9 Longevity-Promoting Recipes from Italy's "Blue Zone" (2024)

Sardinia, a Mediterranean island located off the coast of Italy, is considered one of five Blue Zones — the regions of the world where people live longer, reaching 100 years of age at 10 times greater rates than in the United States. What’s their secret to longevity? National Geographic Fellow Dan Buettner and a group of scientists, anthropologists, and demographers studied Blue Zones around the world and found nine common denominators; including a “plant-slant” diet that focuses on small portions, minimal meat and dairy consumption, a daily dose of beans, and a variety of vegetables, fruits, nuts, and other whole foods.

These traditional Sardinia Blue Zone recipes bring together these healthful ingredients, often with whole grain bread or pasta, while meat and fish are used sparingly and served on special occasions. With these nine longevity-promoting meals inspired by recipes common in Sardinia, you won’t have to travel all the way to Italy to experience the benefits of Blue Zone eating.

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1. Sardinian Herb Soup

9 Longevity-Promoting Recipes from Italy's "Blue Zone" (1)

Courtesy of Karen’s Kitchen Stories

Traditional Sardinian cuisine makes use of ingredients that are local and in-season, and you can do the same when selecting herbs for this herb soup. Beans provide protein here, so this dish can be healthy without the added meat (although removing the meat will alter the flavor). You can get some of that salty and savory flavor back, however, with a bit more ricotta Salata — or, take this soup in a spicier direction with fresh chilies. You can also submerge some leafy greens such as spinach or kale. For gluten-free family members or guests, prepare with brown rice rather than the Sardinian-favored fregola. Keep in mind that rice will absorb the water, so it’s best to pour the soup over the cooked rice just prior to serving.

Try the recipe from Karen’s Kitchen Stories.

2. Fregola with Clams

Blue Zone diets incorporate seafood sparingly (according to Blue Zones Food Guidelines, no more than three ounces up to three times per week is recommended), and fregola with clams — a popular Sardinian seafood pasta dish — is a classic, healthy option. If you’ve never cooked clams at home, don’t be intimidated: they’re not as tricky as you might imagine, and this recipe is a good one to start with. But if you prefer to skip the clams, you can consider another seafood substitution, such as shrimp. If you go that route, Chef Jacqui recommends cooking the shrimp with garlic before adding it to the tomato paste, water, and fregola.

Try the recipe from The Pasta Project.

3. Sa Panada

9 Longevity-Promoting Recipes from Italy's "Blue Zone" (3)

Get your comfort food fix without overly heavy fillings with this Sardiain version of a chicken pot pie, Sa Panada. In Sardinia, the Sa Panada ingredients vary by region and season, so you can experiment with proteins and vegetables that are available in your area. Make it vegetarian by replacing the meat with garbanzo or white beans, and consider adding peppers, which are both packed with vitamin C and a great way to add some color.

Try the recipe from Strictly Sardinia.

4. Sardinian Salad

9 Longevity-Promoting Recipes from Italy's "Blue Zone" (4)

Image credit: The Scotsman

A light dish that lets the healthy ingredients sing, the Sardinian salad is a great start to a meal. Don’t skimp on olive oil; it’s the most widely consumed oil in Blue Zones for good reason. Studies have shown that olive oil consumption lowers bad cholesterol and increases good cholesterol. Sheep’s milk is also popular in traditional Sardinian diets, so if you can get your hands on some ricotta Salata, sprinkle some on top for a salty-but-healthy finish.

Try the recipe from The Scotsman.

5. Spicy Chickpea Soup

9 Longevity-Promoting Recipes from Italy's "Blue Zone" (5)

Courtesy of The Pasta Project

Think of this as a protein-rich vegetarian version of the fregola with clams, with a nice little chili pepper kick. You can add heart-healthy leafy greens, such as spinach or kale, or if you’ve got meat-eaters amongst you, chopped pancetta pairs well with the thick, tomato-based sauce. (Blue Zones Food Guidelines recommend two ounces of meat or less, five times per month.) If you’re preparing this one for the kids, you might skip the chili pepper and serve it with some toasted whole wheat garlic bread for dipping instead.

Try the recipe from The Pasta Project.

6. Cheese and Potato Pasta

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Image credit: Dobbernation Loves

If you’re up for a culinary challenge, try your hand at culurgiones, Sardinian stuffed pasta dumplings. These little pockets are packed with longevity-promoting ingredients including basil (which can improve blood flow and reduce blood pressure), garlic (an immunity-booster), and olive oil (containing antioxidants, omega-3 and omega-6 fatty acids that help prevent cardiovascular disease, and vitamins E and K). And these dumplings are popular with the kids: make it a family night and invite everyone to a friendly competition, and see who can stuff and shape the best culurgiones.

Try the recipe from Dobbernation Loves.

7. Salad with Hazelnuts

Image credit: Pinch and Swirl

This starter brings together some of the best of popular Sardinian ingredients including olive oil, basil, lemon, and, of course, fregola. The hazelnuts and eggs provide ample protein, so no meat is needed. And if you’re not a fan of radicchio, you can play with other salad substitutions like fresh spinach, romaine, endive, arugula, or mixed greens to your liking. Honor the longest-living men in the world, a group of shepherds in Sardinia, by adding a little fresh sheep’s milk cheese, which is a natural companion to this dish. (Goat cheese would be great, too, of course.)

Try the recipe from Pinch and Swirl.

8. Minestrone Soup

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This flavorful soup is hearty enough to take the chill off an autumn evening but light enough to serve in springtime, too. Packed with protein-rich beans and fresh vegetables, it’s perfect for plant-slant eating. This minestrone stands on its own as the main dish but also makes for a meatless side to share at a potluck. If you prefer to skip the pasta and want to incorporate another Blue Zone ingredient instead, toss some toasted almond slivers on top just before serving for that nutty crunch.

Try the recipe from Soup Addict.

9. Walnut Pesto Pasta

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This Sardinian-inspired dish is a crowd-pleaser: quick and easy to cook, the walnuts provide protein and a nice meaty texture, and the recipe can be adjusted for vegetarians, vegans, and gluten-intolerant folks. Skip the cheese if you’re cooking for vegans, and substitute zoodles (zucchini noodles) or chickpea pasta for those with Celiac and other grain-free diets.

Try the recipe from Shape Up Fridge.

Read next:The 5 Lifestyle Habits All Blue Zone Cultures Have in Common

Sunny Fitzgerald covers food, travel, sustainability, health, and home. You can find her work in National Geographic, The Washington Post, The New York Times, Travel+Leisure, Condé Nast Traveler, BBC, and elsewhere.

9 Longevity-Promoting Recipes from Italy's "Blue Zone" (2024)

FAQs

What foods increase longevity in the blue zone? ›

The best of the best longevity foods in the Blue Zones diet are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards. In Ikaria more than 75 varieties of edible greens grow like weeds; many contain ten times the polyphenols found in red wine.

What are the 9 secrets to longevity? ›

Many residents living in the original Blue Zones® areas share nine healthy lifestyle habits that help them live longer, healthier lives.
  • MOVE NATURALLY. The world's longest-lived people don't pump iron, run marathons or join gyms. ...
  • KNOW YOUR PURPOSE. ...
  • DOWN SHIFT. ...
  • 80% RULE. ...
  • PLANT SLANT. ...
  • FRIENDS @ FIVE. ...
  • POSITIVE PACK. ...
  • BELONG.

What diet has the longest life expectancy? ›

Follow a mostly plant-based diet – Blue Zone centenarians follow a predominantly plant-based diet, eating 95-100% plant-based. They primarily eat a variety of in-season fresh vegetables and fruits, whole grains and beans.

Do people in blue zones eat eggs? ›

Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. Cut down your consumption of cow's milk and dairy products such as cheese, cream, and butter. Try unsweetened soy, coconut, or almond milk as a dairy alternative.

What are the 5 foods for longevity? ›

The 5 foods longevity expert Dr. Mark Hyman eats each day to stay biologically 20 years younger than his age
  • Cruciferous vegetables.
  • Olive oil.
  • Nuts.
  • Berries.
  • Green tea.
Feb 13, 2024

What is the best drink for longevity? ›

Let's discover together some beverages that strengthen our bodies and benefit our health.
  • Green tea.
  • Black tea.
  • Black coffee.
  • Red wine.
  • Water.

What foods slow down aging? ›

Foods that support aging also include nuts, yogurt, whole grains — such as black rice — and fatty fish, such as salmon. Green tea and raw honey may be helpful as well. Such foods can help with some of the visible signs of skin aging, along with systemic signs, such as thinning bones and cognitive function.

Can you eat eggs on the longevity diet? ›

Consume both vegetable-based proteins from legumes and nuts, and animal protein from fish (2-3 times a week, yet avoiding fish high in mercury), while eating less frequently red meat, white meat and eggs (1 serving a week for each of these foods, and ideally organic).

What foods are in the longevity diet? ›

People following the longevity diet should eat plenty of fruits, vegetables, and whole grains. Meat and dairy should be avoided, though the diet does allow for small amounts of low-mercury seafood and occasional dairy products made from goat's milk.

Do blue zones eat rice? ›

People in Blue Zones areas eat whole foods. Whole foods are not processed in factories—they're made with ingredients that are recognizable as coming from the earth, like rice, corn, soy, fruits, and vegetables, or prepared food like tofu or manna bread.

What do blue zones eat for breakfast? ›

In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day's calories are consumed before noon.

Do blue zones eat cheese? ›

Avoid dairy when possible. If cheese is a must, try ice-cube size portions of sheep (pecorino) or goat (feta) cheese to flavor foods. If you eat eggs, limit intake to three times a week.

What single food can you survive on the longest? ›

The only food which comes close to being something you could survive on long term as a sole ingredient is the potato. The fact that the potato has Vitamin C means that scurvy is not a risk like it would be with almost any other food source lacking in this nutrient.

What do blue zone people eat for dinner? ›

People in the blue zones eat an impressive variety of garden vegetables when they are in season, and then they pickle or dry the surplus to enjoy during the off-season. The best-of-the-best longevity foods are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards.

How do people in Blue Zones live longer? ›

Dan Buettner:

People in Blue Zones are living a long time because they're socializing, because they know their purpose. And they live their pure purpose. They live near nature. They keep their families close by and we can map all these to higher life expectancy.

What are the top blue zone foods? ›

“People in the blue zones eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beet and turnip tops, chard, and collards) when they are in season; they pickle or dry the surplus to enjoy during the off-season,” Buettner writes in his book.

What foods activate longevity genes? ›

Algae. In addition to seaweed, other forms of algae are touted as essentials in the Okinawan diet and could activate the body's longevity genes. Growing algae is sustainable, and the health benefits are similar to seaweed.

What foods should people in the blue zone avoid? ›

The diet is mostly plant-based. The daily food intake of people living in Blue Zones is about 95% vegetables, fruits, grains, and legumes. They do not eat much meat, dairy, sugary foods or drinks, and processed food. Food is not the only reason that people in Blue Zones live long, healthy lives.

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