Sweatshirt zones include, among others: in Italy. Sardinia is one of such places, on this island you will find many towns and villages where the number of centenarians and almost centenarians is up to 30%. inhabitants. What is their secret? One of them is a diet in which minestrone soup plays an important role.
The diet of seniors, both in Sardinia and other blue zones, is primarily rich in vegetables and fruit. Centenarians usually avoid eating excessive meat. They more often choose fish, rich in omega-3 acids, which have a beneficial effect on the cardiovascular systemwhich many older people have problems with. Moreover, centenarians do not overeat – regular eating is important
The fact that vegetables and fruits often come from our own crops. The diet of centenarians includes honey (which, together with garlic and onion, is also used for treatment), cheese and olive oil. One of the most popular dishes that will appeal to many people is Minestrone soup.
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This soup mainly consists of fresh vegetables. To prepare minestrone we need:
- 6 tablespoons of olive oil,
- 1 yellow onion,
- 2 large carrots,
- 2 celery stalks,
- 3 tablespoons of tomato paste,
- 4 cloves of garlic,
- 1 can of canned tomatoes or 400 g of fresh tomatoes,
- 1 large potato,
- 2 cups of chopped fennel,
- a quarter cup of parsley,
- quarter cup of fresh basil,
- 1 can of white beans, optionally broad beans,
- 1 can of pinto beans
- half a can of chickpeas,
- 4 cups of vegetable broth,
- approx. 4 cups of water,
- 1 cup of pasta, if we have access, it is worth using Sardinian fregola, if not, it can be e.g. orzo or other.
If desired, season the dish with salt and pepper, We can also use grated yellow cheese to decorate the soup (parmesan works best) and quarters of lemons.
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First, we need to chop all the vegetables – onion, carrot, potato, garlic, celery and possibly tomatoes, if we use fresh ones. Then heat 3 tablespoons of olive oil in a large pot and fry the onion, carrot, celery and tomato paste for about 5 minutes. Vegetables should be fried until they are soft and the concentrate turns brick red in color.
Next, add fennel and garlic to the pot and fry for 2 minutes – it is important not to burn them. Then add tomatoes, potatoes, parsley, basil, beans and chickpeas. Mix and pour broth and water. Increase the heat and bring to a boil, when the soup begins to boil, reduce the heat to medium and simmer for 15-20 minutes. After this time, add dry pasta, if the soup is too thick, you can add a glass of water. Cook the soup over low heat until the pasta is soft (on average 12 minutes, but it depends on the type of pasta used).
We can decorate the soup with grated parmesan, parsley and lemon. Croutons are also a good option and they taste great with minestrone. Prepare the soup that centenarians from blue zones eat – it is healthy and delicious!
