At the table with the Centenarians
'Recipes' for a long and healthy life, where simplicity is the secret
Ogliastra is the 'next-door' blue zone—one of only five in the world where body and mind seem to defy the passing of time. It boasts one of the highest concentrations of centenarians anywhere, but healthy longevity can be found all across the island. A fortunate mix of genes with few mutations, due to Sardinia’s historic isolation, only partly explains it. Scientists studying their DNA believe lifestyle plays a key role: one built on a physical and emotional connection with nature—untouched and barely shaped by human hands—and a deep sense of belonging to the ancient flow of values and cultural traditions that still resonate with younger generations. At the heart of this biological harmony lies the daily ritual of good, simple food. Every day, they enjoy dishes from land and sea, cooked with skill handed down through time. And on festive days, a few indulgences in good company—apparently with no harm done.
It might seem surprising, but sipping on cannonau, malvasia, vermentino or vernaccia—or finishing a special meal with homemade myrtle berry liqueur—is a recurring habit in the diets of Sardinia’s centenarians and sprightly nonagenarians. Cheerful and in excellent health, they don’t shy away from exquisite roasted meats, slow-cooked over open coals. To truly understand the secrets of Sardinian longevity, you should take part in lighting the fire and tending to the roasting spits. Around the flames, between chats and knife-tip tastings of the sizzling meat, a communal ritual unfolds—one passed down from the ancient pastoral world. This isn’t just a meat roast; it’s a celebration of flavors, memories, and old-world atmosphere.
If roasted meat is king of the feast, vegetable soups are a daily treasure chest of antioxidants. Made from wild herbs and garden vegetables grown under the sun, bathed in pure air, and watered with pristine spring water, these soups are finished with extra virgin olive oil—another of Sardinia’s 'long-life friends', recognized worldwide for its nutritional value—and shavings of pecorino, which brings flavor even to the humblest broths. Soups often become one-pot meals with beans, fava, lentils, and peas, or with fregula, a durum wheat pasta similar to couscous. Try these seemingly simple yet richly flavored soups in rustic inns and agriturismi, and seek out the rare restaurants that serve the intricate, artistic filindeu. If you’re lucky, you’ll find it where it was born: deep in the heart of Barbagia.
As you roam Sardinia’s 'homegrown' blue zone, you might cross paths with herds of goats perched high on the Supramonte slopes with sea views, sheep grazing wild pastures, and—if you make it to the Berchida oasis—even cows sunbathing on the beach. In Sardinia’s inland areas, where meeting centenarians is more rule than exception, one staple stands out: su casu axedu, a tangy cheese that promotes a healthy gut microbiome. By interacting with the immune system, it helps the body fend off inflammation. Made in shepherds’ huts right after milking, this once 'outlawed' cheese is now proudly served in restaurants and at breakfast, or paired at the end of a meal with seadas—a cheese-filled pastry—both generously drizzled with honey. Because Sardinian centenarians favor desserts free of refined sugar, where almond and walnut doughs ooze with honey harvested from bees free to roam from flower to flower.
