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.

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

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

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

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

The What & Why of Nuts & Seeds & Olive Oil

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

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

Other nutrients found in nuts and seeds include:

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

Nutrients found in olive oil include:

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

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

Did You Know?

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

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

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

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

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

Homemade Granola Recipes

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

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

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

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

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

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

Suggested Flavor Combinations:

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

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

Cashews & Coconut: cashews, shredded coconut and maple syrup

Cranberry & Cinnamon: dried cranberries, cinnamon and honey

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

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

Already Got Breakfast Covered?

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

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

Too Hot to Cook? No Problem.

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

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

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

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

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

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

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

The What & Why of Fresh Fruit

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

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

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

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

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

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

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

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

Did You Know?

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

10 Quick Ways to Add Fresh Fruit to Your Diet

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

Real-World Recipes: Cooking with Fresh Fruit

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

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

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

Manhattan Glazed Chicken Recipe

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

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

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

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

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

Roasted Peaches with Goat Cheese and Honey Recipe*

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

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

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

That’s it! You’re done!

Treat Yourself to Takeout OR Linger on our Patio!

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

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

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

*Sourced from EatLiveRun.com

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We’re in our third month of discussing the Mediterranean Diet. We’ve already covered how following the guidelines can help you live a longer and healthier life.

This month we’re going to once again 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.

We devoted last month to loving legumes and showed you how you can make your own roasted chick peas as a healthy snack.

Now we are focusing on fresh vegetables. The beginning of summer is perfect time for discussing which vegetables you should stock up on during the season, and even which ones to plant in your own garden.

The What & Why of Vegetables

When discussing vegetables as a food group of the Mediterranean Pyramid, it is important to note that you should avoid starchy vegetables, such as potatoes, corn and winter squash. It is also recommended that you avoid breading or frying vegetables, as this adds unwanted calories and unhealthy fats.

Even with that in mind, there is a wide variety of vegetables to choose from when following the Mediterranean Diet guidelines.

Recommended vegetables include standard fair like broccoli, cauliflower, cucumbers, carrots, onions and tomatoes. Root vegetables like beets, turnips, radishes and scallions are also great choices. This food group also includes lots of greens like arugula, collard greens, kale, and spinach. For less ordinary choices, look for eggplants, zucchinis, dandelion greens, leeks, and artichokes.

Did you know that eating a variety of vegetables can supply nearly all of your dietary needs, including:

• Vitamin C – which helps the immune system and prevents clots from forming in the arteries.
• Potassium – which helps control the electrical activity of the heart.
• Fiber – which makes you feel fuller with less food, helping you maintain a healthy body weight.
• Vitamin A – which helps eyesight and maintains cell growth and division.
• Protein – which is needed to build and maintain healthy muscles.

10 Quick Ways to Add Healthy Vegetables to Your Diet

• Swap your usual lunch for a small salad.
• Snack on celery, carrots, or broccoli instead of potato chips.
• Use sliced eggplant instead of noodles in lasagna.
• Swap mashed potatoes with pureed cauliflower.
• Try new pizza topping combinations like artichokes, arugula, and olives or kale, mushroom and red onion.
• Instead of ground chuck, grill portabella mushrooms for burgers. (See recipe below).
• Kabobs are a great way to add a variety of vegetables to a backyard BBQ.
• Skip the bacon and eggs in the morning and make a green smoothie.
• Use kale, spinach or cabbage leaves instead of tortillas when making wraps.
• Add peppers – to everything: salads, sandwiches, pasta dishes, soups, and other side dishes.

Did You Know?

• Chili and bell peppers, broccoli, cauliflower, and even Brussel sprouts have more vitamin C per serving than oranges!
• Kale is a super vegetable because it has high amounts of vitamins A, K & C.
• A serving of broccoli contains more protein than a serving of steak!
• Based on a ruling by the U.S. Supreme Court, tomatoes are considered to be vegetables according to U.S. law.
• Brussel sprouts are actually tiny cabbages and are listed as the world’s most hated foods, but are actually one of the most nutritious.

Real-World Recipes: Cooking with Fresh Vegetables

Iit would be hard to find someone living in the United States who hasn’t heard of meatless meats, tofurkeys, or veggie burgers. In an effort to cut down on red meats, whether for dietary reasons or global health issues, some food companies are ramping up production of meatless proteins that are designed to look and taste like the real McCoy.

Unfortunately, these usually come frozen, with an ingredient list a mile long and packed full of hard to pronounce words, and a hefty price tag. Worse, some of these don’t hold a candle to the real thing.

Well we’ve come up with an alternative to the big brand veggie burgers. Our recipe is fresh, easy and only has six ingredients. Best of all it tastes like a real steakhouse burger!

Best (Meatless) Burger You’ve Ever Tasted Recipe

First thing you will need is to roast some beets. If you’ve never roasted beets before, don’t worry. It’s so simple!

Just place a washed beet on a sheet of aluminum foil, drizzle some olive oil over it and add a bit of minced or chopped garlic. Then wrap everything up with the aluminum foil and bake it in the oven for about an hour at around 350⁰F.

During the final half hour of your beets roasting, you want to get started with the other half of the recipe. You want to sauté slices of large portabella mushrooms in a bit of olive oil with a splash of dry red wine and some minced garlic.

When both of your vegetables have been fully cooked, it’s time to assemble your burgers. Slice your roasted beets to about the same thickness as your portabellas. Alternating between mushrooms and beets, stack slices of each onto your favorite hamburger rolls.

Finally, add some feta cheese to the top of each burger.

You can add more vegetables to your veggie burger by topping it off with fresh arugula, onions, tomatoes, avocado or peppers.

Healthy Meals without Having to Cook

As the weather warms up, your kitchen may be too.

Take a break from cooking at home and enjoy dining at Cafesano.

Our restaurant in Reston overlooks beautiful Lake Thoreau – the perfect, peaceful setting for a midday break from work or a sunset dinner.

On the go? No problem!

Our Mediterranean takeout will hit the spot – delicious, filling meals that are ready when you are, thanks to our convenient 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!

The post Making Our Way Up the Mediterranean Diet Pyramid 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.

How many times have you heard the phrase, “You are what you eat”?

It is easy to become desensitized to common expressions, but this one is very true. What you eat literally becomes a part of your body.

The Mediterranean Diet is based on a heart-healthy approach to good eating. When you commit to a healthy diet, you agree to embrace health by screening what goes into your body.

Living in areas like Northern Virginia, where many individuals eat out at least 3 – 5 times a week, can make healthy diet decisions even more difficult.

Although there are lots of restaurants to choose from, it can be difficult to find the ones offering menu items that are both healthy and pleasing on the palate.

Most diets on the market focus on eating healthy foods.

Everyone knows that fruits and vegetables are good for you and that unhealthy fats should be avoided.

But the Mediterranean Diet focuses on the proportions of healthy foods that should be eaten and differentiates between healthy foods that should be eaten on a regular basis and healthy foods that should be eaten at every meal.

Familiarity with the Mediterranean Diet will help you make healthy choices whether you’re dining out or shopping at the grocery.

First, we’ll take a look at the benefits and key components of the Mediterranean Diet and then we’ll provide you with a shopping list that will get you well on your way to eating the Mediterranean way!

Why Choose the Mediterranean Diet?

Studies following more than 1.5 million adults have shown that following a Mediterranean Diet, combined with a healthy lifestyle, resulted in reduced cancer and heart disease risk and also lowered the chances of developing Alzheimer’s and Parkinson’s. Consumers of the Mediterranean Diet also maintain lower BMIs and have lower blood pressure and cholesterol

The Mediterranean Diet promotes good health, reduces disease, works for folks of all ages and is affordable and simple to embrace. A trip to your local grocery is all it takes to start making small changes that will have a profound impact on your eating habits and ultimately on your health.

Major Components of the Mediterranean Diet

• Focus on eating plenty of fruits, vegetables, nuts and grains. These foods should be included in every meal.
• Whenever possible, replace margarine and butter with olive oil.
• Use plenty of herbs and spices to flavor your food instead of salt.
• Red meat consumption should be limited to only a few times a month.
• Eat fish, seafood or poultry at least twice a week.
• Eat dairy products daily but restrict to low and non-fat products.
• Replace desserts with fruit.
• Drink red wine … in moderation, of course!

Your Mediterranean Diet Shopping List

Did you know that people living in Greece eat seven or more servings of fruits and vegetables daily? Their average lifespans are longer than U.S. citizens, so they’re obviously doing something right!

To help you get started with the Mediterranean way of eating (we don’t even like to call it a diet!), we’ve summarized below a few examples of the kinds of food items you should be adding to your grocery list and including in your diet every day.

• Legumes

  Beans and chick peas are first-class contributors of fiber and protein.

  They reduce your chance of colon cancer and are great for limiting and managing diabetes. You can simply add them to a salad, serve them as a side dish or use chickpeas to make hummus – a Mediterranean staple!

• Fresh Vegetables

  You can keep it as simple as sliced tomatoes or go with broccoli rabe or eggplant.

  • Broccoli rabe is your ace in the hole for greens, imparting potassium, calcium, fiber, and Vitamin C. It also has carotenoids and cellular superheroes known to lower your risk of cancer.
  • Eggplant provides a hearty kick to any meal that can only be described as “meaty without the meat”. It contributes fiber and potassium and has been linked to the production of antibodies and reduces your chances of getting cancer.
  • Green beans, carrots, and squash are great dipped in hummus. When it comes to vegetables, the list is endless.

• Nuts and Seeds

  These are a great source of protein and fiber and also provide healthy fats and antioxidants. If you are busy or find you lack energy before or after lunch, nuts are fantastic for boosting your energy. 12 almonds or walnut halves a day will do the trick.

• Fresh Fruit

  Any fresh fruit works! Think about oranges, pomegranates, grapes and apples. Keep dried figs around for a quick snack. And when you think “dessert”, think fresh fruit instead. Try adding strawberries, blueberries or blackberries to fat-free Greek yogurt. Delicious!

• Whole Wheat Bread

  Refined carbs lack nutrients so sticking with whole grain bread is best. It’s very important you review the ingredient list on the bread you purchase.

  Some whole grain breads contain harmful oils, starches, and sugars, which should be avoided.

• Olive Oil

  We saved the best for last. Olive oil is the main source of dietary fat in the Mediterranean Diet and is one of the main reasons people indigenous to the Mediterranean region have such a low rate of cardiovascular issues.

  Individuals who regularly consume olive oil are less likely to develop cardiovascular illnesses, including high blood pressure and stroke. And folks who fry with olive oil can rest assured that they’re not increasing their chances of heart disease. In fact, Mediterranean countries have a long history of using both olive and sunflower oils as a base for deep-frying foods.

  The well-known health benefits of olive oil have resulted in a wide variety of olive oils on the grocery shelves. Some are infused with flavors such as basil, lemon and garlic. Extra virgin olive oil is the very best you can buy. Think about pouring a little in a bowl and adding fresh ground pepper and some red pepper flakes and then dipping with a whole grain bread. Or dribble olive oil over your freshly sliced tomatoes or sauté fresh vegetables with garlic infused olive oil.

  When you don’t want olive oil, go to the source and enjoy a bowl of assorted Greek olives for a tasty and different snack.

Add the above foods to your daily menu and you’ll be well on the way to improving your health and that of your family. And if you’re looking to dine out, there are several restaurants in Northern Virginia that offer Mediterranean food and provide a great selection of healthy, flavorful Mediterranean dishes that will allow you to eat out yet maintain a healthy diet.

Stay tuned for future articles on the Mediterranean diet – we’ll help you work your way up the pyramid and try to offer some healthy recipes along the way!

For more helpful tips and ideas on how to follow the Mediterranean Diet here, check out our handy infographic here.

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