20+ Blue Zone Soup Recipes (2024)

FAQs

What soup do the longest living people eat? ›

There is one recipe the "world's longest living family" swear by and it even has a doctor's seal of approval. Many times we've heard of the 'miracle' cure to living longer and protecting our body - but one recipe that has stood the test of time is minestrone soup.

What is this? There are a lot of versions of Sardinian minestrone around but most start with is a soffritto (onion, celery and carrot) and then layers vegetables, beans and broth.

While it's known for its rugged coastline and welcoming hospitality, one of the most intriguing facts is that the islands, particularly the areas of Ogliastra, Barbagia di Ollolai and Barbagia of Seulo, are designated a 'Blue Zone'—a region of the world where people live much longer than average.

The best of the best longevity foods in the Blue Zones diet are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards.

According to the Taste Atlas Awards, the international food database, the Filipino favorite, Sinigang, is hailed as the best soup in the world.

In blue zones regions, the routine is similar. Ideally, breakfast or the first meal of the day consists of protein, complex carbohydrates (beans or veggies) and plant-based fats (nuts, seeds, oils) and a majority of the day's calories are consumed before noon.

Ingredients- 2 Tbs olive oil; 1 onion diced (1 cup); 1 celery diced; 1 carrot, peeled & diced; 1 zucchini, chopped; 2 tsp minced garlic; 14 oz can diced tomato; 32 oz vegetable stock; 1 bay leaf; 1 1/2 Tbs Italian seasoning; 2 Tbs tomato paste; 15 oz canned small white beans, rinsed drained; 15 oz canned kidney beans ...

As the soup diet usually only lasts for 7-14 days, it's not recommended in the long term. The NHS also highlights how very low-calorie diets like this often lead to short term weight loss, but it's likely that you'll put some or all of the weight back on once you go back to eating normally.

One of the most popular soup diets, the cabbage soup diet is a 7-day eating plan that involves eating a chicken- or vegetable-broth-based soup that contains cabbage and other low carb vegetables. In addition to cabbage soup, you can also have one or two other low calorie foods, such as skim milk or leafy greens.

The Cabbage Soup Diet is not suitable for long-term use because it lacks key nutrients. Despite some uncomfortable side effects, trying it for 1 week will probably not lead to significant side effects for most people without health concerns.

What do Sardinians eat for breakfast? ›

Sardinians start their mornings with a nutritious and hearty meal that consists of simple yet wholesome foods. A typical Sardinian breakfast often includes whole-grain bread, sheep's milk or goat's milk cheese, and a strong cup of espresso.

The classic Sardinian diet consists of whole-grain bread, beans, garden vegetables, fruits, and, in some parts of the island, mastic oil. Sardinians also traditionally eat pecorino cheese made from grass-fed sheep, whose cheese is high in omega-3 fatty acids. Meat is largely reserved for Sundays and special occasions.

Follow a mostly plant-based diet – Blue Zone centenarians follow a predominantly plant-based diet, eating 95-100% plant-based. They primarily eat a variety of in-season fresh vegetables and fruits, whole grains and beans.

“When you look at the longest-lived of people in the world, whether you're in Asia, Europe, Latin America, United States, they're eating 90% -100% whole food plant-based,” says Dan Buettner. “The five pillars of every longevity diet in the world are wholegrains, greens, tubers like sweet potatoes, nuts, and beans.

Beans, wholegrains and garden vegetables are the cornerstone of all the longevity diets. Nuts are also a common food eaten. Yet even between the different Blue Zone communities, there is diversity in the foods they eat showing there is no one single 'right' way to eat, only flexible guidelines.

A balanced diet of survival food will ensure that your body is getting all the protein, carbs, minerals, and vitamins it requires to remain healthy. If you could only select five foods to survive on, potatoes, kale, trail mix, grains, and beans would get you pretty far.