I spent 20 years studying foods 100-year-old people eat—and this is the world’s No. 1 healthiest breakfast

as longevity researchersFor the past 20 years, I have been studying the habits of people who live to be over 100 years old, especially the food they eat.

And in a hidden corner of Nicoya, Costa Rica, I may have found the world's healthiest breakfast.

Beneath red-tiled roofs, the dozen or so people of Coperativa Nicoya wake up at 4 a.m. every morning. They build wood fires in clay ovens, boil cauldrons of spicy beans, and mix corn dough with wood ash.

A woman picks up golf ball-sized pieces of dough on waxed paper and rotates them with mechanical precision to create perfectly round patties. She slams it onto a hot clay plate and it puffs up into a puffy disk before collapsing into a perfect tortilla.

On the other side of the stove, three others mix beans with onions, red peppers and local herbs. The beans are slowly cooked to tender perfection over about an hour, then mixed with the rice.

Nutty and chewy, corn tortillas are a great source of whole grain, low-glycemic complex carbohydrates.

Wood ash breaks down corn cell walls, producing niacin (a B vitamin that plays a role in cell signaling and DNA repair) and liberating amino acids for the body to absorb.

Black beans contain the same pigment-based anthocyanins (antioxidants) as blueberries. Nutrient-rich, it cleanses the colon, lowers blood pressure, regulates insulin, and is rich in folates such as potassium and B vitamins.

The combination of beans and rice produces total protein, that is, all the amino acids necessary for human nutrition.

The coffee here is made from locally sourced 'peaberry' beans and is fortified with antioxidants and metabolism-boosting caffeine.

Made with vinegar, carrots, and sizzling chili peppers, chilero brings probiotic benefits to your breakfast with curcumin. Has antioxidant, anti-inflammatory, and anticancer effects.

Total cost of breakfast: $4.23. A very fair price to know the secret of Nikoya's longevity. Just like Nikoyan, you can make a batch of bean soup and enjoy it all week long.

Nixtamal refers to corn soaked in wood ash or lime and partially cooked. This releases the amino acid niacin found in corn, which reduces bad cholesterol and increases good cholesterol, and also aids in digestion.

Corn itself is rich in fiber, folate, and vitamins B and C. Nixtamal corn flour can be purchased in ethnic food departments, Mexican and Latin grocery stores, or online.

Total cooking time: 15 minutes

make: For 5 people

material:

• 2 cups masa harina (corn flour)
• 1/4 teaspoon baking soda
• 1 1/2 cups warm tap water, more as needed
• wrap film
• Waxed paper if desired

step:

1. Combine masa harina and baking soda in a large bowl.
2. Add water and stir until a soft dough forms (if the mixture does not form a soft ball of dough, add warm water 1 tablespoon at a time until a ball forms).
3. Cover with plastic wrap and let stand for 5 minutes.
4. On a clean, dry work surface, gently knead the dough for 1 minute. Divide into 16 even balls, about the size of small plums.
5. Roll out the dough between pieces of wax paper into a 6-inch circle.
6. Place a griddle or cast iron skillet over high heat until smoking.
7. Place the dough on the griddle and bake for 30 seconds. Turn with kitchen tongs and cook until tortillas are lightly toasted and small bubbles form, about 30 seconds more. Work in batches.
8. Transfer to a clean kitchen towel and wrap gently. Serve hot.

Technique Tip: Allow unused tortillas to cool to room temperature, wrap tightly in a kitchen towel, and store in the refrigerator for up to 1 day. Reheat on a baking sheet 4 to 6 inches from the hot broiler for 10 seconds.

The last time I visited Jose Guevara in Costa Rica was in 2015, when he was 105 years old. This recipe he shared with me is his version of Costa Rican rice and beans, or gallo pinto.

The genius of Costa Rican kitchens lies in their ability to make simple bean dishes delicious enough to be eaten every day. Many Costa Ricans eat it for breakfast, lunch, and dinner.

It's often topped with eggs and salsa lisano, a slightly sweet and sour bottled condiment that can be found on every restaurant table.

Total cooking time: 20 min

make: For 3 people

material:

• 1 1/2 tablespoons vegetable oil
• 1 onion (chopped)
• 1 clove of garlic (chopped)
• 2 tablespoons Worcestershire sauce
• 1 1/2 cups cooked black beans (or 1 8-ounce can of black beans, drained)
• 3 cups cooked long-grain white rice
• salt, pepper (to taste)
• 1/2 avocado, sliced ​​(for topping)
• Chilero hot sauce (optional garnish)
• chopped coriander (optional garnish)

step:

1. Heat the oil in a large skillet over medium heat. Add onions and sauté until beginning to soften, about 4 minutes.
2. Add garlic and cook for another 5-7 minutes or until vegetables are browned.
3. Add Worcestershire sauce and beans. Reduce heat and stir. Cook for another 2-3 minutes.
4. Add rice and mix. Stir until rice and beans are evenly distributed and cooked through. Season with salt and pepper.
5. If desired, top with sliced ​​avocado, hot sauce, and chopped cilantro.

Total cooking time: 1 hour

make:6 servings

Black beans, which appear in nearly every Nicoyan meal, contain high concentrations of anthocyanins, an important flavonoid found in red onions and blueberries, and 10 times more antioxidants than the same amount of oranges. Masu.

These one-pot meals are a staple in Costa Rican kitchens. It's easy to make, packed with nutritious vegetables and spices, and costs less than $1 per serving. Rich and hearty, it serves as a main meal with corn tortillas or rice.

material:

• 1 pound dried kidney beans, soaked overnight (or 3 15-ounce cans, drained)
• 1 cup low-sodium vegetable soup
• 1 chayote pumpkin (diced)
• 1/2 carrot (peeled and diced)
• 3 red, orange, or yellow bell peppers, seeded and diced
• 2 large potatoes, peeled and diced
• 2 tsp chopped Clantro Coyote
• 1 small onion (chopped)
• 2 cloves of garlic (chopped)
• salt, pepper (to taste)

procedure:

1. If using dried beans, drain the beans. Discard the soaking water.
2. Add the beans to a large pot and add the vegetable broth. Add water if needed until beans are covered. Bring the soup to a boil. Then immediately reduce the heat and bring to a simmer. Cook for 25 minutes.
3. Add remaining ingredients and stir. Cook for about 25 minutes more, or until beans are tender, stirring occasionally to prevent burning.
4. Add salt and pepper to taste before serving. Enjoy alone or with tortillas or rice.

Dan Buettner is an explorer, longevity researcher, National Geographic Fellow, an award-winning journalist and producer.He is also the author of the bestselling book “Blue Zones: Lessons for Longevity from the People Who Lived the Longest” and “Blue Zone Solutions: Eat and live like the world's healthiest people.” Follow Dan on Instagram @Dan Butner.

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