Lillian Wilson

The Blue Zones Kitchen: 100 Recipes to Live to 100 by Dan Buettner

Looking for unique healthy recipes? Here are 100 recipes from the world's longest-living people, from a Blue Zones explorer Dan Buettner.

The Blue Zones Kitchen 100 Recipes to Live to 100

The book has gotten 3.65 ⭐️ on GoodReads.

The concept of longevity has long been a subject of fascination and inquiry, with theories ranging from genetic predisposition to environmental factors shaping our lifespan. In his compelling work, ‘The Blue Zones Kitchen’, renowned explorer and National Geographic Fellow, Dan Buettner, delves into the belief that our dietary habits and choices play a crucial role in our journey towards a longer and healthier life.

Rejecting the notion of mere genetic luck, Buettner presents a captivating exploration of how simple shifts in our culinary practices can pave the way to longevity. Within the pages of this remarkable book, Buettner not only imparts valuable insights but also offers a treasure trove of 100 delicious recipes, each serving as a culinary stepping stone on our path to a more vibrant and fulfilling existence. Join us as we embark on a remarkable journey towards unlocking the secrets of longevity in ‘The Blue Zones Kitchen’.

Author’s background

Dan Buettner is a renowned explorer, National Geographic Fellow and bestselling author who has significantly contributed to the field of longevity.

Dan Buettner (r)

In his decade-long travel all around the world, Dan explored the Blue Zone areas to figure out the secret of those people’s longevity. He has put the experience gained during those travels into an extensive number of his books, including ‘The Blue Zones: Lessons for Living Longer’, ’Thrive: Finding Happiness the Blue Zones Way’, ’The Blue Zones Solution: Eating and Living Like the World’s Healthiest People’. All of them became national bestsellers.

Buettner collaborates with governments and insurance companies to introduce Blue Zones Projects in various settings. The projects aim to put the Blue Zones practices into the lives of ordinary people. More than 5 million Americans have already experienced significant health improvements through these initiatives.

What is the book about?

‘The Blue Zones Kitchen’ is a book that explores the connection between healthy eating, lifestyle habits, and longevity. Written by Dan Buettner, it focuses on plant-based recipes inspired by traditional dishes and ingredients from the areas of the world with the longest-lived populations.

The recipes feature ingredients such as squash, corn, blueberries, beans, mushrooms, and nuts, which are not only nutritious but also delicious. Buettner provides interesting information about local and regional ingredients within the recipes themselves, and he also offers substitutions for harder-to-find ingredients, making it easier for readers to try the recipes as written.

One notable aspect of the book is its stunning photography. Each recipe is accompanied by one or more colour photos, showcasing beautifully styled dishes that are visually appealing. However, it is worth mentioning that nutritional information is not included in the book, which may be a drawback for some readers interested in tracking their intake. Imperial measurements are used for ingredients, but a metric conversion table is provided at the end of the book.

Table of contents

  • Recipes
  • Introduction
  • Chapter One: Sardinia
  • Chapter Two: Okinawa
  • Chapter Three: Nicoya
  • Chapter Four: Ikaria
  • Chapter Five: Loma Linda
  • How to Cook Beans
  • Top Longevity Ingredients from:
  • Sardinia
  • Okinawa
  • Nicoya
  • Ikaria
  • Loma Linda
  • Metric Conversions
  • Acknowledgements
  • About the Author
  • About the Photographer
  • About the Blue Zones and Blue Zones Proiect
  • Illustrations Credits

Key takeaways from the book

1The less – the merrier

Blue Zones diets emphasize using a limited set of around 20 ingredients repeatedly. This approach may help prevent overeating and maintain a robust immune system by reducing food variety.

2Finish dishes with olive oil

Olive oil, rich in monounsaturated fatty acids, is a staple in Blue Zones. Rather than using it for high-temperature cooking, the Blue Zone communities add room-temperature olive oil to bread, drizzle it over vegetables, and incorporate it into soups and stews.

3Fiber is vital

The book emphasises the importance of fibre-rich foods like grains, greens, nuts, and beans. Apart from providing essential nutrients and promoting heart health, these foods nourish the beneficial bacteria residing in our gut. Fibre encourages the growth of healthy bacteria that produce compounds reducing inflammation, regulating metabolism, and bolstering the immune system.

Strengths and weaknesses, according to readers’ reviews


  • The thematic arrangement of recipes.

  • Interesting information about local and regional ingredients within the recipes.

  • Substitutions provided for harder-to-find ingredients, making recipes more accessible and eco-friendly.

  • Beautiful and appealing photography.

  • Streamlined layout and step-by-step prep instructions.


  • The need for substitutions for certain ingredients suggests that readers may encounter challenges in sourcing the exact items required for the recipes.

  • The exclusion of metric measurements for ingredients may inconvenience readers outside of the United States who are accustomed to the metric system. However, there is the metric conversion table provided at the very end of the book.

Best quotes from ‘The Blue Zone Kitchen’

“Integrate at least three of these items into your daily diet to be sure you are eating plenty of whole food. 1. Beans – all kinds: black beans, pinto beans, garbanzo beans, black-eyed peas, lentils 2. Greens – spinach, kale, chards, beet tops, fennel tops 3. Sweet potatoes – don’t confuse with yams. 4. Nuts – all kinds: almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews 5. Olive oil – green, extra-virgin is usually the best. Note that olive oil decomposes quickly, so buy no more than a month’s supply at a time. 6. Oats – slow-cook or Irish steel-cut are best. 7. Barley – either in soups, as a hot cereal…“ 
“The average American now consumes 46 slices of pizza, 200 pounds of meat, and 607 pounds of milk and other dairy products, and washes it down with 57 gallons of soda pop a year. We consume 8,000 teaspoons of added sugar and 79 pounds of fat annually. We eat 4.5 billion pounds of fries and 2 billion pounds of chips a year.“ 
“This sweet potato – high in flavonoids, vitamin C, fiber, carotenoids, and slow-burning carbohydrates – is one of the healthiest foods on the planet.“

Final takeaway

The Blue Zones Kitchen’ by Dan Buettner is a must-read for anyone seeking to improve their health and longevity as well as make their diet more vibrant. In this book, Buettner explores the diets of the world’s longest-lived people, known as the Blue Zones, and shares their secrets to living a long and healthy life. With the rise of chronic diseases and a growing interest in healthy living, it’s more important than ever to understand the role of diet in longevity. ‘The Blue Zones Kitchen’ offers practical and delicious recipes that can help you achieve a longer, healthier life.

Where to buy

You may purchase ‘The Blue Zones Kitchen: 100 Recipes to Live to 100’ on Amazon at the best price. It is available in Kindle and paperback versions, so you are free to choose the format that suits you best.

Healthypedia FAQ

‘The Blue Zones Kitchen’ stands out from other cookbooks by specifically exploring the connection between dietary habits, longevity, and healthy living. It provides readers with a unique opportunity to embrace healthy eating practices rooted in cultural and regional wisdom, making it a valuable resource for those seeking to improve their well-being and increase their lifespan.

No, ‘The Blue Zones Kitchen’ does not include nutritional information for the recipes. While the book focuses on promoting healthy eating and longevity, it does not provide specific details regarding the nutritional content of the dishes. This may be a drawback for readers who prefer or require such information for dietary planning or tracking purposes.

Yes, ‘The Blue Zones Kitchen’ offers a wide range of plant-based recipes that can accommodate various dietary needs and preferences. The emphasis on whole foods, such as grains, greens, nuts, and beans, makes the recipes suitable for those following vegetarian, vegan, or gluten-free diets. However, it's important to note that individual recipe ingredients may need to be modified or substituted to align with specific dietary restrictions or preferences.

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