Discover over 30 traditional Ikarian recipes, from the classic Ikarian stew Soufico to Briami, all featuring wholesome ingredients that support longevity.
Ikaria, known for its stunning coastline and traditional way of life, is home to many centenarians who thrive on fresh, locally grown foods. But you don’t have to live in Greece to enjoy these health benefits.
Explore these authentic recipes and bring Ikarian longevity into your own kitchen. From Greek Mountain tea to the traditional chickpea soup Revithia, this collection has it all.
What is Ikaria – Blue Zone
Ikaria, a small Greek island in the eastern Aegean, is one of the world’s five Blue Zones, places where people live exceptionally long and healthy lives. One in three Ikarians lives into their 90s, and the island is nearly free of dementia and many chronic diseases. Here, aging is not just about living longer but about staying active, vibrant, and engaged.
The Secrets Behind Ikarian Longevity
Often called the island where people “forget to die,” Ikaria is known for its rugged landscape. The terrain is mountainous, with winding roads and scattered villages featuring blue-domed Orthodox churches and ancient olive groves.Locals press their own olive oil and maintain a strong connection to their land and traditions.
The island’s history of resilience has shaped a tight-knit culture. Having endured invasions by Persians, Romans, and Ottomans, Ikarians continue to prioritize family and traditions.
According to Dan Buettner, a National Geographic Fellow who studied Blue Zones, Ikarian longevity results from a unique combination of geography, culture, diet, and lifestyle.
Ikarians enjoy strong red wine, late-night games of dominoes, and a relaxed approach to time. They thrive in fresh air, gentle sea breezes, and a physically active lifestyle deeply connected to nature.
Mediterranean Diet vs. Ikarian Blue Zone Diet
The Ikarian diet is a variation of the Mediterranean diet, but with key differences that contribute to the island’s exceptional longevity. While both diets emphasize fresh, whole foods and healthy olive oil, Ikarian cuisine is even more seasonal, plant-based, and rooted in tradition.
According to chef and food writer Diane Kochilas , Ikarian cooking is always seasonal and simple. Their diet is built around homegrown vegetables, wild greens, beans, whole grains, and extra virgin olive oil, with minimal processed foods. Unlike the broader Mediterranean diet, which includes moderate amounts of dairy, poultry, and seafood, Ikarians eat far less meat and refined sugars.
Dan Buettner, who studied the world’s Blue Zones, credits Ikarian longevity to their reliance on plant-based foods like beans, garlic, potatoes, and nutrient-dense wild greens. Dandelion, arugula, and purslane are staples, rich in minerals and carotenoids, pigments the body converts to vitamin A.
In addition, the Ikarian diet naturally supports weight loss due to its focus on nutritionally rich, low-calorie foods.
Transform your life with 20 + Ikarian longevity recipes
One-pot, stew or vegetable main courses
Ikarian cuisine is centered around fresh, seasonal, and plant-based ingredients. The traditional Greek recipe for Fasolakia is a green bean stew with tomatoes and olive oil, while Briami, a Greek-style roasted vegetable medley, is a favorite among locals.
With an abundance of summer vegetables, Yemista is a must-try dish featuring stuffed tomatoes and peppers filled with herbed rice. Spigola al Forno, oven-baked sea bass with olive oil and lemon, is a classic seafood dish.
Another fish dish, Savoro, is cooked with vinegar, garlic, and rosemary, adding depth to the Greek table. Soufico, a slow-cooked vegetable dish similar to ratatouille, showcases Ikaria’s love for simple yet flavorful cooking. Another common meal is Spanakorizo, a spinach and rice dish enriched with lemon and olive oil.
One of the island’s most famous longevity diet recipes is the Ikarian longevity Stew recipe, a nutrient-dense black-eyed pea stew with carrots, tomatoes, greens, and olive oil, packed with fiber and antioxidants.
Zucchini patties with Greek oregano and Mint are another favorite, perfect as a light meal or side dish. On the other hand, Ikarian Pumpkin Stew with Dried Chiles is perfect when pumpkins are in season.
Blue Zone Island soups
Hearty and nourishing, Ikarian soups are packed with fiber and nutrients. Revithia, a slow-cooked chickpea soup, is a protein-rich legume soup. Psarosoupa, a traditional Greek fish soup, combines fresh seafood with root vegetables in a lemony broth.
Fakes, a simple lentil soup with onions, garlic, and olive oil, is a common everyday meal.
Trahana Soup, made from fermented wheat, is a comforting winter dish. Magiritsa, a springtime soup made with greens and herbs, is another great recipe with flavors of Ikaria.
Fasolada is a classic Greek white bean soup with tomatoes, carrots, and celery, which is perfect for cooler days.
healthiest Green salads with olive oil
Olive oil, known as the liquid gold of Ikaria, adds flavor but also carries numerous health benefits. Locally produced by the residents, this staple in their Ikarian diet is rich in beneficial fatty acids and powerful antioxidants. It is often featured in their fresh, crunchy salads made with local vegetables and wild greens.
Ikarians either drizzle them with a good amount of olive oil or mix them into dressings like this simple Ladolemono.
Politiki salata, also known as Constantinople Salad, is a mix of shredded cabbage, carrots, and celery with olive oil and vinegar.
Horta me Mavromatika, a dish of boiled chard, fennel, and black-eyed beans.
Dakos, a Cretan-style salad of soaked barley rusks, tomatoes, and feta, is a vegetarian dish from blue zone recipes.
Maroulosalata, a refreshing Greek lettuce salad with dill, green onions, and a simple olive oil and lemon dressing, is another light addition to Ikarian meals.
Although Melitzanosalata, a smoky eggplant salad, and Tzatziki, a yogurt-based cucumber dip, are dips, they are often served as side dishes in Greek meals, much like salads.
live to 100 with Greek tea
Residents of the island of Ikaria grow or forage wild herbs. They are staples of their diet and provide a rich source of vitamins and antioxidants.
Ikarians enjoy drinking herbal teas, especially rosemary, sage, dandelion, oregano, and Greek Mountain tea. These herbal elixirs are diuretics, helping to keep blood pressure in check.
Sage Tea is valued for its anti-inflammatory properties, while Lemon Balm Tea is another favorite, that they like to sip in the evening for relaxation.
What Ikarians bake?
People of Ikaria bake traditional breads and pastries using simple, wholesome ingredients.
They make Koulouri, a round sesame bread that is crispy on the outside and soft on the inside. They also bake Paximadi, a twice-baked bread similar to biscotti, made from whole wheat flour. Ikarians often serve it with olive oil or use as a base for salads like Dakos.
Horiatiko Psomi, a rustic country-style bread made with ingredients like olive oil, yeast, and whole wheat flour, is a staple at most Ikarian meals. You can dip it in olive oil or eat it with soups and stews. They also prepare Eliopita, an olive bread baked with fresh herbs like oregano and thyme.
