The Blue Zones Kitchen 100 Recipes to Live to 100 Book Buy
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I'm a vegetarian who eats many plant-based meals, and all of these recipes are not vegetarian or plant-based; however, from the 100 recipes, there are many I'd love to try. Sweet potatoes and lentils are staples in our house, and I c
Have you heard of the Blue Zones? Those regions of the world known for the longevity of their populations? Ever since reading and listening to How Not to Die by Dr. Michael Greger, I am all about using food as medicine and living a longer, healthier life as a result.I'm a vegetarian who eats many plant-based meals, and all of these recipes are not vegetarian or plant-based; however, from the 100 recipes, there are many I'd love to try. Sweet potatoes and lentils are staples in our house, and I could eat them at most every meal.
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.
Overall, I'm pleased to have this cookbook in my arsenal and can't wait to try some recipes out soon.
I received a gifted copy from the publisher. All opinions are my own.
Many of my reviews can also be found on my blog: www.jennifertarheelreader.com and instagram: www.instagram.com/tarheelreader
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They are all high in protein and NO meat. One of my favorite cookbooks for sure.
What are their secrets? Blue zone diets use the same group of 20 ingredients, with less variety than most diets. People in the blue zones eat more cruciferous vegetab
Want to live to be 100? The Blue Zones Kitchen shares recipes eaten by people in the blue zones of the world. What are the blue zones? They are the five areas of the world where people live the longest lives. The blue zones are Sardinia; Okinawa, Japan; Ikaria, Greece; the Nicoya Peninsula in Costa Rica; and Loma Linda, California.What are their secrets? Blue zone diets use the same group of 20 ingredients, with less variety than most diets. People in the blue zones eat more cruciferous vegetables. They make beans tasty. In the blue zones, people use olive oil. Foods in the blue zones are supplemented with fresh herbs and spices. The people in blue zones eat more fiber than most people, and they drink red wine.
Am I going to change my diet to match the diets of those in the blue zones? No. The meals in the book do not appeal to me. There was not a single recipe I was interested in trying. I'd rather live a little less long.
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Diğer bir kon
Blue Zone'larda ne kadar çeşitli sebze ve meyve tüktildiğinden bahsedilip duruluyor. Ben de bu kitapta sebze yemeyi daha ilginç hale getirecek tarifler bulmayı ummuştum. Gelin görün ki Ikaria'nın (Yunanistan) tariflerinden başka bölgelerin tarifleri ya uygulanabilir değil ya da patates veya hamurdan oluşuyor. Zaten o kadar fazla patates ve hamur tarifi gördüm ki gerçekten şaka gibiydi. Hem gökkuşağını yiyin önerisi, hem tamamen sarı renginden oluşan tabaklar... Nasıl bir çelişki bu?Diğer bir konu da yemekleri zoraki vegan yapmaları. Kimse beni o çorba tariflerinde, geleneksel olarak kemik suyu, balık sosu ya da bilimum bir hayvansal içerik olmadığına inandıramaz. Yani dünyanın farklı yerlerinden "otantik" yemekleri göstermek için bir kitap yazıyorsun ama yazdığın yemeklerin içinden malzeme ayıklıyorsun kafana göre.
Son olarak Ikaria'nın tariflerinden zeytinyağlı yaprak sarmayı gördüğümde kitabı duvara çarpasım geldi. Hayatımda gördüğüm en dandik sarma tarifi. Türk olmasam yutucam. O tarifi gördükten sonra kitabın değeri bende sıfırlandı zaten ve geleneksel tariflerin içinden kafalarına göre malzeme eledikleri de kanıtlanmış oldu.
Blue Zone'lara meraklıysanız bu kitabı pas geçmenizi öneririm.
Kitapla kalın...
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I've tried three of the recipes—roasted vegetables, sweet potato tarts, and a ratatouille—and all were approachable and included ingredients I was easily able to find at my local grocery store (some ingredients might be a little tougher). The sweet potato tart
The Blue Zones Kitchen includes recipes from the so-called "blue zones," areas where the residents (particularly older ones who adhere to the more traditional diets) live longer than anywhere else on Earth, largely because of what they eat.I've tried three of the recipes—roasted vegetables, sweet potato tarts, and a ratatouille—and all were approachable and included ingredients I was easily able to find at my local grocery store (some ingredients might be a little tougher). The sweet potato tart recipe did tell me to use far more potatoes than I actually needed for the filling, but otherwise the recipes worked and were delicious. I would be interested in making more or even purchasing a copy of the book to consult, since I initially borrowed it from the library.
I've seen some complaints in other reviews that the recipes aren't "really" healthy because they sometimes include things like white rice and sugar, but the book is a record of what people in these areas actually eat—and they sometimes eat sugar. If you want a zero sugar diet, that's a different cookbook. However, in addition to the recipes, The Blue Zones Kitchen includes information on the general diet of each area, the staple foods in each area that promote longevity (such as olive oil or sourdough bread), and other habits that the residents have. This means that, while sugar is eaten, the people don't have dessert every day. (Also, the sweet potato tarts I made had no sugar in the actual sweet potato filling, just some brown sugar sprinkled on top, so it's clear how this would be a much healthier dessert option than, say, a cupcake.) Similarly, the people in these areas do eat meat but rarely, so the authors decided to make all recipes vegetarian (though I think fish might be mentioned occasionally).
A communal approach to food and strong social networks all also important for longevity, and the book clarifies this time and again. It's not just about cutting out bad foods or eating the "superfoods;" it's a whole approach to food and living.
If you're looking for a straightforward cookbook with simple whole ingredients and approachable recipes, I would recommend this. I don't personally cook a lot simply because I find it a bit boring and I have other people in my life who actually enjoy cooking, but I had no problem with any of the recipes I attempted so far, and I thought the meals turned out great. (I also generally do like vegetables and prefer them to meat, however, so I can see how that might play a factor.)
More reviews at Pages Unbound.
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I found it interesting that fewer ingredients seems to also have a huge impact. The book is broken into five places which are part of the blue zones. Food is not the only element that grants long life - walking, love, simplicity, community.
So many that I want to make but to first try:
Sardinia:
Minestrone Three Ways
Quick Greens and Onions
O
I found it interesting that fewer ingredients seems to also have a huge impact. The book is broken into five places which are part of the blue zones. Food is not the only element that grants long life - walking, love, simplicity, community.
So many that I want to make but to first try:
Sardinia:
Minestrone Three Ways
Quick Greens and Onions
Okinawa:
Dashi Broth
Tofu Steak with Miso Mushrooms
Steamed Purple Sweet Potatoes
Nicoya:
Culantro Coyote (new ingredient to me)
Hearts of Palm Ceviche
Bean Souo Three Ways
Horchata
Ikaria:
Baked rosemary chickpeas
Eleni's Sourdough Bread
Loma Linda:
Coconut Chia Pudding
Walnut "Meat" Loaf
Veggie No-Meat Balls (with aquafaba- new to me, but is chickpea liquid)
Part of a recipe- tofu ricotta
No Tuna Tuna Salad
TLT Sammy (tempeh, lettuce, tomato)
The author has identified the areas where people live the longest and explored their lifestyles and diet. There are a lot of delicious sounding recipes in this book. I need a copy so I can try these recipes.
Can't wait to start trying these recipes! I've made a few and they are delicious which helps when trying to eat healthy
Beautiful Photography
Quite frankly, I must say that I've enjoyed the photography every bit as much as the recipes. The photographer, David McLain, captures the essence of these people in such a way that the wholesomeness and simplicity of their lives seems to jump off the pages at you. The photography makes you want to "be where they are", "live as they live" and yes, "eat as they eat". McLain displays the unique beauty in the brand of poor person that really isn't lacking anything and in fact possesses much to be desired. A reader can gain motivation from this book to exercise their own communal organizations and similarly express their healthiest local recipes.
Taste is More Than Skin Deep
Anyone addicted to only superficial taste isn't going to like the recipes in this cookbook. The people who will enjoy this cookbook are those who can experience food beyond just the tongue sensation. Just as beauty is more than skin deep, so taste extends beyond mere taste bud sensations. There is a taste and enjoyment that arises with the knowledge that you are consuming substances which enhance your health and contribute to your vitality. And there is a wonderful peace in knowing that the substances you are consuming were not produced in a way that harms other humans or other animals. As your taste develops beyond the sugary and greasy sensations that dominate most of the world, you will experience subtle flavors that you never really noticed much before, if at all. The author says that once you "stop napalming taste buds with fat, sugar, and salt, nuanced flavors emerge from food, and textures become more pronounced."
Geography & Community Matter
Of interest is that the people portrayed in this book may not be so self-disciplined as to maintain these heathy diets on their own, so much as they are nudged into this discipline by their surroundings and in many cases by poverty. This book implies that the benefits of longevity stems not only from diets, but also from decreased stress, simpler environments, a sense of community, and more rigorous daily exercise. The exception to this may be the folks in Loma Linda, California who are Seventh-day Adventist's and who cite Genesis 1:29 as their basis for forsaking meats and eating only plants, herbs, seeds and fruits.
Freshness Matters
Many of the ingredients for these recipes are fresh out of the wild or self-maintained gardens. The primary ingredients are plant-based-fare such as fruits (papaya, coconut, avocado, pineapple, blueberries), herbs, vegetables, tubers, nuts, beans (black beans, lentils, garbanzo, white beans), whole grains, and greens (spinach, kale, fennel fronds, parsley, beet tops, turnip tops, chard, collards). These are the kinds of things that can often be self-produced, collected, or acquired relatively inexpensively. Many of the recipes are soups or stews that can be created for many and stored in the refrigerator for long periods.
A Pictorial Food Guide
It's amazing how many people don't know what certain food components look like and therefore have a hard time finding them in the grocery store. I had never cooked with fennel or leeks until reading this book. Of great help is a wonderful pictorial included at the end that shows nice illustrations of nearly all of the ingredients, even herbs.
A Summary of the Books Important Tips About Eating
• Eat more cruciferous vegetables (broccoli, cabbage, cauliflower, onions, cabbage, etc.) because they help slow the metabolism.
• Eat less or no meat, eggs or sugar. If you consume eggs be sure they are free-range without hormones or antibiotics. Skip any product that lists sugar among its first 5 ingredients. Canned pork products have been rated as cancer-causing by the World Health Organization as smoking
• Eat fresh herbs (rosemary, oregano, sage, mint, garlic, turmeric, cilantro, myrtle, thyme, saffron, etc.). The author equates herbs to a "live medicine chest".
• Grow a garden; at the very least a herb garden. You'll need it for a daily supply of fresh herbs.
• About 8 pounds of bacteria live in your gut, some good, some bad. The toxin-producing bacteria feed off of the meat and eggs you eat, while the healthier bacteria like fiber.
• Drink red wine in moderation as it nearly triples your ability to absorb antioxidants and good bacteria. Red wine also works to produce compounds that lower inflammation.
• Eat with friends and family. Consolidate friendships. Share hospitality. Cement family ties by hoisting a glass of red wine at meal time.
• Pause before a meal to express gratitude.
• Fast occasionally.
• Eat a big breakfast and very little at night. Try to do all your eating within an 8-hour window.
• Snack on nuts (almonds, pistachios, brazil nuts, cashews, walnuts or peanuts) every day.
• Eat only sourdough or 100% whole wheat bread. Bleached white flour metabolizes quickly into sugar.
• Olive oil increases good cholesterol and lowers bad cholesterol but use it cold or only lightly warmed. Getting it too hot changes its character from good to bad.
• If you eat fish, eat the middle-of-the-food-chain species that are not exposed to high levels of mercury (sardines, anchovies, cod).
• Use fermentation (sourdough bread, pickled vegetables, wine).
• Avoid soft drinks. Drink only coffee, herb tea, water and red wine (in moderation). Drink at least seven glasses of water daily.
• Don't use too many ingredients. Too many ingredients create molecular stress.
• Stop eating before you feel full.
• Don't ever retire. Maintain a strong sense of being and purpose by committing to social circles and fostering a sense of mutual aid.
• Minimize use of the microwave because it destroys nutrients. Steaming is better.
The Recipe's I've Tried
Sardinia, Italy• Sardinian Flatbread (Page 65) – This recipe produces a dry, paper-like but brittle bread that I didn't find appealing directly, but which has value for its use in other recipes in the book, such as lasagna and pizza-like dishes.
• Pumpkin Fritters (Page 74) – These were delicious but seemed much sweeter and sugarier than seemed healthy. I probably over did it with the confectioners'.
• Chickpea Patties (Page 81) – Gobbled these up very quickly. A wonderful substitute for meat and you can even make sandwiches with them. Okinawa, Japan
• Sweet and Spicy Carrot Medley (page 98). Loved this. It seems to get better the longer you keep it in the refrigerator and you can pull it out quickly for a salad-like side dish anytime.
• Cream of Pumpkin Soup (page 109) – I had never used leeks before I made this and now I've discovered that I love leeks; but always be sure to wash leeks very well, as soil always seems to get trapped in the folds. My garden made an over-abundance of butternut squash and this recipe was a great way to use them. You can really spice this up by increasing the turmeric and cumin, if you like.
• Sweet Potato Bites (Page 125) - These were great. Gobbled them up. Be sure to drain your sweet potatoes well or this will turn out too runny. Nicoya, Costa Rica
• Creamy Butternut Squash Soup (page 149) – Again, got to use up that massive harvest of butternut squash. So easy to grow and so filling!
• Hearts of Palm Ceviche (Page 156) – This is another dish that keeps well in the refrigerator and seems to get better each time you pull it out. You can eat it outright, as a side dish, salad, or as a dip. I often dished it liberally upon sandwiches. Great flavor.
• Black Bean and Potato Soup (Page 163) – It's amazing how good diced potatoes are in the various bean stews included in this book. They are all tasty, but gaseous. Ikaria, Greece
• Summer Ikarian Stew (Page 198) – Great if you love black-eyed peas and collard greens.
• Fennel Pot Pie (page 199) – I didn't even know what a fennel was until I read this book but now I always notice fennel in the grocery store. This is a great dish but complex to make. Using fennel fronds and leeks has aided me in recognizing and differentiating the subtle tastes that emerge in prepared dishes.
• Black-eyed pea salad with mint and onions (page 208) – I used fresh spinach and fresh mint for this one. Mint is a lovely herb and one that your taste buds will appreciate more and more as you leave off sugar.
• Lentil Salad with garlic & herbs (page 218) - Realized that I had all the ingredients for this while I was writing this review so I threw it on the stove. I love lentils. I threw in a little cayenne to spice it up. Turned out great! Very filling.
• Eleni's Sourdough Bread (page 223) – This book inspired me to try my hand at sourdough bread and it's really much easier than I ever imagined, especially if you have a bread machine to do the kneading. Loma Linda, California
• Oatmeal Breakfast Cookies (page 251) – I've actually made these numerous times. Quick and easy to whip up and so tasty and healthy.
• Veggie No-Meat Balls (page 273) – These are tasty but mine came out a bit too dry because I used dry chickpeas. Be sure to use canned chickpeas for these.
• Sweet Potato Black Bean Burger (page 278) – These are a great substitute for meat burgers.
Conclusion
I really love this book. I can't tell you how many times I've thumbed through it and how often I consult if for cooking. In fact, I love it so much that I've been tempted to start shipping multiple copies to all of my friends and acquaintances. My daughter, a licensed nutritionist, brought me to reality on this account remarking: "Dad, everyone won't share your enthusiasm for this cookbook". I realized she was quite right, but lamented this was a very unfortunate truth, for I fear the great majority of us just can't see the incredible beauty and simple truths that emanate from poor people who subsist only on what is abundant for them. The beauty of their quaint simplicity, void of the incessant longing that plagues so many in the world, is captured fully for you in this lovely book.
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