If your FYP is anything like ours, you’ve been seeing a lot of content about the blue zones.
This term, coined by journalist and National Geographic Explorer and Fellow Dan Buettner, refers to five regions of the world that are considered “longevity hotspots”—places where people live longer and enjoy a high quality of life in old age.
Dan and his fellow researchers found that these zones share nine specific lifestyle habits, one of which is that they follow a 95% to 100% plant-based diet. While scrolling through the Blue Zones site looking for recipe ideas, we came across this sheet pan dinner that was too easy (and tasty!) not to share.
It also packs an insane nutrient punch with minimal effort. Get the recipe below, and then keep scrolling to see the benefits of each ingredient.
Garbanzo Beans (Chickpeas)
Beans are a meal staple in the blue zones. On average, residents eat four times more beans than Americans. To follow a blue zone lifestyle, it’s recommended to eat at least a half cup of beans per day. Chickpeas contain protein, lots of fiber, and they provide complex carbs for steady, long-lasting energy.
Zucchini
This fruit is rich in vitamin A, which supports healthy vision and the immune system. It’s also high in antioxidants (especially the skin).
Sweet Potato
This tuber provides both soluble and insoluble fiber. Soluble fiber helps reduce blood sugar spikes, makes you feel full, and feeds the gut microbiome. Insoluble fiber helps keep things moving in the digestive tract. Sweet potatoes also contain sporamins, unique proteins that are rich in essential amino acids and antioxidants.
Garlic
Garlic is naturally anti-inflammatory, anti-microbial, and it adds flavor to dishes without any nutritional drawbacks (meaning, you don’t have to add lots of salt or sugary sauces to a dish to make it taste good).
Cherry Tomatoes
These lil bbs are rich in free radical-fighting lycopene and immunity-boostingvitamin C.
Red Onion
This tangy vegetable is low in calories and high in vitamins, fiber, and minerals. It’s especially rich in B vitamins, which help boost metabolism and red blood cell production.
EVOO
This is the most commonly used oil in blue zones. It helps increase good cholesterol and lower bad cholesterol.
Barley
Packed with soluble fiber, this grain contains a wide range of nutrients, including manganese, selenium, and magnesium. It’s also high in lignans, antioxidants that are linked to lower risk of heart disease and cancer.
Broccoli
This cruciferous veggie helps lower oxidative stress, aids in blood sugar control, and promotes healthy digestion.
Thyme
This herb contains high levels of vitamins A and C.
Oregano
This herb is rich in antioxidants.
Balsamic Vinegar
Popular for its tasty flavor, this vinegar contains probiotic bacteria and antioxidants that help lower cholesterol.
Nutritional Yeast
This nutrient powerhouse is high in B vitamins, especially vitamin B12. It’s also a good source of plant-based protein.
Show us how you recreate (or modify) this delicious recipe and use hashtag #pooshpalate for a chance to be featured on our social.
