By Dr Mark Bura
Dr Bura practises Plant-based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4–6pm. Contact: 0626625471
Today, I’d like to share five simple, Costa Rica–inspired recipes based on the standard Costa Rican diet discussed in the previous paper. These dishes are part of a menu designed to help prevent non-communicable diseases (NCDs) and promote healthy aging — drawing inspiration from the Nicoya Peninsula, one of the world’s Blue Zones, where people often live long, healthy lives.
Notably, many aspects of this diet resemble the everyday meals enjoyed in Arusha, and the ingredients are widely available in local markets.
For those unfamiliar with some of the terms:
- Chayote is also known as chocho or tango pori in Kiswahili.
- Tortilla is a chapati-like bread made from lime-treated maize or corn flour — a staple in Costa Rica and much of Central and South America.
- Plantain is known locally as ndizi mzuzu.
4. Baked Plantain with Cinnamon
Ingredients (serves 2):
- 1 ripe plantain, peeled and sliced
- 1/2 tsp cinnamon
- 1 tsp olive oil or coconut oil
Instructions:
- Preheat oven to 180°C (350°F).
- Toss sliced plantains with oil and cinnamon.
- Bake on parchment-lined tray for 15–20 minutes or until golden.
- Serve as a snack or dessert.
5. Simple Avocado and Bean Salad
Ingredients (serves 2):
- 1 cup cooked black beans
- 1 small avocado, diced
- 1/2 red onion, thinly sliced
- 1 small tomato, chopped
- Juice of 1 lime
- 1 tbsp chopped cilantro
- Salt and pepper
Instructions:
- Combine beans, avocado, onion and tomato.
- Squeeze lime juice, add cilantro, salt, and pepper.
- Toss gently and serve with warm tortilla (chapati) or cassava.
These meals are easy to prepare, nutrient-dense and rich in fiber, antioxidants and healthy fats — ideal for preventing and managing chronic diseases.
