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.

The Mediterranean, which includes countries such as Italy, Greece, Lebanon, Spain, and Turkey, is home to some of the most flavorful spices and seasonings. For hundreds of years, people in this area have used these native spices in iconic and delicious dishes. 

Many of the spices used in Mediterranean food also have medicinal and healing properties, which contribute to the diet’s healthy status. 

When craving the earthy and fresh flavors of a Mediterranean dish, Cafesano Italian and Mediterranean Bistro is ready to satisfy it with our healthy, indulgent dishes. 

Before exploring our menu, though, read up about what spices are used in Mediterranean food so you know exactly what dishes will satisfy your craving. 

Most Common Spices Used in Mediterranean Dishes

While there is a long list of spices used in Mediterranean food, we’re going to dive into the flavor profiles, health benefits, and use of the most commonly used. 

Basil

Basil has a fresh and earthy flavor that is often paired with tomato-based dishes. Its round, flat leaves can be eaten fresh or dried and crushed. However, you’ll get the most flavor from fresh basil leaves. 

Full of fiber and antioxidants, basil is a healthy spice that puts the finishing touch on many Mediterranean dishes. 

Basil is often used on pizzas, especially Margherita Pizza and pasta dishes with tomato sauce. 

Cumin

Cumin originated in Western Asia but made its way into Mediterranean cuisine when the people of Turkey, Morocco, Malta, and Lebanon started growing the spice. 

This spice has a distinct nutty flavor used in savory dishes such as soups and sauces. More specifically, cumin is often found in falafel and hummus recipes. 

You can use roasted cumin seeds or powdered cumin when cooking delicious Mediterranean food. 

Cumin also has great health benefits as it offers anti-inflammatory properties. It also aids digestion, reduces food-borne illness, and improves cholesterol and blood sugar levels.

Fennel

Fennel is a vegetable that can be eaten raw or sauteed. You’ll often find it in salads or sauces. However, fennel seeds are also used as a common spice in Mediterranean food. 

Fennel’s distinctive, fresh anise-like flavor complements seafood and meat dishes. It is also used in soups and stews. Fennel may be used in pasta or sausage links to add extra flavor.

Fennel aids gastrointestinal illnesses and promotes digestion. For this reason, many households in the Mediterranean use fennel to make tea for digestion. 

Garlic

Probably the most common spice used in Mediterranean food is garlic. Its tangy flavor adds a bit of spice and warmth to dishes such as pasta, meat, seafood, vegetables, hummus, pizza, and soups. 

This key ingredient in Mediterranean food can be used fresh or in powdered form. When cooking with it, it’s often sauteed in olive oil before adding the rest of the dish’s ingredients to the pot or pan. 

Garlic also has anti-inflammatory properties and has been shown to be cardioprotective while also boosting your immune system. 

Oregano

Oregano is slightly bitter in flavor and is often used as dried crushed leaves. You’ll often find oregano used in tomato sauces, on top of pizza, and sprinkled over fresh Greek salads. 

This Mediterranean spice also has anti-inflammatory properties, can aid in digestion, and fight bacteria. 

Rosemary

Rosemary promotes an earthy and woodsy flavor, often with hints of lemon, mint, and pepper. It can be used fresh or dried in dishes such as meat, potatoes, pasta, and bread. 

You will often find rosemary used in focaccia recipes, especially in northern Italy. 

Sage

The sage leaf offers an earthy flavor and can be used fresh or dried in seafood, potato, or pasta dishes. 

Many Italian pasta dishes use sage in a butter sauce over pasta such as tortellini. When cooking with sage, it’s best practice to add the leaves towards the end to get optimum flavor. 

Sage’s health benefits include anti-inflammatory and reduced blood sugar levels. 

Thyme

Thyme’s flavor is described as sweet and peppery, often compared to cloves. It can be used dried, fresh, or in powdered form in pasta, seafood, meat, or vegetable dishes. 

It’s also packed with healthy minerals. It may also help fight bacterial and fungal infections as well as suppress coughs. 

Saffron

Saffron is like gold when it comes to spices used in Mediterranean food. It comes from a flower and comes in thin crimson threads. 

The flavor is earthy and sweet, with delicate traces of flowers. It is one of the most expensive spices, and most dishes require only a little bit of it. 

Some of the most famous saffron dishes include Risotto Milanese and certain curries. 

Additionally, saffron also promotes heart health and may improve mood. 

Take Your Taste Buds on a Mediterranean Spice Tour at Cafesano Italian & Mediterranean Bistro

It has never been easier to enjoy the savory and unique spices of Mediterranean food right in your Northern Virginia hometown. Skip the jet lag and enjoy your next meal at Cafesano Italian and Mediterranean Bistro. 

Our chefs have diligently studied and perfected Mediterranean-inspired dishes such as baba ghanoush, hummus, pizza, pasta, Greek salads, and falafel. Our menu is packed with delicious food options for both meat lovers and vegetarians. 

Whether you come in and grab a bite at our happy hour, enjoy a family dinner, or hire us to cater your next event, Cafesano guarantees delicious and healthy food choices. 

Take a look at our menu and satisfy your Mediterranean craving today! 

The post What Spices Are Used in Mediterranean Food? appeared first on Cafesano.

And while the key ingredients to Mediterranean cuisine typically include olive oil, legumes, fish, and whole grains, we cannot leave out the fruits and vegetables.

If you are ready to make this summer healthy, fresh, and delicious for yourself and anyone that visits your home for some summertime fun, try incorporating these healthy Mediterranean foods into your party’s catering menu.  

8 Healthy Mediterranean Foods for Summer in Northern VA

Here is a look at 8 of the healthiest summer foods that fall in line with Mediterranean cuisine that are sure to keep everyone looking and feeling their best during these hot summer months.  And to top it off, you will be serving up some delicious food from one of the best restaurants in Northern Virginia. Your friends and family will LOVE it!

1. Corn 

Nothing says summer like fresh sweet corn.  And with antioxidants such as lutein and zeaxanthin built right into this delicious vegetable protecting your guests from the sun’s harmful rays, there is no reason not to include this item on your summer BBQ menu.  

Corn is great eaten right off the cob (go light on the butter) but can also be prepared as a cold salad and paired with protein-packed legumes, another staple Mediterranean food.  Adding to your overall vegetable count, and acting as a fun food everyone can enjoy, corn is a must-have food at any summertime party in Northern VA.  

2. Tomatoes

Tomatoes are another amazing summer food that can be easily incorporated into your summer diet.  Tasting their best during the months of July-September, tomatoes are a great addition to almost any meal.  Check out some great health benefits you can get from adding this popular Mediterranean food to your diet:

• Reduce complications from diabetes and heart disease
• Lower the risk of sunburn thanks to the lycopene
• Get vital nutrients like vitamins A, C, and K; all helpful for bone health
• Increase your dietary fiber

Though tomatoes were not originally from the Mediterranean region (they are native to America and arrived in Italy in the 15th or 16th century) they are now a staple in all Mediterranean meals and come in all forms – fresh, canned, as a paste, and, of course as a delicious sauce used in countless ways.  

Try using tomatoes in your meals this summer.  You will enjoy a flavorful fruit that offers a lot of added health benefits.

3. Eggplant

Known for its smooth texture and neutral flavor, Mediterranean cuisine includes eggplant in several of their most popular dishes, including baba ghanoush and moussaka. Add eggplant to your favorite summertime sauce and benefit from a boost in nutrients such as fiber and potassium.   

In addition, antiviral and cancer-fighting properties are known to exist in eggplant skin making this delicious vegetable a powerhouse when it comes to summertime health benefits.  Eggplants are at their best July through October and are sure to be a hit amongst all of your family and friends.

4. Chickpeas

What better way to kick off your summer BBQ than including a fresh salad or yummy vegetable dip? 

Try adding whole chickpeas (also known as garbanzo beans) to your freshly leafed lettuce, complete with vegetables such as onion, cucumber, peppers, and olives, and topped with a homemade olive oil dressing. Better yet, add a hummus plate (hummus is made from chickpeas) with a healthy drizzle of extra virgin olive oil topping it off.

Chickpeas are full of protein and offer you fiber, calcium, iron, and zinc.  They are also known for controlling diabetes, preventing colon cancer, and reducing heart risk. This summertime Mediterranean food is the perfect healthy swap for the traditional chip and dip platter that always comes with a summertime party.  

5. Peppers

Peppers are the perfect summer vegetable; that’s when they are the sweetest.  

Did you know they are actually a fruit? 

Fresh, roasted, or even dried, peppers can be eaten fresh, in sauces, grilled, and even turned into pepper paste to add bold flavors to your summertime meals.  Rich in vitamins and fiber, peppers add sweetness, crunch, and healthy color to your everyday diet.  Use them in grilled fajitas, salads, pasta, or even soups.  The possibilities are endless.

6. Shrimp

Seafood is a main staple for anyone following the Mediterranean diet.  Lean proteins such as shrimp, squid, and sea bass have niacin and selenium, both important nutrients for living a long and healthy life. 

Additionally, many fish are packed with Omega-3 fatty acids which cannot be produced by the body alone and must be supplemented into your diet.

Try grilling shrimp skewers and adding your favorite vegetables or even fruit to the mix.  Or, cook up some shrimp tacos, shrimp salad, and shrimp pasta for some yummy summer dishes that everyone will enjoy.

Want to try some other Mediterranean fish dishes?  Consider these heart-healthy fish options that are great for when it’s hot outside:

• Rockfish – use in a stir-fry
• Denver sole – for stuffing or other side dishes
• Trout, salmon, or even branzino – for cooking whole and eating seasoned
• Cod – for filets atop legumes and vegetables

7. Watermelon

Looking for a refreshing and hydrating fruit option to add to your summer of healthy Mediterranean foods?  Consider watermelon! Helping to keep your body cool during the hot summer months, watermelon is the perfect finger food fruit choice.  

Need some more convincing?

Watermelon has lycopene and protects you from sun rays, and while it is full of water and helps you stay hydrated, it also keeps you fuller longer so you tend to eat less to stay satisfied.

Try adding feta cheese and mint to your watermelon for a simple, refreshing salad.  Or, if you’re looking for a fun way to incorporate some of the other ingredients on this list, why not try out a watermelon gazpacho recipe?

Note: Though native to South Africa, it didn’t take long for the watermelon to make its way into Mediterranean cuisine. 

8. Hazelnuts

Nut trees are just as popular in Italy as olive trees.  And, as one of the main food groups in the Mediterranean diet, adding nuts into your summertime diet will help keep you satisfied and healthy.  One of the most delicious nuts you can enjoy in the summertime is the hazelnut. 

Loaded with heart-friendly monounsaturated fats, fiber, protein, and even calcium, hazelnuts can be added to salads, sprinkled over grilled vegetables, and can even be added into your favorite baked goods.  

Enjoy Summer with Northern VA’s Best Fast-Casual Restaurant

Summertime in Northern Virginia makes it easy to incorporate loads of fresh foods that are part of the healthy Mediterranean diet into your daily meal routine. Best of all, it comes with the added benefit of keeping yourself and those close to you well-fed and healthy! 

If you find the peak days of summer to be too hot for cooking, and you are looking for an exceptional Mediterranean restaurant in Northern VA that serves Mediterranean cuisine, consider ordering some takeout from Cafesano Italian & Mediterranean Grill.   

With dishes such as roasted eggplant, red pepper hummus, marinated shrimp skewers, salmon kabobs, and pasta topped with homemade marinara sauce, Cafesano does a fantastic job of providing you with the best summer foods for any occasion.

And if you’re planning to cater a fun and appetizing summertime party or picnic, Cafesano Catering, with convenient online ordering and Catering Coordinators, is standing by to help you with a fresh, flavorful, and healthy Mediterranean menu that’s both affordable and unique.      

About Cafesano Italian & Mediterranean Grill in Northern VA

Since 2005, Cafesano has been offering fresh, wholesome Italian and Mediterranean food in a comfortable and welcoming environment. We know you’ll love our menu full of bold flavor profiles from Italy and the Mediterranean.

We’ve built our restaurant around offering our guests healthy food without sacrificing heartiness and flavor. Being healthy should taste good! And it tastes great at Cafesano.

Whether ordering takeout or catering, or visiting one of our restaurants in Reston, VA, and Dulles Town Center, we look forward to serving you soon!

The post 8 Healthy Foods to Add to Your Summer Diet in Northern VA appeared first on Cafesano.

You’ve probably heard of baba ghanoush but may have never had the pleasure of trying it. So, what exactly is baba ghanoush? Why is it called baba ghanoush? Is it as healthy as it is tasty?

Before you can take a trip to Cafesano in Reston for your next Mediterranean-inspired lunch or dinner, learn all about baba ghanoush so you can enjoy it even more.

History and Origin of Baba Ghanoush

The roots of baba ghanoush can be traced back to the Middle East, with connections to ancient Mesopotamia. Countries such as Lebanon, Egypt, Turkey, Yemen, Iran, and Jordan have baba ghanoush as a national dish and dispute its origins.

Over time, the dish spread across the Mediterranean region, taking on different forms and variations as it moved from one culture to another. As the dish evolved, so did its name.

Why is it Called Baba Ghanoush?

The term “baba ghanoush” may have originated from a combination of Arabic and Turkish influences, with “baba” meaning father and “ghanoush” meaning something along the lines of “pampered” or “indulged.”

Variations of baba ghanoush can be found in many Middle Eastern and Mediterranean cuisines. While the core ingredients remain the same, each culture has its unique twist on the dish, adding or substituting ingredients to cater to local tastes.

You will often see baba ghanoush served as a mezze dish, or a small dish to be shared, in traditional Greek and Turkish restaurants.

What is in Baba Ghanoush?

Baba ghanoush is known for its deliciously creamy texture and smoky flavor, achieved by using a simple yet powerful combination of ingredients.

1. Roasted eggplant
2. Tahini
3. Garlic
4. Olive oil
5. Lemon juice
6. Seasonings (e.g., salt, pepper, and spices)
7. Parsley or cilantro (coriander)

These fresh ingredients make baba ghanoush a flavorful and light side dish or appetizer to be enjoyed with pita or vegetables.

How is Baba Ghanoush Made?

Baba ghanoush is prepared by roasting eggplant. The skin of the eggplant is pierced with a fork and roasted in the oven or over an open flame until the skin is charred and the flesh is tender.

The distinct smoky flavor of baba ghanoush comes from the charring process, which is essential for an authentic taste.

Once cool to the touch, the eggplant is combined with tahini, garlic, olive oil, lemon juice, and seasonings until creamy.

Baba ghanoush can be served smooth or slightly chunky, but many prefer to serve a smooth textured dip.

How to Enjoy Baba Ghanoush

Traditionally, baba ghanoush is enjoyed as a dip with warm pita bread or raw vegetables, making it a versatile and satisfying appetizer.

It can also be used as a spread on sandwiches, wraps, or even toast, adding a burst of flavor and creaminess to any meal.

If you’re feeling adventurous, consider incorporating baba ghanoush into your favorite recipes. Use it as a sauce for pasta, a topping for grilled meats or vegetables, or even as a filling for stuffed peppers. 

Pair baba ghanoush with other Mediterranean dishes, such as tzatziki, falafel, or hummus, to create a stunning and delicious spread that will surely impress your guests.

Health Benefits of Baba Ganoush

Baba ghanoush is not just a tasty treat; it’s also packed with nutrients that make it a healthy choice for any meal or snack. It’s a classic dish in the Mediterranean Diet, which is considered to be one of the world’s healthiest diets. 

Eggplant, the main ingredient, is an excellent source of vitamins and minerals, including vitamin C, vitamin K, and potassium. Tahini and olive oil, both rich in healthy fats, contribute to the dish’s creaminess and provide additional nutritional benefits.

As a gluten-free and vegan-friendly dish, baba ghanoush is suitable for various dietary preferences, especially when catering a large event for work or a celebration.

It is low in calories and carbohydrates, making it a smart choice for those watching their weight or managing their blood sugar levels.

Antioxidant Properties

Eggplants are rich in antioxidants, such as Vitamins A and C, which help protect cells from damage and support overall health. It’s also high in polyphenols, which can help regulate blood sugar, benefitting those with diabetes.

Supports Heart Health

The healthy fats found in tahini and olive oil are known to promote heart health by reducing inflammation, lowering cholesterol levels, and improving blood vessel function.

Weight Management

Baba ghanoush is a fiber-rich dish that will leave you feeling full and satisfied. The tasty dish is also low in calories, allowing you to indulge in a voluminous dish without jeopardizing your caloric deficit.

Satisfy Your Baba Ghanoush Craving at Cafesano in Reston, VA

Baba ghanoush is a versatile and delicious Mediterranean appetizer with a rich history and numerous health benefits. Its creamy texture, smoky flavor, and simple yet powerful ingredients make it a must-try dish for anyone who loves Mediterranean cuisine.

We invite you to visit Cafesano in Reston, Virginia, to experience authentic baba ghanoush and other Mediterranean delicacies.

Our dedication to using high-quality, fresh ingredients and traditional recipes ensures an unforgettable dining experience that will transport you straight to the Mediterranean shores.

With savory meats and vegetarian-friendly options, you can find healthy meals made with fresh ingredients at Cafesano Italian & Mediterranean Bistro in Reston, VA.

Check out our menu for more Mediterranean-inspired delicacies and delicious dishes.

Better yet, come visit Cafesano at 11130 M South Lakes Drive in Reston, VA 20191 to experience the best mediterranean restaurant in northern Virginia. 

The post On the Menu: What Is Baba Ghanoush? – Mediterranean Restaurant in Reston, VA 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

The post Fresh Fruit: The Sweetest Foods of the Mediterranean Diet appeared first on Cafesano.

This month, and for the next few months, we are going to highlight a specific food group on the Mediterranean Food Pyramid.

We’ll explain the components of the featured food group and discuss the benefits of adding it to your daily diet.

We will even help get you started with quick and simple recipes that feature that month’s food group. This month, we’re focusing on legumes.

The What & Why of Legumes

Legumes are a family of plants that include beans, peas, and lentils. Peanuts, soybeans and even some grass-like plants, like clover and alfalfa, are also classified as legumes.

Legumes are essential to a healthy diet. In fact, legumes are also known as pulses – an excellent way to remember just how heart-healthy they are! Legumes tend to be low fat and cholesterol-free.

You probably know that legumes are high in protein and dietary fiber.

Do you also know that legumes are great sources of other nutrients like:

• Potassium – which helps break down carbohydrates and control the electrical activity of the heart
• Folate (folic acid) – which helps tissues and cells to grow and function properly
• Magnesium – which is involved in more than 300 biochemical reactions and is important for nerve and muscle function, regulating glucose levels, and producing energy and protein
• Phosphorus – which is present in every cell of the body and contributes to a normal heartbeat

Legumes are also nutrient-rich in iron. Beans, peas & lentils contain high amounts of beneficial fats and dietary fibers. This makes sense because the edible parts of legumes are usually the seeds of the plant. The seeds need these nutrients in order to grow.

Lentils are recommended in several diets, including vegan and vegetarian, because they are a healthier means of obtaining the protein your body needs than red meat.

When discussing the Mediterranean Diet, some common examples of legumes are chickpeas or garbanzo beans. The chickpea is a versatile legume and can be used in a number of surprising (and tasty) ways.

Did You Know?

• There are over 18,000 different species of legumes.
• Because of their high fiber, legumes make you feel fuller longer, so incorporating them into your diet can help support your weight loss goals.
• The American Diabetes Association, the American Heart Association and the American Cancer Society all recommend legumes as one of the most important food groups for disease prevention and optimal health. *
• Not only are they healthier than red meats, legumes are easier on your budget. You can buy dried beans for a fraction of the cost of a pound of meat.
• Some gluten-free flours are made from legumes like chickpeas and soybeans.
• Legumes aren’t just for side dishes. They can be the star of an entree, like in a hearty stew, or a sweet surprise in a dessert like chocolate chickpea truffles.

10 Quick Ways to Add Legumes to Your Diet

1. Add chickpeas, split peas, or lima beans to your favorite salad.
2. Snack on foods like peanuts, roasted chickpeas or edamame (See recipe below)
3. Add soy products like tofu, soy milk or soybean sprouts to your favorite recipes
4. Add black beans to your morning omelet or scrambled eggs
5. Add white kidney beans to your favorite tomato-based pasta sauce
6. Swap your usual chicken noodle soup with minestrone or lentil soup
7. Substitute hummus for mayonnaise on your favorite sandwich
8. Add chickpeas, peanuts or soybeans to your favorite stir-fry
9. Serve legumes instead of, or with, rice as a side dish.
10. Make dips for vegetables and chips, like hummus, by pureeing different legumes.

Real-World Recipes: Cooking with Chickpeas

If you have gone down the gluten-free aisle of the grocery store, you have probably seen a variety of snacks that are made from legumes. Some new companies are offering roasted chickpeas and edamame as alternatives to higher calorie snack foods.

Unfortunately, these are usually packaged in small quantities and cost more than your average bag of potato chips.

But have you ever thought of making these legume snacks yourself?

Here is a base recipe for roasted chickpeas. You can add your own spin to it by adding various spices for different flavor combinations.

Basic Roasted Chickpea Recipe

We recommend using dried garbanzo beans instead of the precooked and canned option. Dried chickpeas tend to turn out crispier than canned. To prep, simply soak the beans overnight.

You want your oven to be nice and hot, so preheat it for 400⁰F.

Dry your chickpeas with paper towels, and be sure to take off any peeling layers or let them air dry for 30 minutes.

Then toss them in a bit of olive oil and your selected spices.

Next, place them on a lined baking sheet and bake for about 45 minutes to an hour, or until they are golden and crunchy.

Suggested Flavor Combinations

• Garlic and Parmesan – Garlic powder and finely grated parmesan or Romano cheese
• Sea salt and Vinegar – Ground sea salt and malt vinegar
• Southwest Spice – Cumin, chili powder, lime zest, salt and garlic powder
• Cinnamon and Sugar – Cinnamon, nutmeg, and granulated sugar (or sugar substitute)
• Chocolate and Coconut – Dutch cocoa and toasted coconut
• Tomato and Basil – Sun-dried tomatoes, garlic powder, parmesan cheese and basil

Looking for More Legume Love?

If you are looking for something a little heartier than roasted chickpeas, look for other recipes featuring legumes like split pea soup or traditional Mediterranean falafel.

If you would rather take a break from cooking at home, and are looking for a restaurant in Dulles Town Center that features Mediterranean food, consider dining with Cafesano.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 in Dulles, we’ll make it real easy for you with our online ordering system. We’ll even keep a record of what you ordered so your next order will be even easier and you can make eating healthy even faster!

*Sourced from “Cooking with Legumes” by Dr. Weil

The post Legumes: A Cornerstone of the Mediterranean Diet Food Pyramid appeared first on Cafesano.

HUMMUS & GREEK SALAD WRAP

For one wrap you will need:

1 Flour Tortilla

Hummus – 3 oz

Cucumbers, chopped – 1 oz

Tomatoes chopped – 1 oz

Red Onion, chopped – 1 oz

Kalamata olives, sliced – 1 oz

Green peppers, chopped – 1 oz

Romaine lettuce – 1.5 oz

Feta cheese crumbles – 1 oz

Greek Vinaigrette – ½ oz

How to Make It:

Start by preparing the Greek salad ingredients (cucumbers, tomatoes, red onion, olives, green peppers, romaine lettuce). Warning: these wraps are delicious, so expect to devour more than one. Multiplying the ingredients by the number of wraps you and your guests or family are planning to consume will leave you with a hefty bowl of Greek salad. If you don’t end up using it all for this recipe, you can always enjoy it on its own later – nothing goes to waste!

Once you have all the vegetables chopped up, add Feta cheese crumbs and toss the mix with your favorite Greek Vinaigrette. If you are feeling adventurous, feel free to make your own vinaigrette dressing with red wine vinegar, olive oil and a unique mix of spices.

With the Greek Salad at hand, warm tortilla on a panini grill if you have one or use one of these methods. Spread warm tortilla with hummus. Lay the Greek salad on top and wrap. Voila! You just made a healthy snack, appetizer or a main course – depending on how hungry you are. To dress this recipe up for parties and family dinners, serve Hummus & Greek Salad Wraps with lavash chips and fruit. Experiment with different flavors of hummus to add variety to your wraps.

Hummus & Greek Salad Wraps also make yummy and healthy home-made lunch. Just pre-make the Greek salad mix the night before, add the dressing in the morning and don’t forget to grab tortillas. As long as you have a microwave at work, you can enjoy a warm meal on your lunch break without wasting time in traffic while you are driving to your favorite lunch spot.

What to love about this recipe

It’s a healthy one

Kalamata olives are a great source of anti-oxidants and mono-saturated fats that help lower cholesterol. Olives in general are considered “super foods” and have long been a part of the Mediterranean diet. Eating several olives a day might not go along with your personal tastes and preferences, but including them in your meals on occasion is quite possible – and this recipe will help you with it.

As you might know, hummus is good in moderation due to its relatively high-fat content. And even though it’s a good, unsaturated type of fat, it still adds calories to your meal. The Hummus & Greek Salad Wrap is just one of the ways of including hummus in your diet without making it a main course. Enjoy the taste, flavor, all the proteins, fiber and minerals of hummus in a healthy way.

It’s fast and easy to make

As long as you know how to cut, slice and chop, this recipe shouldn’t take you longer than 10 – 15 minutes.

Have any questions about this recipe or would like to share your cooking experience? Feel free to leave a comment!

This Greek Salad & Hummus Wrap recipe was brought to you by Cafesano Italian & Mediterranean restaurant in Reston, VA, specializing in healthy lunch and dinner meals, as well as catering for events in Northern Virginia.

The post A New Way to Enjoy Your Favorites: Hummus & Greek Salad Wrap Recipe appeared first on Cafesano.