In the previous blog about Ikaria, the lifestyle that has made this island one of the world’s renowned Blue Zones was the protagonist. The slower pace of life, strong community ties, and a deep connection to nature contribute to some of the longest and healthiest lives on earth. We touched on the Ikarian philosophy of living simply and intentionally, where stress is low and human connections are strong. But what about shifting the attention to another essential element: the food?
The Ikarian diet is not just about eating to live, it is a direct reflection of the island’s environment, history, and communal way of life. Rooted in seasonal, homegrown produce and local traditions, it is a cuisine that nourishes both the body and the soul.
Despite being surrounded by the Aegean Sea, Ikarians have never relied heavily on fishing, so their diet naturally revolved around the land. The reason for this is, first and foremost, that Ikaria, since the 1st century AD, was a big target for pirates in the Aegean. To protect themselves from attacks, the locals began to build “anti-piracy” houses deep in the mountains to make their island seem uninhabitable from the sea. Secondly, the island’s rugged coastline and lack of natural ports made fishing difficult and almost impossible. So, even today, fish is eaten occasionally. Instead, meals focus on vegetables, legumes, and simple, flavorful dishes, as meat is also reserved for special occasions.
When writing about food, one should start by mentioning one of Ikaria’s most beloved dishes, the famous Soufiko. This vegetable medley, very similar to the French dish Ratatouille, is made with whatever fresh produce is available in everyone’s house garden or kitchen and often includes potatoes, tomatoes, peppers, zucchini, eggplants, onions, and garlic. Slow-cooked with plenty of olive oil, the ingredients meld together to create a flavorful dish. The addition of local herbs, like oregano and bay leaves, gives Soufiko an amazing taste. This iconic dish reflects the Ikarian philosophy of using what is available at the moment, wasting nothing, and creating something nourishing and flavorful from the simplest ingredients.
And what better way to serve this dish than by accompanying it with Kathoura cheese?! Kathoura and Soufiko is a must-try combination that embodies the heart of Ikarian cuisine. This beloved local cheese, made from goat’s milk, has a mild, soft, and creamy texture and a slightly spicy and salty flavor. It is a passe-partout ingredient in many local dishes, as locals use it in the same way as Greek feta cheese. The goats that produce the milk for Kathoura roam freely around the island, grazing on wild herbs, which gives the cheese its distinctive flavor. While wandering around Ikaria, it is very common -practically inevitable- to see these wild goats, or raska as they are called by the locals, climbing hillsides or even standing on stone walls. The wild goats are a hallmark of the island and are occasionally part of traditional feasts.
The local wine comes last to complete the above already perfect combination. No Ikarian meal is complete without a glass of the island’s traditional red wine. From antiquity, the local wine was produced on the island, known as Pramnios Oinos, which is mentioned in many texts of ancient writers. In particular, Homer mentions the production of Pramnios wine for the devotion of the god Dionysus, both in the Iliad and in the Odyssey. The Dionysian rituals, as archaeologists discovered from items and excavations in different areas on the island, were particularly widespread and popular. The method for making this specific wine has survived from ancient times -and how not to, as the technique itself is to put the wine during the step of fermentation in jars, or in Pitharia as they call them on the island, buried under the ground. The jars stay there, and some of them age for another year beneath the surface. Ikarian wine has now been officially identified for its special character and intense taste, and Ikaria is among the few places in the world that produce naturally high-quality dry wines. Almost every household makes their wine, and it is common to enjoy a glass with dinner, also believed to help in digestion and promote relaxation. Furthermore, wine plays a central role in the panigiria, as they call traditional festivals, that bring entire villages together to celebrate. During these lively events, which can last well into the early hours, people dance, sing, and, of course, share food and wine.
The island is also known for its heather honey, the Anamatomelo, as called by the locals. This honey has a very thick consistency and the color of amber. It is famous for its impressive health benefits, as it has calming, antiseptic, and anti-inflammatory properties, and also positive effects on the urinary and digestive systems. It is also known to help lower cholesterol and is often recommended for children with anemia and elderly people. Locals use Anamatomelo not just as a sweetener but as a natural remedy, often adding it to herbal teas or simply enjoying a spoonful on its own.
A very unique fruit that someone can pick from the Kaisia tree and eat directly is the Kaisi. This apricot-like, but smaller than usual apricots, fruit is said to have anti-cancer benefits. Typically, kaisi ripens in spring or early summer, with the tree reaching heights of up to 3 meters. Before World War II, Ikaria was renowned for its abundant production and export of kaisia. Nowadays, however, its cultivation has been reduced, and the fruit is mainly enjoyed as a sweet delicacy -you will always find it as kaisi marmalade in locals’ houses.
Another unique ingredient in Ikarian cuisine is Kolokassi (Colocasia edulis), a herbaceous plant very similar to sweet potato, cultivated almost exclusively in Ikaria and Cyprus. Considered to be one of the first foods cultivated by humans, kolokassi is typically cooked in stews or baked with olive oil and herbs. Its history and rarity make it a special part of Ikarian culinary heritage. When visiting the island, do not forget to taste the kolokassi ice cream, made and sold in recent years by local pastry shops.
The Ikarian diet is simple, seasonal, and directly connected to the community. Meals are often shared with neighbors and friends, and it is common for families to exchange the extra fruits and vegetables from their gardens. For example, in my family, every summer, we give figs and grapes to my uncle’s family, and they always share back their tomatoes, cucumbers, and corn from their garden. Isidora, my aunt, makes the tastiest and freshest salad, and as a small family ritual, every summer at noon, we stop whatever we are doing, gather, and enjoy it all together under the shade of the Mulberry tree in our shared yard.
Ikaria presents a rare opportunity to step into a world where life moves at its own pace and where the secrets to longevity are quietly revealed to the observant visitor through everyday routines. For those spending time on this remarkable island, it becomes less about academically studying and more about participation and connection.
The link between diet, community, and wellness is not something to be found in textbooks but in the daily rhythms of the island. Observing how people eat, move, and connect offers an organic understanding of fields like nutrition, anthropology, and public health. Ikaria does not just teach longevity -it lives it. Perhaps the most meaningful lessons come in the quiet, unplanned moments: sharing experiences like making cheese with the locals, sharing wine during a long afternoon meal, joining in a village festival where dancing continues under the stars, or simply sitting with someone who has lived a long, full life and listening to their thoughts on what matters.
Ready to explore the secrets of longevity firsthand? Join us in the Mediterranean Diet Study Abroad Program and immerse yourself in the heart of the Mediterranean lifestyle!