It’s a classic staple in the Mediterranean diet, and a delicious one at that! But it has people wondering—is hummus actually healthy?

It’s a valid question. How could something so delicious, thick, and creamy also be healthy for you? 

The truth is, hummus is a powerhouse of health benefits. 

We’re diving into the benefits of hummus (using science-backed information!) so you can feel good the next time you enjoy some in a wrap or on a pita chip.

What Is Hummus?

Hummus is a creamy, savory spread made from cooked chickpeas, tahini (a paste made from sesame seeds), lemon juice, garlic, and olive oil. 

It originates in the Middle East, specifically in what is now known as Lebanon and Jordan. It’s been a long-time staple in Mediterranean cuisine, enjoyed with pita bread, vegetables, or as part of a larger meal. 

Today, you’ll find many variations of hummus with different flavors. Just take a walk down the refrigerated aisles in your grocery store, and you’ll find flavored hummus available.  

Top Health Benefits of Hummus

When you eat foods that you know are good for your health, you have peace of mind and can fully enjoy them. Hummus is one of those foods. 

Below, we’re outlining four science-backed benefits of eating hummus and how it can improve your overall health. 

1. Supports Stable Blood Sugar

When we eat, our bodies produce insulin, which helps convert glucose into energy. But sometimes, very sugary or carb-dense foods can trigger a blood sugar spike, causing our bodies to produce excess insulin. 

The good news is that hummus can actually prevent blood sugar spikes, because chickpeas (the main ingredient) are low on the glycemic index. 

Since your body digests the hummus slowly, it provides steadier energy levels and a feeling of staying fuller longer. 

Plus, it’s a great staple to add to your diet if you do struggle with insulin sensitivity or have been diagnosed with type 2 diabetes. 

DISCLAIMER: The information in this blog post is for educational purposes only. Hummus can be a healthy food, but you should always consult your doctor before making dietary changes to manage a health condition.

2. Rich in Plant-Based Protein

We’ve all heard just how important protein is in our diets. It’s the macronutrient that helps us build and maintain muscle, keeps us fuller longer, and contributes to balancing blood sugar levels. 

And, believe it or not, hummus provides a complete-feeling protein combination that supports all of that! 

Having some variety in your protein sources is super beneficial for your body. With each 2-tablespoon serving of hummus, you’ll get 2 grams of plant-based protein.

3. High in Gut-Loving Fiber

Our gut has a ton of impact on our overall health. So, when your gut is healthy and balanced, you’ll feel better in almost every way. 

The good news is that hummus is rich in both soluble and insoluble fiber, which can support a healthier gut. When you eat hummus, you’re feeding beneficial gut bacteria, which can improve your digestion. (A major plus for many!) 

When you have a healthy, happy gut, you can experience better hormone and insulin regulation, improved immune function, and smoother digestion.

4. Supports Heart Health

The Mediterranean diet is a heart-healthy option that helps you live longer! And hummus is a major contributor to supporting heart health. 

Did you know that nearly half of all adults in the U.S. have some kind of cardiovascular disease? Hummus might be the addition to your diet you never knew you needed.

Research shows that chickpeas can help lower LDL (“bad”) cholesterol, improve blood vessel function, and reduce the risk of cardiovascular disease. 

If you’re someone who cares about your heart, adding hummus to your diet is an easy way to start your heart health journey.

How Much Hummus Should You Eat?

Here’s the thing about eating hummus. There are numerous science-backed health benefits, but portion size matters. 

It’s recommended that you eat 2 to 4 tablespoons of hummus to get the most health benefits. 

Because it is high in calories (about 100 calories per 4 tablespoons), consuming too much hummus could lead to negative health effects. 

Hummus is a great addition to your daily diet, and a little goes a long way in delivering its health benefits.

How to Choose a High-Quality Hummus

Not all hummus is created equally. Choosing a high-quality hummus is key. 

When shopping for hummus at the grocery store, make sure to check the labels. You’ll want to avoid any hummus made with seed oils, added sugars, or preservatives. 

One of the best ways to ensure you’re eating high-quality hummus is to make it at home. All you need is a food processor and the right ingredients. 

But the best way to ensure you’re eating heart-healthy, high-quality hummus with no effort at all? Coming to Cafesano Italian & Mediterranean Bistro in Northern Virginia for lunch or dinner!

Enjoy Heart-Healthy Hummus and More at Cafesano in Northern Virginia

Eating healthy doesn’t have to be difficult. Cafesano in Dulles and Reston makes it easy (and convenient) to choose nutritious foods even when you have to order delivery or takeout. 

If you want to add more hummus to your diet, stop in to try our Dip Sampler, featuring our traditional hummus and our red pepper hummus with a side of pita. 

If you’re looking for a meal in Reston or Dulles, VA, that includes hummus as an ingredient, our Hummus & Greek Salad is a great, low-calorie option. 

Whether you’re coming in with friends to enjoy our happy hour specials, ordering takeout to pick up for the family on your way home from work, or organizing catering for an event, Cafesano provides healthy Mediterranean dishes everyone will love. 

Browse our menu to find your next heart-healthy meal. And don’t forget you can always order takeout online for your convenience!

The post Is Hummus Actually Healthy? 4 Science-Backed Benefits of This NoVa Favorite appeared first on Cafesano.

This world-renowned cuisine is one of the most delicious (and healthiest) in the entire world and you can find an Italian restaurant almost anywhere. But did you know that Italian food is deeply rooted in history and the evolving culture that makes Italy what it is today?

We’re diving deep into the (brief) history of Italian food, tracing it back thousands of years, and investigating how it has evolved into one of the world’s favorite comfort foods. 

Craving some Italian-inspired meals? Head on down to Cafesano: Italian & Mediterranean Bistro for a delicious meal today! 

A Brief History of Italian Food

It has taken thousands of years for the diet in the Mediterranean country of Italy to evolve into what we see on menus today. Agriculture, society, politics, and science all play a hand in how we get pizza, spaghetti, and tons of different pasta sauces.

Greek and Etruscan Influence

Before the time of the Romans, Greeks were living in southern Italy and Sicily, introducing staple foods like figs, honey, and goat cheese. 

While in central Italy, the Etruscans, who lived in Italy even before the Romans, left traditions of using legumes in soups and making flatbreads. They also were one of the first people to use thyme and rosemary, two very important herbs in Mediterranean food, in cooking. 

The Origins of Italian Cuisine

The beginnings of the sophisticated and delicious Italian cuisine dates back to the Ancient Romans, a civilization that ruled most of Europe, northern Africa, and the Middle East. 

The Romans relied heavily on grains such as barley and farro and were craftsmen at baking bread, which would be enjoyed with olive oil and cheese. You would also find grapes, olives, honeyed fruit, spiced wine, and hearty meat served at extravagant feasts during this time period. 

As the Roman Empire spread, trade routes brought spices such as pepper and cinnamon and dried dates to be used in the humble beginnings of Italian cuisine.

The Middle Ages: A Time of Culinary Transformation

Skipping ahead a few hundred years, we see that the Medieval Ages started to transform cuisine to resemble more of what we see in modern Italian food. During this time, we see a rise in culinary innovations to preserve food, such as curing meats, aging cheeses, and drying pasta.

Monasteries also played a large role in shaping Italian cuisine, especially by producing wine and olive oil. It was also during this time, around the 1300s that the first Italian cookbook was written, Liber de Coquina, or the Book of Cooking.  

It’s also during the Middle Ages that we see a rise in prominent regional dishes and cuisine. For example, northern Italy’s food-focused more on dishes that included butter, cream, and cheese, especially in dishes like risotto and polenta. In southern Italy, the dishes focused more on seafood, olive oil, and citrus fruits. 

The Renaissance and Culinary Revolution

As the country entered its period of enlightenment, also known as the Renaissance, when art and education were top priorities, Italian cuisine went through a monumental revolution. 

During this time, explorers reach the New World and bring back new fruits and vegetables, including tomatoes, potatoes, and corn. That’s right; before Christopher Columbus sailed the Atlantic, Europe didn’t have tomatoes! 

With these new ingredients, Italian food takes on a new curve, incorporating tomato in pasta and potatoes in legume stews. As chefs incorporated these ingredients, they also refined classic dishes of risotto, pasta, and sauces.

The Italian Food We Know and Love Today

You know that delicious dough with tomato sauce and mozzarella cheese you enjoy with friends while watching a football game or gathering around for a movie on a Friday night? Pizza originated in Italy in the 18th century, but the classic pizza, Margherita, wasn’t invented until 1889 in Naples for Queen Margherita!

During the 19th and 20th centuries, pasta became more popular and gelato experienced a sharp rise to fame. And as Italian immigrants settled down in countries like the United States, Australia, Canada, and Argentina, more people were introduced to this delicious cuisine. 

During World War II, when soldiers were stationed in Italy, they were said to have developed such a love for the cuisine. When they returned home, they wanted their wives to learn how to cook their favorite Italian dishes! 

It wasn’t until the 1950s that we began to see Italian restaurants open up worldwide, sharing some of the most iconic and delicious meals on their menus for the world to enjoy. 

Key Principles of Italian Food

Italian food is more than just pasta, pizza, wine, and tiramisu. There are key principles that formed Italian food to be what we love today. 

• Simple, High-Quality Ingredients – Italian food calls for fresh, simple, high-quality ingredients; you’ll taste the difference! 
• Farm to Table – The key to an authentic Italian meal is using super fresh ingredients from local sources for the best flavors. 
• Family Affair – Italian food is meant to be enjoyed and savored in a comfortable setting, preferably with loved ones; this is a major value the Italians hold when it comes to their food.
• Expert-Crafted Products – You can find imported Italian products in most grocery stores, from cheese to cured meats to pasta; pick some up next time you want to try an authentic Italian recipe. 

Italian cuisine isn’t just food; it’s a time to enjoy the little things in life with the people you love most. 

Live La Bella Vita and Enjoy Your Next Italian Meal at Cafesano

Are you ready to satisfy your craving for handcrafted pasta dishes, brick oven pizzas, or delicious sweet desserts? Come on down to Cafesano Italian & Mediterranean Bistro at one of our two locations in Reston or Dulles to get your Italian food fix!

Join us for happy hour and enjoy fine imported Italian wines or for lunch and dinner to enjoy a perfectly al dente pasta dish with friends and family. 
Check out our menu to see what you’ll order next at Cafesano!

The post A Brief History of Italian Food appeared first on Cafesano.

May marks an exciting and delicious celebration of one of the healthiest diets in the world: the Mediterranean diet. 

Originating in countries around the Mediterranean Sea, such as Italy, Greece, and Lebanon, this satisfying diet is full of healthy fats, lean meats, hearty legumes, fresh fish, and colorful vegetables. 

Since it’s Mediterranean Diet Month, there’s no better time to celebrate and try some new delicious and heart-healthy foods. 

What is the Mediterranean Diet?

Inspired by traditional culinary habits from countries bordering the Mediterranean Sea, the Mediterranean diet is the epitome of longevity and health. This diet focuses mainly on plant-based foods, which include nutrient-rich vegetables and fruits, fiber-filled grains, and an assortment of legumes. 

Mediterranean spices native to the area also give Mediterranean cuisine its unique, identifiable flavor. 

The diet also encourages the consumption of monounsaturated fats, which are good for the heart, mostly from olive oil and fatty varieties of fish. 

Following the Mediterranean diet can have remarkable benefits on your overall health. The most significant benefit is its potential to boost cardiovascular health by reducing levels of cholesterol and blood pressure. 

Consuming food rich in Omega-3 maintains heart health and also supports brain performance, while its high fiber ingredients improve digestive health. 

The Mediterranean diet truly stands as a testament to a way of eating that nourishes the body and spirit.

How to Celebrate Mediterranean Diet Month

Mediterranean Diet Month offers an excellent opportunity to step out of your kitchen’s comfort zone to try a different cuisine with family and friends. 

Learn About the Health Benefits

The health benefits of the Mediterranean diet deserve an entire article (or book) of their own. If you’re looking to make a positive change to your health this year, the month of May is a great time to do so. 

From improving heart health and mental health to helping you lose weight to preventing dementia and cancer, the health benefits packed into the whole foods in the Mediterranean diet shouldn’t be ignored. 

Once you learn about all of the positive impacts this diet can have on your health, you’ll never go back to your old eating habits again! 

Attend a Mediterranean Meal Cooking Class

Sometimes, trying to make a new meal from a part of the world you aren’t familiar with can be overwhelming. If you don’t know where to start when it comes to cooking within the Mediterranean diet, consider taking a fun cooking class. 

Find a local cooking class or one online where you will learn how to make a delicious dish from either Italy, Greece, Lebanon, Turkey, Algeria, and more! 

Not only is it a fun night out, but you’ll have a new recipe to incorporate into your cooking routine.

Host a Mediterranean-Inspired Dinner Party

If you know anything about the cultures in the Mediterranean, you know that they love to enjoy a meal with friends and family. 

During Mediterranean Diet Month, host a Mediterranean-themed dinner party for your friends. Try making some delicious appetizers like stuffed grape leaves or baba ghanoush with whole-grain bread. For the main course, serve a pasta dish or fish, or a combination of both. 

Don’t forget a dish of high-quality olive oil to dip your bread in!

Your guests will love the theme and the delicious food that comes with it. 

Try a 30-Day Mediterranean Diet Challenge

A new month means setting new challenges for yourself. For Mediterranean Diet Month, why not adopt this healthy diet for the next 30 days? 

By the end of the 30 days, you’ll be guaranteed to feel the benefits of this whole-food diet on your health and overall well-being. 

Enjoy a Family Mediterranean Meal Night

Get your partner and kids in on the fun of Mediterranean Diet Month by hosting a family dinner and movie night. 

Enjoy a Mediterranean meal together, such as lasagna, homemade pizza, falafel, and more. After dinner, enjoy a movie set in the Mediterranean, like Mamma Mia! or Gladiator, to finish the night. 

Learn to Cook a New Favorite Meal

At some point or other, you may have felt bored with your home-cooked meal rotation. Mediterranean Diet Month is an excellent opportunity to learn to make a new favorite meal to add to your weekly cooking schedule for you and your family. 

Not only will you spice up your cooking routine, but you can be confident that you’re feeding your family a healthy meal. 

Pull out that Italian cookbook that’s been collecting dust on your kitchen shelf, or find a new recipe on Pinterest and get cooking! 

Treat Yourself to a Mediterranean Restaurant

Sometimes you just aren’t in the mood to cook at home or follow a new recipe, but don’t let that stop you from celebrating Mediterranean Diet Month! 

Find a local Mediterranean restaurant, like Cafesano Italian & Mediterranean Bistro, to enjoy a professionally prepared meal with high-quality ingredients. 

Choose from an extensive menu of delicious Mediterranean-inspired dishes to satisfy your hunger and cravings. Plus, you can even find gluten-free and vegetarian options to meet your diet preferences. 

Enjoy the Mediterranean Diet Year-Round at Cafesano

While May is Mediterranean Diet Month and a great time to celebrate the healthiest diet in the world, you can enjoy this delicious food all year long at Cafesano. 

Located in Northern Virginia, Cafesano offers a cozy and friendly atmosphere where you can spend time with friends and family while experiencing a tasty Mediterranean dish. 

Let’s also not forget that our happy hour specials are a can’t-miss on your way home from work! 

Whether you’re looking for a family meal in a restaurant, a quiet takeout meal at home, or catering an event with 100 people, Cafesano Italian & Mediterranean Bistro is here to satisfy any craving or situation. 

Find the nearest Cafesano location and reserve a table to enjoy an authentic Mediterranean meal today! 

If you enjoyed this article, then you may want to read What’s the Difference Between Greek and Mediterranean Food?, next! 

The post 7 Ways to Celebrate Mediterranean Diet Month 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.

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.

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.

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.

The post The History Behind Mediterranean Cuisine 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.

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.