Cooking with Tammy Kelly: Nutrition from the Blue Zones

You may be hearing more and more about the Mediterranean and Blue Zones Diet; research indicates that the Mediterranean Diet has proven to be the healthiest way to retain lifetime longevity and good health!  You may have recently been hearing about the eating the way they do in the Blue Zones.  The Blue Zone concept was developed in response to a study of the areas across the globe where people tend to live the longest and have remarkably low rates of heart disease, cancer, diabetes and obesity.  Living in the Blue Zones are a very high concentration of individuals over the age of 100!  Food Choices very from region to region but are all focused on primarily a plant based diet, with as much as 95 percent of daily food intake coming from vegetables, fruits, grains, and legumes.  People in Blue Zones typically limit meat and dairy, as well as sugary foods and beverages. They also steer clear of processed foods.

A wholesome diet isn’t the only factor thought to lead to longevity for those living in Blue Zones, however. Such individuals also have high levels of physical activity, low stress levels, robust social connections, and a strong sense of purpose. 

Still, sticking to a vibrant, nutrient-rich eating plan appears to play a key role in the exceptional health of Blue Zone dwellers. 

There are seven main food categories; 

Legumes, 

Dark leafy greens, 

Nuts, 

Olive oil, 

Steel cut oatmeal, 

Blueberries, 

Barley.  

Here are some recipes from the Blue Zone guidelines, give them a try, all are Blue Zone approved.  

Authentic Gazpacho Soup 

2 ¼ pounds tomatoes, preferably ripe heirlooms, chopped coarsely in a bowl, keep all of the juice

1 green or red bell pepper, seeded and chopped coarsely

½ cucumber, peeled and chopped coarsely

1 clove garlic, minced

¼ small sweet onion, chopped

1 tablespoon red wine vinegar

6 tablespoons olive oil 

1-2 teaspoons salt to taste

1 large glass of cold water, 8-10 ounces

Place everything except the olive oil in blender and mix at highest speed until smooth, at least two minutes. (This may require two batches depending on size of blender.)
Pour mixture through a food mill.
Return milled mixture to blender. Turn on at low speed and pour in olive oil as slowly as possible. This will emulsify the oil and give the soup its deceptively creamy character. Once all oil has been poured in, cover blender and turn up to high speed for another minute or two.
Chill in fridge to let onion and vinegar settle, ideally for a few hours. Serve in mugs and drink.

Southwest Quinoa Salad 

3 tablespoons freshly squeezed lime juice

½ teaspoon pure maple syrup

2 cups cooked and cooled quinoa

1 cup black beans

¾ cup chopped avocado, tossed in squeeze of extra lime juice (see note)

½ cup corn kernels (frozen is fine)

½ cup mild or medium salsa (see note)

¼ cup diced red bell pepper

¼ cup chopped cilantro (optional; can substitute flat-leaf parsley)

3 tablespoons chopped green onion (just the green portion)

½ teaspoon cumin, or more to taste

¼ rounded teaspoon sea salt, add more later to taste 

1/8 rounded teaspoon allspice

In a large bowl, combine the lime juice, agave nectar, quinoa, black beans, avocado, corn, salsa, red bell pepper, cilantro, green onion, cumin, sea salt, and allspice. Add extra lime juice and sweetener to taste, as well as any additional seasoning. Refrigerate until ready to serve.  Serves 3-4. 

** If making this salad ahead of time, do not add the avocado, as it will discolor. Toss together all the ingredients, chill, and then work in the avocado/lime juice before serving.

Red Beans and Rice

3 tablespoons olive oil

1 cup chopped onion

¾ cup chopped red bell pepper

4 garlic cloves, minced

3 cups uncooked brown rice

3 bay leaves

2 tablespoons tomato paste

1 tablespoons ground cumin

1 tablespoons hot Spanish smoked paprika 

2 teaspoons salt

4 cups water

1 (15-15 ½ – oz.) can kidney beans, rinsed, drained

Sauté onion, red bell pepper, and garlic in a heavy 4-quart saucepan over medium-high heat. Sauté until onion is golden, about 5 minutes.

Add rice and stir until coated, about 1 minute.

Stir in bay leaves, tomato paste, cumin, paprika, and salt. Add 4 cups water and beans and bring to boil. Reduce heat to medium-low; cover and cook until rice is tender and liquid is absorbed (about 18 minutes). Remove from heat; let stand covered 10 minutes.

Fluff rice with fork. Remove bay leaves.

Transfer rice to bowl and serve.

Mint Chocolate Chip Dessert Smoothie

½ cup of unsweetened almond or coconut milk

4 cups spinach leaves

1 ripe avocado, pitted and peeled

4 pitted Medjool dates

1 teaspoon pure vanilla extract

8 sprigs of fresh mint leaves (or ½ teaspoon mint extract if fresh mint is not an option)

2 large frozen ripe bananas, cut into chunks (peel & slice prior to freezing)

2 tablespoons chocolate chips 

Place plant-based milk and spinach in a high-speed blender and blend.

Next, add pitted dates and mint leaves and blend. Toss in the remaining ingredients (except chocolate chips) and blend until mixture is smooth, thick, and creamy. Add ice if necessary.

Use a spoon and mix in chocolate chips, then dish into small bowls.  Serves 4.

Cream of Pumpkin

½ pound acorn or butternut squash, peeled, seeded, and cut into large chunks

¼ cup chopped onion

1 tablespoon vegetable oil

1 3/4 cups unsweetened soymilk

1 teaspoon cumin seed

1 teaspoon dried turmeric

1 teaspoon salt, plus more if needed

Place a steamer tray into a pot with about 2 inches of water. Bring water to a boil and steam squash until soft, about 15 minutes.

In a soup pot, stir-fry leeks in vegetable oil until soft but not browned, about 3-4 minutes.

Add soy milk, steamed squash, and spices and simmer for 15 minutes.

Blend all together with an immersion blender or in a food processor (in batches, if necessary) until smooth. Add salt to taste.  Serves 2.  

Sheet Pan Fried Rice

¼ cup soy sauce 

3 tablespoons drippy almond butter, peanut butter, tahini, or sunflower seed butter

1 ½ tablespoons pure maple syrup

1 ½ tablespoons rice vinegar

1 ½ teaspoons red pepper flakes

3 cups leftover cooked rice

2 cups diced vegetables, such as onion, carrot, broccoli, cauliflower, peas, corn, bell pepper

½ cup almonds (optional)

Preheat the oven to 375°F, and line a baking sheet with a reusable baking mat or parchment paper.

In a bowl, combine the soy sauce, almond butter, maple syrup, rice vinegar, and red pepper flakes. Add the leftover rice and diced vegetables and toss until evenly coated in the sauce mixture.

Arrange in a single layer on the prepared sheet. Roast for 30 minutes, or until the rice is slightly crispy and the vegetables are cooked, tossing halfway through. If using the almonds, add them to the sheet pan 10 minutes before the dish is cooked completely.

---

Neuse News is a locally-owned small business startup in downtown Kinston. Our goal is to provide free, hyper-local news to Lenoir, Greene and Jones counties. The kind of news our grandparents read in a format fit for today's times.

We provide this by having supportive advertisers and we encourage you to click on their ads, shop with them, and eat with them. Every bit of financial support is important to help us sustain free, hyper-local news.

Please consider supporting Neuse News with as little as $5 one-time or via a monthly option. Every little bit helps us, help you.

---