9 Easy Blue Zone Recipes for Overall Health & Longevity

Are you looking for healthier meal options during your busy week?

These Blue Zone recipes are sure to leave you feeling fuller longer and give you sustained energy throughout the day, avoiding the crash that comes from too much processed food.

In this blog, we’re giving you a total of 9 Blue Zone recipes (3 breakfast, 3 lunch, 3 dinner) to help you plan healthy meals for every day of the week.

Table of Contents:

• What is a Blue Zone?
• Blue Zone Breakfast
• Blue Zone Lunch
• Blue Zone Dinner

What is a Blue Zone?

Have you ever heard of specific parts of the world where people seem to live longer and stay healthier than most?

Those are Blue Zones.

Blue Zone is now a common term used to describe the locations where quality of life and life expectancy are significantly better for residents. People who live in Blue Zones also have less chronic disease. Right now, the world recognizes five Blue Zones.

You can learn more about the 9 key factors a location needs to be considered a Blue Zone in our previous article.

The Secret to Blue Zone Recipes

One of the biggest defining factors about Blue Zone recipes is that they use primarily whole foods and ingredients.

In many countries, our “normal” everyday food is extremely processed and contains many additives and preservatives that our bodies aren’t able to break down effectively. When we stick with whole foods, we not only make the healthier choice but also get closer to a Blue Zone diet.

Try to go with ingredients that are in season, whenever possible. This will ensure that your produce is as fresh as can be, and in turn, better for you!

Blue Zone Breakfast

Here are a few quick and easy Blue Zone breakfast options to help you start your day.

Tahini, Honey, and Almond Rusks

(Original from Mediterranean Kitchenette)

This recipe is a super quick option when you don’t have a lot of time. You simply spread the ingredients on top, and you’re done!

Quick and Easy Tahini, Honey, & Almond Rusks

Ingredients:

• Barley rusks (or whatever whole-grain bread you have on hand)
• Raw honey
• Tahini
• Almond flakes

Directions:

1. Arrange the rusks on a plate.
2. Spread the tahini on top.
3. Drizzle the honey.
4. Sprinkle the desired amount of almond flakes.
5. Munch!

Green Smoothie

(Original from Blue Zones)

Find it hard to get your vegetables in for the day?

The green smoothie is a great way to make sure you are getting in your greens at the beginning of your day! They’ll also give you a boost of energy and vitamins.

Green Smoothie (serves 2)

Ingredients:

• 2 cups spinach
• 1 cup frozen mango chunks
• 3 cups unsweetened almond milk
• ½ avocado
• 2 tbsp chia seeds
• Protein powder of choice, 1-2 scoops
• 1 tbsp of Balance Oil
• 1 tsp-1 tbsp of our PC for an extra boost to your cells

Directions: 

1. Put all the ingredients in a blender.
2. Blend until smooth.
3. Sip and enjoy!

Granola Bowl with Fruit

This recipe makes it easy to pick out what you like and leave the rest.

Simply grab your favorite Greek yogurt as a base, add granola, and top with an assortment of fruit.

Granola Bowl with Fruit

Ingredients:

• 1 cup Greek yogurt (packed with protein!)
• 1 cup of your favorite fruits
• A handful of granola
• Optional: Warm spices like cinnamon or nutmeg, bee pollen, and hemp seeds or flax
• Optional: Drizzle Balance Oil for added healthy fats

Directions: 

1. Place yogurt in the bowl.
2. Add optional spices and mix in.
3. Top with granola, hemp seeds, bee pollen, fruit, etc.
4. Option to drizzle Balance Oil over the top.
5. Dig in!

Blue Zone Lunch

These Blue Zone recipes are great to make for a quick lunch. They can also be made beforehand as a part of your weekly meal prep.

Black Eyed Pea Salad

(Original from Food by Maria)

This salad embodies all the whole-food ingredients that many Blue Zones love to use.

There are a few different components to gather, but putting them together is easy! Save time on your meal prep throughout the week and get this ready before your week starts.

Black Eyed Peas Salad

Ingredients:

• 14 oz can chickpeas, drained and rinsed
• 19 oz can black-eyed peas, drained and rinsed
• 1/2 English cucumber, chopped
• 1/2 cup crumbled feta cheese
• 1/2 cup diced green onions
• 1/2 red onion, diced
• 1/4 cup minced fresh parsley
• 1/4 cup minced fresh dill
• 2 tbsp minced fresh mint
• 1 1/4 cup quartered baby tomatoes (or 2 medium tomatoes diced)

For the dressing:

• 1/2 cup olive oil or go half and half with Balance Oil for extra essential fatty acids
• 1/2 tbsp dried oregano
• 1/2 tsp salt
• 1/4 tsp pepper
• Juice of one lemon
• 1/2 tbsp red wine vinegar
• 2 small garlic cloves, pressed

Directions: 

1. Whisk together the dressing ingredients in a small bowl or add to a jar and shake.
2. Combine all the rest of the ingredients in a large bowl.
3. Drizzle the dressing over top and toss the salad to combine.
4. Can be stored in the fridge for 3-4 days.

Fruit Salad

(Original from Elizabeth Rider)

This fruit salad is a delicious way to consume those precious antioxidants and vitamins, alongside a healthy protein source and some veggies, of course.

Toss everything together and squeeze fresh lemon over the top for added brightness.

Fruit Salad

Ingredients:

• 1 pint strawberries, stemmed and cut to your liking
• 2 small oranges or tangerines, peeled and separated
• 1 kiwi, peeled, sliced, then quartered to make triangles
• 1 cup cubed pineapple
• 1 apple, cored and cubed
• 1 cup red grapes
• 1 cup blueberries 
• 8–10 mint leaves, chopped
• Optional: freshly squeezed lemon juice

Directions: 

1. Add the fruit and mint to a large bowl.
2. Squeeze lemon over top and toss to coat.
3. Refrigerate and use as a side for meals during the week, or serve immediately.

Sweet Potato Black Bean Burger

(Original from Blue Zones)

You can make the patty yourself or buy it ready to cook (just double-check those ingredients for toxic oils and additives). Pair it with your favorite toppings for a delicious lunch.

Black Bean Burger

Ingredients:

The Patty and Buns:

• 1 ½ cups rolled oats
• 1 cup peeled, mashed, cooked sweet potato
• 1 cup mashed black beans
• ½ tsp salt
• 2 tsp onion powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp black pepper
• ½ tsp chipotle powder, optional
• Butter for cooking
• 4 whole-wheat or gluten-free burger buns (or you can do lettuce wraps)

The Sauce:

• ¼ cup toasted pepitas
• ¼ cup good-quality salsa verde

The Toppings:

• 1 avocado, sliced
• ½ cup loosely packed sliced kale
• Pickled or thinly sliced raw red onion*

Directions: 

1. To make the patties, pulse the rolled oats in a food processor until coarsely ground and set aside.
2. Combine the sweet potato, black beans, salt, and spices; then incorporate the ground oats.
3. Let this sit for about 5 minutes so flavors can marry.
4. Form the mixture into 4 patties.
5. In a skillet, heat a thin layer of butter over medium heat.
6. Add the patties and fry on both sides until crisp, about 4 minutes per side.
7. To make the sauce: Puree the pepitas and salsa verde in a food processor or blender and set aside.
8. Build your burger: Mash the avocado and spread on the bottom bun. Then, add your patty and top with the pepita sauce. Finish off the burger with kale and red onion, then the top bun.
9. *To pickle red onions, submerge them in white vinegar with a generous pinch of salt for at least 6 hours.

Blue Zone Dinner

Baked Lemon Garlic Salmon

(Original from Elizabeth Rider)

Fish is a staple of the Blue Zone diet and salmon is one of the easier ones to get your hands on. This simple and easy lemon garlic recipe will have you wanting more salmon in your diet.

Baked Lemon Garlic Salmon

Ingredients:

• 2 salmon fillets, about 6 oz each (ideally, wild-caught Alaskan salmon)
• 1 tbsp olive oil 
• 1/4 tsp salt
• 1/4 tsp cracked black pepper
• 2 garlic cloves, minced
• 4 lemon slices
• Flat-leaf parsley to taste, chopped

Directions: 

1. Preheat the oven to 375°F.
2. Put down parchment paper and add the salmon with skin side down.
3. Brush your salmon with olive oil, then sprinkle with salt, pepper, and minced garlic. Top with lemon slices.
4. Bake for 15-18 minutes or until the salmon is cooked to your liking. If you want a crispy, golden brown, then broil for an additional minute.
5. Garnish with chopped parsley and cracked black pepper.

Creamy Tomato Soup

(Original from Spinach For Breakfast)

Whether you are looking for comfort food on those chilly nights or just something lighter but still satisfying, this soup is for you! The twist on the classic tomato soup that will have you craving soup even in the summer.

Creamy Tomato Soup

Ingredients:

• 2 tbsp of olive oil
• 3 cloves of garlic, minced
• 1/2 onion, chopped
• 1 28-oz can of crushed tomatoes
• 1 can of cannellini beans, drained and rinsed
• 1 cup of vegetable broth
• 1 tsp of sugar (such as coconut sugar)
• 1/2 cup of almond or coconut milk
• 10 basil leaves, chopped
• Salt and pepper
• Red pepper flakes

Directions: 

1. In a medium pot, add a drizzle of olive oil.
2. Add the garlic and onion and sauté for a few minutes.
3. Add the tomatoes, cannellini beans, vegetable broth, sugar, salt, and pepper and mix.
4. All to simmer for 15 minutes.
5. Stir in the almond or coconut milk, chopped basil leaves, and red pepper flakes.
6. Blend using an immersion blender or pour into a standing blender and blend until smooth.

Bulgur Tabbouleh Salad

(Original from Veg News)

Feature this bulgur tabbouleh salad as your main dish or throw it together as a side. Either way, it’s a delicious staple to have in your Blue Zone recipe stack.

Bulgur Tabbouleh Salad

Ingredients:

• ½ cup bulgur (or alternatively, couscous, brown rice (GF), or quinoa (GF))
• 1 cup water
• 1 cup diced cucumber 
• 1 cup diced tomato 
• 1 teaspoon salt, divided
• ¼ cup olive oil or use our Balance Oil 
• 3 tbsp lemon juice 
• 1 clove garlic, minced
• 3 cups packed parsley, finely chopped
• ¼ cup packed mint, finely chopped
• 2 green onions, thinly sliced

Directions: 

1. In a small pot, bring bulgur and water to a boil, then cover and simmer for 15 to 20 minutes, or until tender. Allow the bulgur to cool slightly.
2. In a medium bowl, stir together cucumber, tomato, and ½ teaspoon of salt. Place in a colander and allow excess moisture to drain. Let drain for 10 minutes.
3. In a small bowl, whisk olive oil, lemon juice, garlic, and the remaining ½ teaspoon of salt.
4. In a large bowl, toss cooled bulgur, strained cucumber and tomato, herbs, green onion, and dressing. Serve chilled or at room temperature.

Blue Zone Recipes Can Easily Be Added to Your Weekly Meal Rotation 

Remember — the key to a good Blue Zone recipe is using fresh whole foods. Leave the processed stuff on the shelves and visit your local farmers market instead. It makes a world of difference in the flavor of your meals, too!

Blue Zone living really just comes down to taking care of your overall health. With these recipes and being active and physically participating in your community, you’re already on your way to healthier living!

Want to learn more about how BodyBio PC and Balance Oil can be part of a healthy, Blue Zones-approved lifestyle? Check it out:

• BodyBio PC
• BodyBio Balance Oil