Known as a country with some of the best and healthiest cuisines in the world, Greek salad is a staple dish in any Greek restaurant or household. But, did you know Greek salad, packed with health benefits, has been around for less than 100 years?

While a classic, this delicious and refreshing salad has humble origins and was strategically created by a restaurant owner in Athens. 

Before you order your next Greek salad from your favorite Mediterranean restaurant (Cafesano, maybe?) or visit this gorgeous country on vacation, here is everything you should know about the dish. 

A Brief History of Greek Salad

Before we can dive into the history and creation of Greek salad, we have to travel back a couple of centuries to the introduction of the tomato. 

Tomato seeds originate in the Americas. They were brought back to Europe by conquistadors in the 16th century. Although, they didn’t make their way to Greece until 1818, just a couple of years before their war of independence from the Ottoman Empire. 

Even during the time after the war, Greeks were suspicious of the round red fruits because of their resemblance to Deadly Nightshade, and they were used more for decoration. 

Eventually, the Greeks accepted tomatoes into their diets and incorporated them into their meals. In fact, during the early 20th century, field workers would bring whole vegetables, such as cucumbers, onions, bell peppers, and tomatoes, wrapped in a tablecloth for lunch and bite directly into them – no cutting required! 

Their city-dwelling counterparts would chop up the vegetables and mix them in a bowl with olive oil. 

This is the earliest form of a Greek salad. 

The official Greek salad was introduced in the 1960s by a restaurant owner in Plaka, a stunning neighborhood in Athens sitting at the foot of the grand Acropolis. At the time, the government placed a price cap on how much restaurants could charge for salads that used critical ingredients to be fair to the consumer. 

In a business move that would change Greek cuisine forever, the restaurant owner added a block of feta cheese to the salad to avoid the price cap and in turn created the world’s first Greek salad. 

What Ingredients Are in a Greek Salad?

Greek salads are known for having fresh, crunchy, and savory ingredients. 

In a traditional Greek salad, the following ingredients are used:

• Cucumbers
• Tomatoes
• Green Bell Pepper
• Red Onion
• Kalamata Olives
• Feta Cheese
• Oregano
• High-Quality Olive Oil

You’ll notice that an authentic Greek salad doesn’t use lettuce. This is mostly because the ingredients grow during the summer while lettuce is a winter vegetable in Greece. 

However, when enjoying a Greek salad outside of Greece, you will often find it mixed in with a bed of romaine lettuce for some extra crunch. 

Regional Variations of Greek Salad

Speaking of different ways to make Greek salad, there are different variations even throughout the country of Greece! 

In Crete, the largest island in Greece, a Greek salad is often served with rusk, which is a double-baked crunch bread made from whole wheat flour or barley. Think of it as a large crouton. 

On the small island of Tinos, just north of the famous Mykonos, Greek salad is made with capers, banana peppers, and sometimes even fresh seaweed for some extra saltiness. 

The islands of Paros and Naxos will add cubes of watermelon to sweeten the salad, especially during the summer months. 

And in the north of Greece, you will find Greek salad made with parsley. 

While the traditional Greek salad is made of eight main ingredients, it is very common to see different methods and variations based on the location. 

So, adding lettuce to your Greek salad doesn’t make it any less of a delicious Greek salad! 

Is Greek Salad Healthy?

If this authentic dish sounds delicious, then you’re gonna love what we have to say next – Greek salad is inherently healthy! 

As a staple dish in the Mediterranean diet, the healthiest diet in the world, Greek salad is made with fresh vegetables, heart-healthy fats, and low-calorie ingredients. 

It includes all the food groups – protein (feta cheese), healthy fats (olive oil), and vegetables. Serve with some toasted ciabatta or croutons and you’ll have your carbs there too! 

Did you also notice that it’s a great vegetarian option? 

Greek salad is a quick, delicious, and healthy dish that you can enjoy for lunch, dinner, or as a side to your entree. 

Enjoy Your Next Greek Salad at Cafesano Italian & Mediterranean Bistro

After reading about a Greek salad you’re probably craving one, right?

Well, we have some good news for you! 

Cafesano Italian & Mediterranean Bistro serves the best Greek salad in Northern Virginia. 

Made with fresh, local produce and top quality and aromatic olive oil over a bed of romaine lettuce, you’ll satisfy your craving in no time. Plus, you’ll get to enjoy a freshly toasted warm ciabatta roll on the side, perfect for soaking up that leftover olive oil and tomato juice. 

The minute you take your first bite, you’ll feel transported to a local Greek taverna in the old country. 

Whether you’re satisfying a Greek craving or looking for a quick, delicious, and healthy meal to take home to your family, Cafesano is the answer! 

Serving high-quality Mediterranean and Italian dishes, our menu has something for everyone to enjoy at Cafesano. 

Check out our lunch and dinner menu or come in for a night out on the town at Cafesano today! 

The post Everything You Wanted to Know About Greek Salad appeared first on Cafesano.

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.

The post 6 Foods You Should Include In Your Diet Every Day appeared first on Cafesano.

Don’t look now, but the US is rapidly turning from a fast food nation to a fast, casual and, increasingly, fresh food nation.

The reason for this change in dining habits? There are several.

• Growing concern about health, nutrition and the nation’s soaring obesity rate
• Increased desire for better, tastier more nutritious food is another
• Developing interests in distinctive flavor profiles

It’s no wonder. Clearly, the luster of the golden arches and other post World War II roadside dining icons has diminished significantly.

According to an article in Business Insider, sales of McDonald’s in the United States fell 3.3 percent in the last quarter, and other chains fared even worse. This marks the continuation of a long-term downward trend.

A Shift Away from Mass-Produced Fast Food

“There’s a shift away from the perception of food that is mass-produced towards food that is perceived to be more homemade or artisanal or sustainably produced,” said Keith-Thomas Ayoob, associate clinical professor at Albert Einstein College of Medicine in New York. “Consumers want to feel that they’re doing healthier things and eating a healthier diet.”

Articles in the Wall Street Journal, Consumer Reports and FastCasual.com, a trade publication for quick-casual restaurants like Reston’s own Cafesano, reported similar findings.

FastCasual.com attributed this decline in fast food dining to changes in consumer attitudes. FastCasual.com also cited new research from brand consultancy group Brand Keys of 3,000 consumers spanning the Baby Boomer, Gen X and Millennial generations.

“You only have to look at the same-store sales of brands like McDonald’s, Burger King and Taco Bell to see the shift that’s taking place,” Brand Keys Founder/President Robert Passikoff said in a news release. “Fast food brands are rapidly losing loyalty and profits.”

According to this survey, Baby Boomers reported an 18% decrease in fast food visits. This demographic places high values on health and living well, Passikoff added. Gen X’ers reported an 11% decline for similar reasons.

Millennials Are Willing to Pay More for Better Meals

The demographic most worth noting should come as no surprise. Millennials reported a 20% decrease in visits to fast food chains, and 42% of them reported increased visits to fast casual restaurants in the past year.

“Nearly 90% of Millennials said they are looking for fast, casual food that is tastier, healthier and more customized. They are willing to pay more for better, more customizable options,” noted Passikoff.

Cafesano in Reston, VA falls into the “fast casual” restaurant sector and is benefitting from this shift in preference from customers of all ages. But some industry analysts feel that certain fast casual operators are taking this segment of the restaurant industry to a new level and are starting to refer to them as “fresh casual” operators.

Fresh casual restaurants resemble the fast casual model in many ways (high quality menu items are served in a quick-service environment), but they take the food they serve and the service they provide to a much higher level.

Fresh Casual, a New & Fast-Growing Restaurant Segment

“Fresh casual is definitely a force to be reckoned with,” notes Matt Bodnar of Fresh Hospitality, a Restaurant Incubator focusing on the fast casual segment. “The concept is here to stay,” says Bodnar.

A few of the major operating differences for fresh casual operators include:

• The menu is often designed by a chef and has certain flavor profiles that can be often comparable to a top-quality casual or even fine dining restaurant
• Food is delivered to the customer
• Tables are bussed
• Customers enjoy a more comfortable dining environment with higher quality furniture and fixtures

There’s no doubt that Cafesano fits the description of fresh casual to a “tee”.

Cafesano, a Local Example of This Burgeoning Trend in Reston, VA

“At Cafesano we pull together an abundance of fresh vegetables, select meats and dairy products, and fresh Mediterranean herbs and spices to produce a menu full of light and flavorful selections that prove that ‘great taste’ and ‘good for you’ can describe the same dining experience!” affirms Cafesano owner, Paul Swinley.

“We consistently strive to provide the same level of service, whether it’s for a single dine-in guest, a take-out order or catering for a large corporate event around Northern Virginia.”

Menu items that keep guests coming back include Cafesano’s homemade Hummus, made-to-order Signature Salad, and Margherita pizza.

Reasonably priced imported and domestic wines and a wide selection of craft beers pair nicely with Cafesano’s Kabob Platters and Pasta dishes.

Another reason for the growing trend towards quick casual restaurants is the commitment of many restaurants to cater to their guests’ dietary restrictions. To that end, Cafesano does not disappoint. With a large selection of vegetarian and gluten-free entrees on the menu, there truly is something for everyone.

Whether it’s “quick casual” or “fresh casual,” Cafesano has it covered. Guests of Cafesano are a testimony that fresh, flavorful and nutritious food, brought to you in a quick-serve environment, is here to stay!

The post How Fast Casual Dining is Changing the Restaurant Industry appeared first on Cafesano.