Recipe

This vibrant salad is inspired by the Blue Zone regions with their reputation for longevity. Packed with antioxidant-rich blueberries and blackberries, heart-healthy walnuts and almonds, and nutrient dense greens like kale and rocket, this recipe supports brain health, reduces inflammation, and promotes overall health and wellbeing.

The clear seas of the Mediterranean and the bright sunshine have given the Greek islands amazing produce that has been turned into delicious and nutritious cuisine. This meal has a rich and flavoursome tomato-based sauce with cannellini beans and olives throughout, fish gently cooked and topped with golden crunchy sourdough pieces.

A modern, health-conscious twist on classic Italian flavours. The homemade almond-based pesto adds a nutty richness to the dish, while cauliflower “rice” provides a low-carbohydrate alternative to traditional grains. Packed with lean protein from the chicken and loads of vegetables, this meal is both nutritious and satisfying. The addition of spinach and fresh basil at the end brings a burst of colour and freshness to this soothing dish.

Okonomiyaki is a savoury Japanese pancake featuring cabbage as its main ingredient. It is held together with a batter and fried until golden on both sides. There’s a wide variety of toppings you can choose, all adding extra dimensions of umami, freshness and flavour. This is a great way to enjoy lots of vegetables and keep your body happy and healthy for a long time.

An innovative stuffed zucchini dish that brings together protein rich turkey, nutritious quinoa, and the unexpected sweetness of dried blueberries for a truly unique flavour profile. The combination of aromatic spices adds depth to the filling, while the zucchini boats provide a low-carb vessel that’s both delicious and visually appealing. This recipe offers a balanced meal with protein, complex carbohydrates and vegetables all in one, making it perfect for a satisfying dinner or lunch option.

Based on the longevity practices of Blue Zones, this hearty spinach dahl features lentils for plant-based protein, along with turmeric, garlic and chilli to fight inflammation and support heart health. Baby spinach and carrots bring essential vitamins and minerals such as beta-carotene, vitamin K, iron and folate, while the pickled red onion adds a tangy, flavourful twist.

My vibrant and flavourful pasta is a perfect blend of comfort and Blue Zone ingredients. Combining the sweetness of roasted red capsicum with the umami richness of nutritional yeast, this dish offers a creamy, dairy-free alternative to traditional pasta sauces. The use of spelt or rice pasta makes it suitable for those avoiding gluten, while the addition of coconut milk lends a subtle tropical note. This versatile recipe is vegan and gluten-free.

There are a few basic guides to eating a Blue Zone-inspired diet: plants are king, reduce sugar wherever possible, incorporate beans into your daily diet and eat seasonally as a priority