# Blue Zones # cook with me

Blue Zones Recipes | What's for Dinner?


Welcome to an all new What's for Dinner episode... This time we are looking at Blue Zone recipes. What are the blue zones? The Blue Zones are the five regions in the world where, statistically, people live the longest. They are identified as Sardinia, Italy; the islands of Okinawa, Japan; Nicoya Peninsula in Costa Rica; Ikaria, Greece; and Loma Linda, California and were researched by Dan Buettner, who is the founder of Blue Zones. You can find Dan's book on Blue Zones here.   

It is helpful to analyze the diets of these Blue Zones. What do the people in these zones eat regularly? In today's video I've adapted some easy Blue Zone recipes for your own kitchen. 

Thank you to Bright Cellars for bringing us today's video. 

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Hearts of Palm Ceviche I originally came across this recipe on the Blue Zones website. You can check out the original recipe here.  I modified the recipe and am very happy with the final result. I added mango, green onion, and a few more tweaks. My printable recipe is below. 

Hearts of Palm Ceviche

Hearts of Palm Ceviche


  • 1 14oz can Hearts of Palm, drained & chopped
  • 1/2 small sweet onion, chopped
  • 1 red bell pepper, diced small
  • 1 mango, chopped in small cubes
  • 1 small jalapeño, diced
  • 2 green onions, chopped
  • 1 handful of cilantro, chopped
  • juice of one lime
  • salt and pepper to taste


  1. Combine all ingredient in a medium bowl. Squeeze lime on top and season with salt and pepper to taste. Serve with blue corn ships or melba toast.

Pumpkin Marinara Pasta This recipe was adapted from the Blue Zones Website I added more pumpkin than the original recipe suggests and it turned out well. I like the creaminess of this sauce. 
Pumpkin Marinara Pasta

Pumpkin Marinara Pasta


  • 1 package penne pasta
  • 1/2 onion, chopped
  • 2 garlic cloves, minced
  • 2 Tbs extra virgin olive oil
  • 1 15 oz can pumpkin puree
  • 1 28 oz can diced or whole tomatoes
  • 1/2 cup vegetable broth
  • 2 sprigs of thyme
  • 2 teaspoons chopped oregano
  • 1 small handful of basil, shredded
  • salt and pepper to taste
  • 1/2 tsp ground cinnamon
  • Parmesan cheese


  1. Cook pasta according to the package directions. Drain and set aside.
  2. In a skillet on medium low heat, sauté your chopped onion and minced garlic until brown. Add the pumpkin, tomatoes, broth, herbs, cinnamon, salt and pepper. Simmer for 20 minute on low. Serve over pasta. Top with parmesan cheese and extra basil.

Avocado Fettuccini This recipe was adapted from the Loma Linda University Health Website This is the easiest recipe! The sauce is made in the blender or food processor... 
Avocado Fettuccini

Avocado Fettuccini


  • 8 oz dry Fettuccini noodles
  • 1 large avocado, medium ripe
  • 3 cloves of garlic
  • 1 lemon, juiced
  • 1 handful of herbs (basil, parsley)
  • 1/4 cup liquid (milk, almond milk, oat milk, or water)
  • 1/4 cup parmesan cheese


  1. Boil water and cook the noodles according to the package directions. Drain noodles and set aside.
  2. In a blender or food processor mince the garlic and fresh herbs. Add the lemon juice, avocado, milk, and parmesan cheese. Add more liquid, if needed to thin out the sauce. Pour sauce on top of noodles and toss to coat. Sprinkle with extra parmesan cheese, if desired. Enjoy!

Pearled Barley and Pea Risotto This recipe was adapted from the Loma Linda University Health Website

Pearled Barley and Pea Risotto

Pearled Barley and Pea Risotto


  • 1 Tbsp oil
  • 1 small onion, chopped
  • 1 1/2 cup peas and carrots, cooked
  • 2 cups pearled barley, cooked
  • 1/2 -1 cup vegetable stock
  • 1 - 2 Tbsp heavy cream
  • 1/4 cup parmesan cheese, divided
  • 1 Tbsp - Parsley, chopped


  1. Heat the oil in a large saucepan over medium heat. Add the onion and cook until it begins to brown. Add the cream and barley. Reduce the heat to medium low and add the vegetable broth a quarter cup at a time until the barley absorbs the liquid and turns creamy. Stir in the cooked peas and carrots, 1/4 cup parmesan, and parsley. Top servings with extra parmesan cheese, if desired. Enjoy!


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Thank you for watching today's video. I hoped you enjoyed learning about the Blue Zones! Let us know how the recipes turn out in your home. See you soon! 

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Anna said...

Today Russia have been started war againist Ukraine. It'so frightful and we have no way to run. Asking for your prairs!

The Daily Connoisseur said...

We are praying for you, Anna! And your whole country. I am so sorry you are going through this. ♥️ Jennifer

Karen said...

Praying for you and your country, Anna!

Rebekah said...

Praying for you and your country, Anna🙏🏻❤️ May God bring peace and wisdom.

APKfun said...

Hope peace to all people in the world!

btw, it's such a good suggestion for dinner! those recipes are quite easy to follow.

Melanie Birch said...

Prayers for you and your country Anna! ❤

Kimberly P. said...

Thank you so much for sharing all of these delicious-sounding recipes, Jennifer! I tried the Avocado Fettuccini over the weekend, and it's definitely a keeper ♥ I ended up doubling the recipe so we could have leftovers during the week, and while it still turned out great, but I would recommend just using the juice of 1 lemon instead of 2 (unless you really like lemon!). Also, the grocery store was sparse on herbs due to the weather where I live, so I subbed in some baby spinach along with the basil, cilantro and flat-leafed parsley I had, and it tasted wonderful! I also wanted to share that my whole family agreed that this pasta dish tasted "like Spring" and was very filling.