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.

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.

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

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