Ikaria, the Greek island known for its residents who “forget to die,” is one of the Blue Zones where people live exceptionally long lives. Greek physicians and researchers found that 13% of the population on Ikaria are over 80 years old, compared to only 1.5% globally. People on the island are ten times more likely to live to 100 than Americans. The traditional Ikarian diet is centered around whole foods such as beans and legumes, garlic, grains, herbs, nuts, olives, olive oil, sea salt, honey, dried fruits, yogurt, and goat’s milk cheeses.
Beans and legumes are staples in the Ikarian diet and are known to increase longevity. The pantry should contain broad beans, chickpeas, gigantes, lentils, and split peas. Garlic is another essential ingredient in the traditional Ikarian cuisine, providing both flavor and health benefits. Whole grains such as bulgur and farro are integral to the diet, as are herbs like bay leaves, oregano, savory, thyme, and mint. Nuts like almonds, pistachios, sesame seeds, and walnuts are enjoyed for both their flavor and health benefits.
Olives and olive oil are fundamental components of the Mediterranean diet and the Ikarian way of eating. Sea salt collected along the island’s coastline is preferred over table salt due to its rich flavor. Honey, which is consumed daily by many Ikarians, is antibacterial and rich in antioxidants. Dried fruits like figs and raisins add sweetness to savory dishes. Yogurt, particularly made with goat’s milk on Ikaria, is a source of probiotics. Feta and similar cheeses made from goat’s milk or sheep’s milk are also enjoyed for their flavor.
Diane Kochilas, with deep family roots on Ikaria, runs a cooking school on the island where she shares the traditional Mediterranean cooking techniques with her students. Her pantry is filled with ingredients that reflect the Ikarian diet and lifestyle. Through her cooking classes and writing, she aims to inspire others to adopt a healthier way of eating by incorporating the principles of the Ikarian diet. By embracing whole foods, fresh ingredients, and traditional cooking methods, people can improve their health and longevity.
Incorporating the Ikarian way of eating into one’s lifestyle can have numerous benefits, including increased longevity, improved overall health, and a greater sense of well-being. By focusing on whole foods like beans, legumes, garlic, grains, herbs, nuts, olives, olive oil, honey, dried fruits, yogurt, and goat’s milk cheeses, individuals can experience the flavors and health benefits of the Mediterranean diet. Embracing the traditional Ikarian pantry can be a step towards a healthier and more fulfilling life, inspired by the practices of those who “forget to die” on the Greek island.
