Free Download PDF The Blue Zones Kitchen: 100 Recipes to Live to 100
Building on decades of research, longevity expert Dan Buettner has gathered 100 recipes inspired by the Blue Zones, home to the healthiest and happiest communities in the world. Each dish–for example, Sardinian Herbed Lentil Minestrone; Costa Rican Hearts of Palm Ceviche; Cornmeal Waffles from Loma Linda, California; and Okinawan Sweet Potatoes–uses ingredients and cooking methods proven to increase longevity, wellness, and mental health. Complemented by mouthwatering photography, the recipes also include lifestyle tips (including the best times to eat dinner and proper portion sizes), all gleaned from countries as far away as Japan and as near as Blue Zones project cities in Texas. Innovative, easy to follow, and delicious, these healthy living recipes make the Blue Zones lifestyle even more attainable, thereby improving your health, extending your life, and filling your kitchen with happiness.
From the Publisher
Secrets to a longer, better life
If you want to live to a healthy 100, eat like healthy people who’ve lived to 100. Working with renowned doctors and experts Gianni Pes and Michel Poulain, we identified the places around the world where people live the longest, drawing a line around each area in blue ink. Together, we created the concept of Blues Zones: the set of characteristics that have produced the world’s longest lived people. Their secrets can help you live a longer, better life.
Blue Zones Kitchen
100 Recipes to Live to 100
Building on decades of research, longevity expert Dan Buettner has gathered 100 recipes inspired by the Blue Zones, home to the healthiest and happiest communities in the world. Each dish uses ingredients and cooking methods proven to increase longevity, wellness, and mental health.These healthy living recipes make the Blue Zones lifestyle even more attainable, thereby improving your health, extending your life, and filling your kitchen with happiness.
Chapter One: Sardinia
Chapter Two: Okinawa
Chapter Three: Nicoya
Chapter Four: Ikaria
Chapter Five: Loma Linda
Sweet Potato Bites
TOTAL COOK TIME: 10 MINUTES | MAKES 3 SERVINGS
1. Boil or steam the potatoes until tender, then mash potatoes with sugar.
2. Once cool enough to handle, roll potatoes into walnut-size balls.
3. On a clean surface, spread a layer of ground nuts of your choice or sesame seeds. Gently roll the potato balls in the nuts to coat.
4. Powder with cinnamon to serve.
1 pound (about 3) white, orange, or purple sweet potatoes, peeled and cut into cubes
1 tablespoon brown sugar
1⁄3 cup ground peanuts, macadamia nuts, or sesame seeds
Dash of cinnamon
Cream of Pumpkin Soup
TOTAL COOK TIME: 30 MINUTES | MAKES 2 SERVINGS
1. Place a steamer tray into a pot with about 2 inches of water. Bring water to a boil and steam squash until soft, about 15 minutes.
2. In a soup pot, stir-fry leeks in vegetable oil until soft but not browned, about 3-4 minutes
3. Add soy milk, steamed squash, and spices and simmer for 15 minutes.
4. Blend all together with an immersion blender or in a food processor (in batches, if necessary) until smooth. Add salt to taste.
½ pound acorn or butternut squash, peeled, seeded, and cut into large chunks
¼ cup chopped leeks (or onion)
1 tablespoon vegetable oil
1¾ cups unsweetened soy milk
1 teaspoon cumin seed
1 teaspoon dried turmeric
1 teaspoon salt, plus more if needed
Publisher:National Geographic; 1st edition (December 3, 2019)
Item Weight:2.7 pounds
Dimensions:8.25 x 1.13 x 10.25 inches