Unlock the Secret to Living to 100 with Jamie Oliver's Protégé's Healthy Blue-Zone Diet!

IF the blue-zone cooking phenomenon has passed you by, don’t worry, there’s still time to get on board – and Francesco Mattana’s new cookbook, Eat Like A Sardinian (Murdoch Books), is the perfect place to start.

Full of dishes celebrating Sardinia’s love of fresh, seasonal ingredients, healthy fats and long, leisurely meals with family, it goes to show why Sardinia is one of only five ‘blue zones’ in the world where people live longer than anywhere else.

Try blue-zone cooking if you want to live to 100 Credit: Dave Brown

Francesco, who grew up in Sardinia, became head teaching chef at Jamie Oliver’s Cooking School, and has millions of followers keen to live healthier for longer at @Our_cookingjourney .

His blue-zone approach prioritises wholegrains, legumes and veg, with minimal meat, dairy and sugar, all while leading an active, family and friend focused lifestyle.

Think fresh fish feasts for sharing with loved ones in the sunshine, and veg-rich soups and salads, all with lashings of olive oil, obvs.

So, if you’re craving a taste of the Med this summer, check out the recipes below and dip your tow into the blue zone.

Minestrone is a great dish for using up whatever you have in the kitchen Credit: Dave Brown

Live-to-100 Minestrone

Serves: 4
Prep time: 30 mins, plus 12 hrs’ soaking
Cooking time: 2 hrs

Ingredients:
*100g dried borlotti beans
*100g dried chickpeas
*1 onion, roughly diced
*2 celery sticks, chopped into 1cm cubes
*1 large carrot, peeled and chopped into 1cm cubes
*2tbsp extra virgin olive oil, plus extra for drizzling
*2 cloves garlic, finely chopped
*3 sun-dried tomatoes, finely chopped
*15g basil
*15g parsley, finely chopped
*3 large tomatoes, roughly chopped
*1 large potato, peeled and chopped into 2cm cubes
*4 large savoy cabbage leaves, tough stalks removed and roughly chopped
*40g pecorino, grated

Method:
1. The night before, wash the beans and chickpeas in cold water. Place them in a large bowl and cover them with fresh cold water – they will expand as they soak, so make sure the container is large enough and there is plenty of water. Cover the bowl and leave them to soak for at least 12 hours (or longer – check the packet).
2. The next day, drain and then rinse the beans and chickpeas thoroughly with fresh water. Set aside.
3. Place a large casserole dish or ceramic pan over a medium heat. Add the onion, celery, carrots and olive oil and cook for 8-10 minutes, stirring occasionally. Now add the garlic and sun-dried tomatoes, and cook for a further 2 minutes. Tear the basil leaves and stir them in along with the chopped parsley and cook for another minute.
4. Next, add the tomatoes and potato, give everything a stir and cook for a further 2 minutes, or until the tomatoes are starting to soften. Add the drained beans and chickpeas and a good pinch of salt and pepper.
5. Cover with water and bring it to the boil. Once boiling, reduce the heat back to medium, cover and cook for 1-11/2 hours, or until the beans and chickpeas are soft. If needed, top up with water so that the vegetables are always submerged.
6. Once the beans and chickpeas are cooked, add the cabbage, cover and cook for a final 10 minutes. Taste and adjust the seasoning before serving. To serve, use a slotted ladle to divide the vegetables, beans and chickpeas equally between serving bowls, then pour over the warm broth. Sprinkle with cheese and drizzle over some olive oil.

Tuna and tomatoes are a classic Sardinian power combo Credit: Dave Brown

Tonno al Pomodoro

Serves: 2
Prep time: 10 mins
Cooking time: 20 mins

Ingredients:
*2tbsp extra virgin olive oil
*3 anchovy fillets, finely chopped
*2 x 120g tuna steaks
*1 banana shallot, finely chopped
*1 clove garlic, thinly sliced
*1/2 red chilli, thinly sliced
*300g baby plum tomatoes or cherry tomatoes, halved
*100ml vermentino or a dry white wine like sauvignon blanc (or water with juice 1/4 lemon)
*5g parsley, finely chopped, plus 1 sprig for garnish
*10 taggiasca olives, pitted

Method:
1. Heat half the oil in a medium frying pan over a medium heat. Add the anchovies and cook for 1 minute, then add the tuna steaks and cook for 1 minute on each side. Remove them from the pan and set aside on a plate.
2. Add the remaining oil, the shallot, garlic and chilli to the pan. Cook for 3 minutes, stirring constantly, before adding the tomatoes and wine.
3. Cover and cook for 10 minutes, piercing half the tomatoes with a fork halfway through cooking so that they release their juices.
4. Taste and lightly season the sauce with salt and pepper as needed, then stir in the chopped parsley and olives. Place the tuna on top, cover again and cook for 1 minute, so it is still pink in the middle.
5. Serve garnished with a few parsley leaves. Tuna steaks can become dry if left too long after cooking, so enjoy straightaway.

Batch-cook this and enjoy warm or cold – making the most of highly nutritious farro grains Credit: Dave Brown

Farro con Verdure dell’Orto

Serves 4
Prep time: 5 mins
Cooking time: 30 mins

Ingredients:
*260g farro or pot barley, washed
*1 small aubergine, chopped into small cubes
*1 red bell pepper, chopped into small chunks
*1 courgette, chopped into small cubes
*300g mixed yellow and red cherry tomatoes, halved
*20g basil, leaves torn
*2tsp dried oregano
*Extra virgin olive oil

Method:
1. Bring a saucepan of salted water to the boil and cook the farro or barley according to the packet instructions.
2. Meanwhile, heat 2tbsp olive oil in a large frying pan over a medium-high heat. Add the aubergine, pepper and courgette. Season with salt and cook for 10-15 minutes, or until soft.
3. Put the cherry tomatoes, torn basil leaves and oregano into a large bowl. Add a drizzle of olive oil and a pinch of salt, give it a good stir and set aside.
4. Once the farro or barley is fully cooked, drain it well and add it to the bowl with the tomatoes. Add the cooked vegetables and give everything a stir. Taste and adjust the seasoning if needed.