“Eat something from the land and something from the sea every day”
~Okinawan wisdom

This colorful salad taps in to the richness of the Ikarian diet.
*Adapted from the recipe in Diane Kochilas’ book


• 1 ½ lbs. Sweet Potatoes, baked and cubed
• 2 lg Beets, baked and cubed
• 1 Red Onion, halved and thinly sliced
• 2 bunches Arugula or other lettuce (2 cups chopped per serving)
• ½ cup Extra Virgin Olive Oil
• 3-4 Tbsp. Red Wine Vinegar
• Pinch of Sea Salt
• 1 cup Feta Cheese, crumbled
• ½ cup Walnuts, coarsely chopped (can use almonds or pecans)


• Heat oven to 425° F
• Line baking sheet with foil (makes clean-up easy!)
• Wash Beets and Sweet Potato
• Rub Vegetables with Olive Oil (I simply put a little bit of olive oil in the palm of my hand and rub over the vegetable)
• Place vegetables on foil and bake
• Set timer: 35-45 minutes for sweet potatoes (they are done when you can insert a fork into them with just a slight resistance. You want them cooked but firm so you can cube them, not too mushy)
• Set timer: 90 minutes for beets
• Note: This means you will put the veggies in at the same time. Sweet potatoes will be done first. Take those out (using a hot pad or tongs) and then let the beets continue to bake. You don’t have to peel them before you back them (time-saver) because as they bake, they will shrivel. You will be able to easily peel off the skins with your hands once they cool.

Very simple!

  1. Once the vegetables are baked, peel and cube them. Plan to use about ½ of a beet (about the size of a small orange) and ½ of a sweet potato per serving.
  2. Toss all vegetables in a bowl. Add the vinegar and olive oil (or use your favorite creamy balsamic dressing) and combine.
  3. Serve in a bowl and top with feta cheese and nuts