Followed for millennia, the traditional Mediterranean diet has a long history and has been linked to numerous health benefits. It’s also a great way to enjoy a wide variety of delicious foods, making it easier to stick to a healthy overall diet.

The Mediterranean diet is characterized by a focus on whole foods, including plenty of fruits and vegetables, whole grains, legumes, nuts, and seeds.

It also includes healthy fats, such as olive oil, and lean protein sources, such as fish and poultry. Red meat is limited, and dairy products are consumed in moderation.

The modern-day Mediterranean diet is also low in highly processed foods, added sugars, and unhealthy fats.

In this article, we’ll discuss the health benefits of the Mediterranean diet and why it’s been enjoyed for over 5,000 years. 

A Brief History of the Mediterranean Diet

The Mediterranean diet originates in Italy, Croatia, Greece, Spain, and other countries that surround the Mediterranean Sea. It’s been recognized as a healthy way of eating for decades, and more recently, research has continued to support its numerous health benefits.

The Mediterranean diet became widely recognized in the mid-20th century when scientists and nutrition experts started to take notice of the low rates of chronic disease and long life expectancies of people living in the Mediterranean region.

In the late 1990s, the Mediterranean diet was officially recognized as a healthy dietary pattern when it was listed in the Dietary Guidelines for Americans.

The Healthiest Diet for Longevity

The science behind the Mediterranean diet is rooted in its focus on whole, nutrient-dense foods, and its balance of healthy fats, lean protein, and carbohydrates.

In fact, US News and World Report ranked the Mediterranean diet as the best overall diet for 2023.

Specific Health Benefits of the Mediterranean Diet 

There are numerous health benefits of a Mediterranean diet, including lowering the risk of heart disease, anti-inflammatory effects, and control of blood sugar. It’s even been shown to improve cognitive function and overall brain health.

Heart Health

The Mediterranean diet is rich in monounsaturated fats, such as olive oil. These kinds of healthy fat have been shown to lower cholesterol levels and reduce the risk of cardiovascular disease.

The diet emphasizes plant-based foods, such as fresh fruit, vegetables, and whole grains, which are high in fiber and antioxidants that help to protect the heart.

Anti-Inflammatory

Inflammation is a major contributor to many chronic health conditions, such as heart disease and cancer.

The Mediterranean diet is high in anti-inflammatory compounds, such as Omega-3 fatty acids, which are found in fish and other seafood, and antioxidants, which are found in fruits and vegetables.

Blood Sugar Control

The Mediterranean diet emphasizes whole, nutrient-dense foods, such as whole grains, legumes, and fruits, which are low glycemic index foods.

This means they are digested slowly and have a minimal impact on blood sugar levels, which is beneficial for people with type 2 diabetes or at risk of developing the condition.

Cognitive Function

The Mediterranean diet has been linked to improved cognitive function and a reduced risk of age-related cognitive decline. This may be due to the high intake of anti-inflammatory compounds and antioxidants and the low intake of unhealthy fats and added sugars.

Weight Management

The Mediterranean diet is associated with healthy weight management and a lower risk of obesity. This can be credited to the diet’s focus on whole foods and not including processed foods full of chemicals and fillers.

What Foods Does the Mediterranean Diet Consist Of?

One of the best things about the Mediterranean diet is that it’s incredibly delicious. You don’t have to sacrifice taste to enjoy a healthy diet!

The Mediterranean diet includes a variety of ingredients from several different food groups, all of which are essential for a balanced and healthy diet.

Fruits and Vegetables

The Mediterranean diet emphasizes a high intake of fruits and vegetables, which are rich in fiber, vitamins, minerals, and antioxidants.

These plant-based foods help to protect against chronic health conditions and support overall health.

A popular vegetable dish is baba ganoush, a dip consisting of eggplant, olive oil, lemon juice, and tahini.

Whole Grains

Whole grains, such as brown rice, whole wheat bread, and quinoa, are an important part of the Mediterranean diet. Take notice that it does not include white bread.

These foods are high in fiber, which assists in regulating digestion and provides complex carbs, which are a long-lasting source of energy.

Legumes

Legumes, such as beans, lentils, and chickpeas, are a staple of the Mediterranean diet.

These plant-based protein sources are high in fiber and provide a range of essential nutrients, such as iron, zinc, and magnesium.

Hummus and falafel are some of the most popular legume dishes in the Mediterranean diet.

Nuts and Seeds

Nuts and seeds, such as walnuts, almonds, and chia seeds, are a key source of healthy fats and protein in the Mediterranean diet.

They are also high in fiber, minerals, and vitamins, which help to support overall health.

You’ll often find nuts and seeds sprinkled over Greek yogurt or salads.

Fish and Seafood

Fish and seafood, such as salmon, mussels, and shrimp, are an important part of the Mediterranean diet.

These lean protein sources are high in Omega-3 fatty acids, which are important for heart health, and other essential nutrients, such as vitamins B12 and D.

Poultry

Poultry, such as chicken and turkey, is a lean protein source in the Mediterranean diet. It is an important source of essential nutrients, such as iron and zinc.

Dairy

Dairies, such as milk, cheese, and yogurt, are consumed in moderation in the Mediterranean diet.

These foods are excellent sources of calcium and other essential nutrients, but it is important to choose low-fat options to limit unhealthy fat intake.

Some famous cheeses included in the Mediterranean diet include feta cheese, mozzarella, Havarti, and halloumi.

Enjoy an Authentic Mediterranean Diet Meal from Cafesano

The talented chefs at Cafesano are eagerly waiting for you to come and try one of their delicious and authentic Mediterranean-inspired meals.

Whether you’re committing to the Mediterranean diet for a healthier lifestyle or just craving some seafood, vegetables, and pasta, we’re ready to serve you a meal you’ll never forget.

Affordable, healthy, and delicious – that’s what Cafesano is all about!

Check out our lunch and dinner menu to see if we can satisfy your Mediterranean cuisine craving tonight.

Cafesano Italian & Mediterranean Bistro proudly serves Fairfax County and Loudon County in Northern Virginia with locations in Reston, VA, and Dulles, VA. 

The post Want A Healthier Life? Enjoy the Mediterranean Diet appeared first on Cafesano.

Mediterranean cuisine often brings to mind foods such as hummus, pita, and olive oil.  However, most people don’t realize just how diverse Mediterranean cuisine is due to its influence from a variety of cultures and regions.

This delicious cuisine originates as far back as Ancient Egypt between the third and fourth centuries A.D.  Yet, the concept of Mediterranean cuisine as we know it today is actually relatively new, only dating back to 1950 and a book titled A Book of Mediterranean Food.

Today we will look at the origins of Mediterranean cuisine and some of the most common similarities and distinctions that make this type of cooking so popular and well accepted across the globe.  Additionally, we will reference some of the most popular menu options your favorite Dulles, VA Mediterranean restaurant offers so that the next time you need your fix of fresh Mediterranean cuisine, you know just where to go.

Common Elements of Mediterranean Cuisine

The concept of Mediterranean cuisine has its roots in an area near the Mediterranean Sea that grows the olive tree in abundance.  Here, the most well-recognized and popular ingredient in Mediterranean cuisine, olive oil, is produced, distributed, and even exported worldwide for use in traditional Mediterranean dishes.  At Cafesano, fresh salads are made to order and served with olive oil-based homemade dressings.

The three core ingredients that make up Mediterranean cuisine, regardless of region of influence, are olives, wheat, and grapes.

Olives

Since the Mediterranean region has so many olive trees, it makes sense that the people there consume the highest amounts of olive oil when compared to every other country.  How nice of them to share with the rest of the world, right?

Olive trees produce a bitter fruit that is ideal for making the healthiest and most delicious olive oils for cooking.  Olive oil works great as an added dressing in all kinds of foods, adding a bold and distinct flavor to everything from appetizers and salads to pasta and other main dishes.

Free of hydrogenated oils (aka unhealthy trans fats) and full of flavor, the olive oil used in Mediterranean dishes, and found in many of the menu selections at Cafesano, offers diners a healthful and tasty dose of what people near the Mediterranean Sea eat on a daily basis.

Wheat

Wheat is seen in fields across all regions of the Mediterranean and is considered one of the staples in Mediterranean cuisine.  Pasta and couscous are just some of the ways wheat is incorporated into Mediterranean cuisine.

Cafesano offers flavorful dishes that use this Mediterranean staple in many ways.  For instance, nosh on some yummy whole grain ciabatta Paninis filled with your favorite meats, veggies, and cheeses.  Or, choose from any of our flavorful pasta dishes such as Lasagna Emiliana, Baked Ziti, or even the more traditional Chicken Alfredo.  And if you want a side of healthy Basmati Brown Rice to accompany your dinner, Cafesano has that too.

Grapes

Grapes can be used in Mediterranean cuisine to make wine, dried as raisins for extra flavor in salads or bread, or even as a simple fruit to munch on pre-dinner.  Producing some of the world’s largest grape harvests, the Mediterranean produces grapes with a wide range of exquisite flavor profiles.

Other Widely Used Ingredients

In addition to the three main staples of Mediterranean cuisine, other commonly used ingredients that round out a traditional Mediterranean meal include:

• Fresh Vegetables. Roasted, sautéed, grilled, pureed, and served fresh in salads, you can bet your local Dulles, VA Mediterranean restaurant will have plenty of vegetables available throughout their menu.  Eggplant, artichoke, tomatoes, cucumber, spinach, lettuce, and onions are served up daily at Cafesano in salads, sandwiches, pasta and pizza.
• Meat & Seafood. Meats such as chicken, beef and pork are typically grilled and served as kabobs or skewers.  Additionally, seafood is regularly included in a Mediterranean meal.  At Cafesano, all of the above proteins are offered as kabobs or skewers.
• Spices. Fresh herbs dominate Mediterranean cuisine giving it the unique and fresh flavor that everyone has come to know and love.  The Mediterranean region is known for growing herbs such as basil, oregano, thyme, and rosemary, to name a few, making it only natural to add these tasty, flavor-boosting herbs to Mediterranean dishes.

But What about the Mediterranean Diet?

Though often used interchangeably, Mediterranean cuisine is not always meant to mean the same thing as the popular Mediterranean Diet that people refer to for a healthy eating diet.  In fact, many chefs that create one-of-a-kind Mediterranean dishes are only concentrating on the ingredients, not whether the food offers a health benefit.

That being said, lots of Mediterranean cuisine is healthy and can be attributed to the ingredients that are used in most Mediterranean style foods and make up the basis of the Mediterranean diet.  At Cafesano, a lot of thought is given to the ingredients used in each menu item and every effort is made to keep the overall menu as healthy as possible.

Common Distinctions of Mediterranean Cuisine

The Mediterranean can be divided into three specific regions, all of which have a common Mediterranean cuisine foundation, but also have their own unique take on Mediterranean flavors.

Eastern Mediterranean

This region includes Greece, Turkey, Syria, Lebanon, Israel, Palestine, and Egypt.  Foods here are often made with a lot of yogurts and cheeses.  In addition, spices such as parsley, sumac, mint, and lemon juice dominate dishes in this region.  The area is also known for its nuts, rice, pitas, chickpeas, and meat kabobs, all of which are familiar Mediterranean foods that can be found in many of Cafesano’s menu items.

Southern Europe

This region is comprised of Italy, Southern France, and Spain.  Wine is frequently used both for cooking and consumed on its own at most meals, setting this region’s Mediterranean cuisine apart from all other regions.  Tomatoes, garlic, and pine nut combinations are used in a lot of dishes and a variety of grains are used in their breads and pasta.

North Africa

The final region includes Morocco, Algeria, Tunisia, and Libya.  A wide variety of spices are used in North Africa to add unique flavors to its very distinct Mediterranean cuisine.  Some of the more common spices include cumin, coriander, saffron, cinnamon, cloves, chilies, saffron, and paprika.  In addition, dried fruits, recognized for their sweetness, are used a lot and are characteristic of this region’s Mediterranean cuisine.

Final Thoughts

As noted above, Mediterranean cuisine, and the ingredients found in the Mediterranean Diet, are based on a wide variety of food items found in various regions of the Mediterranean.  The combination of these food items and the many ways they’re prepared specific to the region they come from, is at the heart of what makes Mediterranean cuisine so very unique and flavorful.  An added bonus is that many Mediterranean items not only taste good, they’re good for you too!

If you’re in the Reston or Dulles, Virginia area and looking for a Mediterranean cuisine “fix,” be sure to visit Cafesano.  Offering the best in both Italian and Mediterranean cuisine, you are sure to enjoy exactly what those living by the Mediterranean Sea experience every day ─ flavorful, fresh and healthy meals with bold and tasty flavor profiles that are guaranteed to prompt you to come back again and again.

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We’re going to help you plant your own garden AND fill it full of Mediterranean flavors. 

Small gardens, planted with Mediterranean herbs and vegetables, are easy to manage and take up little space. That is why they are perfect for on-the-go families or families with limited space in the Northern Virginia area.

What to Plant

We’ve cultivated a list of herbs and vegetables that are commonly found in Mediterranean cuisine and are fairly easy to grow. most of these plants are low maintenance and, if grown outside in temperate climates, won’t need a lot of care.

Herbs

Herbs can add bold flavor profiles to your recipes and they grow very easily in the Northern Virginia climate.

• Basil

You can find basil plants ready for planing in most grocery store in the produce section. Basil is a great low maintenance plant that provides lots of flavor for sauces, sandwiches, and soups. As with any plant in your garden, just be sure that it has a steady supply of water to keep it green and healthy.

• Oregano

For best results, place your oregano in a sunny spot. Oregano doesn not need a lot of water and if you are using a container garden, you can plant it with other herbs and not worry about the soil getting too dry with multiple plants.

One thing that makes oregano unique is that it has stronger flavor when it’s dried, than when it is fresh. Throughout the season, snip leaves and hang them up to dry in your kitchen. You can also freeze oregano leaves to use in the winter.

• Chives

Chives are very low maintenance – so much so that they may take over your garden! For that reason, chives are perfect for container or wall garden, because they have limited space to grow. Regardless, it is still important that your chives receive plenty of water throughout the season.

• Rosemary

Trimming rosemary is an important party of caring for the plant. Once the herb has flowered, you want to be sure that it is pruned so that it maintains its health. Rosemary is a great plant for container gardens because in the winter, it can still produce if it is kept inside the home. Use rosemary for savory poultry dishes or sauces.

Vegetables

• Tomatoes

Tomatoes are a must for many Mediterranean dishes. There is a cornucopia of different varietals of tomatoes; you can choose from cherry tomatoes to Roma to beefsteak. For simple and traditional marinara sauces, you will want to plant Roma tomatoes. Most tomatoes need support, as the fruit can weigh down the plants. This means that you will need to stake, trellis, or cage the plant’s vines.

Unfortunately, we aren’t the only ones that love tomatoes. Tomatoes are susceptible to pests, so keep an eye out for bugs in your garden. There are ways to naturally protect your plants from unwanted insects and your local nursery is a great source for organic and natural treatments to safeguard your plants from pesky bugs.

• Peppers

Banana or bell, pick a pepper plant to grow in your garden. Peppers are a great way to add flavor to any dish.

Like tomatoes, peppers can attract pests, so be on the lookout for black spots on your plants. Peppers are temperature-sensitive, so be sure they have enough water daily. For sweeter peppers, leave them on the plant longer before harvesting.

• Eggplant

Perhaps the msot finicky of the plants we have on our list, the eggplant is for more intermediate-level gardeners. If you decide to grow eggplants in your garden, be sure to plant the seeds well into spring, as frost will lead to a disappointing harvest. Like certain varieties of tomatoes, the eggplant needs support, so you will need to provide a stake or cage for these plants.

Check this chart to see when Northern Virginia is out of any danger of frost.

• Zucchini

Like the eggplant, it is best to plant zucchini when the soil has been consistently warm. Zucchini needs a lot of water, so be sure that you don’t let your soil go dry. Use zucchini for a healthy, hearty side or as an addition to pasta dishes and sauces.

There’s nothing more rewarding to a gardener than gathering a variety of herbs and fresh vegetables at the beginning of a warm summer day and using them to prepare your meals for the day. We hope we’ve given you ideas that will get you started with your own Mediterranean garden this summer!

Hungry, but Don’t Want to Wait Until Harvest Season?

If the thought of gardening still scares you, but you are hungry for fresh Mediterranean flavors, consider dining with Cafesano in Reston, VA. Whether you’re on your lunch break,  or looking for a wholesome dinner for the entire family, we have fresh and flavorful menu selections certain to satisfy everyone! If you prefer take-out service, we make it really easy for you with our online ordering system.

The post Have Fun Growing Your Own Mediterranean Garden! 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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