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Exploring the Blue Zone Diet: A Path to Longevity

Have you ever wondered about the secrets to living a long and healthy life? Look no further than the Blue Zone Diet. Based on the lifestyles of people living in Blue Zones – regions around the world where individuals live longer, healthier lives – this dietary approach emphasizes plant-based foods, whole grains, lean proteins, and other nutritious staples.

The Blue Zone Diet: Key Principles:

  • Plant-based Focus: The Blue Zone Diet places a strong emphasis on plant-based foods such as fruits, vegetables, legumes, and nuts. These foods are rich in vitamins, minerals, and antioxidants that support overall health and longevity.
  • Whole Grains: Ancient grains like quinoa, amaranth, and brown rice are staples of the Blue Zone Diet. These grains are high in fibre and nutrients, providing sustained energy and promoting digestive health.
  • Lean Proteins: Lean sources of protein, such as chicken, fish, and legumes, are included in moderation in the Blue Zone Diet. These proteins supply essential amino acids for muscle repair and overall cellular function.
  • Healthy Fats: Healthy fats from sources like olive oil, nuts, and avocados are central to the Blue Zone Diet. These fats support heart health, brain function, and overall well-being.

Savoury Chicken and Green Veggie Medley with Ancient Grains


500 grams lean, boneless skinless chicken thighs

1/3 cup chopped sweet red onion

2 cloves garlic, minced

2 cups fresh or frozen sweet peas

1 handful chopped parsley

½ cup hand-torn fresh Italian basil leaves

3-4 cups fresh baby kale, spinach, or Swiss chard

1 bunch watercress

3 tbsp fresh lemon juice

3 tbsp extra virgin olive oil plus additional for sauté

2 cups quinoa, amaranth or freekeh (cooked as per package directions)

Sea salt & pepper to taste


  1. Heat olive oil in a skillet over medium-high heat. Add chicken pieces and season with a pinch of salt & pepper. Sauté chicken until golden brown. Remove from heat and set aside in a covered dish.
  2. Using the same skillet used to cook chicken, heat olive oil over medium heat. Add all veggies (minus leafy greens), including garlic & onion, and stir to coat with oil. Add salt and pepper to taste. Continue to stir until vegetables are bright green in colour and al dente (still crisp) in texture.
  3. Add in chicken, hand-torn basil, leafy greens, and lemon juice. Toss all ingredients together.
  4. Remove from heat and incorporate with the cooked grain of choice.

Our chefs at La Vita Gourmet are dedicated to supporting your health goals with a menu thoughtfully designed with your holistic health in mind. Featuring dishes that cater to every aspect of your well-being, we ensure that each meal is not only delicious but also nutritious and supportive of your active lifestyle. 

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