These Two Foods Are at the Heart of This Blue Zones-Like Diet, and Cooking With Them Is So Easy

We should be eating more traditional African plant-based foods, including cassava and plantain, suggests a new study. 

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The research, published in the journal Nature, focused on the plant-led, low-meat diets of people in Tanzania’s rural Kilimanjaro region and found that, much like those who follow plant-forward Mediterranean-style and Blue Zone diets, the health benefits are significant. This is largely because their diets are not high in ultra-processed foods, like many people in Western society.

“Our study highlights the benefits of [Tanzanian] traditional food products for inflammation and metabolic processes in the body,” lead author and infectious disease specialist Quirijn de Mast from the Netherlands’ Radboud University Medical Center, said in a statement. “At the same time, we show how harmful an unhealthy Western diet can be.”

The study focused on many different foods, including okra and beans, for example. But, alongside the fermented alcoholic drink, mbege, two foods in particular stood out: plantain and cassava.

“When we are in most of the villages talking to elderly people [of] 80 or 90 years, they are very healthy,” said Godfrey Temba, PhD, first author of the research, to The Guardian. “They don’t have any health complications [and] they tell you about consuming this type of diet and this beverage since they were 25.”

What are the health benefits of cassava and plantain?

The rural, heritage-style traditional diet explored in this study featured a rich variety of nutrient-dense, plant-based foods, including green leafy vegetables, legumes, taro, whole grains, and starchy staples such as plantains and cassava. 

Both plantains and cassava are high in resistant starch, a special type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. There, it acts like dietary fiber, feeding beneficial gut bacteria and supporting a diverse and balanced gut microbiome. This fermentation process produces short-chain fatty acids, like butyrate, which, research suggests, helps to promote gut health, reduce inflammation, and support metabolic function.

RELATED: How to Cook With Plantain, the Quintessential Caribbean Ingredient

In addition to resistant starch, these traditional staples also provide key micronutrients. Plantains are rich in vitamin A, vitamin C, vitamin B6, and potassium—nutrients that support immune function, skin and eye health, and cardiovascular wellness. Cassava, while primarily a source of carbohydrates, offers a notable amount of vitamin C, an important antioxidant that supports immune defense and collagen production.

Together, cassava and plantain contribute not only to the energy needs of traditional diets but also to the overall nutritional quality, resilience, and longevity of the communities that consume them.

How to cook with more cassava and plantain: 5 vegan recipes to try

Want to add cassava and plantain to your diet? It’s easy with these plant-based recipes.

Karla Salinari

1Pastelón (Puerto Rican Sweet Plantain Lasagna)

Plantains, or plátanos maduros, as they’re known in Puerto Rico, bring a rich, caramelized flavor to this delicious lasagna recipe. The filling of mixed vegetables, sofrito, and olive oil also brings heart-healthy fats, fiber, and antioxidants, making this dish a comforting and deeply nutritious option.
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2 Chickpea Tacos With Creamy Cashew Dill Sauce

Using cassava tortillas in this recipe provides a gluten-free, fiber-rich alternative to traditional flour tortillas. They also provides a mild, slightly nutty flavor that complements the chickpeas and creamy cashew-dill sauce perfectly.Get the recipe

Yuki Sugiura

3 Caribbean Plantain Phyllo Pie

This tasty Caribbean recipe combines nutrient-packed callaloo with plantains for a wholesome, nourishing meal. The crispy phyllo pastry adds a satisfying crunch without the heaviness of traditional pie crust, helping to make this dish light, filling, and full of flavor.
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4Plantains With Spicy Red Pepper and Tomato Rice

This vibrant dish brings together sweet, ripe plantains and a spicy tomato stew inspired by West African jollof rice. The fried plantains add a nice sweetness and texture, while the chilies lend a spicy, smoky heat that complements the creamy, savory rice.
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Lauren Toyota

5Cassava Bacon

If you love bacon, then this is the recipe for you. When paired with a savory, smoky marinade and fried to crispy perfection, cassava mimics the satisfying texture and savory crunch of traditional bacon.
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