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

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

The What & Why of Fresh Fruit

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

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

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

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

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

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

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

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

Did You Know?

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

10 Quick Ways to Add Fresh Fruit to Your Diet

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

Real-World Recipes: Cooking with Fresh Fruit

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

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

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

Manhattan Glazed Chicken Recipe

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

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

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

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

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

Roasted Peaches with Goat Cheese and Honey Recipe*

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

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

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

That’s it! You’re done!

Treat Yourself to Takeout OR Linger on our Patio!

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

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

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

*Sourced from EatLiveRun.com

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

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!

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