 2 tablespoons of soy sauce
- 1 teaspoon of garlic powder
- 1/2 teaspoon of smoked paprika
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 tablespoons of vegetable oil
- 4 burger buns
- Optional: lettuce, tomato, onion, ketchup, mustard, etc.
Instructions:
- In a food processor, pulse the oats and walnuts until coarsely ground. Transfer to a large bowl and set aside.
- In the same food processor, pulse the beans and mushrooms until finely chopped. Add to the oat mixture and stir to combine.
- Stir in the cheese, soy sauce, garlic powder, smoked paprika, salt, and pepper. Shape the mixture into four patties and refrigerate for at least 30 minutes to firm up.
- Heat the oil in a large skillet over medium-high heat. Cook the patties for about 4 minutes per side, until golden and crisp.
- Toast the burger buns and assemble the burgers with your choice of toppings. Enjoy!
16. Okinawan Tofu and Vegetable Curry
This spicy and aromatic curry is a delicious way to enjoy tofu and vegetables in Okinawa, where people eat a lot of curry and turmeric. Turmeric is a yellow spice that has anti-inflammatory and antioxidant properties, and it gives the curry a vibrant color and flavor. You can use any kind of vegetables that you like, but make sure to include some potatoes, carrots, and onions, which are the basic ingredients of Okinawan curry.
Ingredients:
- 2 tablespoons of vegetable oil
- 1 block of firm tofu, drained, pressed, and cut into bite-sized pieces
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 potatoes, peeled and chopped
- 2 tablespoons of curry powder
- 1 teaspoon of turmeric
- 1 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 cups of vegetable broth
- 1/4 cup of coconut milk
- Fresh cilantro, for garnish
Instructions:
- Heat the oil in a large skillet over high heat. Add the tofu and cook, turning occasionally, until golden and crisp, about 15 minutes. Transfer to a plate and set aside.
- In the same skillet, add the onion, carrots, potatoes, curry powder, turmeric, salt, and pepper and cook, stirring frequently, until the vegetables are soft, about 20 minutes.
- Add the broth and coconut milk and bring to a boil. Reduce the heat and simmer, uncovered, until the sauce is slightly thickened, about 10 minutes.
- Add the tofu and toss to coat. Sprinkle with cilantro and serve hot or warm. Enjoy!
17. Sardinian Panada
This savory and crusty pie is a traditional dish in Sardinia, where people eat a lot of lamb and cheese. Panada is a pie that is filled with lamb, potatoes, cheese, and herbs, and it is baked until golden and crisp. You can use any kind of cheese that you like, but the typical one is casu marzu, which is a sheep’s milk cheese that contains live maggots. If you are not feeling adventurous, you can use pecorino or mozzarella instead.
Ingredients:
- 4 cups of all-purpose flour
- 1 teaspoon of salt
- 1/4 cup of olive oil
- 1 cup of water
- 2 tablespoons of butter, melted
- 1 pound of lamb, cut into small pieces
- 2 potatoes, peeled and diced
- 1 cup of grated casu marzu, pecorino, or mozzarella cheese
- 2 tablespoons of chopped fresh rosemary
- 2 tablespoons of chopped fresh parsley
- Salt and pepper, to taste
- 1 egg, beaten
Instructions:
- Preheat the oven to 375°F and lightly grease a 9-inch pie dish.
- In a large bowl, whisk together the flour and salt. Add the oil and water and mix until a dough forms. Knead the dough on a floured surface until smooth and elastic, about 10 minutes. Divide the dough into two equal portions and roll out one portion into a 12-inch circle. Place the dough on the prepared pie dish and press it to fit the bottom and sides. Brush the dough with some butter and set aside.
- In a medium bowl, toss together the lamb, potatoes, cheese, rosemary, parsley, salt, and pepper. Spoon the filling evenly over the dough, leaving a 1-inch border. Roll out the remaining dough into a 10-inch circle and place it over the filling. Pinch the edges to seal and cut some slits on the top. Brush the dough with some egg and bake for 40 to 45 minutes, until golden and crisp.
- Let the pie rest for 10 minutes before cutting and serving. Enjoy!
18. Nicoyan Ceviche
This fresh and tangy dish is a popular appetizer or snack in Nicoya, where people eat a lot of seafood and citrus. Ceviche is a dish that is made with raw fish or seafood that is marinated in lime juice, which “cooks” the flesh and makes it tender and flavorful. You can use any kind of fish or seafood that you like, but make sure to use fresh and high-quality ones. You can also add some onion, cilantro, and chili for some extra crunch and spice.
Ingredients:
- 1 pound of fresh fish or seafood, such as tilapia, shrimp, or scallops, cut into bite-sized pieces
- 1/2 cup of lime juice
- 1/4 cup of chopped onion
- 1/4 cup of chopped cilantro
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of chili flakes
- Optional: tortilla chips, crackers, or lettuce leaves, for serving
Instructions:
- In a large glass or ceramic bowl, toss together the fish or seafood and lime juice. Make sure that the fish or seafood is completely submerged in the juice. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, or until the fish or seafood is opaque and firm.
- Drain the fish or seafood and discard the lime juice. Add the onion, cilantro, salt, pepper, and chili flakes and toss to combine.
- Serve cold or at room temperature, with your choice of accompaniments. Enjoy!
19. Ikarian Honey and Walnut Cake
This sweet and moist cake is a delicious treat in Ikaria, where people eat a lot of honey and walnuts. Honey is a natural sweetener that has antibacterial and anti-inflammatory properties, and it gives the cake a rich and golden color and flavor. Walnuts are a great source of omega-3 fatty acids, which are good for your brain and heart, and they add some crunch and nuttiness. You can also add some cinnamon, cloves, and orange zest for some extra flavor and aroma.
Ingredients:
- 1/4 cup of butter, softened
- 1/4 cup of brown sugar
- 2 eggs
- 1/4 cup of honey
- 1 teaspoon of vanilla extract
- 1 1/2 cups of all-purpose flour
- 1 teaspoon of baking powder
- 1/2 teaspoon of salt
- 1/2 teaspoon of cinnamon
- 1/4 teaspoon of cloves
- 1/4 teaspoon of orange zest
- 1/2 cup of milk
- 1/2 cup of chopped walnuts
Instructions:
- Preheat the oven to 350°F and lightly grease a 9×5 inch loaf pan.
- In a large bowl, cream together the butter and sugar until light and fluffy. Add the eggs, one at a time, beating well after each addition. Stir in the honey and vanilla until well combined.
- In a medium bowl, whisk together the flour, baking powder, salt, cinnamon, cloves, and orange zest. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in the walnuts.
- Pour the batter into the prepared loaf pan and smooth the top. Bake for 35 to 40 minutes, until a toothpick inserted in the center comes out clean.
- Let the cake cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
- Slice and serve. Enjoy!
20. Loma Linda Oatmeal and Blueberry Muffins
These healthy and tasty muffins are a great breakfast or snack in Loma Linda, where people eat a lot of oatmeal and blueberries. Oatmeal is a great source of fiber, which helps lower cholesterol and blood sugar levels, and it gives the muffins a chewy and hearty texture and flavor. Blueberries are a great source of antioxidants, which help protect your cells from damage, and they add some juiciness and sweetness. You can also add some nuts, seeds, or chocolate chips for some extra crunch and taste.
Ingredients:
- 1 cup of rolled oats
- 1 cup of milk
- 1/4 cup of vegetable oil
- 1/4 cup of honey
- 1 egg
- 1 teaspoon of vanilla extract
- 1 cup of whole wheat flour
- 1 teaspoon of baking powder
- 1/2 teaspoon of baking soda
- 1/4 teaspoon of salt
- 1 cup of fresh or frozen blueberries
- Optional: 1/4 cup of chopped nuts, seeds, or chocolate chips
Instructions:
- Preheat the oven to 375°F and line a 12-cup muffin tin with paper liners.
- In a large bowl, combine the oats and milk and let them soak for 10 minutes.
- In a small bowl, whisk together the oil, honey, egg, and vanilla until well combined. Add to the oat mixture and stir to combine.
- In a medium bowl, whisk together the flour, baking powder, baking soda, and salt. Add to the oat mixture and stir until just combined. Fold in the blueberries and any optional ingredients.
- Spoon the batter into the prepared muffin cups, filling them about 3/4 full. Bake for 18 to 20 minutes, until golden and a toothpick inserted in the center comes out clean.
- Let the muffins cool in the tin for 10 minutes, then transfer to a wire rack to cool completely.
- Enjoy!
Conclusion:
The blue zone diet is a way of eating that is inspired by the lifestyles of the people who live in the blue zones, which are five regions in the world where people live longer and healthier than anywhere else.
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I hope you enjoyed reading this article and learned some easy recipes for losing weight that you can make in 30 minutes or less. If you have any questions, comments or suggestions, don’t hesitate to leave them below, I’ll leave you with 30 easy keto diet recipes for lunch, coffee and dinner.