Cretan diet

Crete has one of the oldest and most delicious cuisines in the world. It is that long tradition of flavors, fragrances, materials and styles that has its origins in the Minoan era and is preserved until our days. According to the findings of the archaeological excavations, it seems that the ancient Cretans 4,000 years ago, were consuming almost the same products as the Cretans of the 1960s. In Minoan palaces several large jars for oil, wine, cereals, legumes and honey were excavated.

In the 1950’s, a comparative study was conducted on the diets of seven nations by researcher and professor Dr. Ancel Keys, of the University of Minnesota in the United States, on the observation of the impressively low mortality rates and cardiovascular diseases observed in Crete. Indeed, according to UN figures no other Mediterranean region had such low levels of mortality as Crete, both before and after, the Second World War. The study involved a total of about 13,000 men, who were selected from 16 different regions of seven countries (Finland, Netherlands, Japan, United States, Italy, Yugoslavia and Greece), in order to investigate the unclear at that time correlation between diet and cardiovascular disease. Comparisons between different populations showed that the population of Crete had better health and lower mortality rates from coronary heart disease and cancer, compared to all other populations studied. You can read more about the Seven Country study at sevencountriesstudy.com

Researchers were initially surprised at the success of the Cretan Diet, considering what a large proportion of calories consumed were calories from fat. However, a huge percentage of these calories were from olive oil. And not just any olive oil, but extra-virgin olive oil. It cannot possibly hurt that in all cases, the oil was local and not commercially packaged- which is how the majority of Cretans enjoy their olive oil today.

The elements of the Cretan diet are simple; Lots of seasonal fruits and vegetables, whole grain breads, a limited amount of meat and fish, a moderate amount of dairy products, small amounts of wine and, of course, lots of extra virgin olive oil.

The benefits of olive oil are now well known. In addition to the monounsaturated fat – oleic acid, which has anti-inflammatory properties, it is also packed with powerful antioxidants. It also contains enough polyphenols – a micronutrient that, in addition to being beneficial for the heart and digestive system, tend to induce a sense of well-being (also obvious from the excellent disposition and good cheer of the Cretans).

Another very important factor in the Cretan Diet is the proportion of plant matter.  Wild greens like stamnagathi, nettles and others, are foraged in the mountains and fields, packed with phytochemicals and nutrients, are essential to the Cretan table, in salads, as side-dishes, in pies and are combined with a host of fresh vegetables. A meatless meal in Crete is not at all uncommon, and there are numerous delicious vegetarian specialties in the Cretan cuisine.

Cretans only consume fruits and vegetables that are in season, at the peak of their flavor and nutritional content and they prefer the ones grown locally. It makes perfect sense since local, seasonal produce is fresher, environmentally friendly and supports the local economy.  Fruit is consumed widely and often, always local, fresh and seasonal.  Fruit is preferred as a dessert at the end of the meal.

Dairy is consumed moderately in the Cretan diet.  Most of the dairy consumed is in the form the outstanding Cretan cheeses and yogurt, made locally from sheep and goat milk.  The herds graze freely on the wild herbs, aromatic plants and greens of the mountainsides and the milk these lucky, happy animals produce is not only more delicious, but also more pure and healthful.

Cretan cheeses like graviera, myzythra, and anthotyros serve as delightful meze and as a rich accent to dishes. They are so satisfying that they do not need to be consumed in great quantities.

Just like the dairy, the eggs of Crete are laid by free ranging chickens and are simply more wholesome. You can see this in their vivid orange yolks. A simple fried egg with staka is really something to savor.

Meat plays an important a role in the Cretan Diet, but never to excess. And, like all the other foodstuffs of the island, it is the quality of the meat that makes the difference. Goat and lamb is the meat of choice, lean, flavorful meat from animals that have foraged and grazed on healthy wild herbs and greens. This is not only tastier and healthier meat, but much more satisfying.

Cretans also forage for protein, especially the delicious low-fat, nutritious and tasty snails.

The fresh fish that is the centerpiece of many festive tables is locally caught. It is full of omega-3 fatty acids and free of hormones and antibiotics that many commercially farmed fish can contain.  Octopus, squid and cuttlefish are also favorites, providing high quality lean protein, loaded with beneficial minerals.

Cretan bread is made from whole grain flour, barley, rye and wheat, often from sourdough, traditionally baked in a wood-burning oven for maximum flavor.  But even better than bread is the ever-popular Cretan staple paximadia, inspired by the Cretans’ need to preserve the bread for long periods of time.  These twice-baked dry crisp rusks are made from a variety of flours and methods and there are types for every occasion.  They are also packed with fiber and other nutrients. Paximadia are essential to the Cretan diet, forming a delicious base for Dakos– topped with grated tomato and fresh goat cheese, a healthy, hearty, and delicious meal in itself.

No Greek table is complete without olives. Loaded with antioxidants and vitamin E, Crete’s classic olives include the favorite tsakistes (smashed) – steeped in lemon after being cured, for an added burst of both flavor and health.

A glass or two of wine with every meal is also part of the Cretan diet.  Cretan wines are very often of limited quantities,  made locally, delicious and pure.

For spirits, Cretans prefer the locally distilled tsikoudia to commercial bottled hard liquors. This distilled spirit of grape marc can be consumed as is or can be combined with natural ingredients like honey for a more flavorful experience.

The Cretan secret to a healthier relationship with alcohol is that they always, always have something to snack on while they are drinking, the mezedes,  olives, rusks, cheese, tomatoes, or anything that is available at the time.

The Cretan diet is a way of life.  The most important ingredient of a good Cretan meal is fellowship and lively conversation. Sharing food with family and friends is always a healthier, happier way to eat.