- Series: The Blue Zones
- Hardcover: 304 pages
- Publisher: National Geographic; 1 edition (December 3, 2019)
- Language: English
- ISBN-10: 1426220138
- ISBN-13: 978-1426220135
- Product Dimensions: 8.3 x 1.1 x 10.3 inches
- Shipping Weight: 2.6 pounds (View shipping rates and policies)
- Average Customer Review: 99 customer reviews
- Amazon Best Sellers Rank: #8 in Books (See Top 100 in Books)
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The Blue Zones Kitchen: 100 Recipes to Live to 100 Hardcover – December 3, 2019
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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.
- ? pound acorn or butternut squash, peeled, seeded, and cut into large chunks
- ? cup chopped leeks (or onion)
- 1 tablespoon vegetable oil
- 1? cups unsweetened soy milk
- 1 teaspoon cumin seed
- 1 teaspoon dried turmeric
- 1 teaspoon salt, plus more if needed
About the Author
DAN BUETTNER is the founder of Blue Zones, an organization that helps Americans live longer, healthier lives. His groundbreaking work on longevity led to his 2005 National Geographic cover story "Secrets of Living Longer" and a second, "The Search for Happiness," in 2017. Buettner has authored three national bestsellers: The Blue Zones, Thrive, and The Blue Zones Solution. He is also the author of The Blue Zones of Happiness (2017) and is a National Geographic Explorer.
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99 customer reviews
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The one hundred recipes in "Blue Zone Kitchens" are not outlandish and though there are a few unusual ingredients, they are obtainable by mail order if you live in a more remote area; for example goji berries are found in health food stores and Asian groceries but you can mail order them. These are used in a breakfast oatmeal dish and they add a lot of important anti-oxidants.
Most of the recipes, however are things you can find anywhere and are not unusual. You can find more recipes such as Pumpkin pancakes. Breakfast burritos with black beans by signing up for the Blue Zone website and newsletter.
So not only eating but lifestyle is important; having friends and family in a tight network (a friend who lived in a Thai village said it was UNTHINKABLE to be alone) and plenty of gentle but daily constant exercise and movement. And the Okinawan idea of eating 80 percent full known as "hara hachi bu".
I was amused to see Hearts of Palm ceviche (raw "fish" marinated) as I love hearts of palm but here they are only found canned. Still, they are really delicious and you can make a meal out of a salad if you cut them up and put them in. Better than artichokes. The Costa Rican recipes in particular are light and flavorful. Though I love Japanese food, I actually loved the Costa Rica chapter the best.
And the ancient foods of Sardinia; you haven't lived until you've tried Fregula, their primitive, rolled pasta, a relative of cous cous. It's really good. There is one recipe for fregula with asparagus but it's versatile and very light. You get pasta, but you don't feel heavy after eating it. There is also a recipe for the Sardinian flatbread, their ancient bread originally made on the floor of woodfired ovens. You can see this being made in one of the episodes of Anthony Bourdain.
Lots of delicious recipes. Will you live longer? Not sure this book alone will do it, but good recipes high in fiber and low in saturated fats and full of flavor.
The recipes are organized by region, not category. Beyond the actual recipes in this cookbook is a section which details the healthiest ingredients from each region featured in the book, as well as explanations why each ingredient is important. Almost all of these ingredients are easy to find at most supermarkets, or perhaps an occasional trip to an Asian market. Occasional substitutions are listed, such as using sweet potatoes instead of yuca in the Yuca Cakes recipe.
The recipes are pretty much what you might expect for regional selections. Stuffed grape leaves from Greece. Toasted fregula from Sardinia. Okinawan Sweet Bread. And smoothies and smoothie bowls from Loma Linda. Throughout the book, though, you'll find a wide range of flavors, seasonings, and cooking techniques that bring extra flavor and variety to each meal.
I was drawn to this cookbook not only because of the proven studies showing longer, healthier, and happier lives in the Blue Zones, but also because my mother has Alzheimer's and I worry about my own future. The Blue Zones are also regions where Alzheimer's rates are some of the lowest in the world. Loma Linda, California, boasts the lowest rates in our country.
I'm already familiar with some of the recipes in this cookbook and look forward to trying more. Highly recommended.
And the book has no INDEX. How the hell can you look up a recipe? The recipes are organized by country. Suppose you have sweet potatoes on hand and are looking for a healthy way to prepare them? You are out of luck, unless you read through the titles of 100 recipes and find one that matches your criteria. Suppose you want to make a soup? Look through each of the five Blue Zones and see if they make soup there. Ridiculous to print a cookbook with no index. If you have it on Kindle, maybe, but in print - dereliction of editorial duty!