Italian chef ties Blue Zone life to recipes

Francesco Mattana’s – Francesco Mattana grew up on Sardinia—freshly caught fish, locally grown produce, and cooking with help from his mamma and nonna. Now the Italian chef shares three recipes from his new cookbook, “Eat Like A Sardinian: Live to 100,” inspired by Sardinia’s “Blue

On the Italian island of Sardinia, the meals Francesco Mattana remembers most weren’t fast. They were slow, seasonal, and built around whatever was freshest—freshly caught fish and locally grown produce by the beach.

Mattana was raised in that slow-paced rhythm. His grandparents were fishermen and farmers, and his family had access to the freshest ingredients. In the kitchen. his mamma and nonna were always close. cooking him up fresh pasta or a hearty stew—less a lesson in trends than a lesson in food done right.

That upbringing sits at the heart of what Mattana is sharing now. He is the author of a new cookbook. “Eat Like A Sardinian: Live to 100. ” and the title points directly to Sardinia’s reputation for healthy older residents—an area often described as a “Blue Zone.” In the book. Mattana also writes about the Mediterranean diet. a famously healthy eating pattern from this region that has been linked to a lower risk of type two diabetes and early death. along with better gut health.

The recipes he shares are, in his telling, simple and practical: Sardinian food is “fresh, seasonal, and full of variety.”

The first dish is a slow-simmered minestrone designed for real time and steady attention. It’s built for four and begins the night before: wash 100g (3 1/2oz) dried borlotti (cranberry) beans and 100g (3 1/2oz) dried chickpeas (garbanzo beans) in cold water. then soak both in a large bowl covered with fresh cold water for at least 12 hours (or longer. checking the packet). The next day, drain and rinse thoroughly with freshwater.

Cook starts in a large casserole dish (Dutch oven) or ceramic pan over medium heat. Add 1 white onion. roughly diced; 2 celery sticks. chopped into 1cm (1/2 inch) cubes; and 2 tablespoons extra virgin olive oil (plus extra for drizzling). Cook for 8—10 minutes, stirring occasionally. Stir in 2 garlic cloves, finely chopped, and 3 sun-dried tomatoes, finely chopped, then cook for 2 more minutes.

Tear 15g (1/2oz) basil leaves and stir them in with 15g (1/2oz) parsley, finely chopped, then cook another minute. Add 3 large tomatoes. roughly chopped (or halved if using small tomatoes) and 1 large potato. peeled and chopped into 2cm (3/4 inch) cubes. Cook for 2 minutes, or until the tomatoes start to soften.

Add the drained beans and chickpeas, plus a good pinch of salt and pepper. Cover with water and bring to the boil. Once boiling, reduce to medium heat, cover, and cook for 1—1 1/2 hours until the beans and chickpeas are soft, topping up with water if needed so vegetables stay submerged.

Finally, add 4 large Savoy cabbage leaves, tough stalks removed and roughly chopped, cover, and cook for 10 minutes. Taste and adjust seasoning before serving. Divide the vegetables. beans. and chickpeas with a slotted ladle into serving bowls. pour over the warm broth. sprinkle with pecorino. and drizzle with olive oil: 40g (1 1/2oz) pecorino. grated.

The second recipe turns that same Sardinian spirit into a roast that asks for patience—roast chicken with rosemary potatoes. serving 4—6. Start with chicken drumsticks and thighs: 4 chicken drumsticks and 4 chicken thighs. Season with 2 sprigs of rosemary. leaves finely chopped; 2 fresh bay leaves. stalks stripped and leaves finely chopped; and 2 large white onions. chopped into thick petals.

For the flavor base, Mattana calls for 100ml (scant 1/2 cup) Vermentino or a dry white wine like Sauvignon Blanc, along with extra virgin olive oil, fine sea salt, and freshly ground black pepper.

Marinate first. Put the chicken ingredients into a large bowl with a generous pinch of salt and pepper. Using hands, give it a good stir, cover, and set aside to marinate for at least 2 hours—or better, overnight in the refrigerator.

Preheat the oven to 200°C fan/425°F. For the potatoes, peel and chop 1.2kg (2lb 10oz) potatoes into 3cm (1 1/4 inch) cubes. In a bowl. mix with 6 garlic cloves. roughly crushed; 1 large sprig of rosemary leaves. finely chopped; 1 teaspoon oregano; extra virgin olive oil; salt. and pepper. Stir well so the potatoes are coated.

Line a large baking tray with baking parchment. Spread the potatoes, making sure they don’t overlap, and roast for 15 minutes. While they cook, discard any liquid from the marinated chicken, add a generous glug of olive oil, season with salt, and stir.

Arrange the chicken and onions in the tray by nestling the chicken between the potatoes and tucking onions under each chicken piece. ensuring the chicken and potatoes are not overlapping so everything colors evenly. Roast again for 40—45 minutes, until the chicken and potatoes are golden and fully cooked. Serve nice and hot.

The third recipe is lighter but still anchored in the Mediterranean profile: tuna steaks in tomato sauce, serving 2. Begin in a medium frying pan over medium heat with 2 tablespoons extra virgin olive oil. Add 3 anchovy fillets, finely chopped, and cook for one minute. Then add 2 x 120g (4 1/2oz) tuna steaks and cook for one minute on each side. Remove the tuna to a plate.

In the same pan, add 1 banana shallot, finely chopped; 1 garlic clove, thinly sliced; and 1/2 red chilli, thinly sliced. Cook for three minutes, stirring constantly. Add 300g (10 1/2oz) baby plum tomatoes or cherry tomatoes. halved. and 100ml (scant 1/2 cup) Vermentino or a dry white wine like Sauvignon Blanc.

If wine isn’t preferred, Mattana’s alternative is clear: use water instead and add the juice from 1/4 lemon just before serving. Cover and cook for 10 minutes, piercing half the tomatoes with a fork halfway through so they release their juices.

Lightly season the sauce with fine sea salt and freshly ground black pepper as needed. Stir in 5g (1/4oz) parsley, finely chopped, plus 1 sprig for garnish, and stir in 10 Taggiasca olives, pitted. Place the tuna on top, cover again, and cook for one minute so it stays pink in the middle.

Serve garnished with a few parsley leaves—because, as Mattana warns, tuna steaks can become dry if left too long after cooking, so enjoy them straight away.

Between the minestrone, the rosemary roast, and the tomato-forward tuna, the throughline isn’t just flavor. It’s the insistence that food built from fresh ingredients, local produce, and careful timing can shape a life. Mattana’s cookbook places that belief inside a recognizable Sardinian frame—one that links everyday cooking to the “Blue Zone” idea of living longer. supported by the Mediterranean diet’s widely discussed health benefits.

Francesco Mattana Eat Like A Sardinian: Live to 100 Sardinia Blue Zone Mediterranean diet minestrone soup roast chicken with rosemary potatoes tuna steaks in tomato sauce Vermentino pecorino Taggiasca olives