The Ikarian Diet: Culinary Adventures in Greece

The Ikarian diet is famous for its health benefits and delicious Mediterranean food. Whether you’re planning a future trip to Greece, are doing some armchair traveling, or want to incorporate the delicious flavors of Ikaria into your home-cooked meals, read on!

Introducing Ikaria

When you hear about the magnificent Greek islands, probably the first you think is Mykonos or Santorini. But, if you love nature and you’re not addicted to the glamorous nightlife, look a little further. To the northeast of the Aegean Sea lies the magical, charismatic, and wild island of Ikaria. With high mountains, forested gorges, hidden beaches, refreshing waters, unique culture, and friendly people who… forget to die, Ikaria waits to embrace you and teach you how to live a long and healthy life.

Named after mythical Icarus, who, according to Greek mythology, crashed there after flying with wax wings too close to the sun, the island is also said to be the birthplace of Dionysos, god of wine.

Ikaria and Longevity

Ikarian food, combined with the locals’ attitude to life, results in extraordinary longevity. Because of this longevity, the island was declared one of the Blue Zones worldwide and has been, for many years now, the subject of study by researchers.

So what is the secret to a long and healthy life? If you stay long enough on the island, you’ll realize that they don’t stress, they walk and sleep enough, their life is not ruled by time, they follow their own slow pace, there’s always a reason to drink wine and dance, and they eat their local foods.

Ikaria is a place where people tend to be unstressed. It’s also a place where the local culture allows for a liberal interpretation of what it means to celebrate life, young and old people, together. A chance to see this is when Ikarian villages famously throw “wild” local feasts of wine, food, and dancing (the Panagiria), that are usually in celebration of a saint’s name day. If you do visit, make a point of participating in one at least. It’ll be an unforgettable experience.

Healthy Flavors of the Ikarian Diet

In terms of meals, Ikarians eat typically local, seasonal, and natural foods with lashings of olive oil. They occasionally eat fish, but hardly any meat. When they do eat meat they favor goat over lamb and keep it mostly for special occasions.

Ikarians tend to have a late morning breakfast comprised of goat’s milk, yogurt and or cheese, fruits, herbal tea or coffee, whole grain bread and local honey. At lunch, salads made of beans, legumes and potatoes, along with cooked fresh garden vegetables are standard fare and prepared with olive oil.

The Ikarian Diet: What to Eat

Although some of the foods from Ikaria are available in the U.S. and other parts of the world, some of the specialties are available only on the island. Here’s a quick tour of some of the foods Ikaria is famous for.

Kathoura Cheese

Try the local, most popular, Kathoura cheese. It is white, goat cheese, produced in the island since the 17th century. It is usually unsalted, however, there are more varieties of sweet and spicy kathoura.

Roasted Rasko

The meat of these wild goats is delicious, with little fat. It is the most popular food for the feasts (panigyria) and it is eaten boiled or roasted. It was a significant survival food of the inhabitants, the harsh centuries of piracy.

Ikarian Honey

The native Ikarians do many things the same way their ancestors have done for 7,000 years. For example the honey-making process which is “untouched by man”. One of the best traditional Ikarian honey, and among the best in quality in Greece, is “anama.”  It’s produced by a bush named riki (heather) and has a thick texture. There are also other varieties, from pine, thyme and various wildflowers.

Ikarian Wine

Drink the wine of the god Dionysus! Ikarian wine, which contains high levels of antioxidants, is dry and naturally very strong (more than 16 ABV). The local wines are from the varieties: fokiano, begleri, athiri, assyrtiko, vaftra and mandilaria.

Locally-Produced Olive Oil

Taste the Ikarian olive oil. It accompanies almost all dishes of the local cuisine and has an excellent quality. Ikarian olive oils are known for their dense flavor.

Herbs: Oregano, Thyme, Sage, and More

The Ikarian land has a variety of herbs, known for their heady fragrance and taste. Over the mountains and in the gardens, it can be found abundantly: mountain tea, oregano, thyme, sage, chamomile, pennyroyal, heather, rosemary, mint, fennel, etc. Ikarians drink very often “teas” from various herbs and they use them in their cooking too.

Topinambour

Ask for dishes with topinambour f you visit the island from October to March (it’s available only during those months). The “kolokasi” (local name of topinambour) or otherwise the Jerusalem’s artichoke, is a rare plant in Greece, found only in Ikaria. It grows near streams and is most prevalent in Raches, Magganitis, and Vrakades. Historically, topinambour helped the locals survive hunger during the Second World War.

Local Fruits

Try the jams from local fruits. Every household makes its own jams from local fruits such as kaΐsia (apricots), oranges, cherries, bergamot, and rose. You can find them in every food store and at the women’s association in the Rahes area. Also, be sure to taste Ikarian lemonada (from lemons) or portokalada (from oranges).

Local Tip: Icaria also features hot springs in the Therma area. Their healing qualities works miracles for any age and offer guests a wonderful sense of relaxation. Try these naturals spas.

The Ikarian Diet at Home

Even if you’re doing more armchair traveling right now, you can experience the flavors of Ikaria and the benefits of the Ikarian diet right at home. Here are three great books that will help you start enjoying the Ikarian life and cuisine.

• Ikaria: Lessons on Food, Life, and Longevity from the Greek Island Where People Forget to Die: A Cookbook by Diane Kochilas – A wonderful cookbook filled with delicious Ikarian recipes that also gives you insight into life on the special island.
• Escape to Ikaria: All at Sea in the Aegean by Nick Perry – The story a Welsh family and their time on Ikaria during the 1970s.
• My Ikaria: How the People From a Small Mediterranean Island Inspired Me to Live a Happier, Healthier and Longer Life by Spiri Tsintziras. – The story of the author’s transition from the busy world of Melbourne, Australia to a tranquil life on Ikaria.

Can’t get enough Greece? Check out What to Eat in Greece: Moussaka, Baklava, and More.