20 Blue Zone Diet Recipes That Make Meals Healthier In 2024

Mar 28, 2024

The blue zone diet is undeniably one of the best ways of eating for overall health and longevity. It draws culinary inspiration from the top blue zones around the world (Ikaria, Greece, Okinawa, Japan, Sardinia, Italy, Loma Linda, California, and the Nicoya Peninsula in Costa Rica), where people tend to live longer (over 100 years), often free of any heart disease, obesity, cancer, or diabetes.

Originally outlined by National Geographic Explorer and Fellow Dan Buettner, the blue zone diet is 95% plant-based, with beans, legumes, sweet potatoes, yams, fruits, leafy greens, beets, nuts, and seeds being the #1 priority. High-quality olive oiland whole grains like brown rice and barley are also a huge part of the diet. Blue zone diet recipes widely limit eggs, dairy, meat, added sugar, and processed foods.

The blue zone diet can be a helpful tool to guide your eating habits toward healthier, more beneficial choices for a longer life. These blue zone diet recipes highlight whole foods, veggies, and fruits to make each meal work for you!

Chickpea Curry

This flavorful curry recipe loads up on lots of chickpeas to better suit the blue zone diet. Swap the basmati for brown rice, and you'll be set! (via Brit + Co)

Niçoise Salad

This dish is packed with so much goodness. From the bed of greens to the heart veggie toppings like olives, tomatoes, green beans, onion, and more, each bite is different from the next, which makes mealtime (especially with the blue zone diet) fun! (via Brit + Co)

Hummus + Veggies

Hummus is super easy to make at home, and it'd guaranteed to be healthy when you know exactly what you're putting into it. This recipe features a nice amount of lemon juice for taste and freshness. Serve with lotsa veg, as per the blue zone diet. (via Brit + Co)

Spring Mix Salad + Lemon Tofu

Salads make some of the best blue zone diet recipes (remember that 95% plant-based rule?), but just because they're salads doesn't mean they have to be boring. This one earns some good zest from baked tofu, homemade dressing, and crunchy veggies. (via Brit + Co)

Zucchini Fries

These veggie-laden fries actually taste like what you'd get in the drive-thru. So, if you're searching for blue zone diet recipes that'll fulfill your fast food cravings, this is it. Serve with a homemade sauce to amp up the vibes. (via Brit + Co)

Greek Cucumber Salad

Greek and Mediterranean food often qualify for the diet since they're fresh and full of healthy goods. This Greek salad combines juicy cukes, tomatoes, onions, and chickpeas for a refreshing blue zone bite. (via The Real Food Dietitians)

Oyster Mushroom Shawarma

Since blue zone diet recipes tend to limit actual meat, it's crucial to find ones that emulate the meaty, smoky flavors of the chicken, beef, and fish you might be missing. In this dish, oyster mushrooms form a very complex forkful with the help of a homemade marinade. (via The Edgy Veg)

Beetroot Dip

Beets are one of the top veggies to eat on the blue zone diet, and this dip is probably one of the coolest ways you can prepare them. This recipe earns extra points for including pine nuts and/or pistachios! (via Give Recipe)

Cornmeal Waffles

Blue zone breakfasts can range from granolas to fruit salads, but these waffles look like the tastiest option out there. Wheat flour and cornmeal make up the thick batter for a filling morning meal. (via Blue Zones)

Couscous Salad

Grains are golden in this diet. Follow this recipe that creates a heavenly blend of couscous and veggies! This would be an excellent option to meal prep so you don't have to worry about cooking down the line. (via Crowded Kitchen)

Three Bean Chili

Beans always win for the blue zone diet! This hearty bowl of chili leverages three different kinds to fill you up and fulfill all your comfort food cravings. (via Earthly Provisions)

Sweet Potato Kale Salad

Dark, leafy greens are preferred over lighter ones for the diet because they usually hold more nutritional value. That's why this kale salad is a perfect blue zone diet recipe! (via Half Baked Harvest)

Asian Stir Fry Noodles

This quick dinner doesn't skimp on flavor. You'll fall instantly in love with the blend of ginger, garlic, and sesame oil for the sauce that drowns these rice noodles. (via Blue Zones)

Almond Hemp Granola

This nutty granola is the ultimate addition to breakfast time yogurt bowls. (via A Virtual Vegan)

Roasted Squash

Virtually any vegetable is roast-able and fitting for the blue zone diet, but delicata squash is great for when you just want something a lil' different. (via Hello Little Home)

Citrus Carrot Ginger Smoothie

Wether it's for breakfast or a mid-day snack, this hydrating smoothie will never leave you unsatisfied. (via Vanilla and Bean)

Herby Whipped White Beans with Smoky Mushrooms

This share-worthy recipe expertly disguises white beans in the form of an herby dip topped with grilled 'shrooms. To make it more filling, use toasted whole grain bread as your dipping vehicle! (via The First Mess)

Sweet Potato + Black Bean Burgers

Sweet potatoes and beans are some of the most recommended ingredients for blue zone diet recipes. In this meal, they team up with some oats and other crucial elements to form some super healthy burger patties. (via Blue Zones)

Roasted Cauliflower Hummus

Again, dips shine! This hummus is packed with veg – though you wouldn't know it if you didn't make it. (via Half Baked Harvest)

Warm Brussels Sprouts Salad

Shaved Brussels sprouts are the star of this warm salad. Top things off with pickled onions and plenty of nuts for added deliciousness! (via Blue Zones)

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Lead image via Blue Zones.

This post has been updated.

17 Vegan Starbucks Drinks & Foods Plant-Based Eaters Need To Know About

Eating out as a vegan can be a true challenge, especially if you don’t exactly know that what you’re ordering is 100% vegan. Fast food faves like McDonald’s and Taco Bell are secretly packed with vegan items, and Starbucks is no exception. From oat milk coffees to satisfyingly savory snacks, you’ve actually got plenty of plant-based choices when you pull up at your local Starbucks.

Scroll on to explore every vegan Starbucks drink and food item you can add to your order!

Vegan Starbucks Drinks

Starbucks

1. Brown Sugar Oatmilk Cortado

This new-to-the-menu espresso drink combines brown sugar syrup and oat milk to balance out the punchy coffee notes.

Starbucks

2. Latte (Iced + Hot)

You can totally enjoy a latte at Starbucks if you're vegan. Their oat, almond, coconut, and soy milks are vegan, plus many of their syrups qualify as vegan, too, if you want to flavor up your drink. According to this Starbucks supervisor, all of Starbucks "clear" syrups are vegan and dairy-free. Starbucks' regular and white mocha sauces and caramel drizzle are also vegan and dairy-free.

Starbucks

3. Americano (Iced + Hot)

Starbucks' Americanos are just water and espresso, so you don't have to worry about any dairy being in there. Optionally, you could ask for a splash of non-dairy milk and pumps of your fave syrup.

Starbucks

4. Brewed Coffee (Iced + Hot)

Same goes for their brewed coffees, including iced coffee. Easily ask your barista to add in some non-dairy milk and a few pumps of syrup if you desire!

Starbucks

5. Nondairy Salted Caramel Cream Cold Brew

This vegan cold brew drink is crafted with non-dairy cold foam that's flavored with salted caramel – and it's delish!

Starbucks

6. Nitro Cold Brew

A plain nitro cold brew from Starbucks is fully vegan and dairy-free. You can choose to add a splash of non-dairy milk, if you wish your sip to be a bit smoother and creamier.

Starbucks

7. Iced Brown Sugar Oatmilk Shaken Espresso

This one's a classic: shots of espresso get shaken up with ice and brown sugar syrup to create a frothy foam, then the drink is topped off with oat milk to cut the bitterness. It's quite a delectable order, even if you're not eating fully vegan.

Starbucks

8. Starbucks Refreshers

All of Starbucks' fruity Refreshers are vegan. Plus, you can can add lemonade, tea, other flavor inclusions like strawberry and peach to add some extra oomph.

Starbucks

9. Iced Black Tea

Their refreshing iced black tea is certifiably vegan, too.

Starbucks

10. Iced Green Tea

If you prefer green tea, Starbucks' offering is vegan-friendly. If you tend to take your tea a bit sweeter, just order it with however many packets of your preferred sweetener, and your barista will add it in.

Starbucks

11. Lemonade

You truly can't go wrong with a lemonade!

Starbucks

12. Hot Teas

Starbucks' hot teas are totally vegan, too. If you want to make them fancier, ask for an additional splash of your go-to non-dairy milk!

Vegan Starbucks Foods

Starbucks

1. Rolled & Steel-Cut Oatmeal

Now onto the food! First up is Starbucks' oatmeal, which you can fancy up with nuts, berries, and brown sugar. Make sure to order it with water to ensure it stays vegan.

Starbucks

2. Plain Bagel

Surprisingly, Starbucks' bagels are also vegan.

Starbucks

3. Everything Bagel

The plain and everything bagels will work for any vegan eater.

Starbucks

4. Avocado Spread

Plus, you can order your bagel with a side of this delicious avocado spread for a nutritious boost!

Starbucks

5. Spicy Falafel Pocket

This 100% vegan snack pocket is new to the Starbucks menu, but it's already become a fan-favorite amongst vegans and non-vegans alike.

Starbucks

6. Chipotle Almond Dip

You can order the Spicy Falafel Pocket with a side of this fully-vegan Chipotle Almond Dip (AKA Bitchin’ Sauce). Yum.

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8 Easy Ways You Can Make Work Less Stressful, According To Experts

One of the deep questions I asked myself on January 1 was, "How do you want to feel as a stay-at-home mom who's also a part of the WFH crew?" The first word that popped into my mind wasn't a full sentence; it was 'ease.'

I've spent the greater part of my life as a people pleaser who also has a Type A personality when inspired during work hours. There's nothing wrong with being ambitious, but I don't always know when to turn it off which leads to burnout. Does this sound like you?

If so, we're not doing this anymore bestie. This year we're changing the way we approach work so we're not on a first-name basis with stress 10 months out of the year. I've got tips from the following bada** ladies who know how imperative it is to not let work drain us:

Kayla Baum, CEO & Founder of Twello (a workplace wellness company!)
Corry Frazier and Melissa Pepin, Founders at The Business Reboot

Keep scrolling for 8 expert-approved tips for how to make work less stressful — & trust me, you need these.

Karin Kaufer

1. Actually Use Your Planner In 2025

We're not buying pretty planners just so they can collect dust on our desks or coffee tables anymore. Corry Frazier and Melissa Pepin want you to get serious because they feel "it starts with planning." They don't mean the kind you eventually flake on either.

"Effective planning is key to maintaining balance and reducing burnout. Whether you're mapping out tasks, meetings, or events, dedicated time for preparation ensures focus and reduces stress," they say. In other words, "the more intentional you are in planning, the more productive you'll be," according to them.

Ever since I've been blocking out my tasks by hour in planner, I've been able to get more done without feeling overwhelmed by splitting my time between writing and being in mommy mode. Frazier and Pepin suggest that you "set weekly planning sessions" that consist of "30-60 minutes each weekend to map out your upcoming week."

This eventually "reduces decision fatigue, fosters a sense of control, and helps you start Monday with clarity and purpose," they add. Yes, this is a sign that you'll be breaking up with the dreaded 'Sunday scaries' if you follow their advice. "You'll feel proactive and grounded rather than reacting to the week as it unfolds," they agree.

Zen Chung

2. Embrace A "Fake Commute" When Working From Home

One of Kayla Baum's tips is to switch up your routine if you're a remote worker. Rolling out of the bed at the last minute before logging on for work sounds appealing until you realize you're uninspired by your days. But, what is a "fake commute?"

"It mimics the structure of a traditional commute to establish a boundary between work and personal life. This could mean taking a walk around the block, doing a 10-minute guided meditation, or even just changing clothes at the end of the day," Baum mentions.

Based on her experience, she's found that "it works because it provides a psychological buffer, helping to separate work and home life." She feels it's "crucial for positive mental health and boosting productivity at work (and at home)."

You can also create a separate work space that's not in your bedroom to get work done! That's helped me tremendously so I'm not sleeping and working in the same area.

Anna Nekrashevich

3. Focus On High-Impact Tasks

Similar to planning your work days as best as you can, Frazier and Pepin want you to "prioritize the tasks that align with your goals." To minimize distractions, they want you to ask yourself:

What is the most effective use of my time right now?

"For instance, if you're preparing for a big presentation at work, concentrate on immediate needs rather than getting sidetracked by unrelated projects. This approach helps you conserve energy for what truly matters," they suggest.

Greta Hoffman

4. Stop Making Daily Decisions Hard

Tasks like your morning routine or figuring out what you'll eat don't have to take up a chunk of your time anymore. "Use productivity hacks, such as pre-planning meals or laying out weekly outfits," suggest Frazier and Pepin. They feel that "small routines like this eliminate unnecessary choices" to "make mornings smoother."

According to them, it's "especially helpful for families juggling multiple schedules." I couldn't agree more because I've spent so many frazzled mornings trying to make decisions about what myself and my toddler would wear or eat instead of planning them. With the help of my fiancé, we've cut so much time in half by being prepared ahead of time instead of 'winging it' before work.

Yan Krukau

5. Understand What Your Boundaries Are And Set Them

Worried that you'll be considered 'mean' if you tell your manager or coworkers what your boundaries are at work? Depending on your environment, it's 100% understandable. However, you're human and there's no reason you should be over-performing to your detriment. Frazier and Pepin say, "Set boundaries and communicate clearly. Adopt Brené Brown's mantra: 'To be clear is to be kind.'"

They encourage you to not only "be upfront about your schedule to manage others' expectations," but it's also so you can "avoid over-commitment." Say it with me: I will not make false promises just to appease others. Why?

Frazier and Pepin say, "Don't be afraid to say no to side projects or anything that doesn't align with your goals."

Kaboompics.com

6. Ignore Emails Sent After Your Work Hours

I've been guilty of sending an email after work to acknowledge that I saw something, but I never expect other people to feel obligated to respond until the next business day. On the flip side, I've felt pressured to answer something that feels timely and I've gone to sleep thinking about the sender's potential follow-up email.

"Just because a coworker chooses to work late at night doesn't mean you must answer. One helpful trick is to include your working days and hours in your signature, explaining that responses may be delayed outside of those times," Frazier and Pepin say. They even have a prompt you can use if you're not sure what to type:

"My working hours are [Your Working Hours, e.g., 9 AM - 4 PM ET]. Please note that these may differ from your local time zone. I appreciate your understanding and will respond to emails during my working hours."

I can't wait to start utilizing this...for research purposes only 👀.

Tima Miroshnichenko

7. Please, log off from work when it's time.

Unless you're scheduled to work late, take the time to log off from work and not think about it until the next day. Baum says, "Commit to fully logging off once the workday ends—no 'quick email replies' or sneaking in work over the weekend." I'm eyeing you Ms. "I just need to send a quick email" while you're on vacation or spending time with your significant other.

Baum says creating this separation works because "fully disconnecting allows your mind to reset and recharge" which ends up "making you more efficient, creative, and focused during actual work hours." According to her, you'll eventually "improve personal well-being" and "enhance long-term work performance."

As soon as my work day is over, I make a beeline for the shower so I can decompress. After that, I take my time with my skincare routine and keep my phone out of reach so I'm not tempted to look at anything work-related. I'm not always successful, but I've noticed a difference in my mood since making this shift.

Yan Krukau

8. Speak Up When You're Feeling Overwhelmed

And if you're 100% drained because you've been trying to tackle work tasks during and after hours, Frazier and Pepin want you to speak up. "If you're feeling overwhelmed with your workload, approach your manager with honesty and a focus on solutions," they suggest. Here's another prompt of theirs you can use:

"I've been noticing that my workload has extended beyond regular hours, and maintaining balance is becoming challenging. Could we discuss prioritizing tasks or adjusting expectations to ensure I can deliver quality work without compromising my well-being?"

What this does is "frame the conversation as collaborative and proactive, encouraging your manager to work with you on a resolution," Frazier and Pepin observe.

Visit more of our work-life articles when you need career advice or how to learn to part ways with burnout for good.

career advice work from home self care work advice work

Get Into The Spirit Of The Season With These Paleo Christmas Cookies

Christmas cookie decorating is holiday tradition for us here at B+C, so we were so stoked to find this recipe for paleo cookies that adds a healthy twist to this classic holiday dessert. These sweet treats will shine among the rest of your Christmastime tablescape, and they are super easy to make. Plus, they'll pair well with just about any Christmas dessert. Just combine your paleo-friendly ingredients to prep the dough, let it sit overnight, then bake for ten minutes! The best part about this recipe is of course, all of the fun holiday-time shapes you can cut. Consider this recipe your go-to for healthy cookies, though, since you can make them year-round in any shape you like. Let's get to decorating!

Ingredients for Paleo Christmas Cookies

Brit + Co

For the cookies:

1/2 cup grass-fed salted butter, softened
6 tablespoons raw honey
2 eggs, room temperature
2 teaspoons vanilla extract
1/2 teaspoon almond extract
3 cups almond flour
1/2 cup coconut flour
1/2 teaspoon baking soda

For the frosting:

6 tablespoons coconut butter or coconut manna
1/4 cup cacao butter
1-2 tablespoons honey
Plant-based food coloring
Vegetable-dyed sprinkles, for topping*

* Look for vegetable and fruit-dyed food coloring and sprinkles in natural grocery stores or online, and avoid artificial colors to keep these cookies Paleo friendly!

How to Make Paleo Christmas Cookies

Brit + Co

Add the softened butter and honey to a large mixing bowl. Cream the mixture together using a handheld mixer until it is smooth. Add in the eggs, vanilla extract, and almond extract and whisk until they are well combined. Pour in the almond flour, coconut flour, and baking soda, and continue mixing until the batter has come together smoothly.
Separate the dough into two, and place each one on top of a piece of plastic wrap. Roll each dough into a ball, then flatten to a thick disk, cover completely with the plastic wrap, and place in the refrigerator to firm up for at least 2 hours or overnight.
Preheat the oven to 350 degrees F. Remove one of the dough discs from the refrigerator, unwrap the plastic and place the dough on top of a piece of parchment paper, then top it with another piece of parchment paper. Use a roller to flatten out the dough to about 1/4 to 1/2 of an inch thick. Work quickly with your favorite Christmas cookie cutters, and use a thin spatula to lift the cut cookies onto a baking sheet lined with parchment paper.
Bake the cookies in the oven for 10 minutes. Let them cool for a few minutes, then place on a wire rack for further cooling. Gather the leftover scraps back into a ball in the plastic wrap or parchment paper and place it back in the refrigerator, while working with the other piece of dough. Do this in batches to keep the dough from getting too warm and so you don’t overcrowd the baking sheet.
While the batches of cookies are baking, use a small saucepan to lightly melt the coconut butter and cacao butter together over low heat on the stovetop. Remove the pan from the heat when the ingredients have just melted together. Stir in the desired amount of honey, then set aside to cool and thicken up slightly. If you are using food coloring, add in the desired amount into the frosting mixture (1-2 teaspoons of green or red should do the trick). If you plan on only using white frosting, only use a small amount of honey, as it can make the frosting an off-white or light brown color.
After the cookies have completely cooled, decorate them with the frosting and sprinkles as desired. If you don’t have any professional piping tools, an easy fix is to place the frosting in a plastic sandwich bag and remove all the air when sealing the top. Cut a tiny tip off one corner of the plastic bag, then gently squeeze and pipe over the cookies. Use one plastic bag or piping bag for each color of frosting. Top with corresponding sprinkles and enjoy!

Is your mouth watering yet? Check out our newsletter for more delicious holiday recipe ideas!

Recipe development and photography by Sarah Anderson.

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Jenna Bush Hager's New Book Club Pick Is A Family Drama That "Will Sweep You Off Your Feet"

What is it about family sagas that seem to make book clubs more interesting? Maybe it's because we know interpersonal relationships can be a little dysfunctional. It could be that we still don't know how to communicate with the people we love the most. Even if we love our parents and siblings, reading about other families' fictional twists and turns gives us a rush of adrenaline.

So it's no wonder Jenna Bush Hager's January book club pick feels like something we can read without putting down. It's full of complicated relationship dynamics, love, and reconciling one's identity with their past. You can say it's the perfect read to kick off your 2025 reading goals!

Learn more about Jenna Bush Hager's 2025 book club pick and fall in love with one character's journey of self-discovery.

Amazon

The Life Cycle of the Common Octopus by Emma Knight

Penn should be excited about advancing her education at the University of Edinburgh, but she can't stop thinking about the secret her parents have been keeping from her. For some reason, she believes she'll uncover it while she's in Scotland because Lord Lennox — her father's friend — is in the area.

Her hunger for the truth leads her to Lord Lennox's estate where she she starts mingling with his family and even discovers love in this moving novel.

@readwithjenna/Instagram

Jenna Bush Hager's Thoughts About The Life Cycle of the Common Octopus

Jenna Bush Hager thinks readers will love The Life Cycle of the Common Octopus because "it's a rich novel" with themes of "friendship and motherhood" (via Instagram). It's so good, she's sure "it will sweep you off your feet (via Instagram).

We hope you enjoy reading about Penn's journey in The Life Cycle of the Common Octopus and encourage you to check out Reese Witherspoon's January book club pick next!

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7 New Trader Joe’s Items Under $5 You Need To Try In January

Trader Joe’s loves to keep us on our toes when it comes to their new arrivals. We’re constantly monitoring the aisles to discover all the new TJ’s sweet treats and savory snacks they launch – and these 7 new picks for January 2025 are not to be missed! All of these Trader Joe’s products will run you less than $5, which only makes sealing the deal on your grocery bill easier.

From delicious dips to a very enticing new frozen meal, these are the 7 best new Trader Joe’s finds you absolutely need to try in January 2025.

Trader Joe's

1. Teensy Candy Bars

These tiny little candy bar bites ($2.99) resemble Snickers in the best way possible: layers of nougat, caramel, and peanuts are enveloped in a delicious chocolate coating for maximum snackage. We're gonna have to resist eating the whole bag! TJ's even suggests using these bits as decoration for other desserts, like sprinkling some on a scoop of ice cream or baking them into some cookies.

Trader Joe's

2. Olive Tapenade Hummus

Trader Joe's array of dips is simply too good to resist, and this newcomer hummus ($3.49) is no exception! It's a tub of "smooth and nutty" hummus topped with a tapenade comprised of black olives, manzanilla olives, capers, and olive oil to give it a salty effect. It's gonna taste so great as a dip for crackers or as a spread on a Mediterranean pita wrap.

Trader Joe's

3. Organic Concord Grape Jelly

This squeezable grape jelly ($3.49) is nothing short of nostalgic. Trader Joe's says it's "super smooth, joyously juicy, and potently purple," which immediately has us sold on making PB&Js every day now.

Trader Joe's

4. Spicy Chicken Nuggets

Oh, yeah. Bring on the spice with these spicy nuggs ($3.99) that make the perfect easy meal no matter the time of day! Made from all-natural chicken breast and rib meat, breaded with wheat, rice and corn flours, then covered in hot sauce and lightly fried, TJ's has their texture down to a tee. You can easily cook 'em in the air fryer, oven, or microwave before chowing down!

Trader Joe's

5. Crispy Potato & Poblano Pepper Tacos

These halved and fried frozen tacos ($4.99) will totally crush your Taco Bell cravings, since they come together super quickly and contain flavors with mind-blowing authenticity! Each taco is filled with a blend of seasoned mashed potatoes and some "ever-so- slightly spicy" poblano peppers that'll work so well with any dipping sauce, from TJ's salsa to their creamy Jalapeño Sauce.

Trader Joe's

6. Strawberry Mini Hold The Cone!

Just in time for Valentine's Day, Trader Joe's is debuting a new flavor ($3.99) of their classic Hold The Cone! frozen dessert: strawberry! These tiny, chocolate-covered cones are lined with even more "rich" chocolate on the inside, then packed with strawberry ice cream, which TJ's says is crafted with plenty of strawberry purée.

Trader Joe's

7. Caesar Salad Dip

Trader Joe's shoppers have said this new Caesar Salad Dip ($3.69) makes a perfect girl dinner addition– which, if you get it, you get it! The tub starts with a "creamy" base that's then loaded up with Caesar-seasoned sour cream, mayo, anchovy paste, Parmesan, and finely shredded Romaine for the crunch. It's best enjoyed with crackers or veggie sticks to dip, but you could also smatter fried chicken or seared steak in it for some ahh-mazing flavor!

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