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The Science of Longevity: Creating Blue Zones with Stuffed Acorn Squash Recipe

I have a passion for 'food as medicine'. My interest developed after years of seeing patients, many of them cancer patients, where medication and supplement interactions limited what I could prescribed. Instead, I turned to nutrients from specific foods.

As I researched different foods and diets, I was reintroduced to the concept of Blue Zones. These are areas in the world where the incident of chronic diseases like diabetes, cancer and other debilitating conditions are almost non existent, and people live well over 100. The quality of life in these areas is high.

  • Nicoya, Costa Rica

  • Loma Linda, California

  • Sardinia Italy

  • Icaria Greece

  • Okinawa, Japan

There is not one thing that these communities do. Several studies show that there are a number of aspects that add to longevity and wonderful quality of life:

- Diet


-Community and social networks

-Religion/Spirituality and daily rituals

-Sense of purpose

-Periods of relaxation

These aspects are naturally part of the fabric of life, and are important day to day.

In our lives, we can do more to intentionally create our own mini Blue Zones. But we must be committed to consistently implementing these changes.

Suggested Pacific Northwest “Blue Zone” recipe

Stuffed Acorn Squash

Stuffed squash always reminds me of Thanksgiving. You’ll be giving thanks for this savory meal that contains a variety of flavors and textures.

Calories 143.6 Fat 5 Sodium 35.8 Potassium 679.4 Carbohydrates 23.6 Fiber 4.1 Sugar 1.6 Protein 5.6 Vitamin A 28.6 Vitamin C 18.2 Calcium 70.4 Iron 1.7 Vitamin D 0 Vitamin E 1.3 Folate 46.3 Vitamin B6 0.3 Vitamin B12 0.1

Serving size: 7 to 8


2 Acorn squash, sliced in half (from end to end)

1 cup wild rice (black rice)

2 cups bone broth

½ cup acorns or filbert

1 onion

3 stalks celery, chopped

4 cloves garlic, minced

1 tsp sage

1 tsp thyme



Preheat oven to 425. Brush squash with olive oil and roast for 35 to 45 minutes. Meanwhile, cook wild rice in bone broth for minutes or until soft. In a skillet, sautee onion, celery, garlic, acorns with spices.

When rice is done, add onion mixture. When acorn squash is soft (after 35 to 45 minutes), remove from heat. Place the rice and onion mixture into the squash cavity. Place back into the over to bake for 10 to 15 more minutes.


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