But the traditional Super Bowl snack lineup usually includes fried, fatty, and salty foods, which can leave you feeling sluggish the Monday after the big game. If you’re leaning towards a health-conscious watch party, then you might be wondering how to plan a healthier menu for the big game. 

You’re in the right place! Just because a snack is healthy and nutritious doesn’t mean it’s not delicious. We’re sharing a round-up of healthier Super Bowl snack ideas that are just as good (if not better!) than your traditional recipes. 

Healthy(ish) Game Day Snack Ideas

Whether you’re hosting a large group or having close friends over to watch the big game, these healthy versions of your favorite game day snacks will surely be crowd pleasers. 

Greek Yogurt Ranch Dip with Fresh Veggies

Who doesn’t love a good Ranch dip at a Super Bowl party? It’s easily one of the ultimate staples of a game day gathering. But did you know that you can make your own Ranch-flavored dip at home using Greek yogurt as the base? 

Swapping out Ranch from the bottle with a homemade Greek yogurt-based dip means less fat and more protein. And it’s super easy to make. Simply mix garlic powder, onion powder, dried dill, kosher salt, worcestershire sauce, and cayenne pepper into a bowl of Greek yogurt, and you’re good to go. 

Serve the dip with some fresh veggies like carrots, broccoli, and tomatoes, and you have a healthy version of an iconic party dish.

Air Fryer Wings

What is a Super Bowl party without wings? Just because you’re planning a healthier game day menu doesn’t mean you have to give up your favorite snacks—like buffalo wings. 

Instead of frying them, get some pre-cooked frozen unbreaded wings and pop them in the air fryer. This version has much less unhealthy fat compared to frying them in pure oil. 

And here’s the best part: you can flavor them however you want! 

Avocado Deviled Eggs

Deviled eggs are an easy, pop-in-your-mouth snack and look beautiful on a nice platter in your snack spread. However, they can be high in calories and unhealthy fats when the mayonnaise is added. That’s why we recommend swapping out that mayo for a ripe avocado. 

You’ll make your deviled eggs as normal. However, when it comes time to make the filling, mix the yolks with a large, mashed avocado until smooth. Then pipe it back into the empty shells. You can add some garlic powder, paprika, lime juice, and cilantro to boost the flavor even more. 

Healthy Spinach Artichoke Dip

Spinach artichoke dip is another one of those game-day snacks you absolutely need on your table. The good news? You can make a healthier version by swapping out the cream cheese for Greek yogurt and cottage cheese. 

Not only are these substitutes lower in calories, but they also boost the protein content. And that’s a major win when it comes to party snacks! 

For a lower calorie count, use fat-free or reduced-fat cheese as the topping. Pair it with fresh veggies and kettle chips to dip, and you have a crowd favorite!

Homemade Guacamole with Whole Grain Chips

Guacamole is always a great idea, no matter the occasion. And it’s super easy to make—and inherently healthy. Avocado is full of healthy fat, and that’s the base of this simple recipe. 

Simply mash your avocados and mix in chopped red onion, tomatoes, lime juice, cilantro, garlic seasoning, and salt. If you want a little kick, add some diced jalapeno. Serve it with whole-grain tortilla or pita chips, and you have a delicious and healthy game-day snack.

Mini Burger Skewers

Serving full burgers on buns can be a bit much when hosting a Super Bowl party. (Who really wants to grill outside in the February cold?) These mini bun-less burger skewers give you all the flavor of a burger but without extra carbs and in an easy-to-eat design. 

Make bite-sized hamburger patties and top with a small slice of cheese. Add to a skewer along with a piece of lettuce, a pickle slice, and a sliced cherry tomato.  In just one bite, you’ll have all the best flavors of a hamburger. 

Step it up a notch and have dips like ketchup, BBQ sauce, or chipotle. Your guests can customize their burger skewers with these dips to make them even more delicious.

Stovetop Flavored Popcorn

You’re probably familiar with the fact that around 14,500 tons of potato chips are consumed on Super Bowl Sunday. But potato chips are full of trans fats and unhealthy preservatives. To satisfy that salty craving, stovetop popcorn is the perfect substitute. 

Pop your kernels in a neutral cooking oil like avocado or coconut oil in a heavy-bottomed pot on the stove. Once they start popping, immediately add your flavoring. Some of the most popular seasonings include paprika, nutritional yeast (for a cheesy flavor), Ranch, or Everything But the Bagel. 

It’s the perfect snack for guests to pick at while keeping their food choices healthy—and delicious!

Mediterranean Sampler with Hummus, Pita, and Stuffed Grape Leaves

One of the healthiest food choices to serve at a Super Bowl party is a robust Mediterranean sampler. It has a little bit of everything—and a whole lot of health benefits. 

Cafesano Italian & Mediterranean Bistro puts together an amazing Dip Sampler, perfect for your big game-day party. Choose two dips, including traditional or roasted pepper hummus and tzatziki. Then enjoy them with freshly-made pita bread and savory stuffed grape leaves. 

You get those heart-healthy ingredients and a satisfying platter to serve your guests. 

No Time to Cook? No Problem! Cafesano Is Here to Help

Throwing a big game day party involves a lot of cleaning, cooking, and prepping. And sometimes, you just don’t have the time to make healthy party snacks. 

That’s where Cafesano Italian & Mediterranean Bistro can help! 

We offer catering packages that are perfect for feeding a game-day crowd. From vegetarian and gluten-free options to aesthetically appealing platters, you can feed all your guests a healthy, delicious meal. 

Check out our catering menu to see how you can make planning your healthy game-day menu even easier.

The post How to Plan a Healthier Menu for the Big Game (8 Delicious Ideas) appeared first on Cafesano.

Prioritizing family dinner during the week is important to many families—and for good reason. There are numerous benefits for children who eat with their family members most nights of the week. These include better grades (children are 40% more likely to receive As and Bs in school), improved language development, and more secure relationships with family members.

In theory, sitting down as a family after a long day at work and school is a no-brainer. However, in practicality, planning and preparing dinner to put on the table every night is a task that many parents don’t have the time (or energy) to do. 

That’s where healthy and convenient alternatives can help. 

Cafesano Italian & Mediterranean Bistro in Reston and Dulles offers easy takeout ordering to busy families in NoVa. Families who order from Cafesano can rest assured that they are feeding their children heart-healthy food made with high-quality ingredients. 

Today, we’re sharing our favorite go-to fall dishes for weeknight dinner. And here’s the best part—you can make them at home or pick them up to go at Cafesano.

Go-To Fall Dishes for Weeknight Family Meals

Fall is a time to throw on a chunky sweater and enjoy a warm meal that isn’t just comforting, but also nutritious. And when the weather gets colder, Mediterranean comfort food is a must in the fall.

Below are some meal ideas to make during the week this fall for your family.

Lasagna

Lasagna is one of those dinners that feels like comfort in a pan. Layered noodles, rich tomato sauce, creamy cheese, and maybe some hearty meat or vegetables all bake together until bubbly and golden. The smell alone can bring everyone to the kitchen.

It’s a definite go-to fall meal when the evenings get cooler and you want something warm and filling. Lasagna doesn’t just feed hungry kids after school; it feeds everyone at once, with plenty of leftovers for the next busy night. 

Pair it with a simple salad or some crusty bread, and you’ve got a complete meal without much fuss. It’s the kind of dinner that makes a weeknight feel a little more special.

If you’re too busy to make your own lasagna, order our Lasagna Emiliana: layers of fresh pasta, Parmesan cheese, meat sauce, and mozzarella cheese topped with our marinara sauce and baked.

Brick Oven Pizza

Brick oven pizza has that irresistible crispy crust, gooey cheese, and smoky flavor that makes every bite taste special. While not everyone has a real brick oven at home (although we do at Cafesano!), you can still capture that same fun and flavor by making your own pizzas together. Rolling out the dough, spreading sauce, and letting each person choose their toppings turns dinner into an activity the whole family can enjoy.

It’s the perfect way to end a long week, especially on a Friday night. Instead of rushing around, you can slow down, laugh in the kitchen, and share a meal everyone helped create. 

Chicken Fettuccine Alfredo

Chicken fettuccine Alfredo is a classic pasta dish that is both cozy and satisfying. Long ribbons of fettuccine are coated in a creamy, buttery sauce made with Parmesan cheese, then topped with tender pieces of chicken. The result is rich, comforting, and perfect for when you want something hearty without a lot of effort.

It’s a tasty and quick weeknight dinner for families. The sauce comes together quickly, the pasta cooks in minutes, and you can have everything on the table in under 30 minutes. Pair it with a side of broccoli or a crisp salad to balance out the creaminess. Whether it’s a busy Tuesday or a relaxed weekend, chicken Alfredo (also available to order at Cafesano) has a way of making dinner a little more special.

Hearty Soup and Sandwiches

There’s something timeless about pairing a warm bowl of soup with a sandwich. The classic, of course, is creamy tomato soup alongside a gooey grilled cheese. The crispy bread dipped into smooth, tangy tomato goodness is simple but unbeatable.

But there are so many other cozy combinations worth trying. A rich potato soup with a ham and cheese sandwich, for example, makes a filling dinner that feels homemade and comforting. Or try a creamy chicken and wild rice soup with a turkey club or something heartier. 

For those too busy, Cafesano offers a selection of hearty soups. 

Chicken Parmesan

Chicken Parmesan (available at Cafesano) is a true family favorite, with crispy breaded chicken cutlets topped with marinara sauce and melted mozzarella and Parmesan cheese. It’s hearty, comforting, and feels like a special meal without overdoing it.

One of the best things about chicken Parm is how versatile it is. You can serve it the classic way—over a bed of spaghetti for a cozy Italian-style dinner. Or, if you want something a little more casual, tuck it into a roll and make it into a sandwich.

Either way, it’s warm, cheesy, and filling, the kind of dish that makes everyone at the table happy.

Creamy Homemade Mac & Cheese

Creamy homemade mac and cheese is the ultimate comfort food. Tender pasta gets coated in a smooth, cheesy sauce that’s rich, velvety, and full of flavor. It’s simple to make, but it feels so much more special than the boxed version.

This dish is perfect for busy weeknights because you can make a big batch that feeds the whole family, and it reheats beautifully for leftovers. Kids love the gooey cheese, and adults appreciate how satisfying it is after a long day. 

Serve it as the main event with a side of veggies, or pair it with chicken or pork for a heartier meal. However you enjoy it, mac and cheese has a way of bringing comfort to the table.

Chicken Kabobs and Greek Potatoes

Chicken kabobs with Greek potatoes make a flavorful and fun dinner that feels fresh but still hearty. The kabobs (or skewers) are usually marinated with herbs, lemon, and olive oil, then grilled or baked until juicy and tender. Paired with crispy roasted Greek-style potatoes—seasoned with Mediterranean herbs and a squeeze of lemon—you’ve got a meal that’s both simple and satisfying. 

The prep is easy, and most of the work happens in the oven or on the grill. Plus, kids love eating food on kabobs, and parents love how balanced the meal is. Add a side of tzatziki or a fresh salad, and you’ve got a dinner that feels a little different but still family-friendly.

Try our variety of kabobs at Cafesano! 

Make Weeknight Dinners Easier This Fall with Cafesano

Busy weeknights don’t have to mean that you’re dinners are thrown together or drive-thru meals loaded with grease and empty calories. 

When you order takeout at Cafesano Italian & Mediterranean Bistro in Northern Virginia, you know you’re serving your family delicious, well-balanced, and healthy meals. Plus, you don’t have to cook and can pick it up on your way home from work. It doesn’t get better than that! 

Check out our menu to see what you and your family will enjoy tonight for a cozy fall dinner.

The post Go-To Fall Dishes for Weeknight Family Meals in NoVa appeared first on Cafesano.

Some of the most popular lunch items our customers order? Shawarma and panini. 

These delicious Mediterranean meals are the perfect grab-and-go meals for lunch. They contain delicious, heart-healthy ingredients that will keep you full until it’s time for dinner. What else could you ask for?

You’ve probably heard of a panini before, but shawarma might sound a bit new to you. If you’re feeling adventurous and want to try something new, like shawarma, and want to know more about these popular lunch items, keep on reading! 

Is Shawarma and Panini the Same Thing?

No, shawarma and panini are not the same thing. While the concept is the same—bread or wrap, meat, dressings, and vegetables—the structure, origins, and flavors are entirely different. 

That’s good news for Cafesano customers, though! You can have two completely different experiences in one place when you order a shawarma or panini. 

In this blog post, we’re diving into what exactly shawarma and panini are to help you decide which one you should order during your next visit to Cafesano.

What is Shawarma?

Shawarma is incredibly iconic because it features spit-roasted meat, typically lamb, chicken, or beef. This is when a large piece of meat is put on a vertical rotating spit and constantly cooked in a rotisserie oven. 

When it comes time to make the shawarma, the meat is shaved off in very thin slices and placed either in a wrap or on pita bread. Because of the way it’s cooked, the meat is very tender and juicy.

In the wrap, you’ll often find the shaved meat served with vegetables like tomatoes, lettuce, and pickled vegetables. Dressings such as hummus, tahini, or yogurt-based sauces like tzatziki also balance out the roasted flavors. 

Some spices you might encounter when taking your first bite of shawarma include cinnamon, nutmeg, cardamom, turmeric, and cumin. These Middle Eastern spices give the shawarma a comforting warmth overall. 

Where Does Shawarma Come From?

Shawarma is often found in Middle Eastern countries, but it originates in Turkey. Initially, it was served as street food until restaurants began serving it as dishes, just like Cafesano. However, you can still find street food stands around the world serving shawarma.

What is the History of Shawarma?

During the 19th century, a butcher in the city of Bursa, Turkey, started the idea of the shawarma meat practice. He had lamb meat that he did not want to roast whole. Instead, he removed parts of the lamb and separated the meat from the bones and muscles, and put it on an upright spit to cook. 

He would then shave off the meat a little at a time for customers who requested it. This was the birth of shawarma. 

Over the years, neighboring countries, such as Syria, Lebanon, and Jordan, adopted the practice and called the meal döner kebab. You will also see very similar items in Greece known as a gyro. 

As immigrants from countries like Turkey, Greece, and Lebanon moved to countries in Europe and the Americas, they brought along shawarma. It became very popular in countries like Germany and Switzerland, with the large Turkish community that moved there. 

Today, you will find many versions of shawarma, especially vegetarian versions. Some restaurants serve vegetarian meat substitutes or replace the meat with falafel, which are fried chickpea balls. 

What is a Panini?

A panini is a sandwich that is either served warm or grilled. It usually uses Italian bread, such as ciabatta, and contains sliced deli meat or sometimes cooked meats, vegetables, cheese, and dressing. 

There are a ton of different varieties of panini available, especially at Cafesano. Whether you’re craving a Roasted Turkey BLT or a Grilled Chicken Pesto, there is a panini for every craving! 

Where Does Panini Come From?

Panini originates from Northern Italy. Actually, in Italian, panini means “little bread” or “little roll.” This is because the panini sandwich would be made with little bread rolls and filled with meat or vegetables. 

What is the History of Panini?

Panini is actually much more recent than you might think! While Italians had been filling bread with things like meat for centuries, the first paninoteche, or panini restaurant, first opened its doors in the 1960s in Milan. 

It became an extremely popular lunch item for Italians in the 1960s and 70s. More and more paninoteche started popping up in Milan and around Italy. Then the panini became popular in the United States in the mid-1970s and 80s. 

But here’s a fun fact: The sandwich press, used to warm up paninis, has been around since the 1920s. It was first invented by Thomas Edison but was discontinued in the 1930s. It wasn’t until 1974 that the panini press that we know and love came on the market. 

Are Shawarma and Panini Healthy Choices?

There are so many different types of shawarma and panini that you can choose from, especially when browsing the Cafesano menu. 

You can choose a shawarma or panini to meet your dietary restrictions, whether that means you’re gluten-free or vegetarian. (And remember, the more veggies the healthier it usually is!)

Shawarma and panini both offer balanced nutrients that won’t just satisfy your taste buds, but also fuel your body with the energy it needs to finish out your day. 

Shawarma or Panini: Get the Best of Both Worlds at Cafesano 

It’s difficult to find a Mediterranean restaurant that serves both shawarma and panini on its menu. That’s why so many people choose to come to Cafesano Italian & Mediterranean Bistro! 

There is a dish for everyone to enjoy. Whether you’re looking for a hearty salad, a comforting pasta dish, a pizza to share, or a flavorful shawarma or panini, you can get it here! 

Stop by one of our Northern Virginia locations to dine in and enjoy the welcoming atmosphere. Or place an order for pickup and bring home a delicious ready-to-eat meal. 

The post Shawarma or Panini? The Choice is Yours at Cafesano in Northern Virginia appeared first on Cafesano.

Known as a country with some of the best and healthiest cuisines in the world, Greek salad is a staple dish in any Greek restaurant or household. But, did you know Greek salad, packed with health benefits, has been around for less than 100 years?

While a classic, this delicious and refreshing salad has humble origins and was strategically created by a restaurant owner in Athens. 

Before you order your next Greek salad from your favorite Mediterranean restaurant (Cafesano, maybe?) or visit this gorgeous country on vacation, here is everything you should know about the dish. 

A Brief History of Greek Salad

Before we can dive into the history and creation of Greek salad, we have to travel back a couple of centuries to the introduction of the tomato. 

Tomato seeds originate in the Americas. They were brought back to Europe by conquistadors in the 16th century. Although, they didn’t make their way to Greece until 1818, just a couple of years before their war of independence from the Ottoman Empire. 

Even during the time after the war, Greeks were suspicious of the round red fruits because of their resemblance to Deadly Nightshade, and they were used more for decoration. 

Eventually, the Greeks accepted tomatoes into their diets and incorporated them into their meals. In fact, during the early 20th century, field workers would bring whole vegetables, such as cucumbers, onions, bell peppers, and tomatoes, wrapped in a tablecloth for lunch and bite directly into them – no cutting required! 

Their city-dwelling counterparts would chop up the vegetables and mix them in a bowl with olive oil. 

This is the earliest form of a Greek salad. 

The official Greek salad was introduced in the 1960s by a restaurant owner in Plaka, a stunning neighborhood in Athens sitting at the foot of the grand Acropolis. At the time, the government placed a price cap on how much restaurants could charge for salads that used critical ingredients to be fair to the consumer. 

In a business move that would change Greek cuisine forever, the restaurant owner added a block of feta cheese to the salad to avoid the price cap and in turn created the world’s first Greek salad. 

What Ingredients Are in a Greek Salad?

Greek salads are known for having fresh, crunchy, and savory ingredients. 

In a traditional Greek salad, the following ingredients are used:

• Cucumbers
• Tomatoes
• Green Bell Pepper
• Red Onion
• Kalamata Olives
• Feta Cheese
• Oregano
• High-Quality Olive Oil

You’ll notice that an authentic Greek salad doesn’t use lettuce. This is mostly because the ingredients grow during the summer while lettuce is a winter vegetable in Greece. 

However, when enjoying a Greek salad outside of Greece, you will often find it mixed in with a bed of romaine lettuce for some extra crunch. 

Regional Variations of Greek Salad

Speaking of different ways to make Greek salad, there are different variations even throughout the country of Greece! 

In Crete, the largest island in Greece, a Greek salad is often served with rusk, which is a double-baked crunch bread made from whole wheat flour or barley. Think of it as a large crouton. 

On the small island of Tinos, just north of the famous Mykonos, Greek salad is made with capers, banana peppers, and sometimes even fresh seaweed for some extra saltiness. 

The islands of Paros and Naxos will add cubes of watermelon to sweeten the salad, especially during the summer months. 

And in the north of Greece, you will find Greek salad made with parsley. 

While the traditional Greek salad is made of eight main ingredients, it is very common to see different methods and variations based on the location. 

So, adding lettuce to your Greek salad doesn’t make it any less of a delicious Greek salad! 

Is Greek Salad Healthy?

If this authentic dish sounds delicious, then you’re gonna love what we have to say next – Greek salad is inherently healthy! 

As a staple dish in the Mediterranean diet, the healthiest diet in the world, Greek salad is made with fresh vegetables, heart-healthy fats, and low-calorie ingredients. 

It includes all the food groups – protein (feta cheese), healthy fats (olive oil), and vegetables. Serve with some toasted ciabatta or croutons and you’ll have your carbs there too! 

Did you also notice that it’s a great vegetarian option? 

Greek salad is a quick, delicious, and healthy dish that you can enjoy for lunch, dinner, or as a side to your entree. 

Enjoy Your Next Greek Salad at Cafesano Italian & Mediterranean Bistro

After reading about a Greek salad you’re probably craving one, right?

Well, we have some good news for you! 

Cafesano Italian & Mediterranean Bistro serves the best Greek salad in Northern Virginia. 

Made with fresh, local produce and top quality and aromatic olive oil over a bed of romaine lettuce, you’ll satisfy your craving in no time. Plus, you’ll get to enjoy a freshly toasted warm ciabatta roll on the side, perfect for soaking up that leftover olive oil and tomato juice. 

The minute you take your first bite, you’ll feel transported to a local Greek taverna in the old country. 

Whether you’re satisfying a Greek craving or looking for a quick, delicious, and healthy meal to take home to your family, Cafesano is the answer! 

Serving high-quality Mediterranean and Italian dishes, our menu has something for everyone to enjoy at Cafesano. 

Check out our lunch and dinner menu or come in for a night out on the town at Cafesano today! 

The post Everything You Wanted to Know About Greek Salad appeared first on Cafesano.

In some cases of eating out, your dish could actually be healthy for your heart and overall health. 

That’s exactly what you can expect when you order a deliciously crafted meal with natural ingredients from Cafesano Italian & Mediterranean Bistro in Dulles Town Center. 

Inspired by old-world style Italian cooking and Mediterranean traditions, Cafesano’s talented chefs prepare heart-healthy and delicious meals for our patrons in the area. 

Combining fruitful and comforting flavors along with the incredible health benefits of the Mediterranean diet, choosing to dine at Cafesano is choosing a heart-healthy meal that your body and family will thank you for. 

What is the Mediterranean Diet?

The Mediterranean diet is considered to be one of the healthiest diets in the world. Originating from the Mediterranean part of the world, including Greece, Italy, Spain, Lebanon, and Egypt, the diet is full of essential nutrients and delicious food groups. 

You may be familiar with the infamous Blue Zones, or specific areas in the world where it isn’t uncommon for people to live to be over 100 years old and in great health. Two out of the five original Blue Zones are in the Mediterranean: Sardinia, Italy, and Ikaria, Greece. 

One of the major factors of the incredible longevity in these areas is due to the Mediterranean diet. 

The Mediterranean diet is a mostly plant-based diet, focusing on including plenty of fruits, vegetables, whole grains, poultry, fish, legumes, nuts, seeds, low-fat cheeses, wine, and olive oil. 

It limits the consumption of red meat, fatty cheeses, and processed foods. 

Some typical dishes that abide by the rules of the Mediterranean diet include baba ghanoush, stuffed grape leaves, falafel, Greek salad, and pasta dishes. 

It’s also a great diet for vegetarians and pescatarians to follow, thanks to the protein found in fish, whole grains, and legumes. 

Benefits of the Mediterranean Diet for Your Heart

Now that you’re thinking about all of the delicious Mediterranean meals you can enjoy at Cafesano let’s dive into the heart health benefits each dish can provide. 

Reduced Risk of Heart Attack

In a study conducted on over 7,000 participants at risk of cardiovascular issues, there was a 30% decrease in the chances of heart attacks, strokes, and death when they followed the Mediterranean diet. 

The abundant portions of healthy fat from olive oil and nuts played a crucial role in the results of healthy hearts. 

In many modern diets, people are afraid to consume foods that have a high-fat content, such as olive oil and handfuls of nuts. But the Mediterranean diet removes this fear with the astounding impact on heart health. 

Prevents Heart Disease

Additionally, for those who are at risk of developing heart disease, especially if it runs in the family, the Mediterranean diet can prevent it from developing. 

Consuming plentiful servings of fruit, vegetables, lean proteins, whole grains, nuts, olive oil, and legumes can positively impact your heart function. A healthy heart means better overall health and keeps you feeling great! 

Even better news; the Mediterranean diet encourages you to enjoy a glass of red wine with a meal. That glass of wine contains antioxidants that can help prevent coronary heart disease (CHD) from developing. 

More Effective – and Enjoyable – Than a Low-Fat Diet

When people think about diets, they often imagine themselves feeling hungry and unsatisfied, making sacrifices for their health. 

This is often common when people try low-fat diets to improve their heart health. But the good news is that the Mediterranean diet, which is full of healthy fats from olive oil and nuts, is more effective at preventing cardiovascular incidents than a low-fat diet.

Consuming four tablespoons of extra virgin olive oil and a handful of nuts daily, along with fruits, vegetables, and lean protein, is much better for your heart health than limiting yourself to eating low-fat foods. 

Fill Your Heart with Good Nutrients and Great Memories 

Going out to eat or ordering in from your favorite restaurant is about more than just making sure your stomach is satisfied with delicious food. It’s about spending time with friends and family while making good memories. 

When you visit Cafesano’s locations, embellished with rustic Mediterranean interiors and elegant place settings, you create memories. Whether you’re celebrating a birthday, engagement, promotion, or simply catching up with an old friend, Cafesano’s Mediterranean cuisine fills your heart with healthy nutrients and great memories with loved ones. 

Don’t let ordering takeout for a movie night with your loved one make you feel guilty. Cafesano’s Mediterranean-inspired meals are heart-healthy and made from farm-fresh ingredients. 

Say goodbye to the stigma that eating out is unhealthy. Cafesano cares about your health and your taste buds!

Choose the Heart Healthy Option with Cafesano Italian & Mediterranean Bistro

Satisfy your craving for a warm dish of spaghetti and meatballs or the crisp crunch of a Geek salad, and come visit us at Cafesano Italian & Mediterranean Bistro in Dulles Town Center. 

Don’t have time to sit down for a meal in our beautiful dining room or open terrace? We’ve got you covered with quick and easy takeout for you to enjoy a high-quality meal in the comfort of your home after a long day at work. 

Speaking of work, you can also enjoy our heart-healthy meal options at your next corporate event with our outstanding catering services.

At Cafesano, we’ve got it all: good food, friendly staff, convenient ordering options, and, of course, heart-healthy meals.

The post Cafesano: The Heart-Healthy Choice for Eating Out in Dulles, VA appeared first on Cafesano.

Meet Cafesano – your gateway to an extraordinary culinary experience right in the heart of Dulles Town Center. 

Offering a mouth-watering array of healthy and vibrant Mediterranean and Italian dishes, Cafesano is not just a restaurant; it’s a way to taste the world without stepping foot on a plane through healthy takeout food. 

Say goodbye to drive-thru dinners wrapped in plastic sheets and flimsy paper bags that grease leaks onto your passenger seat. Instead, say hello to sustainably packaged, healthy takeout food made from fresh and natural ingredients from Cafesano Italian and Mediterranean Bistro!

Why Choose Healthy Takeout Food?

In the rush of our daily lives, it’s easy to default to convenience and overlook the importance of a healthy diet. However, a commitment to nutritious eating can do wonders for your overall health and well-being. 

Healthy takeout food offers a unique solution, giving you the convenience you need without the guilt that often accompanies typical fast food.

But when we say healthy, what do we mean? 

Enter the Greek and Italy-inspired Mediterranean diet, a balanced eating plan brimming with fruits, vegetables, lean proteins, and heart-healthy fats. 

A diet based on these principles can help maintain a healthy weight, support heart health, and even enhance longevity – but more about that later! 

Cafesano: Bringing Mediterranean and Italian Flavors to Your Kitchen Table

At Cafesano, we marry convenience and health, serving up fresh, flavor-packed dishes that don’t compromise your wellness. 

Inspired by the decadent flavors of Greek and Italian cuisine curated over hundreds of years using fresh, local ingredients, Cafesano will surely take your tastebuds across the Atlantic to romantic countries that appreciate food like no other. 

Whether you’re vegetarian or an omnivore, our inclusive menu ensures there’s something for everyone to enjoy. 

A Look at Cafesano’s Healthy Offerings

From our creamy hummus, prepared from chickpeas and olive oil, to the smoky baba ghanoush, each dish is crafted with attention to detail and a dedication to authenticity. 

Our vegetarian options go beyond just salads; try our avocado and lemon tahini wrap for a fresh and tangy treat or our earthy and hearty falafel. There’s truly a delicious and healthy option for everyone on our menu.

Our arugula salad, with its peppery bite and fresh house dressing, is a perfect side to our well-seasoned and succulent shawarma. 

But it’s not just our vegetarian offerings that shine. Our grilled chicken, steak, salmon, and shrimp skewers are a surefire favorite. They pair perfectly with grape leaves or grilled pita. 

At Cafesano, we ensure every dish contributes to a balanced and satisfying meal.

Benefits of a Mediterranean Meal

But what makes a Mediterranean meal so special? This diet emphasizes heart-healthy fats, lean proteins, and a rainbow of fruits and vegetables. 

Not only are these meals bursting with flavor, but they also provide a plethora of nutrients. From omega-3 fatty acids found in olive oil and fish to the antioxidants in fresh produce, every bite contributes to your health.

At Cafesano, we align our menu with these principles, creating meals that not only satiate your hunger but also nourish your body. 

Eating with us means embracing a lifestyle of wellness without skimping on taste or satisfaction. Plus, you’ll never feel guilty about ordering takeout in Dulles, Virginia, again when you choose Cafesano! 

Cafesano Prioritizes Fast and Friendly Service

Our commitment to our customers doesn’t stop at the food. 

We pride ourselves on our warm, welcoming service. Each member of our staff undergoes intensive training to ensure your experience is enjoyable from the moment you step through our doors or pick up the phone. 

Our kitchen staff is culinary maestros, optimizing processes to ensure that your food is prepared freshly, swiftly, and with the utmost care.

When you walk through our doors to grab your healthy takeout food, you can count on a friendly face with a big smile waiting to hand over your order. 

Healthy Takeout Made Easy with Cafesano

For those days when cooking seems like a chore, or you simply want to try something new, Cafesano makes healthy takeout easy. 

We’re located conveniently in Dulles (with another location in Reston), ready to prepare your meal for a quick and easy pickup. Whether you’re running home late from work or don’t mind taking a drive in your sweatpants to our location, takeout from Cafesano is always fast, simple, and delicious.

Simply call ahead after perusing our online menu or place your takeout order right on our website, and we’ll have it packed up, still warm, and ready to arrive at your kitchen table for you and your family to enjoy together.

Healthy Takeout in Dulles Town Center

Choosing healthy takeout food in Dulles, Virginia, has never been easier, or tastier. At Cafesano Italian & Mediterranean Bistro, we’re proud to serve meals that not only taste great but are good for you. 

With our friendly service, fast preparation, and dedication to the nutritious and delicious principles of Mediterranean and Italian diets, we offer a healthier alternative to the usual chain or fast food restaurant.

So why not treat yourself? Come taste the flavors of ancient Greek and contemporary Italy with us. 

Order from Cafesano for your next meal, and elevate your takeout experience.

We promise, your taste buds (and your body) will thank you.

Start your healthy takeout food order from Cafesano today!

The post No-Guilt Healthy Takeout Food in Dulles, VA appeared first on Cafesano.

While the gluten-free diet’s popularity may be part of a fad for some and an effective weight-loss method for many, there are also health conditions that require gluten-free dining, namely celiac disease.

Those who live with celiac disease cannot properly digest foods with ingredients containing gluten.

According to the Celiac Disease Foundation, the only treatment for those with celiac disease is a gluten-free diet.

So What is Gluten Exactly?

Gluten is a protein found in wheat and other grains. It is the component in wheat that gives dough its elasticity. Popular foods that contain gluten in the ingredients include:

• Bread
• Baked Goods and Desserts
• Pasta
• Pizza
• Some Soups and Roux
• Some Sauces and Salad Dressings
• Beer

Now, imagine the challenge of dining out at an Italian or Mediterranean restaurant without being able to eat bread or pasta! No pizza, no pasta, no shawarma, no pita – so many delicious foods that exemplify what we love about Italian and Mediterranean cuisine are out of the question for some.

But gluten-free diners can rejoice – with a little bit of creativity, there are still great gluten-free menu options for you to enjoy that satisfy your appetite and warm your heart like so many foods from the Mediterranean are known to do.

Here are a few ways you can enjoy classic Mediterranean and Italian dishes without compromising your gluten-free diet:

Start Your Meal with Chickpeas

The best news we have for gluten-free diners: you do not have to sacrifice one of the greatest staples in Mediterranean cuisine — the chickpea.

Chickpeas are a great factor in gluten-free dining because they’re a delicious and nutrient-rich ingredient that can be used in a variety of dishes.

Arguably, the best way to start your gluten-free meal is with hummus. Hummus is made with pureed chickpeas, tahini, fresh lemon juice and garlic and dressed with extra virgin olive oil – all gluten-free ingredients!

For added variety, red pepper hummus is a great way to spice up the gluten-free menu and quell any thoughts that gluten-free diets don’t have enough flavor.

Our red pepper hummus contains all the same ingredients as our traditional hummus, but with roasted red pepper and jalapeños blended in.

Be sure to request that your hummus or any appetizer you choose is served with sliced vegetables instead of pita bread.

No Bread Baskets, No Problem

The hardest part of dining out on a gluten-free diet hits you when you walk in the door.

There’s almost no greater entry into any Italian restaurant than when you’re hit in the face with the smell of fresh baked bread.

But for those who cannot reach for the dinner rolls, soup and salad are two delicious and popular starters that offer a satisfying alternative to get you ready for the main course of any meal.

It’s very important to include vegetables in your gluten-free diet as much as possible since cutting out gluten can sometimes mean cutting out foods with nutritional benefits despite their gluten content.

Beginning your meal with soup and salad can add some serious portions of vegetables to your lunch or dinner.

Our Signature Salad is loaded with vegetables including romaine lettuce, artichokes, tomatoes, cucumbers, kalamata olives, red onion and avocado (which also adds some healthy fats into the mix).

Pairing soups and salad also bring great balance to any meal with tasty dishes that are both hot and cold. Pairing the Signature Salad with a vegetable soup or gazpacho brings so much flavor to the table and, together, they could even stand alone as a quick lunch. Just make sure you ask your server to skip the croutons or ciabatta bread that come on the side.

Served on Skewers

When looking for a tasty gluten-free entree, it is hard to imagine a more satisfying option than grilled meat and vegetable kabobs.

Once again, as a gluten-free staple to Mediterranean cuisine, kabobs allow you to cut the gluten out of your diet without cutting out the flavorful and fresh dishes on our menu you’ve known and love.

Like many of the gluten-free menu items we’ve recommended so far, Kabobs are versatile so they add variety to your diet.

Kabobs are a great main dish and can be done with Chicken, Steak or Shrimp and can even be done with just veggies. Served with rice, salad and tzatziki sauce, Kabobs bring out all of your favorite Mediterranean flavors in a single, hearty dish that will leave you satisfied.

Bonus: Grilled skewers also allow you to add a protein-filled and tasty side item to nearly any other item on our menu. Marinated and grilled chicken, steak and shrimp skewers offer a variety of flavor profiles that are certain to please even the most discriminating palate.

Satisfying Sides

Although you have to nix the bread, having a side of rice can help replace the carbohydrates lost when cutting out bread and wheat from your diet. For some, a warm bowl of basmati rice can be just as comforting as fresh baked bread and rice can be universally applied to many dishes in the same way as pasta.

If you’re looking for an authentic Mediterranean side to complete your gluten-free meal, our Stuffed Grape Leaves are a tasty and nutritious side dish. Grape leaves are a popular Lebanese menu item, rich in vitamins and minerals including vitamins C, E, A, K, B as well as iron, fiber and magnesium. Like many heart-healthy foods in the Mediterranean Diet, grape leaves have no cholesterol and are very low in sodium.

Gluten-Free Dining in Northern Virginia

Whether trying to adjust to life with celiac disease or simply trying to remove gluten from your regular diet, there are plenty of fresh, tasty, gluten-free options for you to enjoy at Cafesano.

Located in the heart of Reston, VA, you can browse our menus online and consult our gluten-free menu whether you’re dining in or ordering take-out.

The post Italian & Mediterranean Dining Offers Gluten-Free Options appeared first on Cafesano.

The truth is that eating healthy doesn’t have to fly out the window because you’re ordering takeout. With a few strategies (like following our rules for ordering healthy takeout), you can enjoy your favorite meals without the post-meal regret.

We’re breaking down simple, practical rules to help order no-guilt healthy takeout food. Your meal can actually support your health goals and still taste good. Whether you’re a regular at your local fast-casual spot or scrolling through delivery apps, these tips will help you order healthy takeout.

Why Healthy Takeout in NoVa is Possible (and Necessary)

We live in a world where takeout is basically a food group. In fact, studies show that over 47% of adults pick up takeout and 37% order delivery at least once a week. 

And while it’s convenient, it can also be a fast track to extra calories, salt, sugar, and not-so-great choices—unless you follow some rules for ordering healthy takeout.

But here’s the good news: more restaurants, especially fast-casual spots right here in Reston, VA, are offering healthier options than ever before. You just need to know what to look for and how to order. 

9 Rules for Healthy Takeout in Northern Virginia

Before you order your next takeout meal, make sure to review these rules to help you make healthier, smarter choices. 

1. Prioritize Grilled, Baked, or Steamed Over Fried

Fried food might taste amazing, but it’s usually a one-way ticket to excess calories, unhealthy fats, and that too-full, sluggish feeling. The easiest upgrade? Look for dishes that are grilled, baked, roasted, or steamed. These cooking methods keep flavor intact without drowning your food in oil.

When scanning the menu, keywords to look for: grilled, oven-roasted, baked, steamed, or broiled. Red flags? Anything labeled: crispy, battered, or deep-fried. Those are code for “extra grease incoming.” 

For example, at Cafesano: Italian & Mediterranean Bistro, we offer grilled chicken kabobs over fried shawarma. Still flavorful, but much lighter. 

2. Skip the Heavy Sauces and Dressings

Sauces can be sneaky. That creamy chipotle drizzle or ranch on your salad? Delicious, sure, but also packed with calories, sugar, and fat that can turn an otherwise healthy meal into a nutritional landmine. 

Instead, ask for sauces and dressings on the side. This lets you control how much you use. You’ll be surprised at how little you actually need. And when possible, swap creamy options for lighter ones, such as vinaigrettes, lemon juice, or olive oil.

3. Control the Portions

Portion sizes at most takeout spots are pretty generous. In fact, a study shows that half of Americans want smaller portion sizes. 

Instead of powering through the whole thing in one sitting, try splitting your order in half right away. Box up the rest for later, or share with someone. If you’re dining solo, think of it as a built-in lunch for tomorrow. 

Another trick? Skip the combo meals and sides you don’t really need. Just because it comes with fries and a drink doesn’t mean you have to say yes. Being mindful of portions keeps you satisfied without overdoing it. 

4. Balance Your Plate with Veggies, Protein, and Whole Grains

The healthiest meals usually follow a simple formula: half veggies, a quarter lean protein, and a quarter whole grains. When ordering takeout, aim for a balance that keeps you full, fueled, and feeling good.

Look for meals that load up on fresh vegetables, include grilled proteins like chicken or shrimp, and offer complex carbs like brown rice, quinoa, or whole wheat wraps.

This is something Cafesano is proud to do. Our Mediterranean meals are built around this exact combo. We use fresh veggies, grilled meats, fiber-rich grains, and heart-healthy fats like olive oil and hummus. 

5. Watch for Hidden Calories in Beverages

You might be making all the right choices with your meal, only to undo them with your drink. Sugary sodas, sweet teas, lemonades, and even some smoothies can sneak in hundreds of empty calories. 

Stick to the basics: water, sparkling water, unsweetened iced tea, or even infused water with lemon or mint. These keep you hydrated without the sugar crash. 

6. Customize Your Order

When you ask to swap things out in your meal, you’re not being picky, you’re being healthy! Most restaurants (especially here at Cafesano) are happy to make simple swaps or adjustments. All you have to do is ask.

Want grilled instead of fried? No problem. Extra veggies instead of rice? Totally doable. Dressing on the side? Of course. You don’t need to settle for exactly what’s on the menu. 

At Cafesano, customization is part of the experience. You can build your own bowl or salad, swap sauces, choose your protein, and get exactly what fits your tastes and goals. 

7. Avoid Empty Carbs

We all love a warm pita or a side of fries now and then. But refined carbs like white bread, white rice, and fried sides don’t offer much in the way of nutrition. 

Try upgrading to whole grains when you can. Choose brown rice, quinoa, or whole wheat wraps. Or skip the carb base altogether and go with a salad or veggie bowl. 

Cafesano makes it easy to avoid the usual traps. Our bowls come with options like romaine, arugula, and brown rice. Plus, you can always swap out white pasta for whole wheat—not a problem!

8. Don’t Order While Hungry

You know that feeling when you’re starving and suddenly everything on the menu looks amazing? That’s when good intentions go out the window. Ordering takeout while you’re overly hungry usually leads to impulsive choices. 

Instead, try to look at the menu ahead of time and make a decision before you’re hungry. Planning ahead doesn’t have to be complicated. It just keeps you in the driver’s seat instead of letting cravings take the wheel.

9. Choose Restaurants That Align with Your Goals

Some restaurants just aren’t set up for healthy choices. And that’s okay… sometimes. But if you’re ordering takeout regularly, it helps to stick with spots that make it easier to eat well.

Look for restaurants that offer fresh ingredients, customizable meals, whole foods, and cooking methods that don’t rely on deep-frying. 

Cafesano keeps this in mind. Our Mediterranean-style menu is packed with grilled proteins, vibrant veggies, whole grains, and bold flavors that don’t rely on processed shortcuts. 

Whether you’re low-carb, gluten-free, or just trying to eat cleaner, you have options at Cafesano. 

Order Your Next Healthy Takeout Meal from Cafesano in Reston, VA

Takeout doesn’t have to be a guilty pleasure. With just a little awareness and a few smart tweaks, you can turn your order into something that supports your health, without sacrificing flavor or satisfaction.

Remember, it’s not about being perfect. It’s about making better choices, one order at a time. Whether you’re swapping fries for salad, asking for dressing on the side, or choosing grilled over fried, every little move adds up.

And if you’re looking for a place that makes healthy takeout easy, Cafesano has you covered! With Mediterranean-inspired meals packed with fresh ingredients and flexible options, eating well on the go has never been simpler.

Check out our menu and order online today. Your body (and your taste buds) will thank you! 

The post 9 Rules for Ordering Healthy Takeout Options in Northern Virginia appeared first on Cafesano.

We’ve discussed the benefits of following the guidelines of the Mediterranean diet, and provided you with a basic shopping list to get you started.

We’ve also discussed how to incorporate legumes, fresh vegetables, and fruits into your everyday diet.

For July, we are focusing on the importance of nuts, seeds and olive oil, all of which are sources of healthy fats in the Mediterranean Diet, as well as other key nutrients.

While an important component on the Mediterranean Diet Pyramid, it is important that as you incorporate more nuts, seeds, and olive oil into your diet, that you do so with moderation.

The What & Why of Nuts & Seeds & Olive Oil

There is a reason why birds love nuts and seeds in the winter. Nuts and seeds provide energy in the form of healthy fats.

Certain nuts contain nutrients that help control blood pressure and help prevent certain cancers. New studies suggest that some compounds found in nuts can help prevent Alzheimer’s disease.

Other nutrients found in nuts and seeds include:

• Vitamin Bs – help break down carbohydrates and produce energy in the body
• Copper and Iron – essential in red blood cell formation and production
• Calcium and Fluoride – contribute to healthy bones and teeth

Nutrients found in olive oil include:

• Vitamin E – an antioxidant that maintains the integrity of cell membranes
• Vitamin K – helps build strong bones and prevent heart disease
• Foleic acid – reduces blood pressure

The primary fat in nuts, seeds, and olive oil are monounsaturated fatty acids (MUFAs) which can help lower your risk of heart disease by lowering the levels of bad cholesterol in your body. Recent studies indicate that MUFAs might actually help control insulin and blood sugar levels.

Did You Know?

• Cashews belong to the same plant family as poison ivy. Don’t worry, though! Their poison is stored in their shells, which is why you never see cashews in the shell.
• Almonds may help increase the amount of healthy bacteria in the digestive system.
• Studies indicate that pistachios can help lower daily stress levels.
• Pistachios have a colorful history. They are one of only two nuts mentioned in the Bible and, according to legend, they were declared royal food by Queen Sheba.
• The walnut is the only nut to contain omega 3 fatty acids.
• Many nuts and seeds are used to make vegan dairy products.
• There are olive oil bars, like there are wine bars. The taste of olive oil depends on a variety of factors including harvest date, type of olives, and growing conditions. There are also a variety of olive oils that have been infused with different combinations of herbs and spices.
• It takes olive trees approximately 5-8 years to produce their first crops
• Olive oil can be the feature ingredient in many dishes. For example, there are several recipes online for olive oil cakes.

10 Quick Ways to Add Nuts, Seeds & Olive Oil to Your Diet

• Switch out your normal bowl of cereal two times a week for a bowl of homemade granola or flax seed oatmeal. (See Recipe Below)
• Add pine nuts, sunflower seeds, cashews, or almonds to your favorite salads and pastas.
• Snack on nuts, seeds, or trail mix instead of potato chips.
• Try SunButter (made from sunflower seeds) or almond butter instead of your regular PB&J.
• Swap coconut or almond milk for regular milk in your favorite recipes.
• Substitute rice with quinoa as a side dish.
• Swap olive oil for butter, margarine, or vegetable oil in recipes.
• Create your own salad dressing by mixing olive oil with balsamic vinegar, salt, pepper, and garlic.
• Add slivered almonds to steamed vegetables like green beans.
• Replace breadcrumbs with chopped almonds or pistachios when breading meats for recipes.

Real-World Recipes: Cooking with Nuts, Seeds, & Olive Oil

We’ve been showing you easy, less expensive ways of making popular health food items you find at the grocery store. We’ve shown you how to make roasted chickpeas for snacking, and veggie burgers for a heartier meal. This month we are going to show you how to make your own granola: perfect for snacking or for topping yogurt for an energy-packed breakfast.

Homemade Granola Recipes

Much like our recipe for roasted chickpeas, our recipe for homemade granola acts as a general base. You can then add different herbs, spices, and other flavor combinations to make it your own.

To save money, buy the key ingredients of granola in bulk from your local grocery store.

You will need brown sugar, rolled oats, almonds, pumpkin or sunflower seeds, and wheat germ.

Mix together your primary ingredients and your selected flavorings* with a tablespoon or two of olive oil.

Spread out over a parchment paper lined cookie sheet and bake for about a half hour at 325⁰F.

*Note: Wait until after baking to add flavorings like dried fruit and edible flowers.

Suggested Flavor Combinations:

Orange & Vanilla: orange zest, orange juice and vanilla extract

Honey & Lavender: dried lavender, vanilla extract and a bit of honey

Cashews & Coconut: cashews, shredded coconut and maple syrup

Cranberry & Cinnamon: dried cranberries, cinnamon and honey

Pumpkin Spice: cinnamon, nutmeg, ginger, and maple syrup

Apple Pie: dried apples, cinnamon, walnuts, vanilla extract, and simple syrup

Already Got Breakfast Covered?

Look for recipes that feature nuts and seeds, like some pasta dishes, for dinners or even recipes to make your own nut butters for snacks.

Also try making your own infused olive oil to add more flavor to your recipes.

Too Hot to Cook? No Problem.

Cafesano serves up fresh, flavorful Mediterranean and Italian dishes daily for our neighbors in Northern Virginia with lots of light and healthy menu options perfect for a warm summer day.

Whether you’re on your lunch break, running errands with your family, or even looking for a special treat for your employees and co-workers, Cafesano has you covered.

We offer a wide variety of menu selections that are sure to satisfy any palate (and most dietary restrictions too)!

If you prefer, our online ordering system makes it easy for you grab a healthy meal for carry out. Our online ordering system keeps a record of what you ordered previously so your future orders will be even easier and quicker.

The post Nuts, Seeds, and Olive Oil: The Healthy Fats of the Mediterranean Diet appeared first on Cafesano.

in order to live a long and heart-healthy life.

So far, we’ve discussed legumes and fresh veggies. Now is the perfect time to discuss fresh fruit, considering we are just about to go into the barbeque and picnic season and fruits are always a refreshing treat.

The What & Why of Fresh Fruit

The most colorful of the Mediterranean food groups, fresh fruit adds a variety of flavors and textures to the diet.

You can choose to add traditional Mediterranean fruits like dates, figs, apricots, grapes, and pomegranates, or you can choose fruit from the tropics like, bananas, mangoes, and papayas.

You can even go all American with apples, blueberries, and cherries. The possibilities are virtually endless when it comes to choosing and eating fresh fruit!

You probably know that citrus fruits are good sources of Vitamin C, which is helpful for your immune system.

But did you know that many fruits contain other vital nutrients including:

• Vitamin A – which helps eyesight and maintains cell growth and division.
• Potassium -which helps break down carbohydrates and control the electrical activity of the heart.
• Fiber – which helps with maintaining a healthy weight and assists the digestive process.
• Antioxidants – which can help prevent coronary heart disease and some cancers.
• Folate (folic acid) – which helps tissues and cells to grow and function properly.

The trick is to try and eat fruit without added sugar. So if you are considering adding a daily dose of fruit to your diet, be aware of a few things:

• If buying canned fruit, like peaches, avoid the ones that are stored in syrup.
• If you want to drink your fruits, it is better to juice them yourself. Fruit juice from the grocery store is rarely 100% juice and usually contains added sweeteners.
• If you’re a die-hard PB&J fan, look for whole fruit preserves, rather than sugary jellies and jams.

Did You Know?

• The most expensive fruits ever sold were two Japanese Yubari cantaloupes. A pair once sold at auction for $23,500!
• One pomegranate can hold more than 1,000 seeds!
• Typically the most nutritious part of a fruit is its skin or rind.
• Apricots are a good source of iron.
• Olives and avocados are considered fruits.
• Most fruits are virtually sodium-free.
• You can rinse pesticides from your fruit by using a mixture of one part vinegar and 9 parts water.
• Fruits aren’t just for dessert! You can make savory entrees with the right fruits and proteins. (See recipe below)

10 Quick Ways to Add Fresh Fruit to Your Diet

• Instead of butter, use a banana for your cookie and cupcake recipes.
• Make smoothies with your favorite fruits instead of drinking soda.
• Try adding apricots or cherries to grilled chicken and steaks.
• Add slices of apple, or whole strawberries to your favorite breakfast cereal.
• Add slices of peaches, mangoes, or whole blackberries to your favorite iced teas.
• Snack on sliced oranges, blueberries, or grapes instead of candy.
• Replace mayonnaise on your sandwiches with avocado slices.
• Serve fresh fruit for desert at family gatherings.
• Add slices of pears, apples, or dates to your favorite salad.
• Freeze whole, peeled fruits, or fruit purees to enjoy in the summer instead of ice cream.

Real-World Recipes: Cooking with Fresh Fruit

Previously, we showed you how to put your own spin on roasted chickpeas and create a delicious veggie burger.

This month, we have decided to double-up on our promise to give you simple recipes. Our first is a main course recipe, Manhattan Glazed Chicken – modified from Cooking Light’s recipe.

The second is a simple and delicious dessert, Roasted Peaches with Goat Cheese and Honey. These two dishes are sure to satisfy any sweet tooth, while still providing a filling and nutritious meal.

Manhattan Glazed Chicken Recipe

You can either bake or sauté your skinless, boneless chicken breasts.

Either way, lightly coat each breast with olive oil and sprinkle with a pinch of salt and fresh ground pepper.

For the glaze, combine some orange marmalade, macerated cherries, and a splash of soy sauce into a saucepan.

Once it has come to a full boil, reduce the heat and stir constantly until the sauce becomes thick. Then add a small amount of butter and a bit of bourbon.

Finally, pour the glaze over your cooked chicken breasts. It’s that simple!

Roasted Peaches with Goat Cheese and Honey Recipe*

For a super quick dessert, cut some peaches in half and scoop out the pits. Bake the peaches in a 425⁰ oven for about 15 to 20 minutes.

Next, place a dollop of goat cheese (you can use plain or herbed) in the center of each peach.

Drizzle with some honey and add some chopped nuts like almonds or hazelnuts or a sprinkle of basil.

That’s it! You’re done!

Treat Yourself to Takeout OR Linger on our Patio!

You work hard all day – let Cafesano take care of dinner tonight. Order online from our take-out menu and pick up a fresh, flavorful, and healthy meal for you and your family on your way home!

Or, if you prefer to eat out, and you have a little time to linger, enjoy your meal on our patio overlooking scenic Lake Thoreau.

Located in the heart of Reston, VA, our restaurant is proud to offer the convenience of a fast-casual restaurant, without sacrificing quality or customer service. Cafesano. Tastes good. Feels good!

*Sourced from EatLiveRun.com

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