There are places all over the world, says Giulia Crouch (below, author of The happiest diet in the world, from which these recipes are taken), where people live for an unusually long time. They are called blue zones. These people are not only reaching 100 years old, but they are staying fit, active, engaged, alert and playful and are avoiding the diseases normally associated with aging.
The first to be identified, in the 1990s, was a remote, mountainous area of ​​Sardinia. Others were Okinawa in Japan, known as the “land of the immortals”; Loma Linda in California; Nicoya in Costa Rica; and Ikaria in Greece.
After years of study, scientists concluded that there are multiple reasons behind their remarkable longevity, including supportive social networks, unintentional exercise, and stress-reducing practices. But the most important thing is what and how they eat.
By consuming mostly plants (with plenty of beans) and viewing meat as a perk, not a necessity, blue zoners aren’t trying to be healthy: Good nutrition comes from humble, home-cooked foods that prioritize flavor. In addition to discovering what we can learn from their diet, I examine some of its most surprising elements: the role of wine, fasting, and the link between the gut and mood.
Eating well not only brings health, it also brings happiness, especially when it tastes so good. Happy cooking.
Beans with ricotta on sourdough
What a way to improve your toast. I love this combination of creamy, citrusy ricotta with the smooth, nutty sweetness of fava beans (a ‘hero’ legume).
Preparation time 10 minutes
Serves 2
- 2 slices sourdough bread, toasted
- 1 clove garlic, peeled
- 100 g ricotta cheese
- zest of ¼ lemon
- 120 g broad beans (boiled for 3-4 minutes if fresh, 5-6 minutes if frozen and then peeled)
- 2 teaspoons olive oil
- ½ teaspoon chili flakes (optional)
- salt and pepper
1 Rub one side of the toasted sourdough slices with the garlic and save the rest for another dish; This time you won’t need the whole tooth.
2 Mix the ricotta with the lemon zest and season with salt and pepper. Spread over the toast, cover with the beans and a drizzle of olive oil. Finish with the chili flakes, if using, and a pinch of salt and pepper.
Sardines with tomato, capers, lemon and basil
Sardines are delicious and good for you: they are full of omega-3 fatty acid, which is anti-inflammatory and cardioprotective. It’s not always easy to buy them fresh, so we’ve made sure this recipe works well with canned ones. If you can find them fresh, just fry them for a few minutes on each side until crispy and golden – pure perfection.
Preparation time 15 minutes
Serves 2
- 350 g cherry tomatoes cut into quarters
- 20 g arugula, very finely chopped
- 20 g basil, finely grated
- 1½ tablespoons capers
- juice of 1 lemon
- ½ teaspoon chili flakes (optional)
- 3 tablespoons olive oil
- salt and pepper
- 140g can of sardines (the best quality you can afford)
1 Arrange the tomatoes, arugula and basil on a serving platter.
2 Coarsely chop the capers and toss with the lemon juice, chili flakes, if using, olive oil and a little seasoning. Pour over the tomatoes and toss to coat.
3 Divide the mixture between two plates and top each with two sardines. Serve immediately.
Advice Turn the salad into a panzanella by adding pieces of stale sourdough or other bread to soak up the juices. You will need an extra drizzle of olive oil.
Chickpea, feta and dill filo pie
I am obsessed with filo pies and this one is exemplary. I love the contrast of soft and crunchy pieces. Chickpeas are a great source of fiber, feta cheese is a probiotic (meaning it contains microbes that support gut health), dill is packed with polyphenols, and extra virgin olive oil is a powerful anti-inflammatory with countless benefits. to health.
Preparation time 20 minutes
Cooking time 1 hour 5 minutes
Serves 6-8
- 2 400g cans chickpeas, drained and rinsed
- 100 g dill, finely chopped
- 140g feta cheese, crumbled
- zest of 3 lemons (and juice of 1)
- 3 teaspoons sea salt
- 1 teaspoon freshly ground
- black pepper
- 150 ml olive oil
- 9 sheets phyllo dough, stored under a damp kitchen towel until needed
1 Preheat the oven to 200C/180C fan/gas 6 and line a 30cm x 20cm baking tin with baking paper.
2 Place the chickpeas in the bowl of a food processor and pulse for just a few seconds; They should look chopped, not pureed. It’s okay for some to remain whole. Transfer to a large bowl and add the dill, feta, lemon zest and juice, salt, pepper, and half the olive oil. Mix well and let stand.
3 Place a sheet of phyllo on the baking pan; It should be large enough to cover the sides and base. Spread everything with olive oil. Repeat with three more filo sheets, brushing each with olive oil.
4 Pour a third of the chickpea mixture into the pie crust and spread it into an even layer. Brush another sheet of filo with olive oil and this time fold it in half. Place it on top of the chickpeas. It should be just the right size to cover them completely. Place another layer of chickpeas on top, followed by another sheet of filo.
5 Add the remaining chickpeas to the can. You should have 3 filo sheets left. Brush each with olive oil, fold in half, and place on top of the cake.
6 Fold excess dough from the base layers over the top to cover everything. Press down firmly to make sure the cake stays together. Brush the top with the remaining olive oil and season with freshly ground black pepper.
7 Bake in the oven for 20 minutes, then reduce the heat to 180C/160C fan/gas 4 and bake for a further 45 minutes, or until the cake is crisp and golden.
Let cool in the pan for at least 30 minutes before cutting.
Cannellini beans with chicken, sage and tomatoes
This glorious dish is as much about beans as it is about chicken; Remember that in the blue zones they use meat more as a condiment than as a main dish. Here the beans benefit from the deep, meaty flavor of the chicken legs and broth, as well as the sweetness and fragrance of tomato, lemon and sage. The chicken is tender, succulent and with crispy skin. Nutritious from start to finish.
Preparation time 10 minutes
Cooking time 3 hours
Serves 2
- 90 ml olive oil
- 2 chicken thighs
- 3 shallots, finely chopped
- 1 medium leek, finely chopped
- 4 cloves garlic, finely chopped
- 8 plum tomatoes (about 700 g), each cut into 8 large pieces
- 400 g canned cannellini beans, drained and rinsed
- 110 ml chicken broth
- 25 g sage, leaves collected
- 1 tablespoon capers
- ½ lemon, cut into 4, seeds removed
- salt and pepper
1 Preheat the oven to 140C/120C fan/gas 1. Place a large saucepan over a medium heat with 3 tablespoons of olive oil. Fry the chicken legs until golden brown all over (about 5 minutes) then set aside.
2 Add the shallots, leek and garlic to the pan and sauté for 2 minutes, or until fragrant and beginning to soften.
3 Add the rest of the ingredients, with a generous pinch of salt and pepper. Stir well and bring to a boil. Place the chicken legs on top of the mixture and press down until they are almost completely submerged in the sauce, leaving the skin exposed.
4 Transfer to the oven and cook, uncovered, for 2 to 2½ hours, or until the sauce is thick and jammy and the chicken falls off the bone. Remove lemon peel before serving.
Artichokes with parsley and hazelnuts
Artichokes are one of my favorite ingredients because their flavor is exquisite and unique. They are also an excellent prebiotic (food for gut microbes) and a rich source of polyphenols. They can be tricky to make, so using them in jars makes this recipe super easy. The dish will be great as a side dish or as an antipasto, with bread to soak up the dressing.
Preparation time 8 minutes
Serves 2
- 50 g hazelnuts
- 20 g parsley, finely chopped
- 4 tablespoons olive oil
- 1½ tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- salt and pepper
- 2 jars of artichokes in oil, drained
1 Toast the hazelnuts in a dry frying pan for a couple of minutes until golden brown all over. When ready, coarsely chop and transfer to a bowl.
2 Add the parsley, olive oil, red wine vinegar, Dijon mustard, and a generous pinch of salt and pepper. Mix to combine.
3 Place the artichokes on a serving platter and pour the dressing all over.
Warm potato salad with capers, dill, arugula and lemon
I love baby potatoes with just butter and salt, but here, with this spicy and salty herb dressing, they taste divine. Don’t be fooled by anyone who tells you that potatoes are bad for your health. Potatoes are actually packed with vitamins and minerals, especially when the skin is left on. And remember, the resistant starch content increases when potatoes are cooked and cooled (yes, please, leftover roasts from the refrigerator).
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves 4 (as a side)
- 650 g of young potatoes
- 60 g arugula, finely chopped
- 15g dill, coarsely chopped
- 40 g drained capers
- zest of 1 lemon and juice of ½
- 1 teaspoon red wine vinegar
- 4 tablespoons olive oil
- salt and pepper
1 Place the baby potatoes in a medium saucepan with a generous pinch of salt, cover with water, bring to the boil and simmer for 15-20 minutes, or until tender.
2 Meanwhile, mix the rest of the ingredients in a serving bowl. When the potatoes are done, drain them and let them steam dry for a few minutes, then toss them with the dressing. Serve while still hot.
Now buy the book.
These recipes are taken from The happiest diet in the world by Giulia Crouch, with photographs by Smith & Gilmour and illustrations by Jo Walker, published by New River, £16.99. To order a copy for £14.44 until May 12, visit mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £25.