Have you heard of Blue Zones? These are areas in the world where people live remarkably long lives, with very few health issues. These regions include Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Ikaria (Greece), and Nicoya (Costa Rica). The longer lifespan of people in these places is believed to be due to several factors, including their diet—the so-called Blue Zone diet.
If there's one thing that the inhabitants of Blue Zones have in common, it's that they eat a lot of vegetables. They also tend to prepare their food themselves, such as this "Ikaria Forever Stew," a recipe from Dan Buettner’s book The Blue Zones Kitchen.
INGREDIENTS
- 180 g dried black-eyed peas (or one 225 g can of black-eyed peas, drained)
- 120 ml extra virgin olive oil
- 1 large red onion, finely chopped
- 4 garlic cloves, minced
- 1 fennel bulb, chopped
- 1 large, firm, ripe tomato, finely chopped
- 2 tsp tomato paste, diluted with 60 ml water
- 2 bay leaves
- 1 bunch of dill, finely chopped
- Salt (to taste)
INSTRUCTIONS
- If using dried black-eyed peas: place the beans in a pot and cover them with water. Bring to a boil and let them cook for 1 minute. Remove from heat and let the beans soak for an hour. Drain and rinse (skip these steps if using canned black-eyed peas).
- Heat half the olive oil in a large pot over medium heat. Add the onion, garlic, and fennel. Cook the vegetables for about 12 minutes until soft, stirring occasionally.
- Add the black-eyed peas and mix well with the vegetables. Then add the tomato and diluted tomato paste, covering the mixture with enough water. Add the bay leaves. Bring to a boil, lower the heat, and simmer until the beans are halfway cooked—40 to 60 minutes for dried beans or just 10 minutes for canned beans.
- Stir in the chopped dill and add salt to taste. Let the stew simmer for another 20 minutes.
- Remove from heat, discard the bay leaves, stir in the remaining olive oil, and serve.
Eating a healthy diet gives us the energy and nutrients we need to grow, function optimally, and feel good. While a balanced diet typically provides all the necessary vitamins and minerals, supplements can be useful if you need extra support.
