Blue Zones-style recipes

The Blue Zones are five regions – Okinawa, Sardinia, Ikaria, Nicoya and Loma Linda – whose traditional diets share clear patterns: mostly plants, pulses every day, plenty of wholegrains, nuts and olive oil. These recipes follow the same patterns.

The five Blue Zones – Okinawa, Sardinia, Ikaria, Nicoya and Loma Linda – are regions whose traditional way of eating has been studied closely. Their diets share clear patterns: about 95 % plant-based, pulses every day, plenty of wholegrains, nuts and olive oil. Our Blue Zones-style recipes follow these principles.

Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
Vegan creamy hummus and veg bowl – 340 kcal
Gluten-free chicken shawarma plate with tahini – 510 kcal
Vegan creamy edamame noodle salad – 460 kcal
Vegetarian millet and veg patties for the lunchbox with peas and cheese – 325 kcal
Quick tuna salad with white beans – 380 kcal
Moroccan chickpea stew – 350 kcal
Gluten-free overnight oats with berries and chia seeds – 380 kcal
Vegan berry quinoa bake – 410 kcal
High-protein apple and cinnamon cookies with oats and quark – 274 kcal
Keto salmon and avocado rolls – 410 kcal
Vegetarian air fryer quesadillas with mushrooms, beans and cheddar – 572 kcal
Porridge with banana, nuts and seeds – 720 kcal
Turkish lentil soup (mercimek) – 250 kcal
Gluten-free lentil bolognese with courgette noodles – 310 kcal
Vegan lentil hummus – 290 kcal
Baked sweet potato with chickpeas and avocado – 430 kcal
Low-carb halibut on fennel salad – 450 kcal
Keto salmon and avocado salad with pine nuts – 550 kcal
Vegan sweet potato and chickpea curry bowl – 420 kcal
Sweet potato and chickpea bowl – 480 kcal
Fresh summer rolls with tofu and peanut dip – 340 kcal
Protein porridge with blueberries – 310 kcal
Vegan stuffed butternut squash with wild rice, mushrooms and pomegranate – 543 kcal

Blue Zones eating, made practical

The Blue Zones plate, made local

The daily portion of pulses doesn't have to be a bean stew: lentil soup, chickpeas in a salad, hummus on wholegrain bread or white beans in pasta all count. Rye bread can stand in for Ikaria's flatbread and porridge oats for Sardinian barley – the Blue Zones patterns work with ingredients from any supermarket.

Protein belongs too

Blue Zones cooking is simple, but it doesn't skimp on protein. Pulses, fish, eggs, yoghurt and fermented soya provide it. Lots of everyday movement is part of the picture too.

Plant compounds every day

Green tea in Okinawa, herbs in Sardinia and olive oil in Ikaria have one thing in common: lots of plant compounds every day. In practice: berries, green tea instead of soft drinks, generous amounts of herbs, dark chocolate (85 %+) instead of milk chocolate. Variety across the week counts for more than any single ingredient.

Frequently asked questions

What do people in the Blue Zones eat most?

Pulses (about 1 cup a day on average), wholegrains (mainly oats and barley), leafy greens, nuts (a handful a day) and olive oil. Meat only about 5 times a month, in small portions.

Is fasting part of it?

Not necessarily. Many people in the Blue Zones eat dinner early and fairly light, but strict fasting isn't common there. Our recipes fit any eating rhythm.

Do I need supplements?

The recipes are about food, not capsules. Whether you should take anything – such as vitamin D in winter or B12 on a vegan diet – is best discussed with your GP. If you have a medical condition, talk to your GP or a dietitian.

What rarely appears in Blue Zones-style recipes?

Highly processed foods, sugary drinks, processed meats and lots of red meat. In the Blue Zones, meat is eaten only a few times a month, in small portions.

Do I have to change everything at once?

No. A good start is a portion of pulses a day and a handful of nuts – for example lentil soup, chickpeas in a salad or hummus on bread. The rest follows step by step.

Top 10 by Health Score

How our Blue Zones diet score works