The Blue Zones Kitchen Quotes

“Chocolate Mousse Pie TOTAL COOK TIME: 35 MINUTES | MAKES 8 SERVINGS American Seventh-day Adventists have learned to use plant foods like tofu to reinvent classic comfort-food dishes like chocolate mousse pie in a healthier way. This four-ingredient recipe doesn’t require any baking, and it’s fantastic enough for special occasions. This will charm even the biggest chocolate mousse lover; your guests won’t know it’s dairy-free unless you tell them! 1¾cups semisweet chocolate chips 12 ounces silken tofu, drained, patted dry ½ cup vanilla almond milk Ready-made graham cracker pie crust Berries or chopped nuts, for topping (optional) Melt the chocolate chips over a double boiler or in the microwave in 30-second increments. Puree melted chocolate in a blender with tofu and almond milk until smooth, about 1 minute. Pour the mixture into your crust and smooth with a knife. Cover and freeze until set, about 30 minutes. Serve topped with berries or chopped nuts of your choice, if you’d like.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Sweet Potato Black Bean Burger TOTAL COOK TIME: 35 MINUTES | MAKES 4 SERVINGS This burger is a longevity powerhouse. Loaded with beans, greens, sweet potatoes, and pepitas, it’s the perfect example of a blue zones–inspired twist on a classic American comfort food. The Patty and Buns: 1½ cups rolled oats 1 cup peeled, mashed, cooked sweet potato 1 cup mashed black beans ½ teaspoon salt 2 teaspoons onion powder 1 teaspoon ground cumin 1 teaspoon smoked paprika ½ teaspoon black pepper ½ teaspoon chipotle powder, optional Oil for cooking 4 whole wheat burger buns The Sauce: ¼ cup toasted pepitas ¼ cup good-quality salsa verde The Toppings: 1 avocado, sliced ½ cup loosely packed sliced kale Pickled or thinly sliced raw red onion* To make the patties, pulse the rolled oats in a food processor until coarsely ground and set aside. Combine the sweet potato, black beans, salt, and spices; then incorporate the ground oats. Let this sit for about 5 minutes so flavors can marry. Form the mixture into 4 patties. In a skillet, heat a thin layer of oil over medium heat. Add the patties and fry on both sides until crisped, about 4 minutes per side. To make the sauce: Puree the pepitas and salsa verde in a food processor or blender and set aside. Build your burger: Mash the avocado and spread on the bottom bun. Then, add your patty and top with the pepita sauce. Finish off the burger with kale and red onion, then the top bun. *To pickle red onions, submerge them in white vinegar with a generous pinch of salt for at least 6 hours.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Veggie No-Meat Balls TOTAL COOK TIME: 35 MINUTES | MAKES 4 SERVINGS Serve these simple and savory chickpea balls over pasta or as a meatball sub in a roll. You can also make them into crumbles to use on grain bowls or in burritos in place of ground meat. However you make them, they’re versatile and will freeze well. 2 cups chickpeas, drained, and liquid reserved 4 tablespoons aquafaba (chickpea liquid) 1 clove garlic, minced ½ cup panko bread crumbs, plus more if needed ½ tablespoon garlic powder 2 teaspoons onion powder 1 teaspoon salt 1 teaspoon dried oregano ½ teaspoon dried basil ¼ teaspoon pepper ½ teaspoon cumin Preheat oven to 450 degrees. Mash chickpeas with a potato masher in a large bowl until mostly crushed. Stir in the remaining ingredients until combined; add more bread crumbs if mixture feels too wet and sticky. If it seems too dry, add an additional teaspoon of aquafaba at a time. Form the chickpea mixture into balls and place onto an oiled or parchment-lined baking pan. Bake for 20-25 minutes, turning over halfway. Serve over whole-wheat noodles with tomato sauce (this page”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“FLAVOR PROFILE These flavor pairings are the foundation of the most popular Adventist dishes. You can use these delectable combinations to help enhance any recipe. oats + nuts oats + nuts + honey + cinnamon fruit + nut butter beans + corn + tomatoes carrots + onions + garlic + legumes/beans onions + peppers + herbs”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Hummus With Parsley TOTAL PREP TIME: 10 MINUTES | MAKES 6 SERVINGS Chickpeas are the foundation of the Ikarian diet and have been since Neolithic times. Over the centuries, Ikarian cooks have found hundreds of unique ways to transform beans, chickpeas, lentils, and split peas into tasty dishes. A key ingredient to the blue zones diet is our belief that beans add healthy years to life. In this regard, hummus is the perfect food. Ikarians make this variation lighter than what you’d typically find at stores or in restaurants by leaving out tahini and making up the flavor with parsley and red wine vinegar. While islanders always make theirs with dried chickpeas, grown locally, it’s perfectly OK to use canned beans as a timesaver. 1 pound dried chickpeas, soaked overnight and cooked until soft (or three 15-ounce cans, drained) 2 to 3 cloves garlic ½ cup extra-virgin olive oil, plus more for serving 2 tablespoons red wine vinegar ¼ cup parsley, chopped Salt (optional) Put cooked chickpeas and garlic in a food processor or high-powered blender and blend until roughly pureed.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“FLAVOR PROFILE These flavor pairings form the backbone of Ikaria’s most popular dishes. You can use these complementary combinations to help enhance any meal. dill + lemon + onion dill + mint + garlic + olive oil basil + garlic + tomatoes lemon + olive oil + herbs oregano + fennel + olive oil garlic + olive oil + red wine vinegar”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Sipping Sweet Corn Custard TOTAL COOK TIME: 30 MINUTES | MAKES 12 SERVINGS This traditionally hot corn drink, called chicheme and typical of the Guanacaste region of Costa Rica, can be made with white or the more traditional purple corn flour or cornmeal. It’s custardy, creamy, and smooth with a hint of spice from the ginger. Even though Nicoyans enjoy this as a hot beverage on cold days and a refreshing iced drink on hot days, you can also make and eat this as a soup. Its taste and consistency are very similar to sweet corn chowder. 1 pound cornmeal 3 one-inch pieces of ginger, peeled and sliced 4 cups water 4 cups vanilla soy, rice, almond, or coconut milk ¼ cup granulated sugar Ground cinnamon or nutmeg (optional) In a saucepan, bring all ingredients to a boil, then reduce heat immediately to low. Simmer for 20 minutes, stirring occasionally as the liquid thickens. Add more milk if you prefer a thinner drink. Remove ginger pieces before serving. Serve hot, or wait for it to cool and enjoy over ice.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Horchata TOTAL PREP TIME: 12 HOURS | MAKES 10 SERVINGS The Costa Rican version of horchata is creamy, cinnamon-infused, simple, and refreshing. Serve over ice on a hot day or just enjoy as a complement to spicy dishes. 4 cups long-grain rice 10 cups water, divided 2 teaspoons ground cinnamon or 4 sticks cinnamon 1 teaspoon ground nutmeg About 1 cup granulated sugar Soak rice overnight in 4 cups of water with cinnamon sticks (if using). In the morning, remove cinnamon sticks and blend the rice with soaking water in a blender or with an immersion blender, about 1 to 2 minutes, or until the mixture is blended but not smooth. Strain mixture into a large pitcher, pressing with a spoon to extract as much liquid as possible. Discard the rice pulp. Stir in the remaining 6 cups of water, nutmeg, ground cinnamon (if using), and sugar to taste.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Nicoyans enjoy beans, rice, and corn at almost every meal; squash, peppers, and different tubers like potatoes and yuca also make daily appearances in all types of dishes. Papaya trees grow like weeds on the peninsula, so locals enjoy them year-round, along with a bounty of other colorful fruits including plantains, mangoes, guava, zapote, pineapple, peach palms, and lemons and limes. They also choose to enhance the flavor and nutrient density of their meals with anti-inflammatory herbs and spices like ginger, cilantro, culantro coyote, and garlic.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“The biggest secret of the Nicoyan diet is the “three sisters”: beans, corn, and squash.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“FLAVOR PROFILE The flavor pairings below are the foundation of the most popular Nicoyan dishes. You can use these arresting combinations to enhance a variety of different meals. beans + corn + squash garlic + cilantro + culantro coyote garlic + onions + mini sweet peppers lime + cilantro + onion”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Turmeric Smoothie TOTAL COOK TIME: 5 MINUTES | MAKES 1 SERVING Turmeric, which has recently been celebrated for its immune-boosting properties, has figured prominently in the Okinawan diet for hundreds of years. Okinawans use it as both a cooking spice and a tea, and scientists have started to study it for its anticancer, anti-inflammatory, and antiaging properties. Its main compound, curcumin, has shown in both clinical and population studies to slow the progression of dementia—a reason why Okinawans may suffer much lower rates of Alzheimer’s disease than Americans. Turmeric regulates FOXO3 (a gene associated with longevity that reduces inflammation in the body), making our cells more efficient. Traditionally, Okinawans sliced and dried turmeric and then steeped it to make tea. But today most people rely on powdered turmeric for their daily cooking and drinking. You can enjoy this smoothie as a snack, a light meal, or even a dessert. 1 ripe banana 1 apple, cored and cut into a few pieces 1 teaspoon turmeric powder 1 cup vanilla soy milk 5 cups of ice Blend all ingredients in a high-speed blender. Serve immediately.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“KELP (KOMBU) DASHI 1 ounce kombu (a 4-inch x 6-inch piece of kelp) 5 cups water ¾ cup dried bonito flakes Wipe off white layer on kelp with dry cloth. Soak kombu overnight in water. Drain kombu and combine with 5 fresh cups of water in a soup pot. Heat until just before boiling. As soon as the liquid boils, strain kombu out. Add bonito flakes and bring dashi broth to a boil, skimming top if necessary. When dashi boils, reduce heat to simmer immediately; let simmer for 30 seconds. Remove from heat and let bonito flakes sink to the bottom, about 10 minutes. Strain dashi into a bowl. Use dashi immediately or store in the refrigerator for up to one week.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100

“Okinawan Glazed Greens TOTAL COOK TIME: 10 MINUTES | MAKES 4 SERVINGS Okinawan centenarians generally eat greens, often grown in the nutrient-rich soil of their year-round gardens, every day for most of their lives. The greens are used for cooking, and the herbs for both medicinal and culinary purposes. Besides being a continuous source of fresh vegetables, gardening is also a source of daily physical activity and exercise with a wide range of motion. The outdoor exposure provides a regular dose of vitamin D from the sun and gardening has been shown in studies to reduce stress and improve overall mood. Use this quick and easy recipe to whip up any type of green vegetable with the probiotic power of miso. You can create variations with green beans, sautéed kale, or bok choy for a delicious side dish. 8 cups chopped greens like spinach, mizuna, or mustard greens ⅓ cup citrus juice (orange or lime) 2 tablespoons white miso 2 tablespoons mirin (sweet rice wine), plus more if needed Parboil the greens by heating water to a boil, adding the greens, and removing after 1 to 2 minutes, once the greens have turned a bright color. Drain greens. Over the sink, lightly squeeze greens between your hands to remove excess water. In a mixing bowl, whisk together citrus juice, white miso, and mirin. Add greens to the bowl and mix with hands. Season to taste with more mirin.”
― Dan Buettner, The Blue Zones Kitchen: 100 Recipes to Live to 100