Vegetable based balance

Cretan diet is renowned for its emphasis on fresh, locally sourced ingredients and its abundance of vegetables. Cretan food is to a large extent plant-based, containing a great repertoire of fresh salads and cooked dishes merely based on vegetables. This plant-based approach to eating has been linked to a remarkable array of health benefits, including a longer lifespan and a reduced risk of chronic diseases.

1. A Botanical Bounty
2. Health Benefits of Vegetables
3. Ways to Enjoy Cretan Vegetables
4. Growing your Own Vegetables

A Botanical Bounty

Cretan cuisine is a testament to the island’s rich agricultural heritage, boasting a diverse array of vegetables that grace tables and tantalize taste buds. Prominent examples of vegetables accompanying Cretan food are:

Tomatoes, known as “domates” in Greek, are a staple, adding their juicy sweetness to salads, stews, and sauces.

Green beans, or “fasolakia prasina“, contribute their crisp texture and delicate flavor to soups, side dishes, and vegetable medleys.

String beans, known as “abelofasoula,” add a touch of sweetness and a satisfying crunch to salads, stir-fries, and stews.

Okra, or “bamies” bring a unique texture and earthy flavor to dishes, often featuring in hearty stews and savory pies.

Peas, or “arakas” provide a burst of sweetness and protein, enriching salads, soups, and vegetable platters.

Aubergines, or “melitzanes” offer a versatile canvas for culinary creativity, whether grilled, roasted, or stuffed with savory fillings.

Courgettes, or “kolokithia“, add a touch of sweetness and a mild flavor to salads, fritters, and vegetable gratins.

Peppers, or “piperies“, come in a variety of colors and flavors, adding a fiery kick to salads, sauces, and grilled vegetable skewers.

Artichokes, or “aginares“, bring a unique taste and texture to dishes, often served steamed or braised.

Cauliflowers, or “kounoupidia“, add a creamy texture and mild flavor to soups, stews, and roasted vegetable medleys.

Broccolis, or “brokola“, provide a rich source of nutrients and a satisfying crunch to salads, stir-fries, and steamed vegetable dishes.

Garlics, or “skorda“, are an indispensable ingredient in Cretan cuisine, infusing dishes with their pungent aroma and savory flavor.

Onions, or “kremidia“, add depth and complexity to soups, stews, and vegetable side dishes.

Health Benefits of Vegetables

Regular consumption of vegetables is a cornerstone of the Cretan diet. These nutritional powerhouses offer a wealth of health benefits, including:

• Reduced risk of chronic diseases: Vegetables are packed with antioxidants and anti-inflammatory compounds that help protect against chronic diseases such as heart disease, stroke, and cancer.
• Promotes heart health: Vegetables are a rich source of fiber, which helps lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. They are also a good source of potassium, which helps control blood pressure.
• Improved digestive health: The high fiber content in vegetables promotes digestive regularity and helps maintain a healthy gut microbiome.
• Weight management: Vegetables are low in calories and high in fiber, making them an excellent choice for weight management.
• Boosted immunity: Vegetables are rich in vitamins, such as A, C and E, as well as minerals that support a strong immune system.
• Stress reduction: Some vegetables, such as leafy greens, contain compounds that may help promote relaxation and reduce stress levels.

Ways to Enjoy Cretan Vegetables

The following dishes and salads contain copious amounts of Cretan vegetables and are just few examples of vegetable-based Cretan food:

• Dakos: This traditional Cretan salad is made with barley rusks, tomatoes, cucumbers, olives, and feta cheese. It is a refreshing and healthy dish that is perfect for a light meal or a snack.
• Boureki: This savory pie is made with zucchini, potatoes, cheese, and herbs. It is a hearty and satisfying dish that is perfect for a main course or a side dish.
• Horta: This dish is made with wild greens, boiled and served with olive oil and lemon juice. It is a simple and flavorful dish that is packed with nutrients.
• Gemista: These stuffed vegetables are made with peppers, tomatoes, and zucchinis, filled with a rice and herb mixture. They are a flavorful and nutritious dish that is perfect for a main course or a side dish.
• Fasolakia: This hearty bean soup is made with dried beans, vegetables, and herbs. It is a comforting and flavorful dish that is perfect for a cold winter day.
• Spanakorizo: This dish is made with spinach and rice. It is a simple and flavorful dish that is packed with nutrients.
• Fava: This dish is made with yellow split peas. It is a creamy and flavorful dish that is perfect for a light meal or a snack.
• Briam: This roasted vegetable dish is made with a variety of vegetables, such as zucchini, eggplant, and tomatoes. It is a healthy and flavorful dish that is perfect for a side dish or a vegetarian main course.

Growing your Own Vegetables

Cretan culture is deeply rooted in the land, and this is reflected in their love for growing vegetables. In Crete, it is common for families to have their own vegetable gardens, or “perivólia“, where they grow a variety of vegetables and herbs. These gardens are not only a source of fresh, healthy food, but they are also a place of community and connection.

Growing vegetables in a perivóli is a traditional way of life in Crete. It is a skill that is passed down from generation to generation, and it is a source of pride for many Cretans. The perivóli is a place where people can connect with the land and with each other. It is a place where they can learn about traditional farming methods and share their knowledge with others.

Perivólia are also a source of fresh, healthy food. In Crete, people eat a lot of vegetables, and they grow as many of their own vegetables as possible. This is one of the reasons why Cretans are known for their longevity and good health.

Growing vegetables in a perivóli is a rewarding and enjoyable experience. It is a way to connect with the land, to learn about traditional farming methods, and to eat healthy, delicious food. It is also a way to connect with the community and to share knowledge with others.