If your goal is to live a long and healthy life, you might want to try the blue zones diet. It’s part of the lifestyle of the people who live in the world’s blue zones, areas known for their residents' longevity.
The blue zones diet is a way of eating that emulates what people eat in the world’s blue zones:
The only thing better than a quick dinner is getting to cook it outside! This light recipe celebrates three summer ingredients you’re bound to see everywhere: zucchini, tomatoes, and basil — three flavors that translate beautifully into a fresh take on zucchini Parmesan. Grill the zucchini right alongside a flavorful cherry tomato sauce loaded with torn basil, garlic, and sweet red onion, then nestle the zucchini into the sauce, spoon with some of the burst tomatoes, and top with fresh mozzarella. Serve as-is or over your favorite pasta (or gluten-free pasta) or a crusty loaf of bread for dipping.
Note: If you don't have access to a grill you can make this recipe indoors using a grill pan, a large skillet, and the broiler to help melt the cheese.
Preheat grill or grill pan to medium heat.
Pierce each zucchini half all over with a fork. Brush zucchini halves with olive oil and season to taste with salt and pepper on both sides.
Place a large cast-iron skillet (at least 11 inch) on grill and preheat for 5 minutes. Add olive oil, red onion, cherry tomatoes, garlic, 3 tbsp water, and half the torn basil and cook, stirring occasionally, until tomatoes burst and mixture becomes saucy, about 25 minutes. Be sure to crush tomatoes with the back of a spoon as they cook to help them break down.
Meanwhile, place zucchini cut side–down on grill and cook for about 12 minutes on each side, until fork-tender. Once cooked through, set aside on a paper towel–lined plate to absorb excess liquid and turn off the grill. Nestle grilled zucchini into the tomato sauce and spoon some sauce over zucchini. Arrange fresh mozzarella evenly over top and close grill to melt cheese, about 5 minutes.
Serve grilled zucchini Parm onto plates and sprinkle with remaining torn basil. Serve with a side of bread, if desired, and eat immediately.
Gut bacteria make up your microbiome. “It’s very hard for you to offset chronic diseases unless your microbiome is healthy,” Cassetty says. “Our microbiomes are involved in our health in so many more ways than we ever imagined.”
The blue zones diet may help lower your risk of:
Our experts didn’t point to any risks associated with the blue zones diet, but both Rajagopal and Cassetty recommend transitioning gradually to the diet if it’s a significant change from what you’re currently eating — it can be challenging to overhaul your diet all at once.
People in the blue zones:
Enjoy these proteins liberally:
Enjoy these proteins occasionally:
Limit these proteins to rarely or never:
Enjoy these oils and fats liberally:
Limit these oils and fats to rarely or never
Enjoy all fruits and vegetables liberally:
Enjoy all nuts and seeds liberally
Enjoy these grains liberally:
Limit these grains to rarely or never
Enjoy these dairy products liberally
Enjoy these dairy products occasionally
Limit these dairy products to rarely or never
Enjoy these sweeteners
Limit these sweeteners to rarely or never
Enjoy these beverages liberally:
Enjoy these beverages occasionally
Limit these beverages to rarely or never
Enjoy fresh herbs, spices, and seasoning liberally
Follow this plan for a week to start eating like a centenarian. There are no recommended portion sizes or calorie counts on the blue zones diet — just be mindful and eat until you’re no longer hungry but not until you are full. Since people in the blue zones eat meat only sparingly, we’ve included vegetarian recipes here.
Breakfast Oatmeal with berries and nuts
Lunch Sardinian-style pizza
Snack Handful of nuts
Dinner Hearty minestrone soup
Breakfast Sweet potato hash with veggies
Lunch Black bean burger with lettuce and tomato on sourdough
Snack A handful of mixed nuts
Dinner Tofu steak with mushrooms
Breakfast Banana nut smoothie
Lunch Grain bowl with veggies and beans
Snack Miso soup with veggies
Dinner Ratatouille
Breakfast Granola with nuts and fruit
Lunch Black bean and potato soup
Snack Roasted chickpeas
Dinner Ceviche with hearts of palm, onion, pepper, and cilantro
Breakfast Tropical fruit salad with nuts and coconut
Lunch Butternut squash soup
Snack Black bean dip with crudité
Dinner Vegetarian gumbo
Breakfast Veggie hash with corn and onions
Lunch Cream of pumpkin soup with soy milk and pepitas
Snack Hummus with veggies
Dinner Lentil salad with garlic and herbs
Breakfast Banana-berry smoothie with soy milk
Lunch Jackfruit poke
Snack Coconut chia pudding with almonds
Dinner Porcini mushroom risotto
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