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The Blue Zones Kitchen: 100 Recipes to Live to 100 Hardcover – December 3, 2019

by Dan Buettner (Author)
4.5 4.5 out of 5 stars 12,578 ratings
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Best-selling author Dan Buettner debuts his first cookbook, filled with 100 longevity recipes inspired by the Blue Zones locations around the world, where people live the longest.

Building on decades of research, longevity expert Dan Buettner has gathered 100 recipes inspired by the Blue Zones, home to the healthiest and happiest communities in the world. Each dish--for example, Sardinian Herbed Lentil Minestrone; Costa Rican Hearts of Palm Ceviche; Cornmeal Waffles from Loma Linda, California; and Okinawan Sweet Potatoes--uses ingredients and cooking methods proven to increase longevity, wellness, and mental health. Complemented by mouthwatering photography, the recipes also include lifestyle tips (including the best times to eat dinner and proper portion sizes), all gleaned from countries as far away as Japan and as near as Blue Zones project cities in Texas. Innovative, easy to follow, and delicious, these healthy living recipes make the Blue Zones lifestyle even more attainable, thereby improving your health, extending your life, and filling your kitchen with happiness.
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Previous page
  1. Reading age
    1 year and up
  2. Part of series
    The Blue Zones
  3. Print length
    304 pages
  4. Language
    English
  5. Dimensions
    8.28 x 1.09 x 10.32 inches
  6. Publisher
    National Geographic
  7. Publication date
    December 3, 2019
  8. ISBN-10
    1426220138
  9. ISBN-13
    978-1426220135
  10. See all details
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Popular Highlights in this book
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Previous page
  1. Repetitive as this may sound, dietary monotony may be an important component of longevity.
    Highlighted by 243 Kindle readers
  2. If you can, strive to eat only sourdough or 100 percent whole wheat bread.
    Highlighted by 177 Kindle readers
  3. Ninety to 100 percent of their diet consists of whole, plant-based fare.
    Highlighted by 172 Kindle readers
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From the Publisher

Blue Zones Kitchen

Recipes
Secrets to a longer, better life

If you want to live to a healthy 100, eat like healthy people who’ve lived to 100. Working with renowned doctors and experts Gianni Pes and Michel Poulain, we identified the places around the world where people live the longest, drawing a line around each area in blue ink. Together, we created the concept of Blues Zones: the set of characteristics that have produced the world’s longest lived people. Their secrets can help you live a longer, better life.

Blue Zones Kitchen

100 Recipes to Live to 100

Building on decades of research, longevity expert Dan Buettner has gathered 100 recipes inspired by the Blue Zones, home to the healthiest and happiest communities in the world. Each dish uses ingredients and cooking methods proven to increase longevity, wellness, and mental health.These healthy living recipes make the Blue Zones lifestyle even more attainable, thereby improving your health, extending your life, and filling your kitchen with happiness.

  • Chapter One: Sardinia
  • Chapter Two: Okinawa
  • Chapter Three: Nicoya
  • Chapter Four: Ikaria
  • Chapter Five: Loma Linda
Sweet potato bites

Sweet Potato Bites

TOTAL COOK TIME: 10 MINUTES | MAKES 3 SERVINGS

1. Boil or steam the potatoes until tender, then mash potatoes with sugar.

2. Once cool enough to handle, roll potatoes into walnut-size balls.

3. On a clean surface, spread a layer of ground nuts of your choice or sesame seeds. Gently roll the potato balls in the nuts to coat.

4. Powder with cinnamon to serve.

Ingredients:

  • 1 pound (about 3) white, orange, or purple sweet potatoes, peeled and cut into cubes
  • 1 tablespoon brown sugar
  • 1⁄3 cup ground peanuts, macadamia nuts, or sesame seeds
  • Dash of cinnamon
Pumpkin Soup

Cream of Pumpkin Soup

TOTAL COOK TIME: 30 MINUTES | MAKES 2 SERVINGS

1. 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.

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

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

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

Ingredients:

  • ½ pound acorn or butternut squash, peeled, seeded, and cut into large chunks
  • ¼ cup chopped leeks (or onion)
  • 1 tablespoon vegetable oil
  • 1¾ cups unsweetened soy milk
  • 1 teaspoon cumin seed
  • 1 teaspoon dried turmeric
  • 1 teaspoon salt, plus more if needed

Editorial Reviews

Review

Best Seller Lists:
   • Publishers Weekly 2/10: #15
   • Indie Bestseller List 2/5: #9
   • NEIBA: 2/2 #8
   • SIBA: 2/2: #15
   • MPIBA: 2/2: #6
   • NAIBA: 2/2: #13
   • MIBA: 2/2: #4

“The photographs are gorgeous and the write ups are very interesting.” –Man of La Book
 
“It’s gorgeous and full of delicious sounding recipes.” –Read. Eat. Repeat.
 
“What an amazing book! The pictures are gorgeous!... I also enjoyed the travel stories and health information to incorporate into every day cooking and eating. So many great recipes that I can’t wait to try!” –Instagram: @books_with_bethany
 
“The Blue Zones Kitchen is an beautifully presented package and contains the kind of page-turing information that will make it hard to put this book down once you’ve started, unless it’s to try out one of the tantalizing but healthy dishes pictured on its pages.” –Run Wright
 
“I’ve already flagged almost half the book to try. The Okinawa and Ikaria sections are definitely looking like they’ll be my favorites, but honestly, there is so much deliciousness in these pages. Plus, you need a solid cookbook collection for eternal life. “ –Instagram: @jenabrownwrights
 
“Who doesn’t want to live longer, right?... This book has a ton of recipes, bright and beautiful pictures of both food and culture, and for the weirdos out there like me, the cover has an awesome book-feel.” –Instagram: @thelastbiteblog
“As with any National Geographic book, the photography and presentation are both stunning. It drives you to want to make the food as soon as you can.” –Jennifer – Tar Heel Reader
 
“It was chock full of delicious recipes, beautiful photographs, and fascinating stories about the five regions (blue zones) that are the focus of this awesome cookbook. I absolutely LOVED flipping through and reading about Sardinia and Okinawa. This was truly a gem of a book.” –A Bookish Way of Life
 
“The Blue Zones Kitchen is so much more than a cookbook! I like that the recipes have a backstory thanks to Dan Buettner’s research. I really enjoyed all aspects of the book.” –Living My Best Book Life
 
“It’s a beautiful book, full of National Geographic quality photographs, not only of the food, but of the people who cook it in their environments.” –Eliot’s Eats
 
“The Blue Zones Kitchen is actually more than a cookbook, it's also a wellness book, a travelogue and a resource for healthy eating and longevity. Because it is published by National Geographic, you know it's going to be full of beautiful and breathtaking photos of food as well as the blue zones it represents and some of the people living their best lives in the five blue zones.” –Kahakai Kitchen
 
“I think this is a great book to add to any cookbook collection.” –From the TBR Pile
 
“Cookbooks aren’t something that I typically read through. I love buying them and flipping through the recipes, making a dish here and there, but that’s about as much love as they usually get from me. The Blue Zones Kitchen, though, I literally read through this entire book front to back. The idea of these Blue Zones was so fascinating to me, but the stories of the people in these areas is what I found truly captivating. I loved reading about the author’s journey through these communities, and how food plays a part in their daily lives. Dan Buettner’s detailed storytelling paired with the beautiful photographs from David McLain reminded me of times when my own grandmother was teaching me recipes that were passed down to her.” –PNW Pixie
 
“As a mid-level foodie and kitchen improvisor who tries to eat mindfully (though I’m not a vegetarian), I found this cookbook really expanded my idea of meat-free eating.” –Bibliotica
 
“About 15 years ago, National Geographic Fellow Dan Buettner identified the places around the world where people live the longest and he drew a blue line around each area. He discovered specific dietary habits that people in those Blue Zones had in common, and developed this cookbook filled with recipes inspired by those locations: Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; Okinawa, Japan and Loma Linda, California. Food is a great way to get to know a culture, and these stories and photos will whet your appetite. Now is an ideal time to try these recipes; if you live to be 100, you just may get to visit all five places in person.” –Forbes.com

“It sure is tempting to think that you could (healthfully) eat your way to 100.” –Better Homes & Gardens

“It'll help you lose weight and live longer—but this is definitely not your typical fad diet.”
–Shape.com

“Simply put, Dan Buettner has written the ultimate manual for longevity.” –NY Journal of Books

“As our “Eating to 100 TODAY” series continues, special anchor Maria Shriver reports on “The Blue Zones Kitchen,” in which author Dan Buettner shares recipes from places where people live longer and healthier. He says one common denominator among long-lived people is a plant-based diet.” –MSN.com

“So, that's what people in the Blue Zones do to make it past 100 years old. No elixirs, pills, or workout regimens here. Their "fountain of youth" is really quite simple—staying active; eating whole, plant-based carbs; and socializing with friends can really add years to your life.”
–MindBodyGreen

“Blue Zone residents, whether they're home in Loma Linda, California; Ikaria, Greece; Okinawa, Japan; Sardinia, Italy; or Nicoya, Costa Rica, all eat very little meat. Instead, they subsist on a largely plant-based diet filled with beans, nuts, and cruciferous vegetables, which Buettner has written about in a new cookbook.” –Business Insider 

"His list of staples shows that eating foods linked to longevity doesn’t require a big food budget or living near a grocery market filled with all the latest-and-greatest products. The key is eating a plant-forward diet and whole grains—all foods you can find no matter where in the world you live." –Well + Good

“In his book, Buettner lays out many dos and don’ts for longevity diets and has a helpful guideline to get you on the longevity path…Other tips from Buettner’s book includes retreating from meat, cutting down on fish, reducing dairy, slashing sugar, and eating lots of beans and nuts…Luckily, Buettner has an entire book of 100 recipes to help guide us along the way.” –La Cucina Italiana

About the Author

DAN BUETTNER is the founder of Blue Zones, an organization that helps Americans live longer, healthier lives. His groundbreaking work on longevity led to his 2005 National Geographic cover story "Secrets of Living Longer" and a second, "The Search for Happiness," in 2017. Buettner has authored three national bestsellers: The Blue Zones, Thrive, and The Blue Zones Solution. He is also the author of The Blue Zones of Happiness (2017) and is a National Geographic Explorer.

Product details

  • Publisher ‏ : ‎ National Geographic; 1st edition (December 3, 2019)
  • Language ‏ : ‎ English
  • Hardcover ‏ : ‎ 304 pages
  • ISBN-10 ‏ : ‎ 1426220138
  • ISBN-13 ‏ : ‎ 978-1426220135
  • Reading age ‏ : ‎ 1 year and up
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 8.28 x 1.09 x 10.32 inches
  • Customer Reviews:
    4.5 4.5 out of 5 stars 12,578 ratings

About the author

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Dan Buettner

Dan Buettner

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Dan Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world – dubbed blue zones hotspots – where people live the longest, healthiest lives. His articles about these places in The New York Times Magazine and National Geographic are two of the most popular for both publications.

Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The program has dramatically improved the health of more than 5 million Americans to date.

His new book “The Blue Zones Challenge: A 4-Week Plan for a Longer Better Life” is a four-week guide and year-long sustainability program to jump-start your journey to better health, happiness, less stress, and longer life.

Buettner also holds three Guinness World Records in distance cycling.

Customer reviews

4.5 out of 5 stars
4.5 out of 5
12,578 global ratings
Decent Recipes With Caveats
4 Stars
Decent Recipes With Caveats
Mr. Buettner has done a lot of work to produce a nice grouping of recipes with a vegan thrust as there is a suggestion that not even fish are eaten in Blue Zones as far as I could see. Yet we know that the Japanese in the longest living prefectures in the world do eat fish.What led to the 4 star rating were a few issues as cited below.Some of he Okinawa Blue Zone recipes appear to be flawed because several recipes here call for the simmering of miso. This procedure would kill off any beneficial bacteria the miso has to offer making the miso now essentially as source of salt. This suggests that Mr Buettner does not understand the purpose of the use of miso as at greater that 115 degrees Fahrenheit the beneficial miso bacteria will die.Many of the recipes in the blue zones call for the use of night shade vegetables. These vegetables over time are known to cause rheumatism and arthritis. This begs the question why would these long lived people's use unhealthy components in their regular diet.The recipes also use the very high oxalate vegtables such as spinach and Swiss chard that are known to cause kidney stones.I'm not saying that all or some or all of these components are never used. However, with so few recipes from each area, perhaps other components would be more useful.Still, this is a nice book. And, I do use it for ideas. With the above suggestions i do recommend the purchase of this book.
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Top reviews from the United States

Elizabeth Lawson
5.0 out of 5 stars Just what the Dr ordered!
Reviewed in the United States on March 11, 2024
Verified Purchase
I absolutely adore this book!
On a previous visit to my Dr I asked what he recommended for weight loss.
He suggested that I learn more about the Blue Zone and that he tries to follow it myself.
In the past I've been a bit disappointed by cookbooks- some recipes haven't always been that pleasing to my taste...
This book has gorgeous pictures, also goes into details about the concepts behind following the Blue Zone lifestyle and 100 recipes.
First thing I did was to review all the recipes that seemed appealing- I ended up earmarking almost every single recipe in it!
I've only tried a handful but so far all of them have been delicious and I wouldn't mind serving them to company! Several are so simple to make and amazingly delicious.
I've never used tofu before but some of the recipes are very clever, from making a fantastic chocolate mousse pie to making a ricotta alternative to use with a lasagna soup!
I made one of the simplest just to test the author's claim that it satisfied him " as much a meal that takes 20 times longer to prepare"- it actually was as simple as he claimed and very filling!
I love preparing these recipes and then tossing them into my freezer so I always have a selection of healthy choices whenever I want one.
This recipe book has been a game changer for me and I recommend it to everyone!
I even bought a copy of it for my daughter.
25 people found this helpful
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Jenny Siegert
5.0 out of 5 stars Simple and Delicious Recipes
Reviewed in the United States on February 8, 2024
Verified Purchase
I hesitated buying this book because the reviews said there were quite a few unusual ingredients that are hard to find. I couldn’t disagree more. I’ve been vegan for ten years and a lot of the ingredients are pantry staples for me. I think there are ingredients that a lot of people haven’t used before so they don’t realize how widely available they are. I think the author did a great job at adapting and using recipes that use ingredients that us western world folks would be able to get our hands on.
I absolutely love how this is a storybook and cookbook. The pictures are beautiful. I’m a “for fun” cookbook reader and this book is a very special addition to my library. I am also going to get a ton of use from the recipes as I clean up some of the processed foods from my diet.
31 people found this helpful
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Joanna D.
5.0 out of 5 stars Recipes with Blue Zone food ingredients for long life
Reviewed in the United States on December 3, 2019
Verified Purchase
Blue Zones: areas of the world where the residents have a long, healthy old age. Okinawa is one of them, and the recipe here for sweet potatoes is one I'm familiar with. In fact, I spent time in Japan, found I lost weight without trying (something normally difficult for me) running my legs off up and down stairs and eating nearly no sugar for the time I was there. The lack of sugar was startling in the Japanese diet, in particular.

The one hundred recipes in "Blue Zone Kitchens" are not outlandish and though there are a few unusual ingredients, they are obtainable by mail order if you live in a more remote area; for example goji berries are found in health food stores and Asian groceries but you can mail order them. These are used in a breakfast oatmeal dish and they add a lot of important anti-oxidants.

Most of the recipes, however are things you can find anywhere and are not unusual. You can find more recipes such as Pumpkin pancakes. Breakfast burritos with black beans by signing up for the Blue Zone website and newsletter.

So not only eating but lifestyle is important; having friends and family in a tight network (a friend who lived in a Thai village said it was UNTHINKABLE to be alone) and plenty of gentle but daily constant exercise and movement. And the Okinawan idea of eating 80 percent full known as "hara hachi bu".

I was amused to see Hearts of Palm ceviche (raw "fish" marinated) as I love hearts of palm but here they are only found canned. Still, they are really delicious and you can make a meal out of a salad if you cut them up and put them in. Better than artichokes. The Costa Rican recipes in particular are light and flavorful. Though I love Japanese food, I actually loved the Costa Rica chapter the best.

And the ancient foods of Sardinia; you haven't lived until you've tried Fregula, their primitive, rolled pasta, a relative of cous cous. It's really good. There is one recipe for fregula with asparagus but it's versatile and very light. You get pasta, but you don't feel heavy after eating it. There is also a recipe for the Sardinian flatbread, their ancient bread originally made on the floor of woodfired ovens. You can see this being made in one of the episodes of Anthony Bourdain.

Lots of delicious recipes. Will you live longer? Not sure this book alone will do it, but good recipes high in fiber and low in saturated fats and full of flavor.
880 people found this helpful
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I love Annie.
4.0 out of 5 stars The recipes are good, but I would not use constantly.
Reviewed in the United States on February 1, 2024
Verified Purchase
It is a beautiful and interesting book. I have tried a lot of recipes in the short time I’ve had it. I started at the back because those are from California. Then the ones closer to the front seem good to use. Plant-based. I’m getting more and more comfortable with not eating meat.
6 people found this helpful
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Diana
5.0 out of 5 stars Love this book
Reviewed in the United States on April 21, 2024
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I won this book once and I liked it so much I gave to someone as a Christmas present. She lives it too. Explains very well the cooking in each region and great recipes .
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Diana Curtis
5.0 out of 5 stars Heart-Healthy Cookbook
Reviewed in the United States on May 1, 2024
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I was pleased to discover, when looking through the cookbook for the Nicoya Peninsula in Costa Rica, that I was eating a Blue Zone diet when I visited Costa Rica. Breakfast was always accompanied by black beans and rice, and we often were served hearts of palm in our dinner salads. In addition, we were served yucca (boiled and served with hot sauce), along with amazing fruits and fruit juices. I loved the food in Costa Rica, and this cookbook contains recipes for all these different foods. Enjoy, and start eating the Blue Zones way!
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Sergio Rios
5.0 out of 5 stars Excelente libro
Reviewed in Mexico on November 14, 2023
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Mi guía para mis comidas diarias
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Rosane
5.0 out of 5 stars Ótimo livro
Reviewed in Brazil on June 29, 2023
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O livro e muito bom. Chegou bem embalado e em perfeito estado.
One person found this helpful
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Ray Trowse
5.0 out of 5 stars Great book of healthy recipes
Reviewed in the United Kingdom on February 14, 2024
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Lots of different recipes from around the world, all healthy, nourishing and tasty
One person found this helpful
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Onigiri
5.0 out of 5 stars Beautiful book and delicious recipe
Reviewed in Canada on January 17, 2021
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Beautiful book and the recipes are simple. We tried 2 so far both delicious! Can't wait to try more and learn about their flavour combination.

One note though it is not 100% plant based. Some ingredients does contain animal product. Although very little. Such as dashi requires fish flakes (bonito), or cheese, or corn cream, but you can google online and find alternatives or vegan recipe to replace them.
13 people found this helpful
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Steffen J.
5.0 out of 5 stars ein gut gelungenes Buch
Reviewed in Germany on December 8, 2022
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Dieses Buch führt den Leser durch die Küchen von 5 Regionen dieser Welt, wo Menschen leben, die bei guter Gesundheit ein hohes Alter erreichen. Der Autor Dan Buettner und der Photograph David McLain haben Ihre Reise sehr gut beschrieben und illustriert, mit wertviellen Ernährungstipps versehen. Natürlich kann und muss man nicht jedes Rezept sofort nachkochen, mir reicht oft die Inspiration welche Zutaten ich kombinieren könnte allein schon aus. Zwei Rezepte sind allerdings sofort in meine eigenes Kochbuch, dass ich meinen Patienten zur Verfügung stelle, eingeflossen, da sie genial einfach und sehr, sehr schmackhaft sind...
Noch ein Tipp, ich würde immer empfehlen die Originalausgabe in Originalsprache zu kaufen, gerade wen nes sich um die Englische Sprache handelt, da die Übersetzungen in der REgel gruselig und sehr oft sehr ungenau sind...
8 people found this helpful
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