A traditional, vegetarian-friendly dish that’s part of the Blue Zone diet has been celebrated for its health benefits
A little-known Greek paradise has been celebrated for its healthy eating practices, amidst growing concerns about the ‘Western diet’. Icaria, located in the Aegean Sea, is among the world’s elusive ‘Blue Zones’, where residents have a greater chance of reaching 100 than ‘average’ US citizens, according to reports.
The secret seems to lie in a variety of local ‘longevity practices’ – from prioritising socialisation and fasting, to maximising snooze time. But it’s the Blue Zone diet that’s received special attention among experts.
Dan Buettner, a researcher who’s spent two decades exploring these regions, argued that ‘Icarians eat the purest form of the Mediterranean diet’ in a recent video. Taking to TikTok, he raised various regional staples that bolster the nutrition of their meals – and they are actually quite affordable.
“This table represents about 1,000 years of culinary genius,” Dan said while gesturing to various dishes laid out in a dining area. “This is the traditional Icarian diet, most of the ingredients here have been around for 60, 70, 100 years.
“And you can take every one of the ingredients in every one of these dishes and trace it back to the evidence showing why it helps you live longer and lose weight and feel better. None of these foods cost more than 50 cents [40p] or 75 cents [60p] a serving and you can eat them your whole life.”
Dan highlighted an assortment of ingredients such as fennel, wild greens, lemons, and olive oil when discussing the perfect Icarian diet. He also included black-eyed peas – nutrient-dense beans that are perfect for ‘soups and stews’.
Most notably, this includes a vegetarian-friendly recipe dubbed the ‘longevity stew’, which was recently delved into by others at the Blue Zone team. To cook it, all you need is red onions, garlic, a fennel bulb, and tomatoes, with a cup of black-eyed peas to finish it off.
Aside from its delicious taste, Helen Bell, a nutritionist at Help & Advice, also praised the dish for its high fibre content, which is essential for a healthy digestive system. Speaking exclusively with the Mirror, she said previously: “Yes, this Icarian Longevity Stew is a healthy dish.
“It’s rich in plant-based ingredients like black-eyed peas and a variety of vegetables, which are great sources of fibre and essential nutrients. For me, dishes like this that are high in fibre and low in saturated fats contribute positively to overall health.
“Black-eyed peas are great for nutrition [too]. They provide a good amount of protein and fibre, which are essential for maintaining a healthy digestive system and keeping you full for longer … Plus, they’re rich in important vitamins and minerals like folate and iron.”
Like Dan, Helen agreed that Icarian ingredients like black-eyed peas may aid weight loss too. However, she cautioned they are not a ‘guarantee’ to losing pounds or living longer, as a more rounded lifestyle approach is better.
At the time, she continued: “While I wouldn’t say one dish alone can guarantee longevity, I do believe that a diet rich in plant-based, whole foods can contribute to a longer, healthier life. When I’ve looked into Blue Zones like Icaria, it’s clear that their overall lifestyle, including diet, physical activity, and strong social connections, plays a significant role in their longevity.
“So, while eating this stew is a step in the right direction, it should be part of a broader lifestyle approach.” Later, she also added: “It’s worth noting that the simplicity and freshness of this dish reflect a lifestyle that values whole, unprocessed foods. In my view, embracing such dietary habits can significantly improve your quality of life.”
The full Blue Zone recipe is available here.
