They Eat Loads of Plant-Based Goodness
Blue zone residents mostly enjoy whole, plant-based foods, with meat and other animal products playing a minor role. The stars of their plates are vegetables, fruits, legumes, whole grains, and nuts.
Buettner shared with mindbodygreen that some of his favorite foods from these zones include avocado and banana, but he especially emphasizes eating legumes—about a cup a day. That’s where this brilliant, quick pasta comes in.
This Brilliant Pasta Is a Great Pick Too
After an Instagram Live with renowned cookbook author Carleigh Bodrug, Dan Buettner launched a series sharing recipes that support longevity. One standout is a tasty, quick pasta you can whip up in about 20 minutes: a simple yet amazing vegan lentil bolognese with mushrooms and red lentils. Want to try it? Here’s what you’ll need and how to make it!
Ingredients for 4-6 Servings:
- 1 tablespoon olive oil
- ½ yellow onion, diced
- 2 garlic cloves, minced
- 1 teaspoon oregano
- 3 tablespoons nutritional yeast (adds a special cheesy flavor)
- ½ teaspoon sea salt
- 1 tablespoon balsamic vinegar
- 2 tomatoes, diced
- 1 cup white button mushrooms, chopped
- ½ cup dry red lentils (rinsed)
- 1 cup vegetable broth
- 2 cups pasta sauce
- Vegan parmesan (for topping)
- Pasta of your choice
Preparation:
- Heat olive oil in a pot, add onion and garlic, and sauté over medium heat until softened (about two minutes).
- Add oregano, nutritional yeast, and salt, and cook for another minute until fragrant.
- Stir in mushrooms and diced tomatoes. Let cook for about 2 more minutes. Then add red lentils, vegetable broth, and pasta sauce.
- Bring the sauce to a boil, then simmer over medium heat for about 20 minutes until the lentils are tender. Cook the pasta according to package instructions, then combine with the sauce and serve topped with vegan parmesan to taste.
When you make this, you’ll quickly have a heavenly pasta that many of the world’s longest-lived people happily enjoy. To keep it especially healthy, it’s key to carefully choose your ingredients!
- If you have time, try making homemade vegetable broth from fresh, nourishing veggies. You can freeze it in portions and use whenever you need it.
- Also, consider making your own pasta sauce (even ahead of time). If you opt for store-bought, pick one with natural ingredients and no added sugar.
- For pasta, go for whole grain or try 100% green pea, chickpea, yellow pea, or red lentil pasta for a nutritious twist.
By paying attention to these details, you’ll enjoy a health-conscious, nourishing, and above all, heavenly pasta!
Bon appétit!
