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Dish It Out: Blue Zones Diet
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Dish It Out: Blue Zones Diet

Our favorite Registered Dietician, Jennifer Meachum, is sharing the latest in tips and tricks for the most trending diets. This week, she's dishing out a few tips and tricks on everything we need to know about the Blue Zone Diet!

Connect with Jennifer on social media @TheTVRD

Blue Zone Diet Guidelines:

1) Follow the 80/20 rule

2) Eat a small meal in the evening

3) Eat mostly plants and meat rarely

4) Drink alcohol moderately


Day in the Life of Blue Zone Diet

Breakfast

Oatmeal topped with mixed berries and walnuts

Avocado toast

Hot black tea


Lunch

Roasted Portobello and Red Pepper sandwich

Kale Pomegranate Salad

Water with mint leaves


Early Dinner

Pumpkin Chili

Glass of red wine


Recipes:

Roasted Portobello and Red Pepper Sandwich

1 Portobello mushroom cap

olive oil

salt and pepper

2 Roasted red peppers, jarred

1 Tbsp store bought Pesto

2 slices sour dough bread, toasted

1/2 cup Arugula

Directions:

Preheat oven to 400 degrees.

Brush both sides of mushroom with olive oil and sprinkle with salt and pepper.

Place on baking sheet and bake in oven for 10 minutes. Flip to other side and bake for additional 5 minutes.

Top with the roasted red peppers and brush with pesto. Bake for additional 2 minutes.

Remove from oven and place mushroom and peppers on toasted sourdough bread with handful of arugula. Drizzle with additional olive oil, salt, and pepper to taste.


Kale Pomegranate Salad

1 bunch of kale or bag of baby kale

1 Tbsp apple cider vinegar

2 tsp honey

2 tsp Dijon mustard

2 Tbsp olive oil

Pomegranate seeds from 1 whole pomegranate*

1/4 cup feta cheese crumbles

1/4 cup chopped walnuts, toasted

Directions:

Rinse and pat dry kale. Roll up leaves tightly and cut into thin strips. Place in large bowl.

In medium bowl whisk together honey, Dijon mustard, and apple cider vinegar. Gradually whisk in olive oil.

Pour dressing onto kale and toss to coat evenly.

Stir in feta cheese, walnuts, and pomegranate seeds. Refrigerate until ready to serve.

*How to deseed Pomegranate in minutes and with no mess!: Cut Pomegranate in half. Submerge pomegranate half in a bowl of water in the sink and squeeze seeds out. The seeds will sink to the bottom and the pith will rise to the top. Pick out any remaining seeds still stuck to the pith. Skim all of the pith that has floated to the top and then drain the seeds in a colander.


Pumpkin Chili

1 Tbsp olive oil

2 tsp. minced garlic

1/2 cup green bell pepper, diced

1/2 cup red bell pepper, diced

1/2 cup white onion, diced

2- 14 oz. can diced tomatoes and green chiles

1- 14 oz. can 100% pumpkin

1 cup low sodium fat free vegetable broth

2- 14 oz. can of black beans

2 Tbsp chili powder

2 tsp cumin

1 bay leaf

1 tsp pepper

1/4 tsp salt (optional)


Directions:

1. Heat olive oil in large stockpot over Medium High heat. Add garlic, peppers, and onion. Stir frequently until softened, approx. 2-3 minutes.

2. Add the remaining ingredients to the pot, stir, and cover.

3. Simmer for 20- 30 minutes.

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