Do It Yourself

Blue Zones Recipes

From the kitchen of: Blue Zones Project

Ingredients:

Pesto-Stuffed Portobello Mushrooms

12 baby Portobello mushrooms

tsp garlic powder
tsp onion powder
1 tsp salt
1 T soy sauce (liquid aminos for Gluten-free recipe)
1 T lime juice
2 T balsamic vinegar
water to dilute marinade
Directions:

red pepper flakes to taste

2 cups fresh spinach
7 T olive oil (4 T to cook spinach, 3 T for pesto)
1 medium shallot
8 cloves garlic (4 to cook with spinach, 4 to process in pesto)
cup walnuts
1 cup fresh basil
cup fresh parsley
parmesan cheese (optional, but highly recommended)

Preheat the oven to 375F.

1. Clean & trim the mushrooms, removing the stalk and gills, and place cap-down in a bowl. Using a toothpick, poke
holes into the mushroom caps' "meat" for the marinade to settle in.
2. Mix garlic powder, onion powder, salt, soy sauce, lime juice, balsamic vinegar and a little water. Pour marinade
evenly over the mushrooms and top with red pepper flakes. Let sit while preparing the filling.
3. Pour 4 T olive oil in a pan set at medium heat. Add minced garlic and sliced shallot coat in oil. Add spinach to the
mix and wilt, stirring constantly. We're going to continue stirring until the spinach looks bright green and glistening,
without being soggy. Remove from heat and set aside to cool.
4. For the pesto, blend walnuts, fresh basil, parsley, garlic and olive oil in a food processor/blender into a spreadable
paste (cheese-eaters, blend some parmesan cheese into the mix as well).
5. Drain any leftover marinade from the mushrooms. Pack the spinach mix into the bottom of each mushroom, topping with pesto (garnishing with parmesan cheese).
6. Bake for 20 minutes and serve warm or room temperature.

Banana Pineapple Smoothie

Ingredients:

1 cup of soy milk

1 carton of soy yogurt
1 banana
cup of pineapple or 1 ring or
several chunks
Orange juice (optional)
Directions:

Red Beans And Rice

Ingredients:

3 T olive oil
1 cup chopped onion
cup chopped red bell pepper
4 garlic cloves, minced
3 cups brown rice
3 bay leaves
2 T tomato paste
1 T ground cumin

Place in blender and puree for about Directions:

30 seconds. Serve and enjoy.
1. Saut onion, red bell pepper, and garlic
in a heavy 4-quart saucepan over mediumhigh heat. Saut until onion is golden,
about 5 minutes.
2. Add rice and stir until coated, about 1
minute.

1 T hot Spanish smoked paprika

(Pimentn de la Vera)
2 tsp salt
4 cups water
1 (15-15 - oz.) can kidney beans,
rinsed, drained

3. Stir in bay leaves, tomato paste, cumin,

paprika, and salt. Add 4 cups water and
beans and bring to boil. Reduce heat to
medium-low; cover and cook until rice is
tender and liquid is absorbed (about 18
minutes). Remove from heat; let stand
covered 10 minutes.
4. Fluff rice with fork. Remove bay leaves.
5. Transfer rice to bowl and serve.