{"id":108156,"date":"2025-09-02T02:10:07","date_gmt":"2025-09-02T02:10:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/108156\/"},"modified":"2025-09-02T02:10:07","modified_gmt":"2025-09-02T02:10:07","slug":"8-new-blue-zones-recipes-that-could-add-years-to-your-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/108156\/","title":{"rendered":"8 New Blue Zones Recipes That Could Add Years to Your Life"},"content":{"rendered":"

Anyone even vaguely familiar with the health and wellness scene knows about Dan Buettner\u2019s work on the blue zones: Communities around the world where people live consistently into their 90s and 100s in good health and vitality. Buettner\u2019s research into how, exactly, people are living in these zones has been a revelation for anyone interested in not just lifespan but healthspan, and food is a major part of it (thanks to Buettner\u2019s work I never make soup without adding Japanese sweet potato).<\/p>\n

Now the #1 New York Times best-selling author and host of Netflix\u2019s Emmy award\u2013winning Live to 100 just released a cookbook I will be using faithfully over the coming months: The Blue Zones Kitchen<\/a>, 100 one-pot and one-pan recipes inspired by the blue zones way of eating. As a busy mother who loves nothing more than one-sheet and one-pot recipes on busy nights, this book is a gamechanger, especially as every single recipe is inspired by the diets of blue zone communities.<\/p>\n

Eat This, Not That! was lucky enough to get an early peek at the book and share some recipes which are going to become staples in your home. Here are eight one-pot blue zones recipes that could add years to your life\u2014and don\u2019t forget to pick up a copy of Buettner\u2019s Blue Zones Kitchen on September 2.<\/p>\n

\tMoroccan Tagine<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

COOK TIME: 40 minutes | MAKES: 4 servings<\/p>\n

In Morocco, \u201ctagine\u201d refers to both a shallow ceramic vessel with a tall conical lid and the savory stews cooked in it. But you don\u2019t need a tagine to make this dish\u2014any deep skillet or casserole with a lid works perfectly. This recipe is loaded with veggies, chickpeas, and warm spices for a hearty, flavorful meal.<\/p>\n

Ingredients<\/p>\n

2 tablespoons extra-virgin olive oil
\n1 onion, diced
\n3 garlic cloves, chopped
\n2 teaspoons ras el hanout (Moroccan spice blend)
\n2 teaspoons ground cumin
\n1 teaspoon ground coriander
\n\u00bd teaspoon turmeric powder
\n\u00bc teaspoon freshly ground black pepper
\n\u00bc teaspoon cayenne
\nPinch of saffron threads (optional)
\n1 bay leaf
\n\u00bc preserved lemon, finely chopped (or juice and zest of one lemon)
\n1 carrot, peeled and cut into 1-inch rounds
\n1 zucchini, halved lengthwise and cut into half moons
\n1 cauliflower, cut into bite-size florets
\n2 cups chickpeas, cooked
\n\u00bc cup ni\u00e7oise or kalamata olives
\n2 cups vegetable stock
\n\u00bd cup tomato puree
\n2 teaspoons salt
\nCilantro for garnish (optional)<\/p>\n

Instructions<\/p>\n

Heat the oil in a large skillet or casserole over medium-high heat until shimmering.
\nAdd the onion and saut\u00e9 until softened, about 3 minutes.
\nAdd the garlic and cook for 2 more minutes.
\nStir in the spices and bay leaf, cooking for 3 minutes. Add the preserved lemon and cook for another 2 minutes.
\nAdd the vegetables, chickpeas, and olives, stirring gently to coat in the spice mixture.
\nPour in the stock, tomato puree, and salt, then stir gently. Once the liquid boils, reduce the heat to medium-low, cover, and simmer until the vegetables are very tender, about 30 minutes.
\nRemove the bay leaf, taste for seasoning, and adjust if needed.
\nGarnish with cilantro, if desired, and serve with couscous or harissa on the side.<\/p>\n

Tip: Preserved lemons and ras el hanout can be found online or in specialty shops. If you don\u2019t have preserved lemons, substitute with the juice and zest of one fresh lemon.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tYuba Noodle Stir-Fry With Chile Crisp<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

COOK TIME: 5 minutes | MAKES: 4 servings<\/p>\n

Yuba is a great high-protein, legume-rich alternative to pasta. A byproduct of tofu making, it\u2019s formed into dry sheets that soften into wide noodles\u2014similar to pappardelle or udon\u2014after soaking in hot water for 10 minutes. Most brands of chile crisp are quite spicy, so if you prefer a milder dish, reduce the amount by half and add an extra teaspoon of sesame oil.<\/p>\n

Ingredients
\nFor the Sauce<\/p>\n

\u00bc cup soy sauce
\n3 tablespoons rice vinegar
\n2 tablespoons chile crisp
\n2 teaspoons fresh ginger, grated
\n2 garlic cloves, grated
\n1 teaspoon sesame oil
\n\u00bc teaspoon cornstarch<\/p>\n

For the Stir-Fry<\/p>\n

2 tablespoons avocado oil
\n\u00bd pound yuba sheets, soaked in hot tap water for at least 10 minutes, drained, then sliced into noodle-size strips
\n1 cup edamame
\n1 cucumber, halved lengthwise and sliced about \u215b inch thick
\n1 tablespoon toasted black and white sesame seeds (for garnish)
\n2 scallions, thinly sliced (for garnish)
\nMore chile crisp (optional, for garnish)<\/p>\n

Instructions<\/p>\n

Whisk together all the sauce ingredients in a small bowl until thoroughly combined. Set aside.
\nHeat the avocado oil in a wok or large saut\u00e9 pan over high heat until shimmering.
\nAdd the yuba and toss to coat, cooking for about 30 seconds.
\nStir in the edamame and cucumber, mixing well.
\nAdd the sauce and toss everything to combine. Cook until the sauce begins to thicken slightly, about 3 minutes.
\nTransfer the stir-fry to a serving bowl, sprinkle with sesame seeds and scallions, and serve with more chile crisp on the side if desired.<\/p>\n

Tip: Be sure to buy yuba sheets, not sticks. The sticks are thicker and require cooking or a much longer soak to hydrate.<\/p>\n

\tBlue Zones Burgers<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

COOK TIME: 20 minutes + 1 hour set time | MAKES: 4 patties<\/p>\n

Americans love burgers\u2014averaging about 60 per year\u2014but traditional versions aren\u2019t always the healthiest choice. These Blue Zones-inspired burgers combine two powerhouse ingredients\u2014legumes and purple sweet potatoes\u2014to create patties that are both nutritious and delicious. The grated mushroom coating gives them extra flavor and a beautiful crust, making them perfect on a bun or over a salad.<\/p>\n

Ingredients<\/p>\n

2 tablespoons extra-virgin olive oil, divided
\n1 cup cooked black lentils
\n\u00bd cup purple sweet potato flesh (from 1 medium potato, baked until very soft and peeled)
\n1 teaspoon liquid aminos or fish sauce
\n1 teaspoon salt
\n1 teaspoon apple cider vinegar
\n1 teaspoon smoked paprika (hot or sweet, to taste)
\n1 garlic clove, grated
\n1 cup shiitake mushroom caps, grated or very finely chopped
\n4 whole wheat burger buns (optional)<\/p>\n

Note: For quick-baked potatoes, follow microwave instructions provided on page 62.<\/p>\n

Instructions<\/p>\n

Preheat the oven to 515\u00b0F.
\nLightly oil a 13\u00d79-inch sheet pan with 1 tablespoon of olive oil.
\nIn a large bowl, combine the remaining 1 tablespoon of olive oil with the lentils, sweet potato flesh, liquid aminos (or fish sauce), salt, apple cider vinegar, smoked paprika, and grated garlic. Use a potato masher to thoroughly mix until most lentils are broken and everything is evenly blended.
\nCover and chill the mixture for at least 1 hour to help the patties set.
\nPlace a 4-inch ring mold on the oiled sheet pan. Add 2 tablespoons of grated mushrooms inside the ring, spreading evenly. Spoon \u00bc of the burger mixture into the mold and use a spatula to flatten into a \u215c-inch-thick patty.
\nSprinkle another 2 tablespoons of mushrooms over the top and press gently so they stick. Repeat for the remaining three patties.
\nBrush the tops of all patties with any remaining oil.
\nBake for 20 minutes, flipping halfway through, until both sides form a golden-brown crust.
\nServe on buns, over a salad, or on plates with your favorite condiments and toppings.<\/p>\n

Make-Ahead & Storage<\/p>\n

The patty mixture can be made up to 2 days ahead and stored tightly covered in the fridge.
\nTo freeze, arrange patties on parchment paper and place directly in the freezer. Once frozen solid, transfer to a tightly sealed freezer bag for up to 1 month.<\/p>\n

\tRoasted Ratatouille<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

COOK TIME: 40 minutes | MAKES: 4 servings<\/p>\n

This Proven\u00e7al-inspired dish highlights summer\u2019s bounty of nightshades\u2014tomatoes, peppers, eggplant, and zucchini\u2014in a savory, flavorful bake. This simplified version delivers classic ratatouille taste while borrowing a bit of the beautiful layered presentation made famous by the movie of the same name.<\/p>\n

Ingredients<\/p>\n

2 zucchini, cut into \u215b-inch rounds
\n1 eggplant (or 2\u20133 thin Japanese eggplants), cut into \u215b-inch rounds
\n1 teaspoon salt, divided
\n\u00bc cup + 2 tablespoons extra-virgin olive oil, divided
\n1 red bell pepper, seeded and roughly chopped
\n\u00bd onion, roughly chopped
\n2 plum tomatoes, roughly chopped
\n2 garlic cloves, chopped
\n4 sprigs thyme, leaves stripped, divided
\n4 sprigs oregano, leaves stripped and chopped, divided
\n1 sprig rosemary, leaves stripped and chopped, divided
\n\u00bc teaspoon freshly ground black pepper<\/p>\n

Instructions<\/p>\n

Preheat the oven to 375\u00b0F.
\nIn a large bowl, toss the zucchini and eggplant slices with \u00bd teaspoon salt. Add \u00bc cup olive oil and toss again until evenly coated. Set aside.
\nIn a blender, combine the bell pepper, onion, tomatoes, garlic, half the herbs, remaining salt, and black pepper. Blend until smooth to form a puree.
\nPour half of the puree into a wide, round casserole dish, spreading it into an even layer.
\nArrange the zucchini and eggplant slices on top, alternating slices to create a scalloped, layered pattern.
\nSpread the remaining puree evenly over the vegetables, then sprinkle with the remaining herbs.
\nBake for 40 minutes, then remove from the oven and drizzle with the remaining 2 tablespoons olive oil.
\nLet rest for 5 minutes before serving.<\/p>\n

Tip: Ratatouille tastes even better the next day. Make it ahead of time, refrigerate, and reheat before serving.<\/p>\n

\t\u2018Shroom Bowls With Creamy Dressing<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

PREP TIME: 20 minutes | MAKES: 4 servings<\/p>\n

In just one bowl, you can pack fiber-rich grains, gut-healthy veggies, and bold flavors for a satisfying meal. These versatile bowls come together quickly, especially if you have pre-cooked rice on hand, and they\u2019re perfect for make-ahead lunches during the workweek. Keep the dressing on the side until ready to serve.<\/p>\n

Ingredients
\nFor the Marinated Mushrooms<\/p>\n

4 large shiitake mushrooms (fresh, not dried), stems removed
\n1 tablespoon soy sauce
\n1 tablespoon rice vinegar
\n1 teaspoon fresh ginger, thinly sliced
\n1 garlic clove, sliced
\n\u00bc cup boiling water<\/p>\n

For the Dressing<\/p>\n

\u00bd cup kimchi
\n\u00bd cup Kewpie mayo<\/p>\n

For the Bowls<\/p>\n

4 cups cooked brown jasmine rice
\n1 tablespoon sesame oil
\n2 tablespoons furikake seasoning
\n1 cup cooked edamame
\n1 carrot, peeled and grated
\n1 avocado, sliced
\n1 scallion, thinly sliced (for garnish)<\/p>\n

Instructions
\nMarinate the Mushrooms<\/p>\n

Place mushrooms in a medium bowl and add soy sauce, rice vinegar, ginger, and garlic. Toss to combine.
\nPour the boiling water over the mixture, cover, and let sit for 10 minutes.
\nRemove mushrooms, let cool slightly, and slice thinly. Set aside.<\/p>\n

Make the Dressing<\/p>\n

In an immersion or regular blender, combine kimchi and Kewpie mayo. Blend until smooth, scraping down the sides as needed. Set aside.<\/p>\n

Prepare the Rice Base<\/p>\n

In a medium bowl, toss the cooked rice with sesame oil and furikake until evenly coated.<\/p>\n

Assemble the Bowls<\/p>\n

Place 1 cup of the rice mixture into each serving bowl, pressing lightly to form a flat surface.
\nArrange \u00bc cup edamame, \u00bc of the grated carrot, \u00bc of the avocado, and \u00bc of the sliced mushrooms over the rice.
\nDrizzle dressing over the top and garnish with scallions.<\/p>\n

Tip: To save time, prep the mushrooms and dressing ahead of time and store separately. Assemble just before serving for the freshest flavor.<\/p>\n

\tLemon-Ginger Granola<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

COOK TIME: 20 minutes | MAKES: About 3 cups<\/p>\n

Lemon isn\u2019t just for dinner or dessert\u2014it shines in this homemade granola, adding a bright, refreshing flavor to your breakfast bowl. This simple, cost-effective recipe makes a crunchy, flavorful alternative to store-bought cereals. It\u2019s also easy to double or triple, so you can prep enough for the whole week or longer.<\/p>\n

Ingredients<\/p>\n

2 cups rolled oats
\n\u00bc cup walnuts, chopped
\n\u00bc cup sunflower seeds
\n\u00bc cup crystallized ginger, chopped
\n\u00bc cup flaked or shredded coconut
\n3 tablespoons honey
\n3 tablespoons extra-virgin olive oil
\n\u215b teaspoon lemon extract
\n\u215b teaspoon vanilla extract
\nZest of 1 lemon<\/p>\n

Instructions<\/p>\n

Preheat the oven to 350\u00b0F.
\nIn a large bowl, combine the oats, walnuts, sunflower seeds, crystallized ginger, and coconut. Toss with honey, ensuring the mixture is evenly coated but allowing some clusters to form.
\nAdd the olive oil, lemon extract, and vanilla extract, then toss again until fully combined.
\nSpread the mixture evenly on a sheet pan and bake for 20 minutes, stirring once halfway through. The granola should look lightly toasted, but avoid overbaking, as it can become bitter.
\nRemove the pan from the oven and toss with the lemon zest.
\nLet the granola cool completely before eating or storing.<\/p>\n

Storage & Variations<\/p>\n

Store in an airtight jar in a cool, dry place for up to one month.
\nSwap in your favorite nuts, seeds, or dried fruit to customize flavor and texture.<\/p>\n

\tBr\u00fbl\u00e9e Pears With Spiced Yogurt & Muesli<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

COOK TIME: 5 minutes | MAKES: 4 servings<\/p>\n

Perfectly ripe pears have a delicate, almost tropical aroma that pairs beautifully with warming spices like cardamom and cinnamon. Broiling them with a sprinkle of sugar deepens their flavor, while creamy spiced yogurt and crunchy muesli make this a satisfying, nutritious dessert\u2014or an indulgent breakfast treat.<\/p>\n

Ingredients<\/p>\n

\u00bd cup muesli (page 97 or store-bought)
\n1 cup coconut yogurt
\n\u00bc teaspoon ground cardamom
\n\u00bc teaspoon ground cinnamon
\n2 ripe pears, halved lengthwise and cored
\n1 teaspoon coconut sugar
\nFresh mint sprigs (for garnish)<\/p>\n

Instructions<\/p>\n

Preheat your oven to broil on high.
\nIn a shallow ovenproof pan large enough to hold all pear halves, toast the muesli over medium-high heat for about 3 minutes, until fragrant. Transfer to a small bowl and set aside.
\nIn a separate small bowl, combine the yogurt, cardamom, and cinnamon. Mix well and set aside.
\nPlace the pear halves in the same pan, cut side up, and sprinkle with coconut sugar.
\nBroil the pears for 3 to 5 minutes, until the sugar browns and caramelizes.
\nTo serve, spoon \u00bc cup spiced yogurt onto each plate, place a pear half on top, and sprinkle with toasted muesli. Garnish with fresh mint.<\/p>\n

Tip: Swap pears for peaches, plums, or apples when in season for a versatile twist.<\/p>\n

\tHibiscus-Mint Tea<\/p>\n

\"BlueCourtesy of Dan Buettner, Photos by Oliver Barth & David McLain<\/p>\n

PREP TIME: 10 minutes | MAKES: 4 (1-cup) servings<\/p>\n

Tea is a cornerstone beverage in Blue Zones like Okinawa, Sardinia, and Ikaria, where centenarians enjoy it daily. This version combines tart, fruity hibiscus flowers with refreshing mint, bright lime peel, and a touch of honey for natural sweetness. Enjoy it hot, iced, or topped with sparkling water for a refreshing twist.<\/p>\n

Ingredients<\/p>\n

\u00bd cup fresh mint leaves, plus extra sprigs for garnish
\n\u00bc cup wildflower honey
\n\u00bd cup dried hibiscus flowers
\nPeel from \u00bc lime, sliced
\n4 cups boiling water<\/p>\n

Instructions<\/p>\n

Place the mint leaves and honey in a large heatproof jar or pitcher.
\nMuddle with a wooden spoon to gently crush the leaves and release their oils.
\nAdd the hibiscus flowers and lime peel.
\nPour in the boiling water, cover, and let steep for 5 minutes.
\nStrain into cups and serve hot, or chill and serve over ice.
\nGarnish each serving with a sprig of fresh mint.<\/p>\n

Tip: Add a splash of seltzer for a sparkling, refreshing variation.<\/p>\n","protected":false},"excerpt":{"rendered":"Anyone even vaguely familiar with the health and wellness scene knows about Dan Buettner\u2019s work on the blue…\n","protected":false},"author":2,"featured_media":108157,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[52505,102,6636,56,54,55],"class_list":{"0":"post-108156","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-easy-recipes","9":"tag-health","10":"tag-nutrition","11":"tag-uk","12":"tag-united-kingdom","13":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/108156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=108156"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/108156\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/108157"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=108156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=108156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=108156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}