“What began as a National Geographic expedition to find the longest living cultures evolved into a recipe for living longer”.
In case you’re not familiar with them, the Blue Zones are areas of the world where people live the longest. People in the Blue Zones reach 100 years of age at 10 times the average rate and they appear to be happier. All. Of. The. Time.
So what is their secret?
When you research the Blue Zones theories a number of key characteristics are evident:
- Purpose – have something to live for beyond work
- Downshift – have a routine to shed stress
- 80% rule – stop eating when you’re 80% full
- Plant slant – pulses are the cornerstone of a healthy diet. Keep animal products to a minimum.
- Moderate intake of alcohol – 1-2 glasses per day seem to promote longevity more than non-drinkers (I secretly think it’s related to point 3!)
- Right tribe – social circles and belonging
- Community – faith-based service attendance
- Loved ones first – put your family first – care for your children who in turn care for their elders, encourage having a partner
- Activity – Move all of the time and avoid being sedentary. Maintain activity right into your older years. Be physically active for work and play and don’t sit around watching TV. Walk everywhere.
- Environmental awareness – Be connected to your environment. Be connected to the seasons. Grow your own food (or have access to organic produce). Have a consciousness of your environmental footprint and seek to harmonise your activity with nature and not work against it.
- Financial wellness – there is a direct correlation between obesity and financial stress. This appears to relate to both poor food choices relating to cost but also due to the impact of cortisol.
The dietary impact for these intriguing cultures show a number of key similarities. All of them focus heavily on vegan based diets (high in nuts, seeds, pulses, oils, vegetables and fruit). They are all low in animal products and grains and interestingly all show some similarities in top foods. Key points include:
Blue Zone themed recipes
Pesto dip
- 1 bunch fresh basil
- 1 bunch fresh flat leaf parsley
- Big handful of rocket (wide leaf)
- Olive oil
- Pink salt
- 200g pine nuts
Whiz in a vitamix or similar until you get the consistency you want. Serve with zucchini pasta or quinoa pizza base and vegetables.
Amine free, salicylate free, gluten free, vegan, wholefood
Sweet potato and cashew dip
- 200g soaked raw cashews (soak for at least 6 hours, rinse well)
- 500g roasted sweet potato (cut into 1/8ths and roast in a little olive oil)
- ½ bunch coriander
- ½ bunch flat leaf parsley
- 1 small red chilli
- Pink salt
- Olive oil
Whiz in a vitamix or similar until you get the consistency you want. Serve with cut up vegetables and flax crackers.
Amine free, salicylate free (omit chilli), gluten free, vegan, wholefood
Cashew cheese dip
- 250g soaked raw cashews (soak for at least 6 hours, rinse well)
- ½ bunch chives
- ½ bunch flat leaf parsley
- ½ bunch dill
- Pink salt
- Olive oil
- Lemon juice to taste
Whiz in a vitamix or similar until you get the consistency you want. Serve with cut up vegetables and flax crackers.
Amine free (omit lemon juice), salicylate free (omit chilli), gluten free, vegan, wholefood
Falafel
- 2 cups dried chickpeas (soaked overnight, rinsed well, do not cook)
- 1 large or 2 medium garlic cloves
- 1 medium Spanish onion
- 1 bunch flat leaf parsley
- ½ bunch coriander
- 1 heaped tablespoon tapioca starch
- 2 teaspoons pink salt
- 1 tablespoon ground cumin
- fresh black pepper to taste
- 1 small red chilli
- Olive oil for frying
Whiz in a food processor until very well blended. When you think its blended, whiz for another 5 mins. The longer you blend the more the mixture comes together. Keep scraping down the sides and combine everything. Scoop the mixture into tablespoon’s worth and roll into a bowl and fry in hot oil (I just use a wok). Watch closely as they cook fast. Remember to turn over. Place on a plate with some paper towels.
Serve with an Israeli style salad (finely chopped cucumber, red capsicum, parsley, red onion, tomato, olive oil, lemon and salt) and a tahini dipping sauce (tahini, lemon juice, water and parsley).
Amine free, gluten free, vegan, wholefood
Image: Okinawa, Japan