Please note that the information in this article is not medical advice and you should contact your medical practitioner before changing your diet.

What is the Blue Zones® diet?

According to research by Dan Buettner, American author and National Geographic journalist, Blue Zones® are places in the world with the healthiest populations. From Okiniwa, Japan, to Sardinia, Italy, the people in these areas have lower levels of chronic health conditions and live for longer. Although other lifestyle factors play a part, diets in these areas largely consist of the following:

• • Primarily plant-based and only minimal meat
• • Beans as a staple
• • Whole grains and nuts
• • Healthy fats and minimal processed foods and sugar
• • Plenty of water as well as mindful portions and social eating

After travelling extensively in these areas, Dan and his team developed a Blue Zones® way of eating that recommends incorporating these principles into a healthy lifestyle to enjoy continued health and longevity.

The importance of nuts

The Blue Zones® food guidelines recommend snacking on 1-2 handfuls of nuts per day. Nuts are a nutritional powerhouse, containing healthy fats, protein, fibre, vitamins and minerals. If you’re looking to include more nuts in your diet, Thermomix® is perfect for preparing nut-based meals and snacks quickly and easily.

• • Homemade nut butters: These make a fantastic Blue Zone® inspired addition to breakfast, snacks and lunches. Simply place 300 g nuts (e.g. almonds, peanuts) in mixing bowl, grind 1 min/speed 10 then scrape down sides of mixing bowl with spatula and grind 1 min/speed 8. Add 1-2 pinches salt and blend 30 sec/speed 5. For a deeper flavour, roast nuts before grinding.
• • Pesto: Homemade pesto is a delicious way to incorporate nuts into your midday or evening meals. While pine nuts are commonly used in basil pesto, try experimenting with cashew nuts in the Roasted Red Pepper and Parsley Pesto, or macadamia nuts in the Macadamia and Lime Basil Pesto.

Fermented foods

Fermented foods are a staple in Blue Zone® diets as they provide probiotics, enhance digestion, and support gut health. Thanks to the innovative functions of Thermomix®, the process of fermenting vegetables, preparing miso soups and even making yoghurt is hugely simplified.

• • Sourdough starter: A sourdough starter is a fermented mixture of flour and water. Our Sourdough-style Loaf is a quicker version that uses a sourdough starter with added yeast to speed up the proving time.
• • Kimchi: A spicy, probiotic-rich Korean dish made with cabbage and radishes. The longer kimchi is left to ferment, the stronger the flavour will be.
• • Sauerkraut: A fermented cabbage dish packed with good bacteria, vitamins, and fibre. For a more intense flavour, keep fermented sauerkraut on the counter and ferment at room temperature for another 48 hours. After this time, store in the refrigerator.