Buettner, who has closely studied the hotspots that are home to the world’s longest-living people, focuses on reconstructing a largely forgotten American diet that closely resembles the eating patterns found in the Blue Zones in this new version. “For the book, I unearthed more than 60 oral histories, scientific reports, and academic papers to reconstruct four traditional early 20th-century American diets,” Buettner explains. “The scope of the work is ethnically and racially diverse – it accurately captures the diets of Mexican Americans, Asian Americans, African Americans, as well as Native Americans.”
The book includes more than 100 plant-based recipes that Buettner says “show the ingenuity of our native peoples and immigrants who brought their centuries-old cooking techniques from the Old World and blended ingredients from the New World. to produce ingenious foods”. it can help you live to be 100. He also notes that the data-based representation of what Americans actually ate a century ago closely represented what was found in his original Blue Zone research.
For a peek inside the book, Buettner has kindly shared some of her favorite five-ingredient (or less) recipes so you can start cooking right away. And they’re loaded with longevity-boosting ingredients to fuel your body with the same kind of nutrient-dense foods found in the Blue Zones, where people live to be in their 100s.
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5 recipes to boost the longevity of The American cuisine of the blue zones
Baked Mohawk Beans
Recipe by Dave Smoke McCluskey
Makes 6-8 servings
Ingredients
2 pounds dried cranberry beans
1 large onion, diced
1/4 cup darkest maple syrup
2 tsp tomato puree
2 tablespoons of yellow mustard
Salt
Freshly ground black pepper
1. Place the beans in a large pot and cover them with cold water. Soak them overnight. Drain.
2. Put the beans in a Dutch oven or ovenproof pot and cover them with water. Bring them to a boil over medium-high heat, then reduce the heat to low and simmer for 1 to 1 1/2 hours, until the beans are al dente.
3. Once the beans are al dente, add the onion, maple syrup, tomato paste and mustard. Put them in the oven and set the oven to 225°F. Let the beans cook for 8 hours or overnight, checking occasionally and adding water if needed. Season with salt and pepper to taste. Serve hot.
Rainbow Cranberry Mush Warriors
Recipe by Dave Smoke McCluskey
Makes 6 servings
Ingredients
4 cups of water
4 cups almond milk
1 pound fresh cranberries or 1/2 pound dried cranberries
3 cups hominy oatmeal
1 cup maple syrup, or to taste
Optional toppings: pumpkin seeds, pecans, dried cherries or maple sugar
1. In a large saucepan, combine the water, almond milk and cranberries and bring to a boil over high heat.
2. Reduce heat to medium-low, stir in oats and simmer for 45-60 minutes, stirring occasionally, until oats have absorbed liquid and are very tender.
3. Stir in maple syrup and serve hot with desired toppings, if desired.
coconut rice
Recipe by Nicole Marquis
Makes 6 servings
Ingredients
2 tablespoons dried coconut shavings
3 cups long grain rice
2 cans unsweetened coconut milk
2 1/2 cups of water
2 tsp cane sugar
1. In a small sauté pan over medium-low heat, sauté the dried coconut until golden brown. Put aside.
2. In a rice cooker, combine rice, coconut milk, water and sugar. Cover and turn on the rice cooker. (Alternatively, cook the rice in a covered pan.)
3. Once the rice is cooked, stir in the toasted coconut.
Corn with Coconut from Cambodia
Recipe by Chad Phuong
Makes 3 servings
Ingredients
2 cups fresh corn kernels
1/2 cup unsweetened coconut milk
1/3 cup sugar
1/2 tsp salt
1/4 cup chives, chopped
1. Preheat the oven to 350°F. Spread the corn kernels in a baking dish in an even layer and roast them in the oven for 10 minutes.
2. Meanwhile, in a small saucepan, bring the coconut milk to a boil.
3. Add the sugar and salt and reduce the heat to low. Let simmer for 5 minutes.
4. Add chives and simmer 1 minute more.
5. Pour the coconut milk mixture over the corn kernels and return the pan to the oven to cook for about 5 minutes, until lightly browned on top.
1620s Plymouth Succotash
Recipe by Paula Marcoux
Makes 5 servings
Ingredients
2 pounds cooked, shelled corn (or reconstituted dry whole hominy, frozen hominy, or pozole)
8 ounces dried cranberry beans (or Jacob’s beans or other similar beans), soaked and cooked until tender
Salt
Optional add-ons:
2 turnips, peeled and chopped
2 carrots, peeled and chopped
1 acorn squash or other winter squash, seeded and sliced
A few handfuls of chopped cabbage, cabbage, or turnip greens
2 leeks or onions, sliced
A few handfuls of chopped lettuce, spinach, endive, chicory or arugula (or a combination)
Tender leaves of strawberry or violet
1 cup ground walnuts, chestnuts or hazelnuts
Freshly ground black pepper
A few chives or green onions, chopped
calendula petals
Fresh mint or parsley
1. In a large pot, combine corn, beans and salt.
2. Add turnips, carrots, squash, cabbage or other optional winter vegetables, as well as leeks or onions, and simmer until almost tender, about 10 minutes. (Add oil, if necessary.)
3. When the above approaches tenderness, add the leafy greens (lettuce, spinach, endive, chicory or arugula), strawberry or violet leaves, peanuts and pepper, and simmer for a few more minutes.
4. Stir in chives or green onions, calendula petals and mint or parsley.
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