Ikaria Juice

June 29, 2023 3 mins to read

Ikaria is an island in Greece. Ikarians are renowned for the longevity of its inhabitants and their healthy diet, which is a variant the Mediterranean diet and includes plenty of fruits, vegetables, whole grains, legumes, and olive oil. This “Ikaria Juice” Drink, is inspired by the Mediterranean and Ikarian Diet. It can be consumed as a standalone drink, but for optimal benefit, should be consumed as part of a Mediterranean diet.

Health Benefits

The ikarian diet, being in greece, enjoys much of the same health benefits as the Mediterranean diet. Here are some of the health benefits, which the Ikarian diet (and this “Ikaria Juice”) may provide.

  1. Heart Health: Like the Mediterranean diet, an Ikarian diet is rich in monounsaturated fats (especially from olive oil) and omega-3 fatty acids (from fish and nuts), known to promote heart health.
  2. Longevity: The inhabitants of Ikaria are known for their exceedingly long lives. The Ikarian diet, rich in antioxidants and anti-inflammatory compounds, is believed to contribute to their longevity.
  3. Weight Management: High in fiber and low in processed foods, the Ikarian diet can help maintain a healthy weight.
  4. Blood Sugar Control: The Ikarian diet is rich in complex carbs and fiber from whole grains and legumes, which may help regulate blood sugar levels.
  5. Bone Health: The Ikarian diet includes plenty of leafy greens and dairy, which provide calcium and vitamin K, nutrients essential for bone health.The only thing to note here is if it’s legal, unpasteurized (raw) milk contains more nutrients, but comes with increased risk of contamination and consequently food poisoning.


  • 2 large carrots
  • 2 large beets
  • 1 lemon
  • 2 large oranges
  • 1-inch piece of fresh ginger
  • 1 handful of spinach or kale
  • 1-2 tbsp of chia seeds (optional – not native to Mediterranean/Ikaria)


  1. Wash and prepare all ingredients. You may want to peel the lemon if you don’t want your juice to be too bitter. If your juicer can handle it, there’s no need to peel the carrots, beets, or ginger – just give them a good scrub.
  2. Cut the ingredients as needed for your specific juicer.
  3. Juice the ingredients, alternating between harder ingredients (like carrots and beets) and softer ones (like oranges) to aid the extraction process.
  4. Stir the juice to mix the flavors and pour it into a glass.
  5. Enjoy it fresh for maximum nutritional benefit.

Smoothie Option

Juicing takes out allot of the macro nutrients like fiber, therefore lessening some of the nutrient content of it’s constituent ingredients. If you’d prefer you can simply use a blender, and make a smoothie instead, to benefit from the whole fruit.

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