In his new book, The Blue Zones Solution, Dan Buettner identifies the places in the world where people live the longest, or what he has termed “Blue Zones”: Ikaria, Greece; Okinawa, Japan; Sardinia, Italy; Costa Rica’s Nicoya Peninsula; and Loma Linda, California. One big commonality of all these places where centenarians rule? They all eat diets that rely heavily on plant foods. Here, a look at exactly what these long-living locals eat and how you can start tasting the trend of living to 100.  Excerpted with permission fromThe Blue Zones Solution by Dan Buettner (2015; National Geographic). 1. Ikaria, Greece4 Surprisingly Rich Mediterranean Recipes That Burn Fat If one indicator of health is that you’re having sex, well, it’s no surprise that Ikarians are living longer than most—preliminary studies actually show that roughly 80% of Ikarian males between 65 and 85 are still knocking boots. Where does that energy come from? Likely their “extreme and unique” version of the Mediterranean diet, which includes olive oil, wild greens, potatoes, feta cheese, black-eyed peas, chickpeas, lemons, Mediterranean herbs, coffee, and honey. (Looking for more Mediterranean recipes? Check out these .)   Greek Potato SaladSERVINGS: 6  This chunky salad of red potatoes, fresh greens, and a couple of boldly flavored herbs is the epitome of summer in Ikaria and makes an ideal lunch.  1½ lb med red potatoes, peeled and quartered ½ tsp celery seeds ½ c extra-virgin olive oil 2 Tbsp red wine vinegar 1 Tbsp packed fresh oregano leaves, minced ½ tsp salt ¼ tsp freshly ground black pepper 1 sm red leaf lettuce head, cored and chopped (about 3 cups) 2 c arugula, chopped ½ c packed fresh mint leaves Finely chopped scallions, for garnish Toasted sliced almonds, for garnish 3 hard-cooked eggs, peeled and sliced lengthwise (optional)

  1. PLACE the potatoes in a large saucepan. Add enough cool water so they’re submerged by 2 inches. Bring to a boil over high heat, then reduce the heat to medium and simmer until firm but easily pierced with a fork, about 15 minutes. Drain in a colander set in the sink and transfer to a large salad bowl; sprinkle the celery seeds over the potatoes while they’re hot. Cool for at least 15 minutes or up to 1 hour. 2. WHISK the oil, vinegar, oregano, salt, and pepper in a small bowl until uniform. Pour about a third of this dressing over the potatoes and toss well. The recipe can be completed through this step up to 3 hours in advance. Cover and refrigerate the potatoes until you’re ready to make the salad; cover and set the dressing aside at room temperature.3. ADD the lettuce, arugula, and mint leaves to the potatoes. Top with the remainder of the dressing. Toss gently but well. Divide onto 6 serving plates. Garnish each with chopped scallion and about 1 tablespoon toasted sliced almonds for garnish. If desired, place hard-boiled egg slices on the side of each plate.  NUTRITION (per serving, with eggs): 310 cal, 6 g pro, 21 g carb, 3 g fiber, 2 g sugars, 22 g fat, 3.5 g sat fat, 260 mg sodium 2. Okinawa, Japan Okinawans who are over age 65 (that is, those who grew up eating a more traditional diet without the fast food that’s infiltrated the eating habits of younger Japanese) have the world’s highest life expectancy: Eighty for men and 88 for women. Their top longevity foods include bitter melon (which is actually a gourd), tofu, a purple variety of sweet potato, garlic, turmeric, brown rice, green tea, shiitake mushrooms, and seaweeds (kombu and wakame). Mushroom StewSERVINGS: 4 Asian markets that cater to a Japanese clientele have an enormous variety of mushrooms, but many types of Japanese mushrooms are available at most local supermarkets. Just make sure to include shiitakes in the mix. 2½ lb assorted Japanese mushrooms, such as stemmed shiitake caps, maitake, and trimmed enoki 1 c dry sake or dry white wine, such as Pinot Gris 1 c vegetable broth  2 Tbsp soy sauce, preferably a Japanese bottling 1 Tbsp oyster sauce 1 tsp tomato paste 1 tsp Asian red chili paste, such as sambal oelek 3 Tbsp peanut oil, sesame oil, or extra-virgin olive oil 4 med shallots, peeled and diced 2 Tbsp minced garlic 1 tsp dried thyme, optional 1 bay leaf 2 c cooked long- or medium-grain brown rice
  2. WIPE the mushrooms clean with a damp paper towel. Cut them into 1-inch pieces and set aside.2. WHISK the wine, broth, soy sauce, oyster sauce, tomato paste, and chili sauce in a small bowl and set aside.3. WARM the oil in a large sauté pan or a deep skillet set over medium heat. Add the shallots and garlic; cook, stirring often, until lightly browned, about 2 minutes. Add the mushrooms and stir until all the oil has been absorbed. Pour in the wine mixture; stir in the thyme and bay leaf. 4. RAISE the heat to medium-high and bring to a simmer. Reduce the heat to low and continue cooking, uncovered, until the liquid in the pan has reduced to half its original volume, 15 to 20 minutes. 5. PILE the rice on a large serving platter. Spoon the mushroom stew on top, using the pan juices as a sauce. NUTRITION (per serving): 430 cal, 12 g pro, 61 g carb, 9 g fiber, 11 g sugars, 13 g fat, 2 g sat fat, 470 mg sodium MORE: 5 Ways To Drink Green Tea For Weight Loss 3. Sardinia, Italy In most parts of the world, for every man who makes it to 100, there are five women who do, too. But here, the ratio is 1:1, and that’s not because women die young, but because men elude heart disease longer. Sardinians’ top longevity foods are whole-grain breads including pan carasau, carta da musica, orgiathu, and moddizzosu, fennel, fava beans and chickpeas, tomatoes, pecorino cheese, almonds, milk thistle, barley, and cannonau wine. Angel Hair With Walnut and Fennel Frond PestoSERVINGS: 6 You can use any type of pasta shape, but be sure to use 100% whole wheat pasta. If you’re sticking to a gluten-free diet, use pasta made from brown rice or quinoa.  2 sm fennel bulbs with stems and fronds (about 10 oz total weight) ¼ c chopped walnuts 1 Tbsp minced garlic ½ tsp salt ⅓ c plus 1 Tbsp extra-virgin olive oil 1 lb whole wheat durum semolina angel hair pasta, cooked and drained according to the package instructions, ¼ cup cooking water reserved 3 Tbsp shredded pecorino Romano (about 1½ ounces)
  3. ROUGHLY CHOP the fennel stems and fronds (reserve the bulbs); place them in a large food processor fitted with the chopping blade. Add the walnuts, garlic, and salt. Cover and pulse, drizzling in the ⅓ cup olive oil through the feed tube, until a thick, somewhat pasty sauce.2. TRIM blemished marks on the fennel bulbs. Quarter the bulbs and slice into thin strips. Measure out 1 cup of these slices. Reserve the remainder in a sealed plastic bag, set in the refrigerator for another use (like a fresh salad). 3. WARM the remaining 1 tablespoon olive oil in a very large skillet set over medium-high heat. Add the sliced fennel and cook, stirring frequently, until barely wilted, about 1 minute. Add the pasta; scrape in the prepared walnut sauce. Stir until well combined and heated through, about 1 minute, adding a little of the reserved pasta cooking liquid if the dish is dry (but do not make it soupy). Divide onto 6 plates, top each with ½ tablespoon grated cheese, and serve. NUTRITION (per serving): 490 cal, 12 g pro, 64 g carb, 9 g fiber, 3 g sugars, 21 g fat, 3 g sat fat, 300 mg sodium MORE: The Simple Way To Boost Your Heart Health By 46%
  4. Costa Rica’s Nicoya Peninsula People of Nicoya reach the ripe old age of 90 at rates up to two and a half times greater than those in the United States by dodging heart disease, many types of cancer, and diabetes. The real kicker: they spend about 1/15th of what we do on healthcare. Their top longevity foods include corn tortillas, various squashes, papaya, yams, black beans, bananas and plantains, and pejivalles, small orange fruits local to Central America. Tropical Lentil StewSERVINGS: 6 All Costa Ricans have their own recipe for this stew. The list of ingredients is long but the preparation is simple. If you don’t have all the spices on hand, eliminate up to two. Doing so will alter the taste but the dish will still be delicious. 8 c (2 quarts) vegetable broth 1½ c brown, green, or black beluga lentils 2 lg sweet potatoes (about 1 pound each), peeled and cut into ½-inch cubes 1 med yellow or white onion, chopped (about 1 cup) 1 c canned tomato sauce 2 tsp minced garlic 1 tsp ground cumin 1 tsp ground cinnamon 1 tsp dried ground ginger ½ tsp ground cardamom ½ tsp ground cloves ½ tsp grated nutmeg ½ tsp salt ½ tsp freshly ground black pepper 3 med ripe bananas, peeled and cut into ½-inch thick slices 2 c pineapple chunks
  5. MIX the broth, lentils, sweet potatoes, onion, tomato sauce, garlic, cumin, cinnamon, ginger, cardamom, cloves, nutmeg, salt, and pepper in a large pot or Dutch oven. Bring to a boil over high heat. Reduce the heat to low and simmer, uncovered, until the lentils and sweet potatoes are tender, 50 to 60 minutes.2. USE an immersion blender to partially puree the soup, leaving its overall texture slightly chunky. Or ladle about half the soup into a large blender, cover loosely with a clean kitchen towel, and blend until smooth before stirring this puree back into the pot. Ladle into 6 serving bowls and top each with ⅓ cup of the banana slices and ⅓ cup of the pineapple chunks. NUTRITION (per serving): 330 cal, 13 g pro, 67 g carb, 13 g fiber, 20 g sugars, 1.5 g fat, 0 g sat fat, 630 mg sodium 5. Loma Linda, Californiawhy you should eat an entire avocado every day Loma Linda has the highest concentration of Seventh Day Adventists in the United States, most of whom follow a plant-based diet with small amounts of dairy and fish. Their top longevity foods include avocados, salmon, nuts, beans, lots of water (6 to 8 glasses daily), oatmeal, whole wheat bread, and unsweetened soy milk. (Check out .) Quinoa Salad With Sweet Potatoes and PearsSERVINGS: 4 This salad is a meal in one bowl. It features lots of foods popular with Adventists and also in other Blue Zones. Serve it for lunch or dinner. ¼ c extra-virgin olive oil ¾ c uncooked white or red quinoa 1 lg sweet potato (about 12 ounces), peeled and cut into ½-inch cubes 2 Tbsp balsamic vinegar ½ tsp salt ¼ tsp freshly ground black pepper 6 c arugula, preferably baby arugula 2 med red-skinned pears, cored and thinly sliced ½ med red onion, sliced into thin half-moons ½ c packed fresh Italian flat-leaf parsley leaves, roughly chopped ¼ c packed fresh mint leaves, preferably spearmint leaves, roughly chopped
  6. POSITION the rack in the center of the oven and heat the oven to 400°F.2. WARM 1 tablespoon of the oil in a medium saucepan set over medium heat. Add the quinoa and cook, stirring often, until lightly toasted, about 2 minutes. Pour in 1½ cups water, raise the heat to high, and bring to a boil. Cover, reduce the heat to low, and simmer slowly until the water has been absorbed, about 15 minutes. Remove from the heat and set aside, covered, for 10 minutes. Fluff with a fork, spread on a large plate, and refrigerate for at least 30 minutes or up to 4 hours.3. TOSS the sweet potato cubes with 1 tablespoon of the olive oil on a large rimmed baking sheet. Bake until golden brown, stirring once, about 30 minutes. Cool on the baking sheet for 20 to 30 minutes.4. WHISK the remaining 2 tablespoons of oil with the vinegar, salt, and pepper in a large salad bowl. Add the arugula, pears, onion, parsley, and mint, as well as the chilled quinoa and sweet potatoes. Toss gently but well to serve. NUTRITION (per serving): 350 cal, 6 g pro, 45 g carb, 7 g fiber, 14 g sugars, 16 g fat, 2 g sat fat, 330 mg sodium