Dear Friend,
As spring settles in with its longer days and lighter air, it invites us to refresh our routines—gently, intentionally, and with gratitude.
In Blue Zone communities around the world, the change of seasons is marked not by fad diets or dramatic detoxes, but by simple shifts: fresh ingredients, lighter meals, movement in the sunshine, and a renewed connection with nature and one another.
This month, we’re embracing a Blue Zone Spring Reset—where nourishment meets simplicity, and longevity begins at the table. Featured Recipe: Ikarian Spring Stew
A Blue Zone-inspired, one-pot dish full of plant power and seasonal goodness.
Ingredients (serves 4):
2 tbsp extra virgin olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
2 cups cooked chickpeas (or 1 tin, drained & rinsed)
1 courgette, chopped
2 cups chopped seasonal greens (like chard, spinach, or wild rocket)
Juice of 1 lemon
1 tsp dried oregano or fresh dill
Sea salt and black pepper, to taste
2 cups vegetable stock or water
Optional: A small potato or handful of orzo for a heartier version.
Method:
In a large pot, heat the olive oil over medium heat. Add the onion and sauté for 5–7 minutes until soft and translucent.
Stir in the garlic and cook for 1 minute more.
Add the chickpeas, courgette, greens, herbs, and stock. Bring to a simmer and cook for 15–20 minutes until the courgette is soft and the flavours are blended.
Stir in the lemon juice, season to taste, and drizzle with a bit more olive oil before serving.
Best enjoyed slowly, preferably outside with a slice of rustic sourdough.
Blue Zone Tip of the Month: Eat Until You’re 80% Full
In Okinawa, the practice of Hara Hachi Bu is a daily ritual—stopping just before fullness. It’s a small shift with a big impact, helping digestion, preventing overeating, and encouraging mindfulness at meals.
Next time you eat, try putting your fork down halfway through. Breathe. Check in. You might find you’ve had just enough Lifestyle Ritual: The Daily Pause
After meals, Blue Zone centenarians don’t rush back to work—they pause. A short walk, some fresh air, or a moment of tea with a friend. These small, daily resets calm the nervous system and help food settle gently.
Try a 10-minute stroll after lunch this week. No phone—just you and the spring breeze 5-Day Challenge: Eat the Rainbow
Join us in a simple challenge: Add one new plant-based food to your meals each day for the next five days. Beans, wild greens, squash, herbs, grains—whatever’s in season where you are. Tag us @bluezonenutrition to share your creations and inspire the Blue Zone community! Pantry Tip of the Month
Stock your kitchen like a Blue Zone local. Keep lentils, tinned tomatoes, olive oil, and dried herbs on hand—quick foundations for hearty, healthy meals.
Wishing you a season of renewal, energy, and delicious simplicity,
Milvia
Blue Zone-inspired living for modern life
