The Secret to Longevity: Daily Costa Rican Diet

Costa Rica, home to one of the world’s Blue Zones, is celebrated for its residents’ longer, healthier lives. I hail from Llano Grande, a small town in the Cartago region known for its lush agriculture. As a cookbook author and cooking instructor raised here, I believe our diet and “pura vida” lifestyle are key to our longevity.

the healthiest breakfast in the world. It’s remarkable how such a straightforward dish can offer so many health benefits.

Costa Rican Cuisine: A Blend of Tradition and Health

In Costa Rica, our meals intertwine deeply with our culinary traditions and communal experiences. Growing up, I actively participated in harvesting and preparing food with my family. These extended meals foster cherished conversations, emphasizing a mindful, communal approach to eating that enhances the connections around our tables, extending far beyond nutrition.

Diet Essentials for Longevity

Our daily intake, crucial for sustained health, consists of fresh vegetables, fruits, grains, and beans—simple yet nourishing staples.

Nutritious Beans

Beans are a powerhouse of nutrition, offering protein, fiber, and essential nutrients that help ward off chronic diseases. In our traditional casado dish, black and red beans mix perfectly with rice, vegetables, and protein, or form the base of hearty vegetable bean soups. Additionally, chickpeas and lentils provide versatile alternatives.

Fresh Fruits and Vegetables

Moreover, we enjoy a variety of fruits—like papaya, mango, banana, watermelon, pineapple, and passion fruit—either fresh or as juices. Our vegetables, from potatoes to avocados, often appear in simple, lime-dressed salads or in picadillo. Here, they are chopped, boiled, and sometimes mixed with meat to enhance flavors.

Staple Grains: Rice and Corn

Rice and corn also play a pivotal role, accompanying most meals. Tortillas serve as the ideal accompaniment for picadillo, known locally as “gallos.” Meanwhile, arroz con pollo, a festive blend of rice, vegetables, and chicken, is a favorite both for everyday meals and special occasions.

Coffee: The Heart of Daily Rituals

Furthermore, Costa Rican coffee, rich in antioxidants, is a cultural staple. Enjoyed slowly, typically black or with a little milk, it exemplifies our pura vida lifestyle.

Recipe Highlight: Gallo Pinto

Lastly, rice and beans, eaten two to three times a day, anchor our diet. For breakfast, this combination transforms into gallo pinto, a hearty mix seasoned with onions, peppers, and cilantro, served with corn tortillas and coffee. Celebrated globally for its health benefits, this simple dish exemplifies how basic ingredients can pack a profound nutritional punch.

Here is a recipe for Gallo Pinto, so can be made it at home.

Recipe Spotlight: Gallo Pinto

Rice and beans, eaten two to three times a day, are fundamental. For breakfast, this blend becomes gallo pinto, mixed with onions, peppers, and cilantro, served with corn tortillas and coffee. This simple yet nutrient-rich dish is celebrated as one of the healthiest breakfasts globally.

Ingredients:

• 2/3 cup of cooked black beans
• 1 1/4 cup of cooked rice
• 2 tablespoons chopped onion
• 2 tablespoons chopped pepper
• 2 tablespoons minced cilantro
• 1/2 teaspoon salsa lizano (optional)
• 1/2 teaspoon salt
• 1/2 teaspoon cumin
• 1/4 teaspoon pepper

Steps: 

1. Heat up a pan over medium-high heat, add olive oil, and let it get hot
2. Add onions, peppers, cilantro, garlic, cumin, salt, and pepper
3. Cook for three to five minutes until the onion is translucent 
4. Mix in the beans, stir, and reduce heat to medium
5. Add the lizano sauce, stir, and cook for five more minutes
6. Add the rice, stir, and cook for a few more minutes, to incorporate all the flavors in the rice

To my mind, the recipe for why we live longer, healthier, and happier lives in Costa Rica is a simple one: Fresh ingredients that are prepared with care and meals that are intentionally enjoyed and shared with loved ones. 

Melissa Guzman is a Costa Rican cookbook author and cooking teacher from Llano Grande, Costa Rica. She is the author of “Living Longer, Healthier, and Happier: Recipes from Costa Rica.” Follow Melissa on Instagram @recipesfromcostarica.

^{Re-reported from the article originally published in CNBC make it.}