Mediterranean recipes in the Blue Zones style

Two of the five Blue Zones are on the Mediterranean: Sardinia and the Greek island of Ikaria. People there eat lots of vegetables, pulses, wholegrains, herbs and olive oil, and fish now and then. Every recipe here is Mediterranean and has at least 7 out of 10 points in our Blue Zones diet score.

Mediterranean Blue Zones-style recipes

Mediterranean tuna and chickpea salad – 380 kcal
Quick tuna salad with white beans – 380 kcal
Gluten-free lentil bolognese with courgette noodles – 310 kcal
Vegan lentil hummus – 290 kcal
High-protein Mediterranean lentil stew with feta – 380 kcal
High-protein grilled halloumi with lentil and tomato salad – 520 kcal
Oven-baked wild salmon and vegetable parcels – 400 kcal
Gluten-free salmon and spinach bake with feta – 480 kcal
Creamy protein hummus with hemp seeds – 180 kcal
Middle Eastern-style aubergine pan with lentils – 360 kcal
Mediterranean fish fondue with salmon, prawns and fennel – 444 kcal
White bean salad with lemon and capers – 330 kcal
Low-carb courgette noodle carbonara with smoked tofu and egg – 380 kcal
Oven-baked salmon fillet on a colourful veg bed – 350 kcal
Meal-prep lentil and squash bolognese – 350 kcal
High-protein bolognese with beef and lentils – 480 kcal
Vegan tomato and lentil stew – 310 kcal
Pan-fried wild salmon fillet on a warm lentil and spinach bed – 520 kcal
Juicy diced beef goulash with red lentil pasta – 550 kcal
Gluten-free lentil stew with savoy cabbage and potatoes – 370 kcal
Quick tomato and lentil soup – 280 kcal
Low-carb oven-baked salmon and asparagus tray bake – 450 kcal
Creamy walnut and lentil spread – 190 kcal
Greek oven-baked giant bean stew with tomatoes – 350 kcal

Frequently asked questions

What do people eat in Sardinia and Ikaria?

Lots of vegetables and wild greens, beans and chickpeas, wholegrain bread – often sourdough – olive oil, goat’s and sheep’s cheese and not much meat. Herbal teas are part of daily life in Ikaria, minestrone with beans and barley in Sardinia.

How are the recipes chosen?

By two fixed rules: the recipe carries our “Mediterranean” label, and it has at least 7 out of 10 points in our Blue Zones diet score. Points come from pulses, wholegrains, several kinds of vegetables, fruit, nuts or seeds, olive oil and oily fish, among others; processed meat, red meat and a lot of salt take points away.

Is this a health promise?

No. The recipes describe a way of eating modelled on the Blue Zones; they don’t treat any condition. If you have a medical condition, talk to your GP.

Related ideas

Plan and calculate

Blue Zones-style meal plan