Hey there, food lovers! Picture this: every time you sit down to enjoy a meal, you're not just eating for the sake of filling your stomach. No, no, no. You're fueling your body with the nutrients it craves to keep you energized, vibrant, and ready to take on the world. That's why we're so excited to share with you the incredible cookbook The Ikaria Way. This isn't just any cookbook—it's a treasure trove of recipes that bring the essence of one of the world's most fascinating longevity hotspots to your table.
Meet the mastermind behind The Ikaria Way, Diane Kochilas, a chef and author who has dedicated her career to uncovering the secrets of Greek cuisine. "This book is all about sharing the heart and soul of Ikaria, a magical island where people live longer, healthier lives," Diane explains. "It's one of those rare places on Earth where the locals seem to have cracked the code to living well into their golden years." And guess what? These recipes are packed with wholesome, plant-based ingredients that will leave you feeling unstoppable. Dive in tonight and taste the difference for yourself!
Delicious Red Lentil Soup That's Bursting With Flavor
(Serves 6)
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Let’s start with a hearty, garlicky red lentil soup that’s as comforting as it is nutritious. Here’s what you’ll need:
1⁄2 cup Greek olive oil, plus extra for drizzling
1 red or yellow onion, finely chopped
1 large carrot, peeled and diced
1 celery rib, diced
3 large garlic cloves, minced
1 tbsp. tomato paste
1 tsp. cumin
A pinch of chili powder
1 1⁄2 cups red lentils
1 qt. vegetable broth
2 cups water
1 bay leaf
2 sage leaves
Juice of 1⁄2 lemon
3 tbsp. chopped fresh basil, cilantro, or flat-leaf parsley
Here’s how you whip it up:
Step 1: Grab a large pot and heat the olive oil over medium heat. Toss in the onion, carrot, and celery, and let them cook for about 10 minutes, stirring occasionally to prevent burning. Once they’re soft and fragrant, stir in the minced garlic and swirl it around for about 30 seconds to release its aroma.
Step 2: Now, it's time to add the tomato paste. Give it a good stir and let it cook for a moment. Next, sprinkle in the cumin and chili powder, ensuring they're evenly distributed throughout the mix.
Step 3: It's all about layering the flavors now. Add the red lentils, vegetable broth, water, bay leaf, and sage leaves. Bring everything to a simmer, then season to taste. Partially cover the pot and let it simmer for 30 minutes, allowing the flavors to meld together beautifully.
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Step 4: Once the soup has simmered, remove the bay leaf and sage leaves. Using a blender, purée half the soup and then return it to the pot. Reheat the mixture, stir in the lemon juice and fresh herbs, and serve it up with a drizzle of extra olive oil for that finishing touch.
PER SERVING: 265 calories, 14 grams protein, 34 grams carbs, 16 grams fiber, 4 grams sugar, 9 grams fat.
Black-Eyed Peas With Oranges: A Sweet and Savory Delight
(Serves 6)
Next up, we’ve got a dish that beautifully marries the earthiness of black-eyed peas with the bright, zesty notes of oranges. Here's what you'll need:
1 (1-lb.) bag of black-eyed peas
1⁄2 cup olive oil
1 medium red onion, chopped
1 fennel bulb, trimmed and chopped
4 scallions, trimmed and thinly sliced
2 carrots, peeled and diced
2 garlic cloves, chopped
2 tbsp. tomato paste
1 star anise
2 bay leaves
1 navel orange, unpeeled and cut into 8 wedges
1⁄2 cup chopped fresh parsley
1 cup chopped fresh dill fronds
Here’s how you cook it:
Step 1: Place the black-eyed peas in a large pot, cover them with water, and bring them to a boil. As soon as they reach boiling point, remove them from the heat and drain.
Step 2: In the same pot, heat 4 tbsp. of olive oil. Add the chopped onion, fennel, scallions, and carrots, and cook them for about 10 minutes, stirring occasionally. Once they’re soft, stir in the peas, garlic, and tomato paste.
Step 3: Add enough water to cover everything, then toss in the star anise and bay leaves. Squeeze the juice from the orange wedges into the pot and add the wedges themselves. Let it simmer for 40 minutes, seasoning after the first 30 minutes for the best flavor.
Step 4: Remove the bay leaves and star anise, then stir in the fresh herbs and the remaining olive oil. Serve it up with the cooked orange wedges for a burst of citrusy goodness.
PER SERVING: 137 calories, 3 grams protein, 15 grams carbs, 4 grams fiber, 4 grams sugar, 8 grams fat.
