A delightful way of eating in Greece

The Greek islands! It was a dream vacation, even more meaningful after the long pandemic travel hiatus. Although I had visited Athens before, this trip was all about exploring the islands, with a special stop at the stunning cliffside homes of Santorini.

I had seen the iconic photos of white and blue homes perched on cliffs above the sea. Could the island really be as breathtaking in person?

To make the trip even more memorable, I’d get the chance to indulge in the Mediterranean diet right in one of its birthplace countries. This celebrated healthy eating tradition, which I had been writing about as a health journalist for years, was going to come alive before my eyes – and my taste buds. I would experience the same dishes I had covered in articles, passed down for generations from Greek grandmothers to their grandchildren. Would the food taste as wholesome as it sounded?

The answer to that question was a resounding yes.

On the island of Milos, my fiancé and I enjoyed a casual meal at Nostos Sea Food, a charming café along the waterfront. Our taxi driver mentioned it was a local favorite, and once the dishes arrived, we understood why. Dolmades, the classic stuffed grape leaves, had been reimagined with shrimp, creating flavorful little bites topped with a tangy lemon foam.

Galatopita, the beloved Greek milk pie, was a stunning creation of rich, buttery phyllo and creamy custard, beautifully garnished with pistachios. Despite the small kitchen, the chef had crafted a dish worthy of a Michelin-star experience.

Across Greece, every meal was crafted with care. A bowl of rich, velvety Greek yogurt topped with walnuts and honey felt more like a decadent dessert than a traditional breakfast.

In Santorini, we kept returning to a restaurant that served traditional Greek dishes with a twist. At 218 Degrees Cafe, the spanakopita, a beloved spinach pie, was reimagined in a way I’d never seen in the U.S. The zucchini fritters, bursting with fresh vegetables and herbs, were fried lightly in olive oil and served with a refreshing tzatziki dip made with yogurt, cucumber, dill, and lemon.

The traditional Greek salad, known as horiatiki (meaning 'village'), was a delightful surprise. It didn’t include lettuce, but instead was packed with ripe, juicy tomatoes, cucumbers, green peppers, and onions. These were accompanied by a variety of Greek olives and topped with generous slabs of fresh feta, all drizzled with olive oil.

And the feta! Unlike the sharp, tangy feta I knew back home, this one was creamy, smooth, and melted effortlessly in my mouth. It was rich, decadent, and utterly delicious – no wonder the Greeks say feta pairs with just about anything.

One of my favorite dishes was incredibly simple but oh so satisfying: perfectly roasted vegetables, gleaming with olive oil and dusted with seeds and fresh herbs. Of course, the experience was elevated by the stunning view of Santorini’s cliffs. And yes, the white-and-blue domed houses were just as breathtaking in person as they are in photographs.

The advantages of adopting a Mediterranean lifestyle

When it comes to olive oil, there’s no question – it’s the cornerstone of the Mediterranean diet. In Greece, it’s so integral to daily life that if someone is acting a bit off, they might be playfully called 'choris ládi' – or 'losing oil.'

Scientists believe olive oil could be one of the key reasons why Mediterranean meals are so beneficial to our health. Research after research has shown that following a Mediterranean diet can lower the risk of conditions like diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer. It has also been linked to stronger bones, a healthier heart, and a longer life. And yes, it can even aid in weight loss!

The Mediterranean diet is rooted in the traditional foods of the 21 countries that border the Mediterranean Sea, but they all share a unifying theme: simple, plant-based meals. These dishes feature fresh vegetables and fruits, whole grains, beans, seeds, nuts, and are generously prepared with extra-virgin olive oil.

Say goodbye to refined sugar and flour, except on rare occasions. Other fats like butter are used sparingly, if at all. Red meat is a rare guest, usually only added to enhance a dish’s flavor. Instead, meals may include eggs, dairy, and poultry, but in much smaller quantities than the typical American diet.

Fish are a central part of the diet here. At one local restaurant, we watched three young men devour an enormous, freshly caught fish, leaving behind nothing but a few bones and the head. Speaking of heads, get ready for a true local experience, fellow picky eaters. Most seafood in Greece is served whole, eyes and all. Coming from a world of filleted fish and peeled shrimp, it definitely took some getting used to. (I wasn’t too fond of the octopuses hanging around either.) But if you live by the sea, fresh is the rule – and that’s exactly what you get.

And don’t forget about fresh fruit, which is the real dessert staple here. While traditional sweets like baklava or loukomades (Greek doughnuts) can be found at most touristy spots, this isn’t what locals indulge in daily. One night, I saw a family order a fruit platter topped with watermelon as a 'birthday cake.'

Orange, lemon, and fig trees flourish in backyards, ready to be picked with just a short walk outside. I even spotted orange trees growing along a sidewalk in Athens.

Unlike a salt-heavy diet, Mediterranean cooking relies on an abundance of herbs and spices for flavor. Fresh herbs are so essential that Greeks grow them in every available space. In Athens, I saw herb pots on windowsills, along sidewalks near parked cars, and even in the bases of trees lining the streets.

The Mediterranean 'diet' is much more than just food. It encompasses an active lifestyle, including walking, biking, and gardening, alongside mindful eating and the importance of sharing meals with friends and family.

It was evident everywhere we went – as soon as the workday ended, people gathered in the town center or by the sea, children in tow. Families and friends reunited, exchanging stories and laughter, and then it was time to sit down for a meal together.

Watching this sense of community unfold was one of the highlights of our trip. We’re already looking forward to returning.