Taste Crete – European region of Gastronomy

Our grandma's recipes

These recipes were shared with love to be cooked with love, from our
grandmothers in the traditional communities of Crete.

Ospriada of Crete - Cretan Mixed Legumes Soup

Also known as Mageria, Pallikaria, Psarokollyva, or Fotopapouda.
Traditionally, it consists of 13 different legumes (except for broad beans). Mix as many different legumes as you have for your recipe and enjoy.

INGREDIENTS

(4 servings)

● 300gr legumes
● 1 dry onion
● 4-5 spring onions
● 2 leeks
● 2 carrots
● Dill or parsley
● 2 cups extra virgin olive oil
● Salt and pepper

PREPARATION

Soak the legumes overnight. Boil them in 2 liters of water for 1 hour or more, skimming regularly. Add lukewarm water if needed. Cut the vegetables into large pieces and add them to the pot. Lower the heat, allowing the soup to simmer for another 40 minutes. Then add extra virgin olive oil, salt, and pepper, and let the soup thicken. Serve with lemon juice.

Ospriada of Crete_argiro.gr

Agkinarato (Goat or Lamb with Artichokes)

INGREDIENTS

(4 servings)

● 1kg milk-fed kid goat (or lamb)
● 1kg artichokes
● Dill (finely chopped, half a cup)
● ½ cup extra virgin olive oil
● 3 spring onions
● 1 medium dry onion
● Salt
● 2 eggs
● 3 lemons
● 1 level tablespoon flour

PREPARATION

Clean the artichokes by removing the outer leaves until you reach the tender yellowish leaves at the base. Place them in a bowl with the juice of one lemon and the dissolved flour. Heat the extra virgin olive oil with the dry onion until soft, then add the meat cut into portions. Turn it a couple of times to brown and add the spring onions, cut into one-centimeter pieces. Add a little water and let the meat cook until a fork pierces it easily. Then add the artichokes, cut in half. Shortly after, add the dill.
If water is needed during cooking, add a little at a time until the dish is done. It should finish with just its oil. Avoid stirring with a spoon to prevent breaking the artichokes; instead, shake the pot. When the cooking is complete and the artichokes are tender, prepare the avgolemono (egg-lemon sauce). Beat the eggs in a deep plate, add the juice of 2 lemons (about half a wine glass), and gradually add broth from the pot until the plate is full. Pour the avgolemono into the dish and shake the pot on the burner to distribute it evenly and thicken the sauce. Serve hot!

Agkinarato_argiro.gr

Eggplants with Xinohondros

Xinohondros is a traditional Cretan product made by mixing soured milk and wheat. If you cannot find xinohondros, substitute it with bulgur.

INGREDIENTS

(4 servings)

● 500gr eggplants
● 125ml (½ cup) extra virgin olive oil
● 1 medium dry onion (about 120gr, peeled)
● 300-350gr (2 medium) ripe tomatoes
● 5-6 sprigs of parsley
● 2-3 cloves of garlic
● Salt
● Pepper
● 50gr xinohondros (or bulgur)

PREPARATION

In a shallow pot, lightly sauté the onion with the extra virgin olive oil. Add the eggplants, cut into 8 pieces if they are round, or in 3-4cm thick slices if they are long. Once they begin to sauté, add the garlic and a very small amount of water, and cook for about ten minutes with the pot covered over medium heat. Add the tomatoes and parsley, season with salt and pepper, and continue cooking over medium to low heat. Do not stir, just move the pot back and forth. When the eggplants are almost ready, add half to one cup of water to the pot (depending on how much liquid is already there), and once it starts boiling again, add the xinohondros broken into small pieces. Continue cooking for about 15 minutes until the xinohondros is completely soft (add a little more water if needed). The dish should remain “vlasero,” meaning with sauce, not dry. Allow it to “rest” for ten minutes and serve.

Eggplants with Xinohondros_cantina.protothema.gr

Chickpeas with Leeks and Spinach in a Pot

INGREDIENTS

(4 servings)

● 300gr chickpeas
● 1 large dry onion
● 120-150gr leeks (weighed, cleaned)
● 200gr spinach or other green leafy vegetables (weighed cleaned)
● 150-180ml extra virgin olive oil
● 1 tablespoon tomato paste
● 1 bottle (1.5L) water
● Salt
● Pepper
● Optional: a little parsley or dill

PREPARATION

Soak the chickpeas in water with a little salt overnight. After at least 12 hours, drain them. Cook them in plenty of cold water until they are soft enough and begin to burst. Transfer the chickpeas to the pot and add the onion in small pieces, the leeks, the greens, the extra virgin olive oil, the tomato paste dissolved in ½ cup of water, and 1.5-2 more cups of water, depending on how juicy you want the dish. Cover the pot, simmer over medium heat, and after about 1 hour, open it and add salt. Stir (preferably with a wooden spoon) and continue cooking for another 30-45 minutes, depending on how much liquid you want to remain in your dish. Allow the dish to absorb its liquids and serve hot or at room temperature.

Chickpeas with Leeks and Spinach_gastronomos.kathimerini.com.cy

Cuttlefish with Fennel and Green Olives

INGREDIENTS

(4 servings)

● 1kg cleaned cuttlefish (cut into rings)
● 2 tsp garlic paste with extra virgin olive oil
● 3-4 spring onions (finely chopped)
● 100ml extra virgin olive oil
● 100ml white wine
● 1 bunch of fennel (finely chopped)
● 100gr green olives
● 200gr tomato-thyme sauce
● Salt
● Ground black pepper
● 2 bay leaves
● 1 tsp honey

PREPARATION

Prepare the cuttlefish. Heat the extra virgin olive oil and add the onions and garlic. Sauté for 5 minutes until wilted, then add the cuttlefish. Continue to sauté until they change color and deglaze with the wine. Let it evaporate for 1 minute and add the tomato, salt, pepper, bay leaves, honey, and a little water (about 250g), and let them cook for about 20 minutes, until the cuttlefish are soft enough. Add the olives and fennel, and let them cook for another 5 minutes.

Cuttlefish with Fennel and Green Olives_horio.gr

Cod with Leeks

INGREDIENTS

(4 servings)

● 450-500gr cod (not salted or desalted if salted)
● 500gr leeks, weighed, cleaned
● 60-80ml extra virgin olive oil
● 1 medium dry onion
● 3-4 stalks of celery, fennel or parsley (each will give a different result, but all pair well)
● 2 medium potatoes
● Salt, pepper
● 1 tsp flour or 1 egg
● Juice of 1-2 lemons
● 2 carrots
● 1 tsp tomato paste or 100ml tomato puree

PREPARATION

Clean and wash the leeks very well. Cut them lengthwise and then into 5-6cm pieces. In a shallow pot, heat the extra virgin olive oil with the onion cut into small squares, and once it wilts, add the leeks, the carrots in slices (if using), and a little water. Once it comes to a boil, lower the heat and simmer with the pot covered. Then add the cod cut into portions, the potatoes in cubes, and the finely chopped celery. Add salt, pepper, and the tomato paste or puree. Add water if needed to cover everything (depending on how much liquid you want to remain in your dish) and cook it for 20-25 minutes. Make the delbié (flour-lemon mixture) by dissolving the flour in the lemon juice and adding some of the pot’s broth. Pour it over the dish, let it boil for 1-2 minutes, and remove it from the heat. Alternatively, make a classic avgolemono as used in fricassee!

Cod with Leeks_akispetretzikis.com

Crete:

Experience the gastronomic magic of simplicity

THE AWARD

“Crete European Region of Gastronomy 2026’’

The “Crete European Region of Gastronomy 2026” project, was launched as an initiative of the Educational Development Company PLOIGOS in collaboration, and with the support of, the Region of Crete and was accredited by the International Institute of Gastronomy, Culture, Arts and Tourism (IGCAT). The project aims to create a stable system of cooperation between local authorities, universities, research institutions, businesses and the community. The initiative seeks to bring together these actors into an organised whole-system for the promotion of Cretan Food Culture. To date, more than 39 local actors are involved in the project.

Furthermore, the participation in this international project will increase the visibility of Cretan gastronomy by linking it to tourism, production, education, art and culture, playing a central role in ensuring the resilience and sustainable development of the local economy, alongside achieving social vitality and cohesion. Furthermore, the initiative incorporates modern concepts of responsibility towards the environment and health and proposes to the international community the ‘Cretan Diet’ as a holistic model for addressing contemporary challenges.

Cooperation with the International Institute of Gastronomy, Culture, Arts and Tourism and other Gastronomy Regions of Europe and the World is crucial for the success of this effort, which aims to highlight the Cretan identity through its cultural heritage, products and related initiatives and to build on all the efforts of Cretan stakeholders in an organized way.

Institutional Members

CRETAN
FOOD CULTURE

A living heritage

“

In Crete, meals transcend mere sustenance; they become occasions for companionship.

Crete, the fifth-largest island in the Mediterranean, is a place where tradition unfolds across 4,000 years of history. From the dawn of the Minoan civilization, the first organised civilization in Europe, to the present day, the island continues to captivate with its uniqueness. One of the most treasured elements of its cultural heritage is the Cretan Diet, which forms the "heart" of the Mediterranean diet and serves as a model for health and longevity, as confirmed by international scientific studies.

Crete is a land of extraordinary biodiversity, home to over 1,800 plant species! Its renowned extra virgin olive oil, internationally recognised for its quality, has held a prominent place in the island's diet, culture, and economy for thousands of years. With its unique geographical location and distinctive natural environment, Crete is an ideal place for producing high-quality local goods. Its mountainous regions and fertile valleys, bathed by the sea, yield fruits and vegetables, whole grains, legumes, nuts, carobs, and the wild greens that are essential to the Cretan diet. Honey, celebrated for its exceptional quality, ranks among the island’s top products, while viticulture and wine are deeply intertwined with Cretan tradition, elevating its gastronomy as a unique ambassador of the island.

Cretan cuisine is a hymn to simplicity and ingenuity! Seasonal, high-quality raw materials, their modest combinations, a rich variety of flavors and aromas from fresh herbs, and the slow, thoughtful cooking with love and care, all define the authenticity of Cretan gastronomy.

However, food in Crete is not merely about sustenance. It serves as a means of connecting with the island's culture and traditions, but most importantly, as a medium for social interaction. The Cretan table is not just about food and flavors; it is primarily a space for sharing ideas, relationships, emotions, and communication, with hospitality holding a central place.

Arts such as music, weaving, and pottery also shape the Cretan Dietary Culture, as songs, functional ceramics, and textiles accompany the celebrations and everyday moments of locals and visitors, keeping the island's cultural heritage alive and passing it on from generation to generation.

Crete offers unique sustainable gastronomic and cultural tourism experiences, such as farm visits, tastings, participation in olive and grape harvesting, traditional cooking classes, and attendance at local festivals and cultural events. These experiential activities bring visitors closer to the island’s land, culture, and people, while promoting sustainability and enhancing authenticity.

Moreover, the Cretan Dietary Identity attracts the interest of academics and local organizations that implement research projects and initiatives aimed at studying, preserving, and promoting Cretan Dietary Culture.

Crete, therefore, is not just a destination. The Cretan Dietary Culture is a living heritage that bridges the past with the present, offering visitors an authentic life experience that nourishes both body and soul!

The “heart” of the Mediterranean Diet.

Stop looking for the pill which substitutes for the Cretan diet.
There is no such thing.

Serge Renaud, 1998
Lead researcher of the “Lyon Heart Study”

“

The intricate interplay between genetic predisposition and environmental influences shapes an individual's health, with diet emerging as a pivotal environmental factor that exerts continuous influence throughout one's life. In this context, the island of Crete has been a focal point since 1948, when the Rockefeller Foundation responded to the post-war call by the Greek government to address the perceived "poor" living conditions of the Cretan population.

The ensuing assessment, surprisingly, revealed a nutritionally adequate diet among Cretans, well-adapted to the natural and economic resources of the region. The spotlight on Cretan diet and health intensified with the ground-breaking Seven Countries Study initiated in the early 1960s by American researcher Ancel Keys. This landmark epidemiological study, spanning 25 years and involving 13,000 men across seven countries, aimed to unravel the relationship between diet and cardiovascular diseases. The study unequivocally highlighted Crete as a region with the best health conditions and the lowest mortality rates from heart disease and cancer compared to other populations.

Based on the results of the Seven Countries Study, among other factors, Ancel Keys coined the term “Mediterranean diet” to describe the dietary pattern followed by the people of the Mediterranean countries. Precisely because the results of the study highlight the Cretan Diet as the crown of longevity among the rest of the countries, it is considered the heart of the "Mediterranean Diet," which made Greece famous in nutrition matters, leading experts around the world to turn their attention to the "Phenomenon of Crete" as it was called, thanks to the longevity of the island's population. Subsequent research, such as the Lyon Heart Study by French researchers Serge Renaud and Michel de Longeril, underscored the therapeutic potential of a Cretan-style diet. Administering this diet to post-heart attack patients resulted in a significant reduction in mortality rates and cancer incidence, emphasizing the enduring impact of the Cretan Diet on health and well-being.

According to the world-renowned Professor of Preventive Medicine and Nutrition at the University of Crete, Mr. Antonios Kafatos: "The excellent health and longevity of the Cretans are attributed to their traditional diet. This diet is simple and includes mainly olive oil, which provided approximately one third of the daily energy per person." While most of the energy came from cereals, mainly bread, legumes, vegetables, fruits, and rarely in small amounts from eggs, cheese, milk, fish, and a little red wine at each meal. The main characteristics of their diet were:

the low consumption of saturated fat and red meat
the high intake of monounsaturated fats (mainly through olive oil)
its high content of antioxidants and vitamins.

BASIS OF THE CRETAN NUTRITION

-Extra virgin olive oil as the exclusive and main source of fat, covering 1/3 of the daily calories.
-Daily consumption of seasonal and local fruits, legumes, vegetables, endemic wild herbs and aromatic plants, unprocessed cereals, is the basis of the Cretan diet.
-Consumption of dairy products almost daily but in small to moderate amounts.
-Consumption of poultry and fish on a weekly basis in moderate quantities.
-Consumption of red meat only a few times a month.
-Moderate alcohol consumption, mainly red wine with meals.
-Eating fresh fruit as a daily dessert and traditional honey-based sweets a few times a week.

Seasonality and locality are also important aspects of the Cretan diet. As shown by the data of the studies carried out, the Cretans who participated generally consumed seasonal foods, little or no processing, which were products of the wider area where they lived, parameters that almost completely determined their dietary choices.

As can be seen from the above, scientific validation adds a level of credibility to the time-tested health benefits of the Cretan Diet. However, what is also important to emphasise is that these benefits do not arise only from the nutrition (raw materials, quota and frequency of consumption) but from the whole of the Cretan diet, i.e. the Cretan way of living.

Cretan diet extends beyond the act of eating, embodying a holistic approach to life that integrates physical activity, socialization, and a unique cultural perspective on food. In Crete, meals transcend mere sustenance; they become occasions for companionship. This communal aspect of eating together reflects a cultural richness that permeates every facet of Cretan life. As we navigate the complexities of modern existence, the Cretan Diet beckons us to reconsider not only what we eat but how we live. It challenges the prevailing paradigm of isolated dietary interventions and invites a comprehensive re-evaluation of our relationship with food, community, and the environment. As we seek solutions to contemporary health challenges, the wisdom embedded in this ancient dietary tradition offers a timeless guide - one that transcends fads and quick fixes, urging us to embrace a holistic approach that nourishes.

Ιn conclusion, the Cretan Diet offers numerous advantages:

Cardiovascular & Longevity: The monounsaturated fats from olive oil in the Cretan Diet benefit heart health and may extend lifespan through balanced, nutrient-dense eating. Regular consumption of fish, fruits, and vegetables also supports overall cardiovascular well-being.
Chronic Disease Defense: The emphasis on fresh produce, whole grains, and olive oil in the Cretan Diet lowers the risk of chronic diseases such as cancer, diabetes, and neurodegenerative conditions. The diet's diverse antioxidants contribute to disease prevention.
Weight & Inflammation Management: High fibre and healthy fats in the Cretan Diet aid weight control, while omega-3s help reduce inflammation. Portion control, integral to the diet, promotes a balanced, anti-inflammatory lifestyle.
Holistic Health Approach: The Cretan Diet supports metabolic health, bone strength, and cognitive well-being. Antioxidant-rich nutrition protects against oxidative stress, and gut health is promoted, positively influencing digestion and immune function.
Balanced Nutrition: The macronutrient balance in the Cretan Diet—carbs from whole grains, proteins from lean sources, and healthy fats—addresses overall nutritional needs. Incorporating calcium-rich dairy and leafy greens further enhances bone health. The diet's omega-3 fatty acids and antioxidants contribute to cognitive health, reducing the risk of age-related decline.

Cultural and Social Aspects: The Cretan Diet goes beyond food; it encompasses cultural and social elements. Meals are often shared with family and friends, contributing to a positive social environment that can influence overall well-being.