Ikaria, a Greek island known as one of the Blue Zones where people live exceptionally long lives, has drawn attention from experts due to the high number of centenarians living there. Greek physicians found that 13% of Ikarians in their study were over 80, compared to much lower rates in other parts of the world. Inspired by the longevity of these islanders, Diane Kochilas, with deep family roots on Ikaria, has been running a cooking school out of her village home for almost two decades. Her pantry is stocked with traditional Mediterranean ingredients that have been key to the Ikarian way of eating for generations.
Beans and legumes are among the foundational components of the Ikarian diet, known for their health benefits and ability to help phase meat out of one’s diet. Garlic, a staple in the Ikarian pantry, is not only a flavor-enhancer but also believed to have numerous health benefits. Whole grains like bulgur and farro are essential in Ikarian cooking, along with a variety of herbs that grow wild on the island. Nuts, such as almonds and walnuts, are commonly used in plant-based recipes, while olives and olive oil play a central role in Mediterranean cuisine.
Sea salt sourced from natural salt basins along Ikaria’s rocky coastline is favored over processed table salt. Honey, consumed daily by many islanders, is rich in antioxidants and is believed to help regulate blood sugar levels. Dried fruits like figs and raisins are used in savory dishes, while yogurt, traditionally made with goat’s milk, is a staple in the Eastern Mediterranean diet. Cheeses made from goat’s milk or sheep’s milk, like feta, are enjoyed by many Ikarians, even those who may be lactose intolerant.
The Mediterranean diet, rich in olive oil, seafood, fruits, vegetables, and nuts, has long been associated with numerous health benefits, including lower rates of heart disease and cancer. By incorporating these traditional Ikarian ingredients into her recipes, Diane Kochilas offers a glimpse into the culinary traditions that have contributed to the island’s reputation for longevity. Her cookbook, “The Ikaria Way,” features 100 delicious plant-based recipes inspired by the Greek island’s culinary heritage.
For those looking to adopt a more healthful and longevity-focused diet, stocking the pantry with Ikaria-inspired ingredients like beans, garlic, whole grains, herbs, nuts, olives, honey, dried fruits, yogurt, and cheeses made with goat’s milk or sheep’s milk may be a good starting point. By embracing the flavors and ingredients of the Mediterranean diet, individuals can not only enjoy delicious meals but also potentially reap the health benefits associated with this way of eating. Diane Kochilas’ expertise in Greek cuisine and her connection to Ikarian traditions offer valuable insights for those seeking to improve their diet and overall well-being.
