The Greek island of Ikaria is one of the world’s original Blue Zones, where people live longer and healthier lives. Here’s how to make a potato salad recipe from the island
A Blue Zone represents a particular region where locals typically enjoy significantly longer and healthier lives compared to worldwide averages, reports the Express.
Dan Buettner, a writer and expert, pinpointed five locations across the globe where numerous individuals reach the grand age of 100 years old and where long-term conditions like heart disease, cancer, and diabetes occur less frequently. The Greek isle of Ikaria stands as one of these original Blue Zones.
Inhabitants follow an eating pattern resembling the Mediterranean diet, which enjoys widespread recognition for its extensive health advantages. Other Blue Zone locations include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California.
The Ikarian eating style features an abundance of locally cultivated vegetables, fruits, whole grains, pulses, and beneficial fats, chiefly from olive oil. Residents also eat modest quantities of fish, dairy products, and eggs, whilst consuming minimal meat.
Numerous carbohydrates appear on their menus, including winter potato salad, crafted from “humble ingredients”, as Dan describes in his cookbook ‘The Blue Zones Kitchen: 100 Recipes to Live to 100’.
He explained: “This salad in particular combines the heartiness of potatoes (prominent in Ikaria’s variant of the Mediterranean diet) with the aromatic qualities of fresh dill and greens.”
Ingredients
- Eight cups of water
- 900g of potatoes, peeled and cut into quarters or eighths, depending on their size (waxy potatoes like Yukon gold or red potatoes work best)
- Half cup chopped fresh dill
- Half cup extra-virgin olive oil
- Three to five tablespoons red wine vinegar
- Salt and pepper (optional)
- Two cups of arugula (rocket leaves), chopped
- Two cups of spinach, chopped
- One large sweet onion (like Vidalia), thinly sliced
- One small head of green leaf or romaine lettuce, chopped
- One small radish, sliced (optional, for garnish)
Rather than creamy mayonnaise, this recipe features a blend of oil and red wine vinegar. The dish takes just 25 minutes to prepare, which explains why in bygone times, when women worked in the fields without time for elaborate cooking, this quick meal became essential, Dan noted.
Method
Pour eight cups of water into a saucepan and bring it to a rolling boil over high heat. Once it’s boiling, pop in the potatoes and let them cook, uncovered, for roughly 12 minutes, or until they’re tender.
To check if they’re cooked, pierce a potato with a fork; if the fork goes in easily, they’re done. Drain the potatoes and allow them to cool down.
In a small bowl, whisk together the dill, olive oil, vinegar, salt, and pepper until you have a smooth mixture. In a large bowl, mix the cooled potatoes with the dressing, ensuring they’re well coated.
Just before you serve, add the remaining ingredients, including the lettuce, and give it another good toss. If you fancy, garnish with radishes.
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