Nutrition / Recipes

3 Simple Blue Zone Diet Approved Recipes

By incorporating these nutrient-dense foods into your diet, you can reap the benefits of the Blue Zone diet and improve your overall health and longevity.

The Blue Zone is a diet that’s said to contribute to longevity and health. With the focus on fruits and vegetables, and limited meat and dairy, it’s one that not only promotes a longer life expectancy but also a better quality of life. With that being said, you don’t have to be in the blue zones to follow the diet, for as long as you emulate their eating patterns, you’ll be able to reap the benefits. 

What is the Blue Zone?

Blue Zone refers to geographic areas where residents tend to live longer than the average person. People living there can live up to the age of 90 and above. There are currently five Blue Zones in the world:

  1. Okinawa, Japan
  2. Icaria, Greece
  3. Loma Linda, California,
  4. Nicoya, Costa Rica,
  5. Sardinia, Italy

The purpose of the Blue Zone diet is to emulate the diets followed by the inhabitants of the Blue Zones, with the aim to encourage healthy eating habits with food and liquid that are nutritious and sustainable.

There are similar characteristics across all five blue zone regions. Generally, it is mostly a whole food and plant-based diet with potentially some animal products for protein. There’s also a higher intake of fruits, vegetables and low-GI foods for better satiety and appetite control.

The main elements of the Blue Zone diet are:

  1. Fruit and vegetables
  2. Nuts
  3. Grains
  4. Legumes

Meat consumption is kept at a minimum, averaging about five times a month and fish a few times a week. Dairy intake is also limited with calcium being sourced from other plant-based foods. If dairy must be consumed like milk, then sheep’s or goat’s milk is ideal. Otherwise, there are non-dairy options to have in the Blue Zone diet including coconut, soy or almond milk. Eggs are eaten only two to four times a week. Processed food and sugar are almost never eaten or limited as much as possible.

In terms of liquids, the main beverage that inhabitants in the Blue Zone drink is water. They are also big on herbal teas such as green tea or mint tea. They can also consume one or two glasses of wine per day as a de-stressor. Soft drinks, even those that are no-sugar, are a big no-no and are avoided. 

If you want to get started on the Blue Zone diet, here are 3 simple recipes to try:


1. Cuban black beans and rice

Beans are one of the main pillars of the Blue Zone diet. Because meat isn’t consumed as often, those following the Blue Zone turn to plant-based sources to get their protein intake, and one of the best ones is beans. 

Black beans being at the forefront of this meal balanced with brown rice will mean that you’ll be giving your body complete protein. Not to mention, it’s full of fiber to help with your digestive system. It also incorporates your vegetables, especially the all-important leafy greens that provide several health benefits for your bones and vision. Find the recipe here.

2. Mediterranean baked sweet potatoes

This is an easy blue zone diet recipe that emulates is vegan, gluten-free and delicious. It features sweet potato as the main star with fresh salad vegetables and a delicious, light sauce to top it off.

The benefits of sweet potatoes can’t be underestimated. It’s packed with fiber to promote a healthy digestive system and support your immunity and vision health. Topped with a fresh salad, it’s a light and delicious dish. Find the recipe here.

3. Mango and black bean tacos

If you’re looking for an easy and simple lunch or dinner meal, then you’ll enjoy these mango and black bean tacos. The combination of the sweet and zesty flavor profile and the cold mango salsa on the warm tortilla make for a delicious dish.

With these tacos, you’ll not only get in your protein but also your fruits and vegetables. Not to mention, it’ll only take 30 minutes of your time. Find the recipe here.

Nutrition Popular Diets Recipes


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