In Ikaria, the best table is the crowded one! You see, Ikarians love sharing their food, and everyone is welcomed at the family table—even complete strangers just passing by the yard. But Ikarian tables (and Greek tables in general) aren’t just popular for their philoxenia (hospitality); they’re also known for showcasing the incredible variety of plant-based dishes that serve as the centerpiece of every meal. You’ll be surprised at how delicious and satisfying these traditional vegetarian recipes are.
In Ikaria, a meal simply isn’t complete without a salad, and it’s this tradition that has helped our island gain a reputation for longevity. Veggies and salads are more than just side dishes here—they’re central to our diet and well-being.
In this post I am excited to share with you:
- The Carrot Ribbon Salad recipe, along with a video of Chef Diane Kochilas demonstrating the exact steps for you to follow.
- Nutritional Information per 100g of Carrot Ribbon Salad with Daily Values (DVs), based on USDA data.
- This recipe is delicious, but is it actually good for you? Let’s break it down together using scientific data!
- My Shopping List for the Carrot Ribbon Salad
- My Kitchen Equipment List for the Carrot Ribbon Salad
- Where to Discover More Authentic Ikarian Recipes
- Special tips & secrets
- A Final Touch Before You Start Cooking
Enjoy!
Karotosalata: The Star of the Table
The Carrot Ribbon Salad, or as we traditionally call it, “karotosalata” or “nuts carrots ” salad is one of my favorites. When you come to Ikaria, you should definitely order it by its traditional name at any local taverna. But you don’t have to wait until your next trip to the island to enjoy it! You can prepare it at home and imagine yourself sitting under the bright blue sky of Ikaria while savoring its fresh, simple flavors.
The version I’m sharing with you here is a modern take on karotosalata from the famous Ikarian chef, Diane Kochilas. Diane has taken this humble salad and elevated it with a touch of spice—cayenne pepper—something not typically used in traditional Greek cooking, but which adds a lovely kick. Beyond that, she beautifully captures the essence of Ikarian cuisine in this dish. The vibrant orange carrot ribbons and the often-overlooked carrot greens make this salad not only visually stunning but also incredibly easy to prepare.
In my opinion, Diane’s version of karotosalata is the best you can possibly taste, especially with some kalamata olives on the side and feta cheese or tirokafteri —a traditional Greek spicy cheese sauce. I’ll share the tyrokafteri recipe in an upcoming post, but for now, I’m excited to share the karotosalata video recipe and my shopping list with you below!
Nutritional Information per 100g of Carrot Ribbon Salad with DVs:
There are plenty of apps and websites (even AI tools) that offer free nutritional value calculations for your meals. However, I’ve yet to find one that’s consistently reliable. This is evident when you input the same recipe across different platforms and get vastly different results! This inconsistency likely stems from the fact that many of these tools don’t rely on trustworthy databases. To provide accurate information, I’ve calculated the nutritional value of the Carrot Ribbon Salad myself using USDA data, and I’m sharing a table with the nutrient values per 100g serving, along with the percentage of daily recommended intake based on NIH data.
In an upcoming article, I’ll explain how you can calculate your meals’ nutritional values quickly, easily, and—most importantly—accurately using reliable sources. Stay tuned!
| Nutrient | Per 100g | Daily Value (DV) | % of DV (Per 100g) |
|---|---|---|---|
| Calories | 271.29 kcal | 2,000 kcal | 13.56% |
| Protein | 2.95 g | 50 g | 5.90% |
| Fat | 26.26 g | 78 g | 33.65% |
| Carbohydrates | 8.98 g | 275 g | 3.27% |
| Fiber | 2.71 g | 28 g | 9.68% |
| Sugars | 3.30 g | – | – |
| Vitamin A | 460.90 µg | 900 µg | 51.21% |
| Vitamin C | 6.70 mg | 90 mg | 7.44% |
| Vitamin E | 2.83 mg | 15 mg | 18.87% |
| Vitamin K | 17.51 µg | 120 µg | 14.59% |
| Calcium | 35.06 mg | 1,300 mg | 2.70% |
| Iron | 0.78 mg | 8 mg | 9.75% |
| Magnesium | 33.68 mg | 420 mg | 8.02% |
| Potassium | 277.33 mg | 4,700 mg | 5.90% |
| Sodium | 60.59 mg | <2,300 mg | 2.63% |
This recipe is delicious, but is it actually good for you? Let’s break it down together using scientific data!
Ikarians are globally renowned for their exceptional longevity, often living well into their 100s. A key factor behind this remarkable lifespan is their adherence to a simple yet nutrient-rich Mediterranean diet. But could a dish like this Ikarian Karotosalata be just as beneficial for someone living in Australia, where dietary habits and lifestyle may differ?
To answer that, let’s look at the nutritional breakdown of your Ikarian Karotosalata recipe in light of the National Institutes of Health (NIH) recommendations. Here’s what makes this recipe valuable for anyone, regardless of where they live:
1. Calories and Fat
- Calories: The recipe provides about 271 kcal per 100g, which is a moderate calorie content. Since the recipe is mostly plant-based and nutrient-dense, these calories come from healthy fats and whole food ingredients.
- Fat: The recipe has 26.26g of fat per 100g, which is 33.65% of the daily value (DV). Most of this fat comes from extra virgin olive oil and walnuts, which are rich in heart-healthy monounsaturated and polyunsaturated fats, along with omega-3 fatty acids from the walnuts. This makes the fat content high but healthy.
2. Protein and Carbohydrates
- Protein: The recipe provides 2.95g of protein per 100g, which is relatively low but typical for plant-based dishes. While it’s not high in protein, the walnuts do contribute some, and it’s appropriate for a light meal or side dish.
- Carbohydrates: With 8.98g of carbs per 100g, this is a low-carbohydrate recipe. The carbs come from carrots, ginger, and lemon juice, making them primarily complex, healthy carbohydrates.
- Fiber: The recipe contains 2.71g of fiber per 100g, which is 9.68% of the DV. This is a good amount of fiber, promoting digestive health.
3. Vitamins and Minerals
- Vitamin A: The recipe provides 460.90 µg of Vitamin A per 100g, which is 51.21% of the DV. This is an excellent source of Vitamin A, supporting eye health, skin health, and immune function.
- Vitamin C: The recipe provides 6.70 mg of Vitamin C per 100g, contributing about 7.44% of the DV. While not particularly high, it still offers a modest boost to the immune system.
- Vitamin E & K: The recipe provides significant amounts of Vitamin E (18.87% DV) and Vitamin K (14.59% DV), both essential for heart and bone health.
- Minerals: It’s also a decent source of magnesium, iron, and potassium, which support heart, muscle, and overall metabolic function.
4. Sodium
- The sodium content is 60.59 mg per 100g, which is quite low, representing just 2.63% of the DV. This is excellent, as the NIH recommends keeping sodium intake below 2,300 mg per day to prevent high blood pressure.
Conclusion:
Yes, this is a healthy recipe according to NIH guidelines. It is rich in healthy fats, fiber, vitamins (especially A, E, and K), and contains a moderate amount of calories. The sodium content is very low, making it suitable for those monitoring their salt intake. The balance of nutrients, especially the heart-healthy fats and essential vitamins and minerals, makes it a nutritious choice for a balanced diet.
My Shopping List for the Carrot Ribbon Salad
Fresh Ingredients
Pick up fresh carrots from your grocery store and use a vegetable peeler to create long, thin ribbons. Don’t forget to save the carrot tops—wash them thoroughly and chop them finely.
Fresh Ginger, cut into small pieces with a food slicer or an electric chopper
Fresh lemon juice. Always be sure to add it to the spices before pouring in the olive oil!
Mediterranean Sea Salt
XION Mediterranean Sea Salt is one I personally use in my kitchen, and it’s perfect for everyday cooking. Harvested from the natural salt marshes of Messolonghi, Greece, it boasts fine-grain crystals with a smooth, well-balanced taste that enhances any dish—especially Greek cuisine. Not only is it iodized, but it’s also packed with essential marine trace elements, making it a healthy and flavorful choice. Whether you’re seasoning salads, meats, or vegetables, XION is a must-have for adding that authentic Mediterranean touch to your meals. Trust me, once you try it, you’ll want it in your pantry too!
Anatoli Pure Sea Salt in Mill, a beloved Greek brand founded by the Chasilas brothers in 1971, is known for its commitment to quality, and this sea salt is no exception. What makes it special? It’s 100% natural, rich in minerals, and has a bold, fresh taste that instantly elevates any dish. I use it as often as Xion salt, and it never fails to impress. The coarse sea salt comes in a sleek glass mill, making it super easy to grind fresh salt right into your meals—perfect for seasoning everything from salads to roasted veggies. If you’re serious about flavor, this is the salt you want in your kitchen. Trust me!
Extra Virgin Greek Olive Oil
There are plenty of tips and insights for choosing the best olive oil, and I’ll cover those in detail in an upcoming post. For now, I want to quickly highlight some of my favorite Greek extra virgin olive oil brands. While label information is important, when it comes to olive oil, trust your taste buds. That’s why I’m sharing a few high-quality brands that I personally love, so you can explore and find your favorites.
P J Kabos Extra Virgin Olive Oil is one of my top choices, and it’s no surprise why—it’s a 2024 Gold Award winner for a reason. Harvested in the legendary Ancient Olympia region in late 2023, this ultra-premium olive oil is crafted from the renowned Koroneiki olives and cold-extracted to preserve its pure, fresh flavor. With over 400 mg/kg of polyphenols and a low acidity of under 0.35%, this non-GMO, unrefined oil is a powerhouse of health and flavor. Its medium flavor profile delivers aromatic notes of cut grass, basil, and artichoke, while the taste is beautifully layered with hints of arugula, mint, and green almond. Whether you’re cooking or drizzling it over your favorite dishes, this olive oil adds an authentic Mediterranean flair to every bite.
Iliada Extra Virgin Olive Oil is a true gem for anyone seeking authentic Greek olive oil. Sourced from the renowned Kalamata region, known for its exceptional olives, this oil is a taste of Greece in its purest form. Cold-pressed and unfiltered, it retains all its natural goodness, from flavor to nutrients, offering a fresh and robust taste that stands out in any dish. With a fruity flavor and peppery finish, it’s perfect for salads, marinades, dipping, or finishing dishes. It is also Certified by the Protected Designation of Origin (PDO) and free from additives.
Kassandrinos Extra Virgin Olive Oil is hands down one of my go-to favorites! It’s not just pure and organic, but it’s also sourced from 100-year-old orchards in the heart of Southern Peloponnese, Greece, which makes it feel truly special. Made from Koroneiki olives and cold-pressed to keep all those rich nutrients intact, it’s packed with antioxidants and Vitamin E. I love how versatile it is—whether I’m using it for salad dressings, drizzling it over bread, or finishing a warm dish, it always brings that authentic Mediterranean flair I crave. Plus, knowing it’s a family-owned business with such a passion for tradition makes every bottle even more meaningful. If you’re looking for an olive oil that elevates every dish, this is the one!
Théa Extra Virgin Olive Oil was my mom’s favorite, and I completely understand why! Handpicked from family olive groves in Kalamata, it’s 100% pure Greek olive oil, made from the Koroneiki olive—known as the “queen of olives.” What makes it special to me is its clean, rich, traditional Greek flavor, and the fact that it’s single-sourced with no blending. I love using it in classic dishes like pastitsio and moussaka, but honestly, it works beautifully in any recipe. I’m excited to share the Limited Edition “Athens” bottle with you—it’s perfect for gifting or for adding a touch of elegance to your own kitchen.
Walnuts (raw and unsalted)
In Ikaria, we always prioritize eating seasonally. So, during autumn, when walnuts are harvested, I highly recommend picking them up from your local grocery store. However, if it’s another season or you can’t find them in stores for any reason, I’ll share my top picks to help you choose.
Greece ranks among the top 10 walnut producers worldwide, with the USA leading the pack. Thanks to the exquisite Mediterranean climate, Greece’s walnut production is expanding every year. What sets Greek walnuts apart is that, unlike the common Chandler variety, Greece cultivates other delicious types like Ser, Franquette, and Pedro. I personally find these varieties to be more tender and sweeter than Chandler walnuts! If you’re curious to try these unique Greek walnuts, it’s worth drying them yourself. Here’s a seller where you can find them—hopefully, they ship to your area! ***
I recently tried the Happy Belly Walnuts from Amazon, and they’re fantastic! The flavor is rich and sweet, with just the right touch of bitterness from the natural papery skin. They’re perfect for snacking or adding a delightful crunch to your recipes. The quality is top-notch, and the freshness really stands out. If you can’t get your hands on Greek walnuts, this is an excellent alternative you’ll love! Highly recommended!
Natural Wine Vinegar
If you’re a fan of wine vinegar like I am, feel free to use it in your karotosalata instead of fresh lemon juice. Below, I’ve listed some of my favorite wine and balsamic vinegars, and I highly recommend opting for the white one in the nut and carrot salad—it’s a perfect match!
I have to say, Terra Medi Greek White Wine Vinegar has quickly become one of my absolute favorites! Made from Corinthian white grapes—grown in the Peloponnesian Peninsula, the best place in Greece for grapes—this vinegar has a pure, crisp flavor that elevates every dish. The natural golden hue from the grape skins adds a touch of authenticity that I love. And as I’ve mentioned before, knowing it’s produced by a small business makes it even more special. If you’re looking for a high-quality, flavorful white wine vinegar, I highly recommend giving this one a try!
I always use Liokareas Premium Red Wine Vinegar, and it never disappoints. Made from red grapes grown in the Messinian Valley and across the Peloponnese, this vinegar offers a rich, bold flavor that really elevates my dishes. What stands out most is the quality—Liokareas has been farming for five generations, and you can taste that expertise in every drop. It pairs perfectly with heartier dishes like beef, pork, and vegetables, but I especially love it in salads, paired with their Organic EVOO. Plus, knowing it’s packed with polyphenol antioxidants for heart health makes it even better. If you’re after a top-notch red wine vinegar, this one is a must-try!
I’m absolutely thrilled with the Oak Barrel Aged Organic Balsamic Vinegar from Little Gypsy Farms! This small-batch balsamic is bursting with robust, mineral-rich flavor, with delicious notes of fig and a clean strawberry finish. I love the elegant, decorated glass bottle with UV protection, ensuring the quality stays top-notch. Made from estate-grown Greek grapes in the Peloponnese, this organic, preservative-free vinegar is raw, vegan, and perfect for keto or Mediterranean diets. It’s ideal for dipping or finishing dishes, and the bioflavonoid antioxidants and probiotics make it a healthy choice. A true gem from Greece!
Spices
As I mentioned earlier, traditional Ikarian karotosalata doesn’t typically include spices like cayenne pepper or cumin—those are creative additions from chef Diane Kochilas. However, I find these flavors absolutely exquisite, so they’ll definitely be on my shopping list for making this recipe! It’s important to note that Greece is not a native producer of several spices, such as cinnamon, cumin, or cayenne pepper. These spices originate from Asiatic countries, where they grow naturally, and like the rest of the world, we source them from there. While Greece excels in many areas of agriculture, we rely on these regions for several authentic, high-quality spices that are essential to the Mediterranean Cuisine.
I find the Bart Cayenne Pepper absolutely exquisite! Unlike chili powder, which often contains a blend of cayenne and other spices (sometimes with artificial additives), this is 100% pure cayenne pepper. The difference is striking—this vibrant red-orange spice delivers an intense, rich kick with a sweet, earthy aroma that’s unmistakable. Its bold, unfiltered flavor adds the perfect heat to my dishes, seafood, and even gives a spicy twist to fruit smoothies and chocolate. The versatility is amazing, and it makes a great garnish for lightly cooked dishes too. It’s my go-to for that extra fiery edge in the kitchen! Here’s where you can find it—hopefully, it ships to your area! ***
I first came across Menol Spices Authentic Hungarian Sweet Paprika when I was a 23-year-old college student traveling through Hungary, and I’ve been hooked ever since! Hungary is famous for its paprika, and the Menol is by far the best I’ve ever tried. The vibrant red color and incredibly fresh, sweet aroma make it stand out from the rest. What I love most is the quality—they only use the best parts of the paprika, leaving out the core and any green or yellow bits, so the flavor is sweeter and the color more intense. Plus, it’s beautifully packaged in an eco-friendly cotton bag. Keep in mind that for karotosalata, you should use either paprika or cayenne pepper—adding both will make the flavor too intense. Choose one to balance the dish perfectly! Here’s where you can find it—hopefully, it ships to your area! ***
It’s fascinating how spices can influence our emotions, and cinnamon is one of the most complex in that regard. It can change how we perceive its flavor based on our mood, making it a truly unique spice. In my opinion, the Schwartz Warm and Sweet Cinnamon Powder is a fantastic choice, particularly for sour dishes, as it brings a delightful balance of sweet and tangy flavors. With its warm, sweet, and aromatic profile, along with subtle hints of clove, it’s ideal for seasoning curries, sauces, and tagines.
I absolutely love Rajah Spices Jeera Ground Cumin—it’s simply exquisite! This 100% pure cumin has a bold, earthy aroma and flavor that instantly transforms my dishes. Sourced from the finest regions, Rajah is all about superior quality and authenticity. I also appreciate the resealable bag, which keeps the spice fresh for longer. With no artificial colors or additives, and Vegetarian Society Approved, it’s the perfect addition to any kitchen. Whether I’m making curries, soups, or adding a warm touch to roasted veggies, this cumin always delivers exceptional flavor.
My Kitchen Equipment List
If you’re cooking Mediterranean, the OXO Good Grips Swivel Vegetable Peeler is an absolute must for your kitchen. Greek dishes, especially those from Ikaria, are largely plant-based, so you’ll be using this tool a lot. For me, it’s like having a personal assistant in the kitchen—not just for making perfect carrot ribbons for karotosalata, but for peeling everything from potatoes to apples with ease. The swiveling twin blades make even the toughest skins easy to handle, and the soft, ergonomic handle offers a stable, non-slip grip, even when wet, making it comfortable for repetitive use. I also appreciate the built-in potato eye remover and the protective blade cover for added safety. It’s designed with a large hole for easy storage, and best of all, it’s dishwasher safe for hassle-free cleanup.
I’m a huge fan of KitchenAid devices, and after trying several of their products for both cooking and baking, I can confidently say this brand delivers quality every time. But the KitchenAid 5KFC3516 Classic Mini Food Processor is hands-down my favorite kitchen gadget! This compact powerhouse handles everything, from chopping nuts to creating the smoothest purées or smoothies. Its size is perfect for those small but frequent tasks, and it quickly chops, mixes, and purées like a pro. One small downside—having to hold the button down during use—but it’s a minor inconvenience compared to the efficiency it brings, even when making trickier recipes like mayonnaise. I still prefer it over others, and right now, Amazon has a limited 30% off offer! If you don’t already have one, trust me—grab it now! (Note****)
I’ve been an air fryer enthusiast for nearly 15 years, and I recently upgraded to the Ninja AF300EU—and I totally adore it, just like everyone else! This air fryer is a game-changer with its 2 independent cooking zones, which allow you to cook two different meals at once, and it’s perfect for any occasion. The 6 cooking functions—air fry, max crisp, roast, bake, reheat, and dehydrate—offer incredible versatility, whether I’m crisping up fries or roasting vegetables and nuts. With a 7.6L capacity split across the two zones, I can easily prepare large meals. Plus, the non-stick, dishwasher-safe parts make cleanup a breeze. The Max Crisp function delivers perfectly crispy results, with up to 75% less fat compared to traditional frying. I love that I can pull off everything from frozen foods to crispy perfection in just a few minutes.
Where to Discover More Authentic Ikarian Recipes
If you loved this recipe and want to explore more plant-based dishes that promote health and longevity, I highly recommend Diane Kochilas’ cookbook, “The Ikaria Way: 100 Delicious Plant-Based Recipes Inspired by My Homeland, the Greek Island of Longevity.”
Diane’s book is a treasure trove of recipes inspired by the Ikarian lifestyle, where simple, seasonal ingredients take center stage. These recipes are more than just meals—they’re a pathway to a healthier, more vibrant life. Bring the secrets of Ikarian longevity into your kitchen and start your own journey to better health today. Don’t miss out on these treasures from the Blue Zones!
***How to shop globally and get top products from all over the world delivered to your doorstep safely and effortlessly!
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**** How to buy the best electric devices from around the world without worrying about voltage and frequency differences?
If you’re like me and love shopping for top-quality products from global brands without limitations, the solution is simple—get a Voltage Converter! In Greece, we use 220 volts and 60Hz, but that hasn’t stopped me. I purchased the VEVOR Voltage Converter Transformer, 5000W, a heavy-duty option that works like a charm. I have several of these at home and in my cosmetic laboratory since I also buy lab equipment from abroad, and I’m absolutely thrilled with them!
A Final Touch Before You Start Cooking
As you can see, the Carrot Ribbon Salad is not just a simple, vibrant dish; it’s packed with flavor, nutrition, and a little touch of Ikaria’s magic. Whether you’re looking to add more color to your meals or experiment with wholesome, fresh ingredients, this salad is the perfect choice.
Now, it’s your turn to make this recipe shine! Grab the shopping list I’ve shared you and create your own bowl of deliciousness. Don’t forget to let the vibrant Mediterranean flavors and those small, yet impactful, details elevate your dish.
Ready to get started? Try it out, and be sure to share your experience—I’d love to hear how it turns out for you!
Happy cooking!
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