The world’s healthiest breakfast found in Costa Rica

Such was the statement of Dan Buttner, an American explorer, researcher, and author who is best known for his work on longevity and the study of “Blue Zones.” 

During his research on the secrets of longevity of the population of the Nicoya region, he found in a small town what he considers “the healthiest breakfast in the world”. This plate is nothing more than our usual Gallo Pinto (a typical Costa Rican breakfast consisting of rice and beans cooked with onions, peppers, and spices, often served for breakfast with accompaniments like eggs or tortillas) but, during his research, Dan uncovered some of the elements that makes this specific Gallo Pinto so special. 

What is a blue zone, you may ask? In simple terms, a blue zone is a geographic area where people live longer, healthier lives, often attributed to factors like diet, lifestyle, and strong community bonds. 

Traditionally, this dish is eaten all over the country. But, while every province has its own unique spin-off to this dish, the Gallo Pinto in the Nicoya Region is extra special. 

What makes this breakfast so unique?

Aside from their own preparation techniques used in Nicoya, to understand more about it, we will take a deeper look at all the benefits added by the ingredients of this iconic meal. 

Tortillas

First, we will start with the tortillas. As an excellent source of low-glycemic complex carbohydrates, tortillas made directly from whole-grain corn with integral masa utilize ashes in their preparation, making niacin readily available. This enables free amino acids for better absorption, with niacin contributing to cholesterol reduction and improved digestion. Moreover, corn is rich in fiber, folic acid, and vitamins B and C. 

Gallo Pinto

Gallo Pinto also includes beans as a must in its preparation. Not only do they help cleanse the colon, but they also help regulate blood pressure and insulin and are packed with folate, vitamin B, and potassium. Combined with rice, they form a complete protein. Dan talks about the geniality of Costa Rican cuisine to make a plate that is so humble and so delicious that you can eat it every day! Most Ticos eat rice with beans for every meal. 

Eggs

While adding scramble or fried eggs to the breakfast is completely optional, Eggs complete food. They are rich in house proteins, omega-3, amino acids, antioxidants, and vitamins A, B12, D, and E, along with minerals like selenium and zinc. According to the United Nations Food and Agriculture Organization (FAO), eggs boast the highest biological value protein. 

Chilero Salsa

Finally, this dish is complemented with a dressing of our typical Chilero Salsa. As a nutritional fact, it enhances the nutritional value of meals. Vinegar, carrots, and chili intensify the dish as much as turmeric would. 

Enjoy this deliciously nutritional meal paired with a hot cup of Costa Rican coffee and enjoy “the healthiest breakfast in the world”.