Super Healthy and Quick Dessert Recipes from Blue Zones

All over the world there are “blue zones” where people tend to live longer, healthier and happier lives than the rest of the world. Researchers have studied these areas for many, many years to demystify the reasons behind the longevity and overall well-being of the inhabitants. You may have seen a documentary or a reel, read an article, or just heard in passing about these Blue Zones in Okinawa, Japan; Sardinia Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, United States.

Turns out, the factors contributing to a long life expectancy and great health are nothing extraordinary. Genetics play a great role in determining lifespan, but so does lifestyle. The people living here just tend to live very active lives from youth to old age, have strong social connections, and eat a very balanced diet that’s not only locally produced but is devoid of any fast food or processed items. They also avoid alcohol or drink in moderation, don’t smoke, and mostly consume meat and meat products in moderation.

When it comes to a balanced diet, it doesn’t mean that people living in these regions don’t enjoy a sweet treat sometimes. Instead of consuming processed sugars, they turn to natural sweeteners, or just eat everything in moderation. Here are some Blue Zone-inspired desserts that you can try at home:

Sweet Potato Bites

Sweet Potato is grown locally in Okinawa and has been a big part of the local diet since the 60s.

Ingredients:

• 2 purple sweet potatoes
• 2 tsp brown sugar
• 40 g + 2 tsp sesame seeds
• 1 tsp ground cinnamon

Instructions:

• Wash the sweet potatoes thoroughly, then peel and chop them.
• Steam or pressure cook until soft and tender.
• Once the sweet potatoes are cool enough, mash them with sugar, then roll them into ladoos or balls. You can also add cinnamon to the potato mash at this point.
• Place the sesame seeds on a plate or tray, then roll every ball in them, ensuring that they are completely covered.

Cocoa Avocado Mousse with Strawberries

Avocados are found in tropical climates, like that if Costa Rica.

Ingredients:

• 4 dates (mejdool or any other variety)
• 480 g hulled and chopped strawberries
• 2 large, ripe avocados (use more if the fruit is small)
• 240 ml plant milk
• 60 g chopped cashews
• ½ tsp vanilla extract
• ¼ tsp ground cinnamon

Instructions:

• Soak the dates for a couple of hours or overnight, then drain, remove the seeds, and finely chop.
• Remove the flesh from the ripe avocados, add into a food processor along with the soaked and chopped dates, plant milk, chopped cashews, vanilla, and cinnamon.
• Blend well to get a completely smooth and airy mousse. Check whether the sweetness works for you. If not, add a splash of pure maple syrup.
• Transfer the mousse into a serving dish and let it chill. Then serve with a generous helping of fresh strawberries.

Pumpkin Fritters

Though this is a deep fried dish, it’s only made on special occasions.

Ingredients:

• 425 gm pumpkin purée
• 1/8 tsp salt
• 120 gm flour
• 1 tbsp baking powder
• 240 ml water
• 1 tbsp lemon zest
• 120 ml applesauce
• 30 gm powdered sugar

Instructions:

• Add all the ingredients except sugar in a large mixing bowl until you get a dough. You can change the proportions of flour and water if the dough is too sticky or dry.
• After kneading it, let the dough rest for a while.
• As the dough rests, heat oil in a heavy-bottomed pan.
• Then take a tablespoon of dough and drop it in hot oil. Fry until golden brown on both sides.
• Drain the pumpkin fritters on a paper towel, then immediately roll them in powdered sugar. You can also dip them in maple syrup but that will make them sticky.
• Consume immediately.