Blue Zones–Inspired Mediterranean Bowl

Have you ever heard of “Blue Zones”? They’re specific regions around the world where people are known for living longer, healthier lives—thanks, in part, to plant-based foods, whole grains, and heart-healthy fats. Fun fact: many of those zones are located around the beautiful Mediterranean.

Inspired by that philosophy, we created a salad bowl that reflects the Mediterranean way of eating. It starts with our Mediterranean Crunch Chopped Salad Kit, paired with fluffy tricolour quinoa, creamy hummus, crisp roasted cauliflower florets, and slices of ripe avocado. The result is a simple yet satisfying bowl that brings Blue Zone–inspired goodness straight to your kitchen—no passport required. Cheers to longevity!

  • Total TIME:
  • 25 minutes
  • Active TIME:
  • 15 minutes
  • SERVINGS:
  • 2

Ingredients

Directions

  1. Preheat your oven to 400°F.
  2. Cook the tricolour quinoa according to package directions. Once cooked, set aside to cool slightly.
  3. Toss the cauliflower florets with olive oil, salt, and pepper. Roast in the oven for 15–20 minutes, or until golden and crispy on the edges. Remove and set aside.
  4. Spread a generous layer of hummus on the bottom of each serving plate or bowl.
  5. Add a scoop of quinoa over the hummus, followed by the Mediterranean Crunch Chopped Salad Kit.
  6. Top with roasted cauliflower and avocado slices. Serve immediately and enjoy!

More Blue Zone Inspiration

Incorporating Blue Zone–inspired foods into your daily meals can support a longer, healthier life. Start by focusing on whole, plant-based ingredients. Beans and lentils are staples across Blue Zone regions. For example, try a simple lentil soup or toss chickpeas into salads and grain bowls for a protein boost. Colourful vegetables and leafy greens like spinach, kale, and Swiss chard are loaded with nutrients — just sauté them with olive oil and garlic for a quick, delicious side.

Don’t forget about whole grains like brown rice, barley, or farro. Use them as a base for veggie-packed stir-fries or add them to soups for texture and fibre. Top your dishes with a handful of walnuts or almonds for a satisfying crunch and a dose of healthy fats. And when you’re craving something sweet, fresh fruit makes the perfect dessert or snack. Apples, berries, and citrus are simple, naturally sweet, and full of goodness — exactly what Blue Zone eating is all about.

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