Costa Rica is home to one of the world’s Blue Zones, where people live longer and healthier lives than average. I come from a small town in the Cartago region called Llano Grande, famous for its rich agriculture.
as cookbook author As a cooking teacher who was born and raised here, I have always believed that our diet and “pura vida” lifestyle are the secret to our longevity.
For Costa Ricans, what we eat is just as important as the experience in the kitchen and around the table. We value the community that cooking brings. Growing up, I always helped prepare meals for my family and even harvested some of the ingredients.
Lunch and dinner always last at least an hour, which is when we talk about the day. I love sharing this mindful, communal approach to food with the students who take my cooking classes. It’s not just about the food we eat, but also the connections that happen around the food.
What Costa Ricans eat to live longer, happier lives
The best way to describe Costa Rican food is simple and fresh. Our diets are highly dependent on staple foods such as fresh vegetables, fruits, grains and legumes.
Here are some of the foods I cook and eat every day that make me feel healthier and happier in the long run.
1. Beans
Legumes are a great source of protein, fiber, complex carbohydrates, prebiotics, vitamins and minerals. They are linked to Reduce risk of chronic disease Such as heart disease and diabetes.
Black beans and red beans are the most popular and often served as part of the dish Married (our traditional dish of rice, beans, vegetables and protein) or soup consisting of beans and vegetables.
Chickpeas and lentils are popular here and can be used as a substitute for traditional black beans.
2. Fresh fruits and vegetables
Fruits and vegetables in Costa Rica are usually eaten fresh, rather than out of a can or the refrigerator. We usually buy fruits and vegetables from the local market greengrocer.
The most common fruits in our diet are papaya, mango, banana, watermelon, pineapple and passion fruit, either eaten alone or made into drinks and juices.
We use a variety of vegetables in Costa Rican cooking, including potatoes, carrots, tomatoes, avocados, onions, beets, yucca, and zucchini. The vegetables are either eaten raw, in a simple salad with lime, or made into picadillo, chopped and boiled, occasionally mixed with some animal protein for added flavor.
chopped chayote Probably my favorite. Chayote is a squash native to Central and South America and is not commonly found in the United States. It’s green and crispy and tastes similar to jicama.
3. Rice and corn
Grains like rice and corn are present in our diet, but mainly as a supplement to the beans and vegetables we eat.
For example, corn tortillas are used to eat picadillo in what we call “gallos.” Chicken rice is a traditional Costa Rican dish consisting of rice, lots of chopped vegetables, and different types of chicken.
This meal is very popular at celebrations such as birthdays, but is also quite common.
4. Coffee
Costa Rican caffeine is known to be rich in antioxidants, Help reduce inflammation. Sugary drinks are generally not a big part of coffee drinking culture.
The coffee here is black or with a little milk. Like any other meal, a glass of wine is best enjoyed slowly – and we do drink it slowly.
My Favorite Costa Rican Macrobiotic Recipes
We eat rice and beans, whether black beans or red beans, two to three times a day. This meal is called lunch Married. For breakfast it is called Gallo Pinto Made with a mix of rice and beans, onions, peppers and cilantro, served with tortillas and coffee.
Dan Buettner, longevity researcher and founder of Blue Zones, believes that because of its combination of whole grains, proteins, amino acids and antioxidants Gallo Pinto Become the healthiest breakfast in the world. It’s amazing how such a simple dish can pack so many health benefits.
this is my recipe Gallo Pintoso you can make it at home.
Here’s an example of my favorite Costa Rican breakfast, the Gallo Pinto.
Photo: Melissa Guzman
raw material:
- 2/3 cup cooked black beans
- 1 1/4 cups rice
- 2 tablespoons chopped onion
- 2 tablespoons chopped pepper
- 2 tablespoons chopped cilantro
- 1/2 teaspoon salsasano (optional)
- 1/2 teaspoon salt
- 1/2 teaspoon cumin
- 1/4 teaspoon pepper
pace:
- Heat a pan over medium-high heat, add olive oil, and heat
- Add onions, peppers, coriander, garlic, cumin, salt and pepper
- Cook for three to five minutes until onions are translucent
- Add beans, stir, and reduce heat to medium
- Add lisano sauce, stir, and cook for five minutes
- Add the rice, stir, and cook for a few more minutes to allow all the flavors in the rice to blend together
In my opinion, the secret to living longer, healthier, and happier lives in Costa Rica is simple: fresh ingredients and well-prepared meals that are thoughtfully prepared and shared with loved ones.
Melissa Guzman yes Costa Rican cookbook author and cooking teacher Lano Grande, Costa Rica. She is the author of Live Longer, Healthier, Happier: Recipes from Costa Rica. Follow Melissa on Instagram @recipes from costa rica.
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