Greek Cretan Dakos: A Taste of Summer

Growing up on the island of Crete, one of my favourite dishes was Cretan Dakos. It captures everything I love about Cretan food—simple, fresh, and full of flavour. Although you can't always find barley rusk in the UK, you can actually make this dish with seeded bread too! Cretan Dakos tastes like summer on a plate.

What is Cretan Dakos?

Dakos is a traditional dish from Crete made with barley rusks, fresh tomatoes, feta cheese, and a drizzle of olive oil. This dish is not only simple but also showcases how basic ingredients can be tasty and nourishing. Dakos is often served as a meze or light meal and is a crowd-pleaser that brings the essence of the Mediterranean to your table.

Ingredients for Cretan Dakos Recipe

For two servings of Dakos, gather the following ingredients:

• 2 barley rusks (kritarokouloures) or 2 slices of sourdough bread or seeded bread

• 3 ripe tomatoes, peeled

• Extra virgin olive oil

• 30 g white vinegar

• Fresh oregano leaves

• A pinch of sugar

• Salt to taste

• 150 g crumbled feta cheese

• 50 g capers

  
  

Instructions

1. Wash and carefully peel the tomatoes with a knife.

2. Place one of the peeled tomatoes in a blender along with some olive oil, vinegar, sugar, salt, and fresh oregano leaves. Blend lightly until smooth and well combined.

3. Finely chop the other two tomatoes, keeping all their juices in a bowl.

4. Mix the chopped tomatoes with the tomato dressing from the blender.

5. Place the barley rusks on a serving plate and drizzle them with olive oil. Spoon the tomato mixture over the top, allowing the rusks to soak up the flavorful juices.

6. Just before serving, sprinkle over the crumbled feta cheese, the capers, and a few extra drops of the vinegar for an aromatic finish. Enjoy your Dakos!

   
   

Recipe Tips

• If you don’t have barley rusks, you can use whole-grain bread rusks instead. Break them into pieces by hand if you like.

• Do not soak the rusks with water! Let the tomato juices naturally soften them—that’s what gives Dakos its authentic flavour.

• Don’t skip the sugar! It balances the tomato’s acidity beautifully.

  
  

The Health Benefits of Cretan Dakos

Cretan Dakos is not just a delicious dish; it also offers numerous health benefits. The fresh tomatoes provide essential vitamins and antioxidants. Feta cheese adds protein and calcium, while olive oil contributes healthy fats. Together, these ingredients create a balanced meal that supports overall health.

A Mediterranean Classic

The Mediterranean diet is renowned for its health benefits. It promotes heart health, supports weight management, and can even help manage chronic conditions. Incorporating dishes like Cretan Dakos into your diet can be a delightful way to enjoy these benefits.

Personal Connection to Cretan Dakos

For me, Cretan Dakos is more than just a recipe. It evokes memories of family gatherings and sunny days on the beach. Each bite reminds me of the warmth and hospitality of Cretan culture. I hope that as you prepare this dish, you too can create your own cherished memories.

Conclusion

Are you looking for guidance from a registered dietitian to help with meeting your health or fitness goals or managing a health concern like type 2 diabetes? Get in touch for expert support tailored to your needs! Book your appointment here.

Joanna Tsintaris, Specialist Dietitian & Biomedical Scientist

Joanna Tsintaris is the Founder of Nourish Dietitian—an online health and nutrition clinic offering personalized 1:1 dietetic advice. She is a registered Dietitian in the UK and a Biomedical Science graduate with a first-class MSc in Nutrition and Dietetics. Specializing in weight loss and Type 2 Diabetes with an interest in sports nutrition, Joanna empowers clients to make sustainable lifestyle changes, addressing conditions like pre-diabetes, PCOS, and more. With a holistic approach, she fosters a healthier relationship with food, challenges weight stigma, and rejects diet culture. Her clinical expertise, coupled with a commitment to evidence-based practice, ensures clients receive compassionate and person-centred care. Beyond her professional pursuits, Joanna embodies the principles of holistic well-being in her own life, whether practicing yoga, enjoying brunch, or savouring moments with coffee in hand.