To help us get back on track (for breakfast), we turned to the Blue zones– home to many of the world’s oldest people – to see what they serve. We’ll then look at some of the main breakfast staples from these regions and share some simple recipes for healthy aging.
Why is breakfast so important for healthy aging?
According to a recent study of more than 30,000 American adults, people who neglect to eat breakfast tend to lack essential nutrients: calcium, vitamin C, and fiber, to name a few. This is one reason why dietitians often emphasize importance of eating a good breakfast daily.
Dan ButtnerA National geographic journalist, longevity expert and founder of Blue zones, also strongly believes that eating a healthy breakfast regularly can increase your longevity over time. His favorite? Buettner shared in a recent post on Instagram that his favorite breakfast is as simple as possible: oatmeal. In addition to having good taste, he explains that it is rich in soluble fiber (which helps with digestion), proteins and vitamins.
Of course, if oatmeal doesn’t sound as exciting, Buettner says there are plenty of other Breakfast essentials inspired by the Blue Zone to try. To that end, his other favorite might surprise you: it’s minestrone soup. While in the United States people are more accustomed to sipping soup for lunch or dinner, in Sardinia, Italy (one of the five blue zones), it’s the norm.
So, what does breakfast look like for Blue Zone residents?
According to Buettner’s research, breakfast (or the first meal of the day) in blue zones typically consists of protein, complex carbohydrates (like beans or vegetables), and plant-based fats (like nuts, seeds and oils). Additionally, he notes that the majority of the day’s calories are consumed before noon in these regions.
According to Buettner’s research, breakfast (or the first meal of the day) in blue zones typically consists of protein, complex carbohydrates (like beans or vegetables), and plant-based fats (like nuts, seeds and oils).
To be more specific, Buettner breaks it down for us by area. Nicoyans often eat two breakfasts with a light dinner; The Ikarians and Sardinians make lunch the big meal of the day; Okinawans often skip dinner altogether; Many Adventists (in Loma Linda, California) eat only two meals a day, one mid-morning and another around 4 p.m.
That said, we’re sharing five delicious Blue Zone-inspired breakfast recipes that highlight foods commonly eaten for breakfast in each of these very different regions.
5 delicious Blue Zone breakfast recipes
1. Salted oatmeal
Much like Buettner, residents of Loma Linda, California, use oatmeal and oats as a breakfast option. But if you’re looking to change things up from the usual combination of sweetened cinnamon and apple oatmeal, this savory oatmeal recipe is the perfect choice. It’s made with carrots, salsa and avocado. Confidence: You will be pleasantly surprised by the savory flavor of oats.
Get the recipe: Salted oatmeal
2. Minestrone soup
If you’re more the type to snack on something savory (rather than sweet) for breakfast, it might be time to turn to a cup of soul-warming minestrone soup, like the Sardinians do in Italy. This recipe is packed with veggies like celery, carrots, and fennel, and tons of protein thanks to beans, a staple food for healthy aging. Dare we say, it’s herbal soup.
Get the recipe: Minestrone soup
3. Miso soup
In Japan, it is rare to find sweet waffles and pancakes at the breakfast buffet. Instead, you’ll find that most breakfast items will be salty. (And like the Sardinians, soup is also on the menu!) This nourishing miso soup recipe features ingredients like gut-healthy fermented miso paste, shiitake mushrooms and tofu. Pair it with a side of grilled fish and you have the perfect Japanese-style breakfast.
Get the recipe: Miso soup
4. Dried Berry Granola
Residents of Ikaria, Greece consume large quantities of yogurt, which has been found to be essential for maintain optimal gut health. What better way to enjoy a bowl of yogurt while giving your gut a probiotic boost than with a nice pile of crunchy dried berry granola?
Get the recipe: Dried Berry Granola
5. Bean and Rice Breakfast Bowl
If meal prep is the name of the game, this tasty Bean and Rice Breakfast Bowl is perfect for making ahead for the week ahead. Plus, it has an ideal balance of protein, carbs, fruits, and vegetables with ingredients like black beans, brown rice, avocado, and squash. What more could you want?
Get the recipe: Tasty Squash and Beans in 5 Minutes
A dietitian explains whether or not breakfast should be considered the most important meal of the day:
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