Greek Soufico: The Soul of Ikaria!
The simplicity of Soufico makes it one of Ikaria's most beloved dishes—a slow-cooked medley of fresh, seasonal vegetables that embodies the island's essence. Traditionally prepared on Saturdays, when ovens were already fired up for weekly bread baking, Soufico is a dish that carries the soul of Ikaria’s communal and sustainable way of life.
In 2023, the Menopause Summit Team had the privilege of traveling to Ikaria, immersing ourselves in the island’s Blue Zone lifestyle. There, we sat with older Ikarian women, learning how to make Soufico in the most authentic way. As we chopped vegetables from their gardens, they shared stories of resilience, joy, simplicity and menopause!
One story stood out: the tale of a woman who, when asked by her husband what they would eat, gathered vegetables in her apron, cooked a simple dish, and replied, "Soufica"—"I left you some”.
This hands-on experience not only deepened our appreciation for this humble dish but also reinforced why Ikaria’s food philosophy is so important for women navigating menopause.
Hormonal balance: with its emphasis on fibre, healthy fats and fresh organic produce, it helps stabilise blood sugar and reduce inflammation
Heart and bone health: olive oil, vegetables and herbs are packed with nutrients essential for postmenopausal health
Stress-free eating: simple recipes like Soufico prove that nourishing meals don’t have to be complicated
These qualities make the Mediterranean diet a cornerstone of thriving during menopause—and Soufico is a perfect example of its power.
INGREDIENTS
2 medium eggplants, cut into discs
2 red onions, halved and cut into thick chunks
2 garlic gloves, crushed
2 capsicums, chopped roughly
2 zucchinis, halved lengthways and cut into 4
2 tsp sea salt
2-3 fresh tomatoes, chopped rough
1/2 cup olive oil
2 tsp Greek oregano (rigani)
METHOD
Channel Ikaria: picture yourself in a sun-soaked garden on the island. Gather your ingredients as the women of Ikaria have done for generations!
Layer the love: layer vegetables in a heavy-based pan, in the order of the ingredient list, then pour over the olive oil and season with salt and rigani
Cook with patience: cover and cook for 45–60 minutes at about 200 degrees in the oven
Serve simply: Garnish with fresh herbs and crumbled feta
Bringing Ikaria to YOU!
After falling in love with the magic of Ikaria during our 2023 visit, the Summit team is thrilled to announce that we’ll be returning to this breathtaking island to host an immersive 14-day retreat in October 2025.
Join us as we explore the secrets of the Ikarian lifestyle, from cooking traditional dishes like Soufico with local women to embracing the calm, connected way of life that has made Ikaria a Blue Zone.
Spaces are limited for this transformative journey—enquire now for more details and be part of an unforgettable experience! Please contact nat@themenopausesummit.com.au for more details.
