Blue Zones are areas where people live exceptionally long lives. Studies have shown that environmental influences, including diet and lifestyle, far outweigh genetics in determining longevity.
People who live in Blue Zones typically eat a 95% whole-food, plant-based diet, largely composed of vegetables, legumes, whole grains and nuts, and eat meat only about five times per month.
Many organizations in Hawaii are adopting these practices under the Blue Zones Project, a community well-being initiative. For information visit hawaii.bluezonesproject.com.
This week, enjoy a few plant-based recipes compliments of the Blue Zones Project.
VIETNAMESE SUMMER ROLLS
By the Blue Zones Project
- 4 ounces bean-thread noodles (available in Asian section of supermarkets)
- 12 (8-to-9-inch) rice paper rounds (available in Asian section of supermarkets)
- 18 medium shrimp, cooked
- 1 cup fresh basil leaves
- 1 cup fresh Chinese parsley leaves
- 1 cup fresh mint leaves
- 1 cup daikon sprouts
- 1 cup cucumber, cut in matchsticks
- 1 cup carrot, cut in matchsticks
- 12 small green or red lettuce leaves
- >> Dipping sauce:
- 1/2 cup fresh lime juice
- 3 tablespoons fish sauce
- 3 tablespoons sugar
- 2 fresh red Thai chilies or 1 red jalapeno, thinly sliced
Place noodles in a large bowl with enough hot water over to cover; let stand until softened, about 10 minutes. Drain. Transfer to a large bowl to cool; set aside.
Fill a pie plate with warm water. Working with 1 rice paper round at a time, soak in water, turning occasionally until just pliable but not limp, about 30 seconds. Transfer to a work surface.
Arrange 3 shrimp halves across center of round. Top with some leaves of each herb, then daikon sprouts, cucumber and carrot. Arrange a small handful of noodles over top, then 1 lettuce leaf, torn or folded to fit.
Fold bottom of rice paper over filling, then fold in ends and roll up like a burrito into a tight cylinder. Transfer roll, seam side down, to a platter. Repeat to make 11 more rolls. (Rolls can be made 1 hour ahead) Cover with damp kitchen towel; refrigerate.
To make dipping sauce: Combine all ingredients in medium bowl. (Can be made a day ahead.) Cover and chill.
To serve, cut rolls in half on diagonal. Add chopped Chinese parsley to dipping sauce. Makes 12 rolls.
Approximate nutritional information, per serving: 160 calories, 1 g total fat, no saturated fat, 15 mg cholesterol, 550 mg sodium, 32 g carbohydrate, 6 g fiber, 8 g sugar, 9 g protein.
CREAMY THAI CARROT SOUP WITH BASIL
By the Blue Zones Project
- 1 tablespoon coconut or olive oil
- 1/2 large yellow onion, chopped
- 3 cloves garlic, diced
- 1 pound carrots, chopped
- 1 pinch each salt and pepper
- 2 cups vegetable stock
- 2 cups water
- 1/3 cup creamy or crunchy natural peanut butter
- 2 teaspoons chili-garlic sauce
- >> Optional toppings: Fresh basil, Chinese parsley or mint, coconut milk or coconut cream, brown sugar or agave nectar, Sriracha hot sauce
Heat oil in a large pot over medium. Add onion, garlic and carrots; cook 5 minutes. Season with salt and pepper; add vegetable stock and water. Bring to a low boil, then reduce heat to a simmer. Cover and cook 20 minutes, until vegetables are tender.
Transfer soup to blender and blend until smooth and creamy. Add peanut butter and chili-garlic sauce; puree. Adjust seasonings as needed. Serve with toppings as desired. Serves 6.
Approximate nutritional information, per serving: 160 calories, 10 g total fat, 3 g saturated fat, no cholesterol, 400 mg sodium, 13 g carbohydrate, 3 g fiber, 5 g sugar, 4 g protein.
CACAO BLISS BITES
By the Blue Zones Project
- 1/2 medium beet, peeled and roughly chopped
- 4 dates, pitted
- 1/4 cup oat flour
- 1/4 cup coconut flour
- 2 tablespoons cacao powder
- 1/2 teaspoon vanilla extract
- Pinch salt
- >> Optional toppings: Shredded coconut, cacao nibs, chocolate sauce
In a food processor, pulse beet chunks and dates into small pieces. Add remaining ingredients, except toppings, and process until smooth. If mixture is too dry, add a little water.
Roll into balls and coat with desired toppings. Refrigerate at least 30 minutes to firm up. Makes about 8 balls.
Approximate nutritional information, per serving (not including optional toppings): 50 calories, 1.5 g total fat, 1 g saturated fat, no cholesterol, 50 mg sodium, 8 g carbohydrate, 2 g fiber, 3 g sugar, 2 g protein.
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.
