Unlocking the secrets of Sardinian longevity 🔓
Discover what makes the Sardinian diet and lifestyle unique
This is a special guest post from Italy food and drink expert Wendy Holloway of Flavor of Italy. Through her Substack and podcast she shares weekly insights into the fascinating world of Italian food and drink gained from her 40+ years of living in Italy.
I thoroughly recommend subscribing to her Substack if you’re interested in learning more about Italian cuisine and culture 🇮🇹
As a special offer to my followers, Wendy is offering anyone who subscribes using the button below a 60-day free trial of her Substack - click here to subscribe and find out more today:
Sardinia, Italy, stands as one of the world's five "Blue Zones," regions where an extraordinary number of people reach the age of 100 or beyond. In this picturesque Mediterranean island, diet is believed to be a crucial factor contributing to the longevity of its vibrant senior citizens.
The traditional Sardinian diet revolves around locally sourced ingredients, emphasizing freshness and quality. Meat is consumed sparingly, while vegetables, greens, salads, and bean soups take center stage, often featuring fennel, fava beans, chickpeas, and tomatoes.
Dairy products from goats and sheep are prized for their anti-inflammatory properties and cholesterol-lowering effects. The island's signature flatbread, known as "carta di musica," is made from high-protein, low-gluten triticum whole grain, offering a nutritious alternative to conventional bread. Additionally, Sardinian red wine, particularly from mountaintop regions, boasts high levels of polyphenols, powerful antioxidants linked to various health benefits such as reducing the risk of diabetes and heart disease.
Sardinians also embrace foraging for wild asparagus, greens, berries, and mushrooms, adding diversity and flavor to their diet. However, caution is advised for those unfamiliar with wild plants to avoid the risk of consuming poisonous species.
Beyond nutrition, the Sardinian lifestyle contributes significantly to longevity. Residents engage in daily physical activity, whether tending to livestock, cooking, gardening, or foraging, fostering a sense of connection to their surroundings and heritage.
The unique demographic composition of Sardinia, where centenarian men are as prevalent as women, underscores the island's exceptional longevity. Researchers attribute this phenomenon to various factors, including the pastoral tradition of shepherding, which has historically been correlated with longevity. Sardinian shepherds rely on goat's milk and sheep's cheese as dietary staples, complemented by moderate consumption of carbohydrates and abundant plant-based foods like fennel, legumes, almonds, and tomatoes. Milk thistle tea, known for its liver-cleansing properties, is a daily ritual among Sardinians, contributing to overall well-being.
This emphasis on wholesome, locally sourced foods reflects not only a dietary preference but also a cultural heritage deeply intertwined with Sardinian identity. Across generations, food has served as a cornerstone of communal traditions, fostering resilience and vitality in the face of changing times.
Scientific research into Sardinia's longevity has garnered international attention, with scholars and institutions exploring the intersection of genetics, lifestyle, and environment in promoting healthy aging. The concept of the "Blue Zone" highlights the significance of Sardinia's cultural and dietary practices in fostering long and fulfilling lives.
Sardinia has a rich culinary heritage deeply rooted in its history and geography. Traditionally, horse meat was a staple, prized for its nutritional value, especially for infants. Despite its coastal location, seafood wasn't historically prominent due to malaria, which pushed people inland. However, today it's a significant part of Sardinian cuisine.
Here are some essential foods of Sardinia:
Pompia: A citrus variety from Siniscola, used in pastries and liqueurs.
Saffron: Intensely aromatic and bright red, used in various dishes and sweets.
Bottarga: Salted and dried mullet eggs, grated over bruschetta, pasta, and salads.
Porceddu: One of the island's most renowned main courses, is a suckling pig roasted on a spit and seasoned with saffron, black pepper or nutmeg, myrtle, thyme, and mint. Also known as porcheddu or porcetto, it has been a culinary tradition since the time of Spanish rule. Originally enjoyed by Sardinian shepherds during Easter, this dish holds historical significance as a vital food resource for families.
Fregula: Tiny semolina pasta balls versatilely served with meat and fish sauces.
Culurgionis: Sardinian ravioli with various fillings like potatoes, pecorino cheese, and mint.
Malloreddus: Sardinian gnocchi made from semolina flour, served with tomato sauce, sausage, and saffron.
A few other notable specialties include:
Pane Guttiau: Thin, crispy flatbread served with olive oil and sea salt.
Seadas: Deep-fried pastries filled with sweet Pecorino Sardo cheese and drizzled with honey. (Recipe Below)
Spaghetti con la Bottarga: Pasta flavored with cured mullet roe and simple yet delicious ingredients.
Pane Carasau: Thin, twice-baked flatbread known as "music paper" and enjoyed with various toppings.
Sardinia boasts a rich tradition of cheese-making, particularly renowned for its sheep cheeses. From the beloved Pecorino Romano to the distinctive Fiore Sardo and beyond, Sardinian cheeses offer a wide array of flavors and textures, each reflecting the island's unique terroir and centuries-old culinary heritage.
Pecorino Romano: Crafted from whole milk of pasture-grazed sheep, Pecorino Romano is a renowned hard cheese celebrated for its salty and subtly piquant taste. Aged for at least five months, it enhances any table spread, especially when paired with fresh vegetables and fruits. With further aging, typically beyond eight months, Pecorino Romano becomes an ideal grating cheese, enriching classic Roman dishes like Bucatini all’Amatriciana, Rigatoni alla Carbonara, Spaghetti Cacio e Pepe, and Tripe alla Romana.
The history of Pecorino Romano dates back to the Roman Empire, with cheese-making techniques outlined by notable agricultural writers such as Varrone, Columella, Virgilio, and Pliny the Elder. By 227 BCE, its production had expanded to Sardinia, where it remains a significant industry, constituting almost 90% of its production. The remaining 10% is divided between Lazio and the Tuscan province of Grosseto.
If you are enjoying this post be sure to subscribe to Wendy Holloway’s Flavor of Italy for more exclusive Italy food and culture insights! AWS followers can get 2 months free by following this link:
Pair Pecorino Romano with dishes like Sugo alla Genovese, Maccheroncini di Campofilone, Abbotta Pezziende, Maccheroni alla chitarra, Conchiglie, and Fregnacce. Pecorino Sardo: Exclusive to Sardinia, Pecorino Sardo is a semi-cooked, hard cheese made from the milk of the indigenous Sarda sheep. These sheep graze on fragrant Mediterranean shrubs, imparting a distinctive aromatic flavor to the cheese. Available in two varieties, Dolce (mild) and Maturo (mature), Pecorino Sardo delights the palate with its sweet and delicate notes or its stronger, pleasantly piquant flavors after aging for at least two months.
Fiore Sardo: Another gem of Sardinian cheese-making, Fiore Sardo is a hard cheese crafted from the whole milk of local sheep breeds. With roots tracing back to 1000 BCE, this cheese develops a pungent aroma and a rich, piquant flavor after six months of aging, featuring pronounced notes of caramel sweetness. While younger Fiore Sardo varieties are enjoyed as table cheeses, matured versions are perfect for grating over traditional Sardinian dishes like culurgiones.
Primo Sale: Originating from both Sicily and Sardinia, Primo Sale is a sheep's milk cheese known for its crunchy texture, pungent aromas, and herbaceous, slightly tangy flavors. The cheese, believed to be mentioned in Homer's Odyssey, undergoes various stages of maturation, from Tumazzu to primo sale and eventually Canestrato.Â
Note: Casu Marzu is a unique Sardinian cheese that's illegal to sell and consume due to health risks associated with live insect larvae (maggots) found within it. It's noteworthy for its soft-ripened texture and intense flavor resulting from the fermentation process with maggots. However, due to its legal status and health concerns, it's not recommended for consumption.
Sardinia and Wine: From the Nuragic Civilization to Modern TimesÂ
The relationship between Sardinia and wine traces back to the Nuragic era, reaching back to at least the 15th century B.C. During this period, the cultivation of Cannonau, the most emblematic grape of the island and one of the oldest in the Mediterranean alongside Vermentino, was already prevalent, as indicated by findings from archaeologists, botanists, and chemists.
Legend has it that Aristeo, son of the god Apollo and the nymph Cyrene, introduced viticulture to Sardinia along with agriculture and hunting. The mythical founder of Caralis, the ancient name for the city of Cagliari, arrived on the island around the 15th century B.C., accompanied by Daedalus (credited by ancient Greeks for the majestic Nuraghi). Aristeo had two sons whose names reflect the art of cultivating the land and vine: Kallikarpos, meaning "the one with beautiful fruits," and Charmos, likely derived from the Semitic "krmy" (winemaker).
While Sardinia boasts numerous indigenous grape varieties, information about the origin of vine culture on the island was, until recently, fragmented and unclear. Some scholars believed Cannonau, the quintessential Sardinian vine, was introduced by the Phoenicians, while others thought it originated from the Iberian Peninsula during Spanish rule in the 15th and 16th centuries.
Have a question about traveling in Sardinia? Let me know via my exclusive subscriber chat!
Recent archaeological findings have challenged both theories, demonstrating that viticulture was already endemic during the Nuragic civilization. Discoveries like ancient grape seeds unearthed at archaeological sites such as the nuragic village Duos Nuraghes in Borore and organic remnants of a stone press found at the nuragic village of Monte Zara near Monastir corroborate this. Additionally, well-preserved Vernaccia and Malvasia grape seeds were found in a nuragic well in Sa Osa, used as a "natural refrigerator" near Cabras. Charred grapes recovered from nuraghi in Adoni, Villanovatulo, Genna Maria, Villanovaforru, and the settlement of Duos Nuraghes further support this evidence.
Sardinia boasts a plethora of quality wines, exported globally and renowned for their distinctive characteristics. Vermentino di Gallura, eligible for the DOCG (Denominazione di Origine Controllata e Garantita) label, and 19 DOC (Denominazione di Origine Controllata) wines are among the highlights.
What are some of the most renowned Sardinian wines in Italy and worldwide? These are the three most famous native red and white grape varieties:
Cannonau: Symbolizing Sardinian wine culture, Cannonau requires at least one year of aging and six months in oak or chestnut barrels. Classified as a controlled designation of origin, it's primarily made from Cannonau grapes with a small percentage of locally grown varieties. Notable DOC wines include Classico and Jerzu Riserva from the province of Nuoro, as well as Rosso, Riserva, and Rosato from Cagliari, Nuoro, Oristano, and Sassari provinces.
Vermentino: Exclusive to the historical region of Gallura, Vermentino DOCG adheres to high-quality standards, offering greater flavor complexity compared to Vermentino di Sardegna DOC. It pairs excellently with seafood dishes and classic Sardinian recipes like linguine with clams and bottarga.
Vernaccia: Sardinia's first DOC wine, Vernaccia is produced in the Oristano province. With its amber color and rich, warm flavor, Vernaccia is aged in chestnut or oak barrels, developing delicate fruity aromas with hints of almond flower. It serves as both an aperitivo and dessert wine.
Sardinia's viticultural landscape, rooted in tradition and innovation, promises a journey of sensory exploration through its exceptional wine offerings. From the robust Cannonau to the elegant Vermentino, each sip encapsulates the essence of Sardinia's terroir, and centuries of winemaking heritage.
DIGGING DEEPER INTO SARDINIA:
This was a guest post by Wendy Holloway of Flavor of Italy, a recommended writer and podcaster about Italian cuisine - join her on Substack here:
