Foods that longevity islanders eat every day

Born on the island of longevity, Ikaria (Greece), author Diane Kochilas has been at the forefront of promoting her homeland's cuisine to the world for more than 25 years.

She is the author of 18 books, has produced an award-winning series on Greek cuisine, and runs a cooking school. She recently released a book calledThe Ikaria Method: 100 Delicious Plant-Based Recipes Inspired by My Hometown, the Greek Island of Ikaria.

Here is Diane Kochilas's take on some of the popular foods of Ikaria Island.CNBC:

Ikaria, a Greek island, is a place where people are forgotten by “Death”. In 2009, doctors and researchers recorded that 13% of Ikaria’s residents were over 80 years old. The global rate is 1.5%, and about 4% in North America and Europe. There are 10 times more centenarians here than in the United States.

My family has roots in Ikaria, and for nearly two decades I have run a cooking school in the kitchen and garden of my home in the village. My pantry, traditionally Mediterranean, is filled with the things that give flavour to the dishes here.

Beans

This is a key part of the Ikarian diet. Eating beans daily has been shown to increase longevity and can help you eliminate meat from your diet. Try green beans, lentils, peas, broad beans…

Garlic

I can't imagine my life or kitchen without garlic. It's a natural ingredient that gives great flavor and is good for your health.

Ikarians still love this spice today. My daughter makes a concoction of raw garlic, sage (a relative of mint), ginger and honey to ward off colds.

Garlic makes almost everything taste better, sweetening when cooked, adding a caramel-like flavor to many different foods.

Herbs

In Ikaria, countless herbs grow wild and most of us can grow a few pots of fresh herbs at home, on our windowsills. Most families have a cupboard full of dried herbs, the medicinal properties of which have been passed down from generation to generation. There are bay leaves, oregano, mint, thyme.

Nuts

Many of my plant-based recipes and those of people from all over Greece include nuts. Here are some of the most common: pistachios, almonds, walnuts, sesame.

Sea salt

On Ikaria, many people, including myself, use sea salt from natural salt pans that have formed along the island’s rocky coast over millennia. This salt tastes better than regular table salt that comes from mines and is highly processed.

Honey

This is one of my favorite spices. Daily consumption of honey is the secret to the islanders’ longevity. Honey is antibacterial and rich in antioxidants including flavonoids. Unlike white sugar or artificial sweeteners, honey helps the body regulate blood sugar. The islanders eat a spoonful of honey every morning.

You can add a little honey to your tea, breakfast smoothies, or mix it into sauces.

Yogurt

Yogurt is a fermented food that has been a part of Mediterranean cuisine for thousands of years. Traditional yogurt in Ikaria is made from goat's milk and has a delicious sour taste and creamy texture.

If you don't like goat's milk yogurt, you can use regular Greek yogurt which is also rich in similar probiotics./.

Peace