Ricotta and Heirloom Tomato Toast

Welcome to Day 2 of my 5-day Blue Zone Breakfast series! Each day this week, I’m sharing a nourishing breakfast inspired by one of the five Blue Zones—regions in the world where people live the longest, healthiest lives: Okinawa (Japan), Sardinia (Italy), Loma Linda (California), Ikaria (Greece), and the Nicoya Peninsula (Costa Rica).

While each place has its own culinary traditions, they all share a few key principles: wholesome, plant-forward meals, strong community ties, daily movement, and a deep sense of purpose. These breakfasts aren’t meant to be exact replicas but rather modern, nutrient-rich takes using high-quality ingredients that reflect the spirit of each region.I wanted to use ingredients that each region is known for and create easy, approachable breakfast recipes you can learn to incorporate into your daily routine.

My goal is to show you that it is possible to eat in a way that supports long-term health, without overcomplicating it. These recipes are inspired by the traditions of the world’s longest-living communities—but they’re designed for real life, using simple, nutrient-rich ingredients you can find almost anywhere.

Each day of this series spotlights one of the five Blue Zones and gives you a fresh take on how breakfast can be both deeply nourishing and genuinely enjoyable. Whether you’re here for gut health, longevity, or just a more grounded start to your day—I hope you find a recipe (or five) to love.

Besides focusing on the nutrition, let's figure out what studies have shown about why people are supposedly living longer than in these regions. Studies have identified several common lifestyle factors in blue zones that may contribute to their peoples' longevity: 

• Plant-based diet: most of the regions share a commonality, their people are mostly plant-based eaters or at least focus on eating a diet filled with plants, like fruits, vegetables, nuts, seeds, legumes, and grains.

• Physical activity: regular movement is integrated into their daily routines, making physical activity feel stress free and not forced. People are walking, gardening, and even dancing. 

• Social connections: In these regions you'll find people have stronger social networks or a sense of community. People eat together, laugh together, trust one another.

• Purpose in life: It's been mentioned that people in these regions have a sense of purpose and fulfillment in their work, hobbies, or volunteer activities. 

Today’s recipe is inspired by Sardinia, Italy, where life moves slowly, meals are savored, and longevity is the norm. This is my simple Ricotta & Heirloom Tomato Toast.

Sardinians are known for their simple, rustic way of eating—rooted in whole grains, fresh vegetables, herbs, and quality cheeses like pecorino or ricotta.

This breakfast is inspired by that tradition: a slice of toasted sourdough topped with creamy ricotta, juicy tomatoes, and a drizzle of extra virgin olive oil. It’s a reminder that nourishing your body doesn’t have to be complicated—just rooted in real, good food.

According to the Blue Zones website: "The classic Sardinian diet consists of whole-grain bread, beans, garden vegetables, fruits, and, in some parts of the island, mastic oil. Sardinians also traditionally eat pecorino cheese made from grass-fed sheep, whose cheese is high in omega-3 fatty acids. Meat is largely reserved for Sundays and special occasions."

What caught my eye about the Sardinian way of life is how much they value laughter. The men in this Blue Zone are known for their humor and friendships; they spend their days surrounded by friends, sharing jokes and stories. Laughter, after all, isn't just good for the soul—it’s also good for the heart. Studies show that laughter can lower stress hormones, boost immunity, and even improve blood vessel function, all of which help reduce the risk of heart disease.

Why You’ll Love This Ricotta and Heirloom Tomato Toast

• Quick & easy: Comes together in under 10 minutes, perfect for a fast breakfast, light lunch, or cute snack.

• Fresh: Juicy heirloom tomatoes, creamy ricotta, and peppery arugula make every bite better than the next.

• Nutritious: Packed with healthy fats and a touch of protein—it's a wholesome option that still feels indulgent.

• Customizable: Easy to switch up with different breads, cheeses, or herbs depending on your mood or what's in season.

• Gut-Friendly: Ricotta is low in lactose, arugula and tomatoes offer prebiotic fiber, and olive oil supports a healthy gut lining.

Yields: 1

Portion: 1 toast

Prep time: 5 minutes

Total time: 7 minutes

This recipe is vegetarian.

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Ingredients:

1 slice sourdough or ciabatta bread, toasted

Heirloom tomato - 2 thin slices, sliced in halves

¼ cup ricotta cheese

Arugula

¼ tsp freshly chopped oregano

Salt

Black pepper

Garnish: Extra virgin olive oil

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Instructions:

1. Toast bread: have slice of bread toasted in the oven to your liking, the crispier the better.

2. Have ingredients prepped: have tomato, ricotta cheese, arugula, and fresh oregano prepped.

3. Assemble toast: layer on in this order - ricotta cheese, arugula, heirloom tomato. For the tomato slices, I suggest folding them over in half to have them all fit onto the toast.

4. Garnish and serve: garnish with fresh oregano, olive oil, salt and black pepper to taste. Slice in half and enjoy!

FAQ:

1. Can I use a different type of bread?: Yes! Any sturdy bread will work well—try a rustic whole grain, multigrain, or even a gluten-free loaf if needed. Just make sure it’s hearty enough to hold the toppings without getting soggy.

2. Can I use a different cheese instead of ricotta?: Sure. Soft cheeses like goat cheese, labneh, or even whipped feta can be used as a substitute for ricotta. Just keep in mind the flavor will shift slightly.

3. What if I don’t have heirloom tomatoes?: No problem—any ripe tomato will work! Choose ones that are juicy and flavorful, like Roma or cherry tomatoes.

4. Can I make it high in protein?: This recipe is a light, fresh option. You can choose to have it alongside other breakfast foods such as eggs to boost protein.

Recipe Notes:

• Ricotta texture: If your ricotta is too watery, let it drain briefly through a cheesecloth or paper towel for a creamier, thicker spread.

• Flavor boost: A drizzle of balsamic glaze or a sprinkle of chili flakes can add an extra kick of flavor.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD