Recipes for a long life

Recipes for a long life

The world's healthiest, happiest 100-year-olds have one thing in common: the ideal diet. 

There are places around the world, says Giulia Crouch ( author of The Happiest Diet in the World, from which these recipes are taken), where people live for an unusually long time. They're called the blue zones. Not only are these people making it to100, they are staying fit, active, engaged, sharp and playful and are dodging the diseases normally associated with ageing.

The first to be identified, in the1990s, was a remote, mountainous part of Sardinia. Others were Okinawa in Japan, known as the land of immortals'; Loma Linda in California; Nicoya in Costa Rica; and Ikaria in Greece.

After years of study, scientists concluded there are multiple reasons behind their remarkable longevity, including supportive social networks, unintentional exercise and practices that diminish stress. But it is what and how - they eat that is the most important. 

Consuming mainly plants (with an abundance of beans) and viewing meat as a bonus, not a necessity, the blue-zoners don't try to be healthy - good nutrition comes from humble, home-cooked food that puts flavour first. As well as discovering what we can learn from their diet, I examine some of its more surprising elements: the role of wine, fasting and the link between gut and mood.

Eating well doesn't just bring health, it also brings happiness - especially when it tastes this good. Happy cooking.

BROAD BEANS WITH RICOTTA ON SOURDOUGH

What a way to upgrade your toast. I adore this combo of creamy, citrussy ricotta with the mild, nutty, sweetness of broadbeans (a 'hero' legume).

Preparation time 10 minutes. 

SERVES 2 persons.

☆2 slices of sourdough bread, toasted

☆1 garlic clove, peeled

☆100g ricotta cheese

☆zest of ¼ lemon 🍋 

☆120 gram broad beans ( boiled for 3-4 minutes if fresh; 5-6 minutes if frozen, then peeled) 

☆2 tsp olive oil

☆½ tsp chilli flakes (optional)

☆salt and pepper

Instructions:

1. Rub one side of the toasted sourdough slices with the garlic, saving what's left for another dish - you won't need the whole clove this time.

2. Mix the ricotto with the ....

SARDINES WITH TOMATOES, CAPERS, LEMON AND BASIL

Sardines are delicious and good for you: full of omega-3 fatty acid, which is anti-inflammatory and cardio-protective. They are not always easy to buy fresh, so we've made sure this recipe works well with a tinned. If you can find them fresh, they just need to be fried for a few minutes on each side until crispy and browned: pure perfection.

Prep time 15 minutes

SERVES 2 persons

☆350g cherry tomatoes, quartered

☆20g rocket, very finely chopped

☆20g basil, finely shredded

☆1½ tbsp capers

☆juice of 1 lemon

☆½ tsp chili flakes (optional)

☆salt and pepper

☆3 tbsp olive oil

☆140g tin of sardines (the best quality you can afford)

Instructions:

1. Place the tomatoes, rocket and basil in a serving dish.

2. Roughly chop the capers and mix with the lemonjuice, chili flakes, if using olive oil and a little seasoning. Pour over thetomatoes and toss to coat.

3. Divide the mixture between two dishes and top each with two sardines.Serve immediately.

TIP :Turn the salad into apanzanella by adding chunks of stale sourdough or other bread to soak up the juices. You will need an extra glug of olive oil. 

CHICKPEA, FETA AND DILL FILO PIE

I'm obsessed with filo pies and this one is exemplary. I love the contrast of soft and crunchy bits. Chickpeas are a great source of fibre, feta is a probiotic (which means it contains microbes that help your gut health), dill is packed with polyphenols and extra virgin olive oil is a powerful anti-inflammatory with countless other health benefits.

Prep time 20 minutes

Cooking time 1 hour 5 minutes

SERVES 6-8 persons

☆2 x 400g tins chickpeas,drained and rinsed

☆100g dill, finely chopped

☆140g feta, crumbled 

☆zest of 3 lemons (and juice of 1)

☆juice, salt, pepper and half tha

☆3 tsp sea salt

☆1 tsp freshly ground black pepper

☆150ml olive oil

☆9 sheets of filo pastry, kept under a damp tea towel until needed

Instructions: 

1. Preheat the oven to 200C/180C fan/gas 6 and line o30cm x 20cm baking tin with baking parchment.

2. Put the chickpeas in the bowl of a food processor and blitz for a few seconds only - they should appear roughly chopped, not puréed. It is OK for some to be left whole.Transfer to a large bowl and add the dill, feta, lemon zest and juice, salt and pepper and half the olive oil. Mix well and set aside. 

3. Place a sheet of filo in the baking tin - it should be big enough to line the sides aswell as the base. Brush all over with olive oil. Repeat with three more sheets of filo, brushing each with olive oil.

4. Spoon one-third of the chickpea mixture into the pie base and spread out in an 

grounded remaining chickpeas You should have half filo left. Brush each with olive oil, fold them in half a

and lay them on top of the pie

6 Fold any excess pieces of pastryfrom the base layers over the atop to encase everything. Press down firmly to make sure thepie holds together tightly. Brushs 

ne surface with the remaining olive oil and season with freshly

2 x 400g tins chickpeas,drained and rinsed* 100g dill, finely chopped- 140g feta, crumbled zest of 3 lemons (and juice of 1)

layer. Brush another sheet in half. Lay it chickpeas right size to Spoon and

ground black pepper.

7 Bake in the oven for 20 minutes.then reduce the heat to 180C/160C fan/gas 4 and bake fora further 45 minutes, or until the pie is crisp and golden. Allow to cool in the tin for at least 30 minutes before slicing.