Discovering the Cretan Diet: A Cultural and Nutritional Legacy
The dietary habits of a region are an inseparable part of its cultural identity. The Cretan diet, in particular, has preserved its unique character through the centuries — a reflection of Crete’s rich natural resources, tradition, and wisdom.
In May 2023, the first International Cultural Gastronomy Symposium was held, aiming to highlight the Cretan diet as a model of nutrition that offers significant benefits to modern life. The event featured contributions from members of the scientific community, including professors from Yale University.
Historically, the Cretan diet was also included in a large-scale study involving six other countries, investigating factors linked to longevity. The results showed that Crete had one of the lowest rates of cardiovascular disease, a fact largely attributed to the dietary choices of its inhabitants.
Crete is a major olive-producing region, with olive oil being the main source of fat used in cooking and salads. Its health benefits have been known since ancient times and are now scientifically proven — offering anti-inflammatory properties, aiding digestion, and rich in polyphenols and antioxidants.
The island also boasts a wide range of aromatic herbs, used both in cooking and the preparation of traditional herbal teas.
Popular Cretan herbal infusions include marjoram, dittany (diktamo), sage, mountain tea (malotira / Sideritis syriaca), and linden (flamouri). Some sources say that during the Venetian occupation, locals were taught that malotira tea helps support the digestive and respiratory systems. In winter, when colds and flu are more common, this tea — especially with a spoon of local honey — is known to soothe sore throats and calm coughs.
Other herbs like oregano, thyme, and fennel are essential in flavoring many traditional dishes.
The island’s climate is ideal for growing fruits, vegetables, wild greens, and legumes — all of which are key components of the Cretan diet.
One of the most iconic staples is Cretan barley rusks, most famously used in the dakos salad. Originally created as a way to preserve bread, these rusks are now widely enjoyed across Greece and beyond. Available in barley, wheat, or multi-grain varieties, they're a year-round nutritional favorite.
Another traditional treat is lychnarakia — small, sweet cheese pastries made with fresh local mizithra cheese. Their name comes from their lamp-like shape. In addition to mizithra, Crete is also known for its graviera, kefalotyri, and xynomizithra cheeses.
The famous Cretan snails (kochlioi) are another beloved local specialty, served grilled, boiled, or fried — depending on the recipe.
Continuing our culinary journey through Crete, we find:
Chaniotiko boureki (layers of zucchini, potato, and dough)
Sfakianes pites (thin pancakes filled with cheese and topped with honey)
Gamopilafo, a rich rice dish traditionally served at weddings
Apaki, a smoked and spiced pork delicacy
And for dessert? The final sweet touch comes from local Cretan honey — a product deeply connected to the island’s flora and beekeeping heritage.
No journey through Cretan cuisine would be complete without mentioning its national drink: raki (tsikoudia) — along with the island’s renowned wines.