Blue Zoners swear by beans for healthy aging – here are 3 longevity-boosting bean dishes from the makeup artist.

The book says: “Beans make excellent vehicles for flavor and are a great way to add protein to a plant-based diet without breaking the bank.” Doig tried Veganuary in 2019 and loved all the new flavors and ingredients – so much so that he switched to a plant-based diet.

Now she adds as many colors, flavors, and textures to her as possible for gut health and visual vibrations.

Studies have shown that people who eat more beans — a broad food group that includes beans — are more likely to live longer, have healthier gut bacteria, and have a lower risk of less heart disease.

They stick to the same goal of eating 30 different plants a week, which is considered the best way to eat for a healthy gut by experts in the field. A healthy microbiome is linked to health benefits including better digestion, hormonal balance, and mental health.

Beans, especially black beans and chickpeas, are also common foods in Blue Zones, including Loma Linda, California, and Ikaria, Greece, according to researcher and journalist Dan Buettner.

These are areas of the world where people tend to live up to ten years longer, and are healthier, than their country’s average.

“I believe the only good food in the world is beans,” Buettner, who has been exploring the Blue Zones for two decades, previously told BI. He recommended eating at least half a cup a day.

With these health-promoting benefits in mind, Doig shared three high-protein, plant-based recipes from the book.

Dietitian Nichola Ludlam-Raine told BI that the recipes sounded “brilliant.”

“These fish show different creative and delicious ways to include beans as the main source of plant-based protein,” adding that they provide fiber, essential vitamins and minerals.

Mushroom pie with butter bean filo

Marinated artichokes in a mushroom and butter bean pie make for a “meat”, Doig wrote. They also add more fiber.

Serves three to four.

Tools:

• 1 tablespoon oil from a jar of artichokes
• 2 large French Echalion shallots (girls), finely chopped
• 1 cup of marinated artichoke hearts, finely chopped
• 5 cloves of garlic, minced
• 8 sprigs of thyme, leaves removed, divided
• 5 cups of mushrooms, roughly chopped
• 1 can of butter beans, drained and washed
• Salt and pepper, to taste
• 1 tablespoon plain all-purpose flour
• 1 3/4 cups mushroom or vegetable broth
• ⅓ cup plain unsweetened yogurt
• 4-5 sheets of filo pastry
• 1 tablespoon olive oil, for brushing

Method:

1. Preheat the oven to 350ºF.

2. On the stove, heat 1 tablespoon of oil from the artichokes in a round ovenproof pan or dish. Add the shallots and sauté over a medium heat for about five minutes, or until soft. Add the artichokes, garlic, and six sprigs of thyme, and cook for a few more minutes.

3. Add the mushrooms to the pan and cook for about 10 minutes, until they are reduced in size. Do not stir too much to allow them to take on some color. Add the butter beans, season with salt and pepper, and mix well.

4. Add the flour and stir everything in the pan. Pour the broth and reduce any flavor from the bottom of the pan.

5. Bring the pan to cool and continue to stir as the mixture thickens. Add the yogurt and mix well to mix it into the sauce.

6. Cut the filo pastry into thin strips. Drain and fold each layer over the mushroom and bean filling. Once the entire pan is covered, use a fork to add any loose pieces of pastry to the filling.

7. Brush the pastry lightly with oil and sprinkle the remaining thyme leaves over it. Bake for about 20 minutes, or until the pastry is golden and crispy. Serve immediately.

Roasted coconut with beans

This recipe was inspired by Korma, a sweet, savory Indian curry, Doig wrote. “It’s as nutritious as it is delicious.”

Serves three to four.

Tools:

• 1 tablespoon neutral oil (canola or sunflower oil)
• 1 medium onion, finely chopped
• 3 cloves of garlic, crushed
• 1 teaspoon roasted ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon garam masala
• Filled with ¾ cup of roasted carrot
• ⅓ cup ground almonds
• ⅓ cup desiccated coconut
• 1 can of coconut milk
• ¾ cup and 1 tablespoon vegetable broth
• 1 cup chickpeas, drained and rinsed
• 1 cannellini bean, drained and rinsed
• Salt and pepper, to taste

Decorate:

• 1 tablespoon roasted almond flakes
• 1 teaspoon chopped fresh cilantro

Method:

1. Add oil to a large pan over medium heat. Add the onion and a little salt and fry for about five minutes, until soft.

2. Add garlic, ginger, turmeric, cumin and garam masala. Stir for one minute over medium heat until fragrant, then add the carrot.

3. Add the ground almonds and coconut and mix well before adding the coconut milk and broth. Cover for five minutes, stirring occasionally, then use an immersion blender to blend into a smooth, creamy texture.

4. Add the chickpeas and cannellini beans. Cover for 15 minutes, until it thickens and reduces. Season to taste with salt and pepper.

5. Serve with toasted almonds and cilantro.

Green spaghetti

Green salad dressing is quick and easy to make, Doig wrote. It is rich in nutritious vegetables and fiber from beans.

Tools:

• 6.5 oz dried spaghetti
• ¾ cup canned cannellini beans, drained and rinsed
• 1 clove of garlic
• 1 cup of spinach
• ¾ cup fresh basil
• 2 tablespoons of nutritional yeast
• 1 teaspoon fresh lemon juice
• ¼ teaspoon salt, plus more to taste
• Black pepper, to taste

Decorate:

• 1 tablespoon roasted pine nuts or sunflower seeds
• Fresh basil leaves
• Extra virgin olive oil

Method:

1. Cook spaghetti in a large pot of boiling, salted water according to package directions until al dente.

2. While the pasta is cooking, make the sauce: Add the cannellini beans, garlic, spinach, basil, nutritional yeast, lemon juice and salt to a food processor or blender and blend until smooth. Season to taste with more salt if needed.

3. Drain the pasta and return it to the pot. Pour in the sauce and stir over low heat until warm. Season to taste with salt and pepper.

1. Serve the pasta in bowls with toasted pine nuts, fresh basil and a drizzle of olive oil.