Melbourne cooking teacher and tour guide Meni Valle first visited the Greek island of Ikaria three years ago,where she became captivated by its food and people.
"The moment I step off the aeroplane on my first visit to Ikaria I feel the magic of the Greek summer,and the promise of relaxing days to come,"she says.
The island is known for its inhabitants'long life spans and low rates of chronic disease,much of which can be attributed to their plant-rich diet.
In her latest cookbook,Ikaria:Food and Life in the Blue Zone,Valle has collected traditional recipes from across the island that encapsulate the best of Mediterranean food:vegetables,beans,whole grains,limited meat and fish,a few glasses of wine and plenty of olive oil.
Born to Greek parents,Valle includes glimpses of the island's festivals,produce,kitchens and people to transport you to its quaint villages and mountainous coastline.
Here,in the the Aegean Sea,life is about taking time:to cook,to eat,to nap,and enjoy life with family and friends.
As one local Valle meets puts it:"Here in Ikaria,we do not try to add years to our life. Instead we add life to our years. We make the most of every day."
Lahanika me avga (baked vegetables with eggs)
Serves: 4-6
Prasino kolaro me patates (greens with potatoes)
This rustic dish is not only simple but also nutritious. Served with olives,cheese and bread,it can make an easy lunch or dinner.
INGREDIENTS
- 60ml olive oil
- 1 red onion,diced
- 500g greens,chopped (kale,silverbeet,English spinach or collard greens)
- 3 large potatoes,peeled and cut into large chunks
- 2 tablespoons oregano,chopped
- 2 large tomatoes,grated (optional;see below)
METHOD
- In a large saucepan warm the olive oil over a medium heat.
- Add the onions and saute until soft.
- Add the greens and lower the heat. Cook,stirring,until they have wilted.
- Add the potatoes. Season with salt and pepper,and stir in the oregano.
- Pour in 250ml water. Or if you are adding grated tomatoes,only use 125ml. Add the grated tomatoes,if using.
- Simmer,stirring occasionally,for about 20-30 minutes until the vegetables are cooked through and there is very little water left.
- Serve warm.
Grated tomato:To grate a tomato,first cut it in half. Then,holding the skin side in the palm of your hand,grate the tomato flesh into a large bowl. Once you have grated all the tomatoes,add the sugar to maximise the flavour,and a pinch of salt and the whole garlic clove. Allow the tomato mixture to sit for a few minutes to develop the flavours.
Serves:4-6
This cake is zesty,custardy,crispy and syrupy all at the same time. Serve it with a dollop of Greek yoghurt or even some ice-cream on a summer's day.
INGREDIENTS
- melted clarified butter (ghee),for brushing
- 400g ready-made filo pastry
- Greek yoghurt,to serve
- drizzle of honey,to serve
Filling
- 4 eggs
- 100g caster (superfine) sugar
- 200ml vegetable oil
- 3 tablespoons grated orange zest
- 2 teaspoons vanilla extract
- 2 tablespoons baking powder
- 285g Greek yoghurt