Blue Zones Loma Linda Diet Soup Recipe
How to Lose 15-20 Pounds by Eating Soup
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Author and explorer Dan Buettner spent seven years traveling the globe on a mission to unlock the secrets behind longevity. He learned first-hand from the people who have lived the longest how they have managed to do so.
What Is A Blue Zone?
A Blue Zone is a place in the world where higher percentages of the population live astoundingly long lives. Residents of a Blue Zone are able to retain health and vitality well into their 80s, 90s, and 100s.
The Barbargia region in Sardinia, Italy (where the Blue Zone phenomenon primarily affects men); Okinawa, Japan; Nicoya, Costa Rica; Loma Linda, California.
In Sardinia, most of the centenarians drink goat's milk for breakfast, walk 6 miles a day, love to work, and spend most of their day in the pastures. Also, their sense of humor helps them shed stress, and their devotion to family provides invaluable support.
In Sardinia, Tonino Tola is 86. He's a shepherd who drinks wine mid-morning, mid-afternoon, and again with friends at night. His work ethic and love of family and the fact that he is profoundly religious contribute to his longevity.
In Okinawa, Ushi is 104. She wakes every morning at 6 a.m., drinks miso soup and green tea, spends two or three hours in the garden to reduce stress, eats lunch with her children and grandchildren, takes a nap, and at 5 she sits around with lifelong friends and drinks sake. She has a light dinner and is in bed soon after sunset, sleeping seven hours a day.
In Nicoya, Abuela Panchita is 102. She has woken up at 4 a.m. most of her life and has a great "longevity diet" consisting of tortillas and beans. Her son, Tommy, who is 80 years old, comes to see her every morning at 7.
Special thanks to Dan Buettner for sharing the secrets behind longevity and to National Geographic Books for giving everyone in our studio audience a copy of his new book, "The Blue Zone."
Sardinian Secrets: Foods of the Longest-Lived
In Blue Zones, such as Sardinia, people live to 100 at unusually high rates. Learn what their diets and lifestyles have in common.
Efisio Farris immigrated to America from his native Orosei, Sardinia, more than 20 years ago. When he moved to Dallas and opened his first restaurant, Pomodoro, it was the only Sardinian-influenced restaurant in America at the time. Since then, Farris has made it his mission to bring a bit of the island’s lifestyle to American diners.
“People ask me, ‘Why did you leave Sardinia?’ I tell them I never left―I brought Sardinia with me,” he says. At first, when Sardinian ingredients were scarce in this country, Farris traveled home and toted them back in his suitcase. Now he shares the island’s food through an import business called Gourmet Sardinia, cooking classes, and a cookbook, Sweet Myrtle and Bitter Honey, plus restaurants in Dallas and Houston.
As it happened, he was onto something big. Located off the western coast of Italy, Sardinia is the second largest island in the Mediterranean, boasting nearly 1,100 miles of shoreline and a bounty of wild and cultivated fare. Sardinia’s people also live long, making the island what National Geographic has identified as a Blue Zone―one of those rare places in the world (along with Okinawa, Japan; Seventh Day Adventists in Loma Linda, California; and Costa Rica’s Nicoya Peninsula) where people often live past 100. It’s so common that islanders have an expression in the native dialect, Sardo: A Chent’Annos (“May you live to be 100”).
This would have come as no surprise to Farris’ grandfather, Mannoi Nicola, who lived to 107. “My grandfather would say he lived the same way forever,” he recalls. That way included specific qualities Sardinia shares with other Blue Zone communities: close family and community relationships, plenty of socializing, nearly constant moderate physical activity, and a largely plant-based diet.
The distinctive flavors of Sardinian cuisine are not just Italian in origin but a hybrid of influences. Starting with the Phoenicians and followed by Carthaginians, Romans, Arabs, Moors, and Spanish, among others, the island was occupied by nearly every Mediterranean power for more than 2,500 years, until it became part of Italy in 1861.
This layered culinary heritage is evident in a number of Sardinian foods, such as pasta. While spaghetti is a centuries-old and popular pasta shape from “the continent” (as many Sardinians call Italy), others like fregula (a pasta of Moorish origin that resembles Israeli couscous) and malloreddus (small, chewy dumplings) are unique to the island and not widely known beyond Sardinia.
Conquerors who came by sea drove the people to the island’s interior. “The sea was ugly, nothing but trouble,” Farris explains. “That was where the invaders came from. They kept coming, so my people moved inland, where there were better pastures anyway.” (Blue Zone researchers say that cultural isolation may also have contributed to the islanders’ longevity.) As a result, many of Sardinia’s cherished foods are land-based. “Meat and cheese, pasta and bread, Sardinia is a nation of shepherds,” Farris says. In Sardinia, sheep supposedly outnumber people three to one.
Yet Sardinians didn’t entirely turn their backs on the sea. Islanders gathered shellfish on the coast for traditional dishes like sa fregula (a broth-based, saffron-infused soup with fregula and clams). Fishermen in small boats patrol rivers and the shore for grey mullet. The roe is extracted from the fish, salted, dried, and pressed to form bottarga. Farris’s grandmother made a dish by simply tossing cooked spaghetti with garlic and olive oil, and sprinkling freshly grated bottarga over the top.
Farris prepares the same dish for his family, and sometimes adapts his grandmother’s recipe by adding tomatoes.
Another favored Sardinian ingredient, pane carasau (Sardinian music bread), is a thin, twice-baked flatbread. Its name originates from the bread’s resemblance to the ancient parchment on which the island’s sacred music was written. “Every month we’d make enough for the weeks ahead,” Farris says. “In the poorest times, if you had a little bread, you had a lot.”
Simple, seasonal fare
The hallmark of Sardinian hospitality is welcoming people to the table, and even in times of scarcity, guests can count on the finest a family has to offer. There’s an expression in Sardo: Sa cuchina minore no timet su fuste―“Simple cuisine makes the home great.” The best recipes are rustic, hearty, straightforward preparations.
“Every family grows something,” says Farris. “What one family doesn’t have, another provides. My father gives you eggplants; you give him tomatoes.” Fennel, asparagus, mushrooms, myrtle, and other foods still grow wild, and foraged ingredients find a home in recipes alongside cultivated produce.
That sustainable, interdependent way of life was essential to survival and key to residents’ long lives. It may seem like time stands still on this island, but in fact, it has come full circle. The Sardinian approach to food is the way of the past and the future.
Big-Batch Adventist Vegetable Soup
In the Blue Zones area of Loma Linda, Seventh-Day Adventists gather for community meals after church or host family dinners on the Sabbath. By surrounding themselves with like-minded friends and family, they support each other’s healthy behaviors and create strong relationships. This potato and vegetable soup recipe can feed a crowd, so gather your friends and share a cozy evening together.
4 carrots, diced
4-6 stalks celery, diced
1 big handful diced shallots
½ cup of sliced peppers (red, yellow)
2 tablespoons olive oil
4 potatoes, large dice
4 sprigs oregano
1 teaspoon of Better than Bouillon vegetable base
½ cup of carrot juice
12 cups vegetable broth (We recommend Imagine Vegetable Broth)
Large handful of lentils and/or brown rice
2- 3 dollops of white, rose wine or bourbon (optional)
1 tangerine or small orange (1/2 zest, and all juice)
Handful chopped flat leaf parsley (optional)
- Saute carrots, celery, shallots, and peppers in 2 tablespoons of olive oil for about 3 minutes.
- Add broth and all other ingredients except for citrus and parsley.
- Turn up heat to boil and turn down to low-med to simmer.
- Simmer for 45-50 minutes.
- Finish by squeezing in citrus juice and zest and parsley (if using).
Note: Customize this soup as you like! You can replace the lentils and/or brown rice with tofu or cooked grains or pasta towards the end of cooking time. Peas or edamame are also good additions.
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20.11.2017 11:2 pm Updated by Admin
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