My research on the dietary patterns of individuals who have lived for a century led me to uncover the top breakfast choice for overall well-being, which is considered the healthiest breakfast globally.

 

For the past two decades, I have dedicated my research to studying the behaviors and practices of individuals who live to be 100 years old or older. Specifically, I have focused on their dietary habits. Recently, during my exploration in Nicoya, Costa Rica, I may have stumbled upon the healthiest breakfast in the world.

In a secluded corner of Nicoya, under a red-tiled roof, a small group of individuals belonging to the Cooperativa Nicoya begin their day at 4:00 a.m. They diligently tend to wood fires in clay ovens, prepare cauldrons of flavorful beans, and combine corn dough with wood ash.

One woman skillfully shapes a golf ball-sized portion of dough on a sheet of waxed paper, expertly transforming it into a perfectly round patty. She then places it onto a hot clay plate, where it magically expands into a fluffy disc before settling into a flawless tortilla.

Meanwhile, three others mix the beans with onions, red peppers, and local herbs. The beans simmer slowly for approximately an hour, reaching a state of tender perfection, before being combined with rice.

What sets this nourishing dish apart and contributes to its longevity-promoting qualities?

Firstly, the corn tortillas, with their chewy texture and nutty flavor, serve as an exceptional source of whole-grain, low-glycemic complex carbohydrates.

Secondly, the wood ash utilized in the cooking process breaks down the corn's cell walls, making niacin (a B vitamin crucial for cell signaling and DNA repair) more accessible. Additionally, it releases amino acids, allowing the body to effectively absorb them.

Furthermore, the black beans contain anthocyanins, the same pigment-based antioxidants found in blueberries. These beans possess numerous health benefits, including colon cleansing, blood pressure regulation, insulin control, and an abundance of folates, potassium, and B vitamins.

The combination of beans and rice creates a complete protein, providing all the essential amino acids required for human sustenance.

The locally sourced coffee, derived from a unique variety of "pea berry" beans, not only offers a delightful taste but also supplies antioxidants and metabolism-boosting caffeine.

Lastly, the chilero, a condiment made with vinegar, carrots, and intensely spicy peppers, enhances the breakfast with probiotics and curcumin. Curcumin is a compound known for its antioxidant, anti-inflammatory, and anticancer properties.

Remarkably, this incredibly healthy breakfast comes at a total cost of $4.23.

👉Tortillas made from nixtamalized corn

Nixtamalization is the process of soaking and partially cooking corn with wood ash or lime. This method releases niacin, an amino acid that helps lower bad cholesterol, increase good cholesterol, and aids in digestion. Corn itself is a nutritious grain, rich in fiber, folate, and vitamins B and C. If you're looking to make nixtamal corn flour, you can find it in the ethnic food aisle, at Mexican or Latin grocery stores, or even online. Here's a recipe for making tortillas using nixtamal corn flour: Total cook time: 15 minutes Yields: 5 servings Ingredients: - 2 cups of masa harina (corn flour) - 1/4 teaspoon of baking soda - 1 1/2 cups of warm tap water, plus more if needed - Plastic wrap - Waxed paper (as needed) Steps: 1. In a large bowl, whisk together the masa harina and baking soda. 2. Add water and stir until a soft dough forms. If the mixture doesn't come together, gradually add warm water, one tablespoon at a time, until it does. 3. Cover the dough with plastic wrap and let it rest for five minutes. 4. On a clean and dry work surface, gently knead the dough for one minute. Divide it into 16 equal-sized balls, roughly the size of a small plum. 5. Roll out each ball of dough between two pieces of waxed paper into 6-inch rounds. 6. Heat a griddle or cast iron skillet over high heat until it starts smoking. 7. Place the dough on the griddle and cook for about 30 seconds. Flip it using kitchen tongs and cook for an additional 30 seconds, until the tortilla is lightly toasted with small bubbles. Work in batches. 8. Transfer the cooked tortillas to a clean kitchen towel and wrap them gently. Serve them warm. Technique tip: If you have any leftover tortillas, let them cool to room temperature and store them in the refrigerator. Wrap them tightly in a kitchen towel and they will stay fresh for up to one day. To reheat, place them on a baking sheet about four to six inches away from a heated broiler for 10 seconds.

👉Jose Guevara’s Gallo Pinto

During my last visit to Costa Rica in 2015, I had the pleasure of meeting Jose Guevara, who was an impressive 105 years old at the time. He graciously shared with me his own rendition of the famous Costa Rican dish, gallo pinto, which consists of rice and beans.

What makes the Costa Rican cuisine truly remarkable is its ability to transform a simple bean dish into something so incredibly flavorful that it can be enjoyed throughout the day. Many Costa Ricans actually have gallo pinto for breakfast, lunch, and dinner.

To prepare this delightful dish, you will need the following ingredients:

- 1 1/2 tablespoons of vegetable oil

- 1 chopped onion

- 1 minced clove of garlic

- 2 tablespoons of Worcestershire sauce

- 1 1/2 cups of cooked black beans (or one 8-ounce can of drained black beans)

- 3 cups of cooked long-grain white rice

- Salt and pepper (optional)

- 1/2 sliced avocado (optional topping)

- Chilero hot sauce (optional garnish)

- Chopped cilantro (optional garnish)

Here are the steps to prepare this delicious dish:

1. Heat the vegetable oil in a large skillet over medium heat. Add the chopped onion and sauté until it begins to soften, which should take around four minutes.

2. Add the minced garlic and continue cooking for an additional five to seven minutes, or until the vegetables are nicely browned.

3. Stir in the Worcestershire sauce and the black beans. Reduce the heat to low and stir the mixture. Allow it to cook for another two to three minutes.

4. Add the cooked rice to the skillet and mix everything together. Continue cooking and stirring until the rice and beans are evenly combined and heated through. Season with salt and pepper, if desired.

5. If you prefer, you can top the gallo pinto with sliced avocado, hot sauce, and chopped cilantro for added flavor and presentation.

This recipe yields approximately three servings and can be prepared in just 20 minutes. Enjoy the taste of Costa Rica with this delightful gallo pinto recipe!

👉Tender Bean, Potato and Onion Stew

Cook time: 60 minutes

Servings: 6

Black beans, a staple in Nicoyan cuisine, are packed with anthocyanins, which are important flavonoids found in red onions and blueberries. They contain 10 times more antioxidants than an equivalent serving of oranges.

These one-pot meals are commonly enjoyed in Costa Rican kitchens. They are simple to prepare, filled with nutritious vegetables and spices, and cost less than $1 per serving. These hearty dishes can be served as a main meal alongside corn tortillas or rice.

Ingredients:

- 1 pound dried kidney beans, soaked overnight (or three 15-ounce cans, drained)

- 1 cup low-sodium vegetable broth

- 1 chayote squash, diced

- 1/2 carrot, peeled and diced

- 3 red, orange, or yellow sweet peppers, seeded and diced

- 2 large potatoes, peeled and diced

- 2 teaspoons chopped culantro coyote

- 1 small onion, diced

- 2 cloves garlic, minced

- Salt and pepper (optional)

Instructions:

1. If using dried beans, drain and discard the soaking water.

2. Place the beans in a large pot and add vegetable broth. Add water as needed to cover the beans. Bring the broth to a boil, then reduce the heat to simmer. Cook for 25 minutes.

3. Stir in the remaining ingredients and cook for approximately 25 more minutes, or until the beans are tender. Stir occasionally to prevent burning.

4. Season with salt and pepper to taste before serving. Enjoy on its own or with tortillas or rice.

Dan Buettner is an esteemed explorer, longevity researcher, National Geographic Fellow, and an award-winning journalist and producer. He is the author of the best-selling books "The Blue Zones: Lessons for Living Longer from the People Who've Lived the Longest" and "The Blue Zones Solution: Eating and Living Like the World's Healthiest People." Follow Dan on Instagram @danbuettner.

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