I’ve studied the Mediterranean diet for years.
And I’ve been fortunate to travel to the Blue Zones of Ikaria, Greece and Nicoya, Costa Rica.

When it comes to the diets of the longest-lived people, the secret isn’t a secret:
Beans. Lots of fresh herbs. Bitter greens. Color.

No counting macros. No powders. No biohacking.
Simple, real, whole food that’s kept people alive and thriving for generations.

Here are some of my favorite recipes inspired by the Blue Zones. Enjoy!

Nicoyan Black Bean & Cacao Truffles

Both black beans and cacao are dietary staples of the Blue Zone, Nicoya, Costa Rica. 

Enjoy these truffles that incorporate my two Nicoyan favorites (black beans and cacao) into one bite sized treat: fudgy, fiber-rich, and super rich, creamy, and dark.

Green Goddess Slaw

This cabbage slaw is inspired by the “Casado” dish we frequently ate in the Nicoya Peninsula, Costa Rica. Casado is the most traditional Costa Rican dish- a plate made of rice, black beans, plantains, and cabbage slaw.

Add shredded chicken or beans to this slaw for a filling weekday lunch.  Or top your tacos with this slaw for a burst of flavor, fiber, and antoxidants.

Longevity Salad with Creamy Turmeric Dressing

Drawing inspiration from the world’s Blue Zones, where people live longer and healthier lives, this Longevity Salad combines a vibrant mix of super foods and flavors. Featuring ingredients from renowned regions like Okinawa, Ikaria, and Sardinia, this salad brings together the best of their dietary habits in one delicious bowl.

*This Creamy Turmeric Dressing is one of my most popular salad dressings. I could eat it by the spoonful…it’s that good.

Turmeric Papaya Smoothie

Papayas are a dietary staple in the Nicoya Peninsula, Costa Rica- a Blue Zone. They are rich in papain, an enzyme that aids in digestion and reduces inflammation.

Papayas are also a good source of the vitamins A, C, and E. In addition to the flesh, papaya seeds are also edible! The seeds have anti-parasitic, antibacterial, and liver-regenerating properties.

Purple Sweet Potato Mash with Pecans

Purple sweet potatoes are an excellent way to include the color purple and thus a hefty dose of antioxidants in your diet. This dish is inspired by the Blue Zone Region of Okinawa, where they regularly eat purple sweet potatoes.

Mediterranean Kale Salad with White Beans

Beans are a dietary staple of every Blue Zone. This recipe includes white beans, or cannellini beans, which are frequently eaten in Sardinia and Ikaria. Feel free to swap them out for other beans, such as chickpeas or lentils, if preferred.

Greek Braised Greens with Olive Oil & Lemon (Horta)

I ate this everyday while in Greece, and this is something Greek centenarians eat daily. Horta (wild greens) is a dietary staple of Greeks. They have so much flavor with the humblest ingredients. While we can’t readily forage for wild greens here in the US, we do have access to nutrient-dense swiss chard, kale, and collards.

Want to make eating more plants feel simple (and actually enjoyable)? I’ve got two easy ways to get started:

🌱 Plant Power Guidebook + Recipe Book:
Learn how to eat from the earth without overthinking it.

Inside, you’ll find simple strategies for meal prep, label reading, and boosting your energy with real food.
You’ll also get 50+ of my favorite plant-forward recipes. This is basically the cookbook I’d write if I made one.

🥗 Mediterranean Masterclass

Learn to master the healthiest diet on the planet.

Mediterranean living doesn’t have to be complicated. I break it down into simple, realistic habits you can actually stick with.

This course is rooted in research, clinical experience, and real-life travel, so you can confidently use food as medicine and feel your best.

Inside you’ll get:
• 100+ minutes of self-paced video lessons
• 40+ Mediterranean-inspired recipes
• A downloadable 70-page guidebook
• Access to a live (recorded) virtual cooking class
• A bonus travel itinerary to Crete + Ikaria—two of the world’s healthiest destinations

No fads. No extremes. Just real food, real life, and lasting results. Use code MED30 to save $30 on the Mediterranean Masterclass.