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

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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

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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

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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

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 are the 9 factors of the blue zone? ›

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 are the longevity foods in the blue zone? ›

Favor beans, greens, yams and sweet potatoes, fruits, nuts, and seeds. Whole grains are okay too. While people in four of the five blue zones consume meat, they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.

What food makes you live to 120? ›

The researcher eats a plant-rich diet that includes seafood three times a week. Fish is one source of protein, though his main source comes from legumes, including chickpeas or lentils or black beans. He also recommends lots of whole grains, vegetables and generous amounts of olive oil — 3 tablespoons per day.

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 Blue Zones drink coffee? ›

In addition to a daily cup of coffee, blue zones centenarians drink water, tea and wine. While coffee is often a hotly-debated health topic, it's shown to carry many health benefits. Most centenarians in blue zones regions drink up to two or three cups of black coffee per day!

What is the power of 9 rule? ›

The Power 9 rules recognize that the body operates as one unified entity, taking into consideration not only the physical concerns of the body but also the emotional and psychological concerns. The first four of the Power 9 rules have to do with taking care of the body.

Do 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 to avoid for a long life? ›

Here are eight foods that you should cut down on (or avoid eating altogether) as you get older, and why:
  • Raw or undercooked eggs, meat and poultry. ...
  • Grapefruit. ...
  • High-sodium foods. ...
  • Caffeine. ...
  • Sodas and sugary drinks. ...
  • “Sugar-free” drinks. ...
  • Alcoholic beverages. ...
  • Foods with empty calories.
Jul 24, 2022

What do the 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.

What two foods can you survive on every day? ›

What 2 foods can you survive on? You can survive on a balanced diet of potatoes, kale, trail mix, grains, and beans. This combination offers plenty of protein, carbs, minerals, and vitamins to keep your body healthy and energized.

What 3 foods could you survive on? ›

A balanced diet of survival food will ensure that your body is getting all the protein, carbs, minerals, and vitamins it requires to remain healthy. If you could only select five foods to survive on, potatoes, kale, trail mix, grains, and beans would get you pretty far.

What foods increase your life expectancy by 33 minutes? ›

Of all the included foods, a beef hotdog in a bun was associated with the greatest loss of life per serving (−36 minutes), whereas a peanut-butter-and-jelly sandwich was associated with the greatest extension of life per serving (+33 minutes).

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 food adds the most time to your life? ›

The Best Foods for Longevity & How to Eat Them
  1. Nuts. Nuts offer healthy unsaturated fats, fiber, micronutrients, and antioxidants—and walnuts, specifically, provide the highest levels of heart-healthy omega-3 fats and antioxidants. ...
  2. Mushrooms. ...
  3. Green Tea. ...
  4. Berries. ...
  5. Fatty Fish. ...
  6. Dark Leafy Greens. ...
  7. Avocado. ...
  8. Extra Virgin Olive Oil.
Oct 25, 2023

What American diet adds 10 years to your life? ›

Those who ditched sugary drinks and processed meats in favor of a diet rich in whole grains, nuts, fruits, vegetables, and moderate amounts of fish (the so-called longevity diet) added an extra 10 years to their life expectancy.

What are the criteria for the Blue Zone? ›

A blue zone is a region in the world where people are claimed to have exceptionally long lives beyond the age of 80 due to a lifestyle combining physical activity, low stress, rich social interactions, a local whole-foods diet, and low disease incidence.

What are the 9 characteristics that are linked with living longer and healthier? ›

What do the Blue Zones teach us about healthy aging?
  • Making movement a natural part of your day.
  • Knowing your sense of purpose.
  • Prioritizing stress relief.
  • Eating until you're about 80% full.
  • Eating a largely plant-based diet.
  • Drinking alcohol in moderation.
  • Connecting with your community.
Aug 16, 2022

What is the 80% rule in blue zones? ›

Eating wisely is one of them. People who live in Okinawa, Japan have a wise strategy when it comes to maintaining a healthy weight. They call it “hara hachi bu”, which means to stop eating when you are 80% full. Studies show that cutting back on calories can lead to better heart health, longevity, and weight loss.

What is the Power 9 lifestyle? ›

The Power Nine Principles. Move naturally. You don't need to go to a gym to get moving. In communities where life expectancy is longer than average, the way modern life is designed promotes activity throughout the day–as an example, everyone cycles in Amsterdam.

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