Blue Zones Ignite Outer Banks

Inspired by: Okinawa, Japan, a blue zones community

Recipe adapted from Cooking in Chinglish

Serving Size: 1 cup

Calories: 60 Carbohydrates: 14 g Protein: 2 g

Ingredients:

• 2 cucumbers, thinly sliced
• 1/4 cup rice vinegar
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp sugar
• 1/2 tsp red pepper flakes
• 1 tbsp sesame seeds
• 1 green onion, thinly sliced

Instructions:

1. In a bowl, combine rice vinegar, soy sauce, sesame oil, sugar, and red pepper flakes.
2. Add cucumbers, sesame seeds, and green onions. Toss to coat evenly.
3. Chill for at least 30 minutes before serving.

Inspired by: Sardinia, Italy, a blue zones community

Recipe adapted from La Cucina Italiana

Serving Size: 1 cup

Calories: 100 Carbohydrates: 19 g Protein: 6 g

Ingredients:

• 1 can mixed beans (kidney, black, pinto), drained and rinsed
• 1 leek, sliced
• 4 tbsp olive oil, divided
• 4 tomatoes
• 1 clove garlic, peeled
• 4 slices whole grain bread
• 1 tbsp lemon juice
• Salt to taste

Instructions:

1. Boil mixed beans in unsalted water for 10 minutes. Drain.
2. In a pan, heat 2 tbsp olive oil. Cook leeks with a splash of water over low heat for 18-20 minutes.
3. Score tomatoes with a cross-shaped cut, boil for 1 minute, then peel, remove seeds, finely chop, and add to the leek mixture. Cook for 10 minutes, seasoning with salt.
4. In another pan, heat remaining olive oil and toast garlic until fragrant. Remove garlic and toast bread in the flavored oil until golden brown. Cut slices in half.
5. Serve bean mixture over toasted bread halves, drizzle with lemon juice.

Inspired by: Ikaria, Greece, a blue zones community

Recipe adapted from Vikalinka by Julia Frey

Serving Size: 1 entree salad

Calories: 314 Carbohydrates: 44 g Protein: 8 g

Ingredients:

• 1 cup orzo pasta
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 1/2 tsp dried oregano
• Salt and pepper to taste
• 2 zucchinis, sliced lengthwise
• 1/2 cup Kalamata olives, pitted and chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Cook orzo according to package instructions. Drain and toss with 1 tbsp olive oil, lemon juice, oregano, salt, and pepper.
2. Preheat grill or grill pan over medium-high heat. Grill zucchini slices until tender and grill marks appear, about 3-4 minutes per side.
3. Let orzo cool to room temperature. In a large bowl, combine orzo with grilled zucchini, olives, cherry tomatoes, red onion, and feta cheese (if using).
4. Chill in the fridge for at least 30 minutes before serving.

Inspired by: Nicoya, Costa Rica, a blue zones community

Recipe adapted from Suwannee Rose

Serving Size: 3-cup entree

Calories: 315 Carbohydrates: 45 g Protein: 10 g

Ingredients:

• 1 small pumpkin, peeled, seeded, and cubed
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• Salt and pepper to taste
• 1 onion, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 tsp dried herbs (such as thyme or rosemary)
• 1 cup corn kernels
• 1 can black beans, drained and rinsed
• 4 cups arugula
• Fresh herbs for garnish (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Toss pumpkin cubes with salt, olive oil, and apple cider vinegar. Spread on a baking sheet and roast for 20-30 minutes, stirring every 10 minutes, until tender.
2. In a skillet, sauté onion and celery until translucent. Stir in red bell pepper and dried herbs.
3. Add corn and black beans to the skillet. Simmer for 5 minutes, stirring occasionally.
4. To assemble bowls, divide arugula among serving bowls. Top with corn and black bean mixture, and roasted pumpkin cubes.
5. Garnish with fresh herbs if desired. Serve immediately.

Inspired by: Inspired by Ikaria, Greece, a blue zones community

Recipe adapted from Olive Tomato

Serving Size: 1 entree salad

Calories: 350 Carbohydrates: 65 g Protein: 9.4 g

Ingredients:

• 2 sweet potatoes, cubed
• 2 tsp olive oil
• 1/2 tsp garlic powder
• 1 can chickpeas, drained and rinsed
• 1/4 cup sliced almonds, toasted
• 2 tbsp chopped parsley
• 4 tsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss sweet potatoes with 2 tsp of olive oil and garlic powder. Roast for 20 minutes.
2. Combine 4 tsp olive oil with lemon juice to make the dressing.
3. In a serving bowl, gently mix chickpeas, roasted sweet potatoes, almonds, parsley, and dressing. Season with salt and pepper.

Inspired by: Okinawa, Japan, a blue zones community

Recipe adapted from Vanilla and Bean

Serving Size: 2 cups

Calories: 215 Carbohydrates: 36 g Protein: 10 g

Ingredients:

• 1/2 cup cashews
• 1 cup edamame, shelled
• 8 oz whole wheat noodles
• 2 bell peppers, thinly sliced
• 2 carrots, julienned
• 1 cup frozen peas, thawed
• 1 cup shredded cabbage
• 2 scallions, thinly sliced
• 2 tbsp sesame seeds
• 1/4 cup chopped fresh herbs (such as cilantro or basil)
• 1/4 cup tamari or soy sauce
• 2 tbsp sesame oil
• 1 tbsp agave nectar or honey
• 1/4 tsp cayenne pepper
• Juice of 1 lime
• 1 tbsp grated fresh ginger

Instructions:

1. Preheat oven to 350°F (175°C). Toast cashews on a baking sheet for 13-15 minutes until golden brown. Chop and set aside.
2. Boil edamame in water for 5 minutes. Rinse with cold water and set aside. Reserve boiling water for cooking noodles.
3. Cook noodles in reserved boiling water until al dente. Drain and rinse under cold water.
4. In a small jar, combine tamari (or soy sauce), sesame oil, agave nectar (or honey), cayenne pepper, lime juice, and grated ginger. Shake well to combine.
5. In a large bowl, combine cooked noodles, bell peppers, carrots, peas, shredded cabbage, scallions, sesame seeds, chopped herbs, and toasted cashews.
6. Pour dressing over the noodle mixture and toss to combine. Chill in the refrigerator for at least 30 minutes before serving.

Inspired by: Nicoya, Costa Rica, a blue zones community

Recipe adapted from Blue Zone Bento and Love & Lemons

Serving Size: 1 cup

Calories: 291 Carbohydrates: 45 g Protein: 9 g

Ingredients:

• 1/2 cup chia seeds
• 2 cups unsweetened almond milk
• 1 cup diced mango
• 1 cup diced pineapple
• 1 banana, sliced
• 1/4 cup shredded coconut
• 1/4 cup chopped nuts (such as almonds or walnuts)
• 2 tbsp honey
• Juice of 1 lime

Instructions:

1. In a 3-4 cup jar with a lid, combine chia seeds and almond milk. Chill in the refrigerator for 12-18 hours until thickened.
2. In a large bowl, mix together diced mango, pineapple, banana, shredded coconut, and chopped nuts.
3. In a separate bowl, whisk together honey and lime juice. Pour over the fruit mixture and gently toss to combine.
4. Spoon chia pudding into serving bowls. Top with tropical fruit mixture.

Inspired by: Loma Linda, California, a blue zones community

Recipe adapted from Kathy’s Vegan Kitchen

Serving Size: 1 entree salad

Calories: 316 Carbohydrates: 42 g Protein: 6 g

Ingredients:

• 2 apples, diced
• 1 cup seedless grapes, halved
• 1/2 cup celery, diced
• 1/2 cup walnuts, chopped
• 1/4 cup dried cranberries
• 1/2 cup vegan mayonnaise
• 1 tbsp lemon juice
• Salt and pepper to taste
• Optional: 3 cups cooked and cooled farro

Instructions:

1. In a large bowl, combine diced apples, halved grapes, diced celery, chopped walnuts, and dried cranberries.
2. In a small bowl, whisk together vegan mayonnaise and lemon juice. Pour over the fruit and nut mixture. Toss to coat evenly.
3. Season with salt and pepper to taste.
4. For added protein and fiber, add cooked and cooled farro (optional).
5. Refrigerate for at least 1 hour before serving.

Inspired by: Loma Linda, California, a blue zones community

Recipe adapted from Loma Linda University Health

Serving Size: 1 1/2 cups

Calories: 315 Carbohydrates: 42 g Protein: 8 g

Ingredients:

• 8 oz whole wheat pasta
• 2 cups vegetable broth
• 1/2 tsp salt
• 1/4 tsp red pepper flakes
• 1 leek, chopped
• 1 tbsp lemon juice
• 1/2 cup grated Parmesan cheese
• 1 bunch asparagus, trimmed and chopped
• 1 can white beans, drained and rinsed

Instructions:

1. In a medium pot, combine pasta, vegetable broth, salt, red pepper flakes, and chopped leek. Cook over medium heat for 10 minutes or until pasta is cooked, stirring occasionally.
2. Remove from heat. Stir in lemon juice, grated Parmesan cheese, chopped asparagus, and white beans.
3. Stir until cheese is melted and ingredients are well combined. Remove any excess liquid if desired.
4. Serve hot or cold.

Inspired by: Sardinia, Italy, a blue zones community

Recipe adapted from La Cucina Italiana

Serving Size: 1 cup

Calories: 215 Carbohydrates: 36 g Protein: 10 g

Ingredients:

• 1/4 cup raisins
• 1 tbsp olive oil
• 2 zucchinis, thinly sliced
• 2 tbsp lemon juice
• 1/4 tsp crushed red pepper flakes
• 1/2 tsp curry powder
• 1/2 tsp mustard
• 1 cup green beans, chopped
• 1 cup Lima beans, boiled and drained
• 1/4 cup shredded coconut
• 1/4 cup chopped cilantro
• 1/4 tsp ground turmeric
• 1/4 tsp black pepper

Instructions:

1. Soak raisins in warm water for 15-20 minutes, then drain and squeeze out excess water.
2. Heat olive oil in a pan over medium heat. Add sliced zucchinis and cook for 1 minute until just softened. Remove from heat.
3. In a small bowl, whisk together lemon juice, crushed red pepper flakes, curry powder, and mustard. Gradually whisk in olive oil until well combined.
4. Bring a pot of salted water to a boil. Add green beans and cook for 5 minutes until tender. Drain and rinse under cold water. Chop into bite-sized pieces.
5. In a large bowl, combine cooked green beans, Lima beans, raisins, shredded coconut, chopped cilantro, ground turmeric, black pepper, and cooked zucchinis.
6. Add dressing to the salad and toss well to coat. Season with salt to taste.
7. Serve with toasted bread.