Costa Rica Blue Zone on a regular basis recipes and longevity meals

Costa Rica is dwelling to one of many world’s Blue Zones, the place people live longer and healthier lives than common. I am from a small city within the area of Cartago, referred to as Llano Grande, which is understood for its wealthy agriculture. 

As a cookbook author and cooking trainer who was born and raised right here, I’ve all the time felt that our weight loss program and “pura vida” life-style is our secret to longevity. 

To Costa Ricans, what we eat is simply as necessary because the expertise within the kitchen and across the desk. We deeply worth the group that comes with cooking. Rising up, I all the time helped my household put together our meals, and even harvested a number of the elements. 

Lunches and dinners all the time lasted for not less than an hour, and it was our time to speak about our day. This type of aware, collective method to meals is one thing I like to share with the scholars who take my cooking courses. It’s not nearly the food we eat, however the connections that occur round it.

Beans are an excellent supply of protein, fiber, advanced carbohydrates, prebiotics, nutritional vitamins and minerals. They’ve been linked to reduced risk of chronic diseases like coronary heart illness and diabetes. 

Black and purple beans are the most well-liked, normally served as a part of a casado (our conventional dish of rice, beans, veggies and protein) or as a soup consisting of beans and greens.

Chickpeas and lentils are well-liked right here and can be utilized as an alternative to the normal black beans.

2. Contemporary fruit and greens

Fruit and greens in Costa Rica are usually eaten recent, not out of a can or a freezer. We usually get our fruits and veggies from native markets referred to as verdulerias. 

A number of the commonest ones in our weight loss program are papaya, mango, banana, watermelon, pineapple and keenness fruit, and they’re both eaten on their very own or made into drinks and juices. 

We use a wide range of greens in Costa Rican cooking, together with potatoes, carrots, tomatoes, avocado, onion, beets, yucca and zucchini. Veggies are both eaten uncooked, in easy salads dressed with lime, or ready as picadillo, chopped and boiled, often with some animal protein blended in for taste. 

Picadillo de chayote might be my favourite. Chayote is a sort of squash that’s native to Central and South America, and never quite common in the USA. It’s inexperienced and crisp, and it tastes just like a jicama.

3. Rice and corn

Grains like rice and corn are current in our weight loss program, however primarily as a complement to the beans and greens that we eat.

For example, the tortillas are used to eat the picadillo in what we name “gallos.” Arroz con pollo is a conventional Costa Rican dish consisting of rice, lots of chopped greens and totally different items of hen.

This meal is a very fashionable at celebrations like birthdays, however additionally it is very generally loved daily.

4. Espresso

Costa Rican espresso is understood for being excessive in antioxidants, which might help reduce inflammation. Sugary drinks are usually not a giant a part of the coffee-drinking tradition.

Espresso right here is loved black or with a little bit of milk. And as a lot as another meal, a cup is greatest loved slowly — we do take our time to drink.

Due to its mixture of entire grains, protein, amino acids and antioxidants, longevity researcher and Blue Zones founder Dan Buettner considers gallo pinto to be the healthiest breakfast on this planet. It’s wonderful how such a easy dish may be full of so many well being advantages. 

Right here is my recipe for Gallo Pinto, so you can also make it at dwelling.

Components:

• 2/3 cup of cooked black beans
• 1 1/4 cup of cooked rice
• 2 tablespoons chopped onion
• 2 tablespoons chopped pepper
• 2 tablespoons minced cilantro
• 1/2 teaspoon salsa lizano (non-compulsory)
• 1/2 teaspoon salt
• 1/2 teaspoon cumin
• 1/4 teaspoon pepper

Steps: 

1. Warmth up a pan over medium-high warmth, add olive oil, and let it get sizzling
2. Add onions, peppers, cilantro, garlic, cumin, salt, and pepper
3. Prepare dinner for 3 to 5 minutes till the onion is translucent 
4. Combine within the beans, stir, and scale back warmth to medium
5. Add the lizano sauce, stir, and cook dinner for 5 extra minutes
6. Add the rice, stir, and cook dinner for just a few extra minutes, to include all of the flavors within the rice

To my thoughts, the recipe for why we live longer, healthier, and happier lives in Costa Rica is a straightforward one: Contemporary elements which can be ready with care and meals which can be deliberately loved and shared with family members. 

Melissa Guzman is a Costa Rican cookbook writer of “Dwelling longer, more healthy and happier: recipes from Costa Rica. She additionally teaches Costa Rican cooking courses at her home, the place she shares her ardour for meals and Costa Rica. Comply with Melissa on Instagram @recipesfromcostarica 

Right here is my web site so you may hyperlink it to the bio, please: 

Melissa Guzman is a Costa Rican cookbook writer and cooking trainer from Llano Grande, Costa Rica. She is the writer of “Dwelling Longer, More healthy, and Happier: Recipes from Costa Rica.” Comply with Melissa on Instagram @recipesfromcostarica.

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