A chef from the Blue Zone of Ikaria, Greece shares three plant-based recipes

• The Greek island of Ikaria is a Blue Zone where many people stay healthy well into their 90s.
• Diane Kochilas is a chef who lives on the island and teaches people how to cook Ikaria-style food.
• She shared three plant-based recipes from her new cookbook.

Chef and culinary teacher Diane Kochilas splits her time between Greece and the United States, but Ikaria is her heart’s home.

Ikaria is a Blue Zone, where one in three residents live into their 90s and has very low rates of dementia and other chronic diseases, according to the Blue Zones website. In recent years, there has been growing interest in island life from people hoping to extend their lifespan.

Kochilas grew up in New York to Ikarian parents, but now spends most of his time teaching cooking in Ikaria and other parts of Greece. “I grew up eating really good food at home,” Kochilas told Business Insider.

She follows the Mediterranean diet, an eating plan made up primarily of fruits, vegetables, whole grains, legumes, herbs, spices, nuts and seeds, which has been ranked the healthiest diet by U.S. News & World Report for seven consecutive years.

Her new cookbook, The Ikaria Way,“ The aim is to spread the principles of Ikaria cuisine: “It’s easy to eat this way wherever you are and you can eat seasonal produce according to what’s growing where you live, without having to stick to Mediterranean ingredients,” Kocillas says.

She said that although Ikaria residents eat a mostly plant-based diet, they would never call themselves vegan: Many grow their own food at home, forage for food around the island, and keep goats and pigs.

With this book, her goal was to offer solutions to two widespread problems in our relationship with food: “How to be kind to the body without hurting the soul, and how to cook with a relaxed, healing island spirit, where the pace of life is slower and easier, where people gather around the table and connect over food,” she writes.

Kochilas shared three plant-based recipes with Business Insider, all of which are reprinted with permission from “The Ikaria Way,” published in March 2024.

Longevity Green Rice

This rice dish was inspired by the flavors of a Greek pie called pitarakia.

It’s packed with nutrients from vegetables and dietary fiber from rice, and when combined with Greek yogurt, it also provides protein.

material:

• 1 pound Swiss or rainbow chard
• 1/2 pound spinach, trimmed
• 2/3 cup extra virgin olive oil
• 1 large scallion (cleaned, washed, and finely chopped)
• 1 large red onion, finely chopped
• 1 medium fennel, trimmed and finely chopped
• 2 carrots, peeled and chopped
• 3 cloves of garlic, finely chopped
• 1 cup long or medium grain rice or parboiled brown rice
• Add salt and freshly ground black pepper to taste.
• 2 cups vegetable broth (more if needed)
• 1/2 cup chopped fresh dill
• 1/2 cup freshly chopped mint
• 1/2 cup chopped fresh chervil (optional)
• 1/2 cup fresh chopped Italian parsley
• 3 tablespoons chopped fresh oregano
• Juice of 1 lemon
• Feta cheese or plain Greek yogurt (optional)

Method:

1. Chop the chard and spinach, separating the stems from the leaves. Cut off any rough or tough parts of the stems (usually the bottom), finely chop the stems and set aside. Once the leaves are chopped, shake them over a basin or bowl and drain them in a salad spinner or drain well in a colander.

1. Heat 1/2 cup olive oil in a wide-mouthed saucepan over medium heat. Sauté the leeks, onions, fennel, carrots, and leafy greens stalks until softened, about 10 minutes.

1. Stir in the garlic. Add the rice and stir to distribute the olive oil. Gradually add the vegetables and stir, continuing to cook until all the chard and spinach are added. Season with salt and pepper.

1. Add the vegetable broth. Cover and simmer over low heat until the rice is tender, about 45 minutes. Add more broth as needed to moisten the mixture and keep it moist enough to cook the rice. The vegetables will also give off some liquid, so use your judgement.

1. About 5 minutes before removing from heat, add all the fresh herbs and half the lemon juice and stir. Add the remaining olive oil and stir, then add the lemon juice, salt and pepper to taste. Serve with a few scoops of feta cheese or plain Greek yogurt on top, if desired.

Ferry Boat Spaghetti

The dish is a vegan version of the traditional Greek pasta dish vapolisia makaronia (ferryboat spaghetti in English): “A hearty, warm pasta dish that’s easy to make, healthy and inexpensive,” Kochilas writes.

Lentils are a good source of plant-based protein, and whole wheat spaghetti boosts the fiber content.

material:

• 1/2 cup extra virgin olive oil
• 1 large yellow or red onion, finely chopped
• 1 large carrot, peeled and finely chopped
• 2 celery stalks, finely chopped
• 1 small fennel bulb, finely chopped
• 4 cloves of garlic (minced)
• 1 1/2 cups small brown lentils, washed and drained
• 1 tablespoon tomato paste
• 3 cups canned crushed tomatoes and their juice
• 1/2 cup dry red wine
• 2 cups water
• 2 fresh or dried bay leaves
• 6 sprigs of fresh or dried thyme
• 4 sprigs of fresh or dried oregano
• 1 cinnamon stick
• 6 allspice berries
• A generous pinch of grated nutmeg
• 1 pinch of cayenne pepper
• Sea salt to taste
• Freshly ground black pepper
• 1 tablespoon balsamic vinegar
• 1 pound whole wheat spaghetti
• 1/2 cup fresh chopped parsley

Method:

1. Heat the olive oil in a large saucepan over low to medium heat and add all of the chopped vegetables. Stir to distribute the olive oil evenly. Stir in the garlic. Add the lentils and stir. Add the tomato paste and stir to distribute evenly. Cover the saucepan, reduce heat to low and cook everything together for 5 minutes.

1. Add the crushed tomatoes to the pot. Reduce heat to medium and bring the lentils to a simmer, then add the wine. Bring the wine to a boil and simmer for 5 minutes to evaporate the alcohol. Add water to come 1/2 inch above the lentils. Add the bay leaves, thyme and oregano sprigs, cinnamon, allspice berries, nutmeg, cayenne pepper, salt, and pepper.

1. Bring to a boil, reduce heat, cover, and simmer until lentils are tender, about 1 hour, adding more water if necessary. Add the balsamic vinegar and stir for 10 minutes or so, then remove from heat.

1. While the lentils are simmering, prepare the spaghetti according to package directions, adjusting the cooking time so the spaghetti is warm when the sauce is simmering. Pour the lentil sauce over the spaghetti and sprinkle with chopped parsley.

Warm lentils with parsley and crushed nuts

Kochilas likens the warm lentil dish, which can be served hot or cold, to tabouli, an herby Middle Eastern salad, because of its generous use of parsley.

Lentils, beans, and chickpeas are staples of the Blue Zone diet. They’re excellent sources of plant-based protein and fiber.

material:

• 1/2 pound small green or brown lentils
• 1 1/2 cups fresh chopped Italian parsley
• 1 medium ripe tomato, seeds removed and diced
• 1 medium bell pepper, seeds removed and coarsely chopped
• 1 large red or yellow onion, coarsely chopped (about 1 cup)
• 2 spring onions, roots removed, washed and cut into thin slices
• 1 garlic clove, peeled and minced
• 1/4 cup extra virgin olive oil
• 2-4 tablespoons red wine vinegar
• Sea salt to taste
• 1/3 cup coarsely ground hazelnuts, cashews, or walnuts

Method:

1. Wash and drain the lentils. Fill a large pot with about 2 inches of water and bring to a boil. Season with salt.

1. Simmer, uncovered, over low heat for 20 to 25 minutes until lentils are tender. Skim off any foam on top while simmering. Drain.

1. In a large bowl, combine lentils, chopped parsley, diced tomatoes, bell peppers, onions, leeks, and garlic.

1. In another small bowl, mix the olive oil, vinegar, and a pinch of sea salt. Pour the dressing over the lentils, gently toss everything together, and serve topped with chopped nuts.