Dan Buettner | "Person to Person" with Norah O'Donnell

Summary

In this insightful interview, Nora O'Donnell meets Dan Buettner, an expert on longevity, who has identified 'Blue Zones'—regions where people live longer, healthier lives. Buettner's research reveals a commonality of habits, including plant-based diets, moderate activity, and strong social bonds. He introduces 'The Blue Zones American Kitchen,' a cookbook with recipes designed to emulate these longevity-promoting diets. The discussion highlights the importance of whole foods, the role of social circles in reinforcing healthy eating, and the significance of purpose in life. Buettner also shares tips for adopting a Blue Zone lifestyle, emphasizing the deliciousness of plant-based meals as a key to long-term adherence.

Takeaways

• 🌍 Dan Buettner is an author and explorer renowned for his work on 'Blue Zones', areas where people live longer, healthier lives.
• 📚 Buettner's research was initiated by a World Health Organization report highlighting Okinawa, Japan, for its longest disability-free life expectancy.
• 🥗 The 'Blue Zones' are characterized by a plant-based diet, moderate physical activity, strong social bonds, and even the occasional glass of red wine.
• 📈 Buettner's new cookbook, 'The Blue Zones American Kitchen', introduces recipes that could potentially add a decade to one's life.
• 🌱 The 'Power Nine' principles identified across Blue Zones include a whole food plant-based diet, social circles, and a sense of purpose.
• 🚶‍♂️ Physical activity in Blue Zones often comes in the form of natural movement throughout the day, rather than structured gym sessions.
• 🥩 Meat consumption in these zones is relatively low, with meat being a celebratory food rather than a dietary staple.
• 🍇 Alcohol, specifically red wine, is enjoyed in moderation and is part of the lifestyle in some Blue Zones.
• 🥤 The script emphasizes the importance of avoiding sugary sodas, which are largely absent in the diets of Blue Zone centenarians.
• 👫 Social connections play a crucial role in reinforcing healthy eating habits and are linked to increased longevity.
• 🌱 Buettner's findings suggest that adopting a plant-based diet and cooking with family can significantly extend life expectancy.

Q & A

Who is Dan Buettner and what is he known for?

Dan Buettner is an author, explorer, and National Geographic writer who is best known for his work on the Blue Zones, places around the world where people consistently live longer, healthier lives.

What are the Blue Zones?

The Blue Zones are cities and villages around the world where people live to be 100 and beyond, with examples including Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.

What are some of the key factors contributing to longevity in the Blue Zones according to Dan Buettner?

Key factors contributing to longevity in the Blue Zones include plant-based diets, moderate activity, good company, and even the consumption of red wine in moderation.

What is the significance of the 'Power 9' mentioned by Dan Buettner?

The 'Power 9' refers to nine common practices found in the Blue Zones that contribute to longevity, such as eating a whole food plant-based diet, having strong social networks, and having a sense of purpose.

How does the consumption of meat differ in the Blue Zones compared to the average American diet?

In the Blue Zones, meat is consumed sparingly, about five times per month, and is more of a celebratory food rather than a daily staple, unlike the average American diet which tends to include meat more frequently.

What role does alcohol play in the diet of people living in the Blue Zones?

In the Blue Zones, people enjoy alcohol in moderation, particularly red wine, which is believed to contribute to their longevity and cognitive sharpness even into their 90s and beyond.

What is the significance of carbohydrates in the diets of people in the Blue Zones?

Carbohydrates in the form of whole grains, beans, and nuts are a significant part of the diets in the Blue Zones, providing complex carbohydrates that are associated with longevity and good health.

What is the role of social circles in promoting healthy eating habits in the Blue Zones?

Social circles in the Blue Zones help reinforce the right eating habits by creating an environment where the healthy choice is the easy choice, and by providing support and encouragement for maintaining a plant-based diet.

What advice does Dan Buettner give for someone looking to live longer and healthier?

Dan Buettner suggests incorporating a plant-based diet, paying attention to one's immediate social circle, and finding delicious plant-based recipes that the whole family can enjoy.

What is the concept behind the 'Blue Zones American Kitchen' cookbook by Dan Buettner?

The 'Blue Zones American Kitchen' cookbook introduces 100 new recipes inspired by the dietary patterns found in the Blue Zones, aiming to add years to one's life by adopting these longevity-promoting eating habits.

How does the traditional African-American cuisine, as described in the script, compare to common perceptions of soul food?

Traditional African-American cuisine, as described, is plant-based and focused on dishes like Hoppin' John, which is a combination of beans and rice, and collard greens, which are healthier than the fried and processed foods often associated with soul food.

What is the 'Three Sisters' diet mentioned in relation to Native American cuisine?

The 'Three Sisters' diet refers to a traditional Native American dietary pattern that includes beans, squash, and corn, which were often grown together and used in various dishes, such as succotash.

What are some simple dietary changes suggested in the script to promote longevity?

Some simple dietary changes suggested include eating a big savory breakfast, incorporating beans into meals as a protein source, snacking on nuts, and quitting eating by 5 or 6 PM to give the body a rest.

What is the significance of the 'Hoppin' John' dish in the context of the Blue Zones diet?

Hoppin' John is a traditional dish that consists of rice and beans, which is a whole protein, and collard greens, making it a nutritious and plant-based meal that aligns with the dietary patterns found in the Blue Zones.

How does the script address the issue of soda and its impact on health?

The script highlights that most centenarians in the Blue Zones do not drink soda, and suggests that eliminating sugar-sweetened beverages from the American diet could significantly improve health.

What is the potential impact of adopting Blue Zones dietary principles on health care costs?

Adopting the dietary principles of the Blue Zones could potentially save billions of dollars in health care costs by reducing the prevalence of largely avoidable diseases and promoting healthier lifestyles.

Outlines

00:00

🌟 The Secrets of Longevity: Dan Buettner's Blue Zones

Nora O'Donnell interviews longevity expert Dan Buettner, who has dedicated his career to studying the world's 'Blue Zones'—regions where people live longer, healthier lives. Buettner, known for his work with National Geographic, discovered that these communities share common habits such as plant-based diets, moderate physical activity, strong social bonds, and even the occasional glass of red wine. His new cookbook, 'The Blue Zones American Kitchen,' introduces recipes inspired by these longevity principles, aiming to add years to one's life by incorporating them into daily meals.

05:02

🥗 Embracing Plant-Based Diets and the Power of Social Circles

Dan Buettner explains that the key to longevity in Blue Zones is not a single factor but a combination of elements, including a predominantly plant-based diet, regular but not excessive physical activity, and the support of social circles that reinforce healthy behaviors. He emphasizes the importance of whole grains, greens, nuts, and beans, which are staples in the diets of the world's longest-living populations. Buettner also discusses the role of purpose, moderate alcohol consumption, and the avoidance of sugary drinks like soda, which he considers detrimental to health.

10:04

🌱 The Global Quest for Healthy Eating Patterns and the Role of Environment

Buettner's research led him to identify dietary patterns common across various Blue Zones, including the consumption of whole foods, limited meat intake, and a preference for home-grown produce. He discusses the significance of environmental factors in promoting healthy choices, such as making plant-based meals more accessible and desirable. Buettner also highlights the importance of finding enjoyment in healthy eating, as it is the deliciousness of these foods that encourages long-term adherence to longevity diets.

15:05

🍽️ Culinary Traditions and the Future of Blue Zones

The conversation delves into the culinary traditions of various ethnic groups in the United States, which Buettner found to align with Blue Zones dietary patterns. He discusses the healthful aspects of traditional African-American, Native American, and Asian-American cuisines, and how these have been adapted over time. Buettner also hints at an upcoming announcement regarding new Blue Zones discoveries and shares his involvement in creating healthier environments in cities like Fort Worth, Texas, which has seen a reduction in obesity rates and health care costs.

20:07

🥘 Cooking with Rich Landau: Plant-Based Cuisine for Longevity

Rich Landau, a renowned chef and owner of a plant-based restaurant, demonstrates how to prepare a meal inspired by the Blue Zones principles. The cooking segment showcases the use of ingredients like sweet potatoes, beans, and collard greens, which are cornerstones of longevity diets. Landau emphasizes the importance of flavor in making plant-based meals appealing and satisfying, while also discussing the nutritional benefits of these dishes. The segment concludes with a delicious plant-based meal that highlights the ease and affordability of adopting a longevity-promoting diet.

Keywords

💡Blue Zones

Blue Zones refer to regions around the world where people consistently live longer, healthier lives, often reaching the age of 100 and beyond. The concept is central to the video as it explores the lifestyle and dietary habits that contribute to longevity in these areas. Examples from the script include Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California.

💡Dan Buettner

Dan Buettner is an author, explorer, and National Geographic writer who is renowned for his work on the Blue Zones. His research focuses on identifying the common factors that contribute to longevity in these regions. In the video, Buettner discusses his findings and how they can be applied to improve health and lifespan.

💡Longevity

Longevity is the term used to describe the state of living a long life, typically with good health. The video's theme revolves around understanding and achieving longevity through lifestyle and dietary choices. The script mentions various factors such as plant-based diets, moderate activity, and social connections that contribute to longevity.

💡Plant-Based Diets

A plant-based diet primarily consists of foods derived from plants, including vegetables, grains, nuts, and legumes. The video emphasizes the importance of plant-based diets in the Blue Zones, suggesting that they are a key factor in the longevity observed in these regions. Buettner mentions that these diets are rich in whole foods and are associated with lower rates of chronic diseases.

💡Social Networks

Social networks refer to the web of relationships and connections that individuals have with others. In the context of the video, strong social networks are highlighted as a crucial element for longevity. Buettner points out that having a supportive social circle can reinforce healthy eating habits and contribute to a longer, healthier life.

💡Purpose

Having a sense of purpose in life is discussed in the video as a significant factor that can extend life expectancy. Buettner mentions that individuals who wake up with a clear direction in life tend to live longer. This concept is linked to the overall theme of longevity and the psychological benefits of having goals and a meaningful existence.

💡Moderation

Moderation, particularly in terms of diet and lifestyle, is a key principle emphasized in the video. Buettner discusses how moderate consumption of certain foods, such as red wine and meat, can be part of a healthy diet in the Blue Zones. The concept of moderation is contrasted with excessive consumption, which is often linked to health issues.

💡Complex Carbohydrates

Complex carbohydrates are a type of carbohydrate that includes foods like beans, nuts, and grains. They are contrasted with simple carbohydrates, which are found in processed foods like cookies and candy. The video highlights the importance of complex carbohydrates in the diets of the Blue Zones, noting that they provide energy and nutrients without the negative health impacts of simple carbs.

💡Nuts

Nuts are mentioned in the video as a beneficial part of a longevity diet, particularly when consumed in moderation. Buettner states that a handful of nuts a day can contribute to an increased life expectancy. This aligns with the broader theme of the video, which advocates for a diet rich in natural, nutrient-dense foods.

💡Soda

Soda, or sugar-sweetened beverages, are highlighted in the video as a significant contributor to poor health and are largely absent in the diets of the Blue Zones. Buettner suggests that eliminating soda from one's diet could greatly improve health outcomes, emphasizing the negative impact of refined sugars on longevity.

💡Cancer Rates

The video discusses the lower rates of certain cancers, particularly breast and prostate cancers, in the Blue Zones. Buettner attributes this to the healthier dietary and lifestyle habits prevalent in these regions, such as a diet low in meat and high in plant-based foods. The lower cancer rates are used as evidence of the health benefits of the Blue Zones lifestyle.

Highlights

Dan Buettner, an author and explorer, is known for his work on the Blue Zones, areas where people live longer, healthier lives.

The Blue Zones include Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.

Residents of Blue Zones live longer due to plant-based diets, moderate activity, good company, and even red wine.

Buettner's new cookbook, 'The Blue Zones American Kitchen', introduces recipes that could potentially add 10 years to one's life.

Buettner's interest in longevity began with a National Geographic article about Okinawa, Japan, having the longest disability-free life expectancy.

There is no single secret to longevity; it's a combination of factors that support healthy behaviors and prevent chronic diseases.

The 'Power Nine' are nine common factors contributing to longevity found across all Blue Zones.

A whole food plant-based diet is a key component of longevity diets worldwide.

Social circles and environments that encourage healthy eating are crucial for longevity.

People in Blue Zones move naturally throughout the day, rather than relying on gym workouts.

Meat consumption in Blue Zones is minimal, with meat being a celebratory food rather than a dietary staple.

Complex carbohydrates, such as beans, nuts, and grains, are the primary food source for longevity.

One handful of nuts per day can increase life expectancy by about two years.

Moderation in alcohol consumption, particularly red wine, is part of the Blue Zones diet.

Soda and sugar-sweetened beverages are notably absent from the diets of Blue Zone centenarians.

Simple steps to increase longevity include adopting a plant-based diet, improving social circles, and finding delicious plant-based recipes.

Buettner's team helped Fort Worth, Texas, lower its obesity rate by making healthy choices easier through environmental changes.

Ethnic cuisines in the U.S., such as African-American, Native American, and Asian-American, have traditionally been close to Blue Zones diets.

Buettner's book highlights the importance of breakfast, incorporating beans, and eating earlier in the day for a healthier lifestyle.

Chef Rich Landau demonstrates how to create plant-based dishes that are both healthy and flavorful, using ingredients from Blue Zones.

Buettner hints at an upcoming announcement about new Blue Zones discoveries, indicating an expansion of the concept.

Transcripts

hi I'm Nora O'Donnell and this is Person

to Person Our Guest today is an expert

on living longer Dan buettner if you ask

the average American what the optimal

formula of longevity is they probably

couldn't tell you Dan buettner is an

author Explorer and is best known for

his work on the blue zones so it's

Saturday night the Blue Zone in icaria

unit travels all over the globe in

search of the places where people

consistently live longer healthier lives

they are called Blue zones cities and

Villages where people live to be 100 and

beyond that includes Loma Linda

California nicoya Costa Rica Sardinia

Italy icaria Greece and Okinawa Japan so

why are they living longer utner and

fellow researchers say it's because of

plant-based diets moderate activity good

company and even red wine his new

cookbook the blue Zone's American

Kitchen introduces a hundred new recipes

that he says could add 10 years to your

life so we went to a restaurant that

follows his principles to learn how we

too can live to be 100.

[Music]

Dan it's so nice to meet you

nice to meet you what got you interested

in the blue zones I've been a writer for

National Geographic for about 20 years

and my specialty has been solving

ancient Mysteries and in 1999 the World

Health Organization came out with a

finding that showed that Okinawa Japan

had the longest disability free life

expectancy in the world so in other

words people live the longest but they

didn't get diabetes and heart disease

and suffer from obesity and I said aha

that's a good mystery so you wanted to

say what is the secret to their

longevity yes and what did you find

there's no Silver Bullet there's no pill

or supplement or magical diet but it's a

cluster of of mutually supporting things

that keep people doing the right things

and avoiding the wrong things so that

they don't develop a chronic disease so

they're not dying early deaths like many

of us in America are and in this while

you uncovered what was going on in

Okinawa you found that there were other

other blue zones around the world right

we found the longest live men in the

world in the highlands of Sardinia

the neural Province the island of ikadia

which is very close to Turkey a

population that has lives about eight

years longer but without Dementia

in nicoya Costa Rica population who

lives to age 90 at rates about two or

three times greater than the United

States spending 1 15 the amount we do on

Health Care

in the United States among the

Seventh-Day Adventists conservative

Christians that live very close to Los

Angeles we found a population that's

living about eight to ten years longer

than their California neighbors so even

though all these blue zones are all

around the world these groups of people

that are living into their hundreds they

have similar habits right yes it's

remarkable the same nine things I call

it the power nine but they're eating

mostly a whole food plant-based diet the

pillars every longevity diet in the

world are whole grains greens nuts

tubers like sweet potatoes and beans cup

of beans seems to add about four extra

years of life expectancy if you can eat

it every day but the reason that they're

living a long time is because they have

social circles around them that help

reinforce the right eating they live in

places where the healthy choice is the

easy choice or they're not bombarded by

junk food advertising Etc they have

strong social networks and this is

really important they also have

vocabulary for purpose and we know that

people who wake up with a direction in

life are living about eight years longer

than people who are rudderless so it's

not the pharmaceutical anti-aging

industry approach to longevity its

longevity has lived by real people from

around the world in other words their

life is full of naturally healthy

choices they don't necessarily go to the

gym more than anybody else they're just

walking everywhere right yeah every time

they go to work or a friend's house or

out to eat at occasions of walk they're

doing housework and yard work by hand

they tend to have Gardens out back so my

Team figures they're moving naturally

every 20 minutes or so so when you add

up the caloric spin throughout the day

it's way more than if they worked all

day when they went to the gym and along

the way they're keeping their metabolism

at a higher level so they're burning fat

without thinking about it what about

meat

they do eat meat but surprisingly little

meet about five times per month and we

know that because we've done a worldwide

average of these dietary studies in all

blue zones over the last hundred years

so meat is kind of a celebratory food

very little fish very little cheese but

it's mostly peasant food Nora cheap food

anybody can afford and the secret of

course is combining in a way where it

tastes I like to call maniacally

delicious and that's what keeps people

doing it for long enough that it makes a

difference I was surprised about the

fish thing I have to tell you well if

you look at the blue zones even though

there are a couple Islands they live

inland and to go get fish it would it

would require them to travel for a day

you know spend a day at Sea and get the

fish back up so it was much easier for

them to get their calories from their

Gardens you also have talked about in

your books about carbohydrates I think

carbohydrates have gotten a negative

label on them but there's certain types

of carbohydrates that we should be

eating correct the word carbohydrate is

the worst word in the nutritional

vocabulary because on one hand you have

cookies and candy bars and sodas and

those are simple carbohydrates and

arguably the most toxic ingredients in

our diet but at the other end of the

extreme you have beans and nuts and

Grains and those are the most healthy

and we know if you take worldwide and

you ever tell what these people have

been eating over the last 100 years

two-thirds of their calories come from

complex carbohydrates that is the number

one food stuff for longevity how many

nuts a day are we supposed to be eating

one handful of nuts is worth about two

years of life expectancy what about

alcohol

well of course I'm familiar with the

research suggesting that no level of

alcohol is safe but I can tell you from

Blue Zone these people are enjoying a

little bit of red wine every day and

they're still making it into their 90s

and hundreds and cognitively sharp so I

believe there's a place for it in

moderation in in our diet I read that

you had interviewed 350 centenarians and

there is one thing that they don't drink

soda soda yes it's so pop is unknown to

most Blue Zone centenarians yeah we get

most of our refined sugars from sugar

sweetened Beverages and uh it if I were

to pick one thing to take out of the

American diet that would most improve

our health it would be at soda pops so

if people are looking to live longer

what are some of the simple steps that

they can take in order to achieve that

goal diets don't work uh fewer than two

percent of any diets work for more than

two years but you know if you sit down

with a plant-based cookbook with your

family identify a dozen recipes that you

think your family would enjoy and

instead of going on a diet or spending a

bunch of money on a program just cook

those foods and as soon as you find a

half a dozen recipes that you know how

to cook your family likes and you think

taste delicious my job is done

I calculate that the average American

could live about six extra years if they

went from a standard American diet to a

plant-based diet biggest gift you could

give to your family number two pay

careful attention to your immediate

Social Circle we know that if your three

best friends are overweight and

unhealthy your chance of being

overweight are go up by about 150

percent and number three one at least

one of them should be a vegetarian or

vegan because they're going to show you

how to find and make delicious

plant-based food and at the end of the

day it's the deliciousness that is the

most important ingredient in any

longevity recipe

and when we come back we're going to

talk to Dan buettner about his new

cookbook and whether he's found more

blue zones across the world

foreign

it's so interesting because as you

studied all of these people who reach

100 live very long lives you've also

found that they're living good lives

right that the level of disease is also

at much lower levels than perhaps we're

used to here in the United States what

do you attribute that to it turns out

the same things that get you to a

healthy uh age 90 or 100 are the things

that make us happy and in these blue

zones that are among the top uh quintile

or the top 20 percent of the happiest

places in the world and it turns out

that having a sense of purpose having a

good social network having Health these

are the main drivers of happiness and

they're the drivers that will get you to

age 100. what about cancers Okinawa for

example about one-fifth the rate of

breast and prostate cancers blue zones

are do particularly well when it comes

to the cancers that begin in your mouth

and you know finish at the other end the

GI tract those are the the cancers that

are particularly uh susceptible or

sensitive to lots of meat lots of cheese

lots of sugar

how many people do you meet

that don't know any of this you find

like you're uncovering a truth for them

for the first time in their lives I mean

how disconnected Have We Become from

what is healthy eating I'd say one in

five people know the blue zones and

understand the way of eating it's very

hard to cut through the noise but you

know my pitch is simple these are real

human beings who've been around for

hundreds or thousands of years and this

is the way they eat and we know they're

making it to ages 1900 without disease

why not follow them in your new book

it's called the Blue zones American

Kitchen you traveled around this country

to find the areas where people naturally

or culturally cook healthy and you

really uncovered some really interesting

stuff I found these dietary surveys done

not just in European among European

immigrants but between in black Asian

Latin American Native Americans and I

was looking for the dietary pattern we

found in blue zones and lo and behold

these under celebrated ethnicities were

eating almost exactly a Blue Zone diet

so then we traveled from Maine to Miami

to Maui up to Minnesota and we found

historian chefs who could bring this

constantly standard American alternate

standard American diet to life the

traditional African-American Cuisine

yeah I mean we tend to think of soul

food as really junky and healthy and

unhealthy but if you go back 100 years

African-Americans were making things

like hop and John which are beans and

rice remember that's of whole protein

with collard greens arguably the

healthiest you know they weren't rich

people but they were amazingly inventive

the galagichi took their West African

tradition fused it with Native Americans

when they came over here and their their

enslavers the first gumbos in fact were

brought over by African Americans not

New Orleans and they were mostly

plant-based because that's what they

could afford but they were just

brilliant combinations of food what

about Native American Cuisine yeah so

Native Americans they really brought us

this um Three Sisters diet which is

beans squash and corn probably what was

a real Thanksgiving dinner circus 1620

and probably instead of a turkey at that

table there was a pot of succotash which

is corn beans greens and squash and um

yes they're they're really the first

progenitors of the American diet and

what about Asian American Cuisine uh

Asians you know the the immigrants came

over here and they were particularly

good at identifying greens I would say

that the healthiest food overall with

the most nutritional packed and even

protein there's more protein

ounce per ounce and spinach than there

is a beef the Asians were really good at

identifying 70 or 80 kinds of greens and

they knew how to take this Symphony of

flavors these curries and these spices

and these Umami flavors and bring them

together and then when they got here

they took their American influences and

I think the most inventive cuisine in

America is actually in Hawaii where you

have the Filipinos the Chinese the

Portuguese and the Japanese and the

native Hawaiian and it's just this

explosion of culinary genius that that

you know we kind of missed when we go

down there and eat fast food so if you

had three top tips for someone who said

look I want to live longer

and I want to live healthier incorporate

what into my diet I think the first

thing is to eat a big breakfast ideal

ideally savory breakfast

um number two learn how to incorporate

beans in the foods you like because

beans are a great protein substitute for

unhealthier snack on nuts and quit

eating by you know we say eat breakfast

like a king lunch like a prince and

dinner like a popper quit eating by five

or six o'clock at night you do your body

a favor are there any emerging blue

zones

there is but I can't tell you about it

yet I'll be making a big announcement in

June really yes we've been working on it

for three years but yeah it's a big

announcement it's a 2.0 this is an

Undiscovered area where there's a group

of people who are living into their

hundreds

they're living the longest healthiest

lives in the world

that's all I can say

I will also say though but over the last

12 years we've been manufacturing blue

zones in cities like Fort Worth Texas

where they have adopted this approach of

not trying to change a million people's

minds but changing their environment so

the healthy choices the Easy Choice uh

in the course of five years we lowered

the obesity rate of Fort Worth Texas by

about three percent whereas the rest of

Texas they got heavier and that was

confirmed by Gallup and Gallup further

calculates that we helped save their

City about 250 million dollars a year in

unnecessarily Health costs and who put

that group together to do that I did yes

we had a team of over 100 people

full-time employees and and it takes the

DNA from places like Okinawa and

Sardinia and puts it to work here in

America so the good news is you know I

don't I don't I doubt these blue zones

will be around forever but the blueprint

we now have the blueprint we know

exactly what Americans in American

cities can be doing if we want to

reverse first this this unhealthy Trend

we have in America

you know we're spending about 4.2

trillion dollars a year on health care

costs and about 80 percent of that comes

from largely avoidable diseases so you

know we're really headed for trouble

unless we start to make some serious

changes and when we come back we'll cook

a blue Zone's meal

[Music]

wow look what we have here Rich Landau

is the chef owner at the fancy radish a

plant-based restaurant in Washington DC

and he's featured in buettner's new book

so so this is what we eat to live longer

according to this man yes okay so here's

all the pillar Foods you have sweet

potatoes there are tubered beans the

Cornerstone River longevity diet are not

a handful a day sourdough bread the

sardinians much lower glycemic load than

regular bread but the most important

ingredient is taste and that's where

rich comes in because I would argue he

is the best in America when it comes and

he's been doing it for a quarter of a

century taking plant foods and making it

taste better than meat you mentioned

Hopping John and I think that is a great

dish this is basically like you

described and it's a it's a kind of a

one-pot dish rice and beans collards now

they do put some meat in it now we're

not going to do that because we are a

vegan restaurant plant-based we can do

instead of take some of these smoked

shiitake mushrooms and they're chewy and

they're Smoky and they can give you some

of that satisfaction that you're giving

up when you do cut out the meat so let's

start off with some veggies here

onions and celeries into the pan

as so many great dishes are

they are rooted in so much tradition is

that green pepper

a peanut oh jalapeno okay it's a little

so a little bit of spice and some garlic

of course and we're sauteing an olive

oil here now what we want to do now is

get our first layer of seasoning in

there we season in Foundation to begin

with and then we season at the end for

that first taste that hits your palate

salt and pepper real simple we'll do a

little bit of uh Cayenne here

and a little bit of Chipotle this is not

a traditional ingredient here this is

more of a Southwest ingredient but it

gives us some of that smokiness the

Chipotle is a smoked jalapeno again in

the foundation of the flavor some of

that smokiness and a little bit of dried

thyme I'm not a huge fan of dried herbs

but some of them if you use them early

are absolutely delicious

okay we're just going to get some color

on these veggies real quick a little bit

more heat how much are spices we didn't

talk about spices in the Blue Zone and

some blue zones are very important like

turmeric and is anti-inflammatory it's

huge in the Okinawan and greens you know

as Rich has here Rosemary icaria and

Sardinia this is used as a tea and a

medicine it's anti-inflammatory and it's

a it's a mild diuretic so it helps lower

your blood pressure throw it in there

Chef there we go let's see your sous

chef you saw me that sounds amazing

let's try it they leave let's try some

Bailey now what we're going to do with

these these are very bright green we're

not going to leave them in there the

whole time because then they'll turn

brown and once you can smell it already

the Rosemary we're just going to take

them out let them give us a little bit

of flavor in the beginning here oh

that's interesting

now I know you love collards Dan these

have been blanched meaning we've put

them into salt water boiling salt water

these are collard greens right here yeah

and they are delicious they're meaty and

they're hearty and they have so much

flavor

but I love you to tell me that that in

instead of cooking them a long time when

they become bitter by by just cooking

them a little bit until they're bright

green throwing them in a nice ice bath

they taste sweeter they absolutely taste

sweeter and they retain more of their

nutrients I think that's what happened

with brussels sprouts because growing up

everybody overcooked brussels sprouts

yeah

and now we find if you just put it you

know broccoli in the oven with a little

olive oil and lemon and maybe a little

garlic it tastes delicious

and we're gonna let that

smells delicious

and I think Dan if you don't mind I'm

gonna steal some of the chickpeas you

brought because those are really

looking good right there I'll make a

we'll go double down on these beans

lentils have lots of vitamins proteins

they're just like the perfect food they

really are good yes by the way this dish

has as much protein as a dish one that

would have meat in it but with none of

this saturated fat

none of the pain there is hop and John

wow that is so beautiful

oh my gosh stunning it's fantastic

it's so good people like to have what

they perceive as a protein as the the

middle of the dish so it's it's easier

for meaty to make the transition if you

have some center stage high protein

let's go put a tip on it all right so

that's what I mean so this tofu

has been baked

and then we marinate it with beet juice

and mustard beet juice beet juice so

that takes that white color out of it

kind of makes it look like salmon a

little bit okay

and then we have these glowing charcoal

Embers here all that flavor going into

the tofu and there we go look at that

now all of a sudden beautiful you've got

that protein shot up there

so pretty amazing

okay should I take a bite

yeah go for it it's gonna be a little

hot so okay so

beet juice so how do you make beet juice

oh just put right in the blender yeah a

little mustard a little bit of neutral

oil after you after you've baked it

after you bake it yeah I like gives it

that nice color

wow that is delicious

yeah that's great

TOEFL baptism right here well thank you

absolutely delicious so good

is it expensive to eat like this no not

at all I mean this is It's essentially

rice and beans shiitake mushrooms are

not expensive in tofu honestly you can't

do better bang for the buck for tofu all

right I'm gonna eat more vegetarian I'm

not gonna give it up I'm not gonna give

up the meat but this is delicious well I

think that you know all we ever want to

do is like lead by example and show

people that you can enjoy this

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