KITCHEN TABLE

EAT LIKE A HEALTHY 100-YEAR-OLD

Beginning in 2004, Dan Buettner teamed with National Geographic and the National Institute on Ageing to identify pockets around the world where people lived measurably better, longer, lives. They called these areas the Blue Zones. If you want to live like a healthy 100, eat like healthy people who’ve lived to 100 with recipes from The Blue Zones Kitchen, National Geographic, $39

IKARIAN LONGEVITY STEW

Image credit: The Blue Zones Kitchen by Dan Buettner.

1 cup dried black-eyed peas (or 8-oz can, drained)

1/2 cup extra-virgin olive oil, divided

1 large red onion, finely chopped

4 garlic cloves, finely chopped

1 fennel bulb, chopped

1 large, firm ripe tomato, finely chopped

2 tsp tomato paste, diluted in 1.4  cups water

2 bay leaves

1 bunch dill, finely chopped

Salt (optional)

If using dried black-eyed peas: Cover with water and bring to a boil for 1 minute. Remove from heat, cover and let stand for an hour. Drain and rinse. If using canned, skip this step.

In a large pot, heat half the olive oil over medium heat and cook the onion, garlic and fennel, stirring occasionally until soft, about 12 minutes.

Add the black-eyed peas and toss to coat with oil. Add the tomato, tomato paste, and enough water to cover the beans by about 1 inch. Add the bay leaves.

Bring pot to a boil, reduce heat and simmer until the black-eyed peas are about halfway cooked (if using dried peas). Check after 40 minutes but it may take an hour. If using canned, skip to next step after 10 minutes.

Add the chopped dill and season with salt to taste. Continue cooking until the black-eyed peas are tender, about 20 minutes.

Remove from heat and pick out and discard the bay leaves. Pour in remaining olive oil, stir, and serve.

OKINAWAN 10-MINUTE VEGGIE CHAMPURA

Image credit: The Blue Zones Kitchen by Dan Buettner.

1 tbsp sesame oil

1 pound tofu, drained and cut   into 1-inch cubes

1 clove garlic, minced

1 carrot, julienned

1 bunch greens, chopped stems and leaves divided (spinach, kale or broccoli are all good options)

1 cup bean sprouts

1 tbsp soy sauce

Heat oil in a sauté pan over medium heat and stir-fry tofu for about 2 minutes until lightly browned. Remove tofu from pan.

Add garlic, carrots, stems of greens, and stir fry for 2 minutes.

Add green leaves and sprouts and browned tofu to pan. Stir-fry to combine for 2 more minutes.

Add soy sauce and stir to coat.

CHICKPEA PATTIES (FALAFEL)

Image credit: The Blue Zones Kitchen by Dan Buettner.

2 cups dried chickpeas (or four 15 oz cans, drained)

4 garlic cloves

1/2 sweet onion, diced

1 cup cilantro

1 cup parsley

3 tsps ground cumin

2 tsps ground coriander

1 tsp salt

1/2 tsp black pepper

1/8 tsp ground cardamom

1 tbsp baking powder

Extra-virgin olive oil as needed

Lemon wedges for serving

If using dried chickpeas, place them in a large bowl, cover with at least six cups of water. Allow to soak for 18 to 24 hours, drain well. If using canned, skip this step.

Place the chickpeas and the remaining ingredients except the olive oil and lemon in a food processor. Grind until the mixture begins to hold together, scraping down the sides of the bowl occasionally.

Take a handful of the mixture and form a ball. If it holds together, it’s ready. If it doesn’t hold together, grind it further. Don’t add water as this will make the dough too wet to hold together.

Form into 1/4-inch thick patties.

Heat a medium skillet over high heat. Add enough oil to generously coat the pan and form a thin layer.

When the oil is hot, gently add the patties to the skillet. Cook for a total of around 4 minutes, 2 on each side, or until browned.

Remove on a paper towel-lined plate to cool.

Serve in a sandwich or in a sturdy salad with a squeeze of lemon.

ALMOND COOKIES

Image credit: The Blue Zones Kitchen by Dan Buettner.

6 cups almonds, blanched and peeled

2/3 cup sugar, divided

3 tbsp orange flower water

Zest of one whole lemon

In a 300° oven, toast almonds for 20 minutes.

In a food processor or high-powered blender, process almonds until they reach the consistency of coarse almond flour.

In a sauce pot, combine 1/2 cup sugar and orange flower water. Heat over very low heat until syrup becomes thick.

Add the almond flour into the syrup, mixing to combine over heat for a couple of minutes.

Turn off the heat and add lemon zest, mixing to combine.

When cool enough to handle, roll dough into walnut-sized balls. Roll balls in remaining sugar.

Let balls dry completely and wrap in tissue paper, twirling the sides like candy wrappers.  

The Blue Zones Kitchen by Dan Buettner is published by National Geographic, $39.