Embrace International Mediterranean Diet Month at SabaRaba's

May is International Mediterranean Diet Month, and the occasion presents an array of colorful cultural cuisines to explore that are heart-healthy and satisfying. With more than 21 countries in this designated region—from Morocco to Israel—there is much to discover and experience. For the last five years, U.S. News & World Report has ranked the Mediterranean as the top diet due to the heart-healthy benefits and antioxidants it provides. The diet is rich in healthy fats, whole grains, fresh produce as well as ingredients such as flavorful herbs, spices, seeds and nuts.

During May, SabaRaba’s celebrates Mediterranean Diet Month with a Mediterranean sampler special that includes hummus, baba ganoush, Israeli salad and pita for $9.

Udi Hershkovitz, Atlanta restaurateur and owner of SabaRaba's, the Israeli “falafeliya” operating out of a yellow shipping container in Parkside Shops in Sandy Springs, says in his native Israel, Mediterranean eating is a way of life, not just a diet. “It's how we live. We love to gather and walk to a falafel cart and share a hummus wrap or shawarma with crisp vegetables or walk to the market, maybe have a fresh-squeezed lemonade with mint (limonana in Tel Aviv). It's easy to forget that you're getting a lot of fiber and vitamins! I created SabaRaba's in Atlanta to show that fast and convenient food can also be a very healthy way of eating."

SabaRaba’s menu is predominantly plant-based and offers a variety of salads and proteins that can be served in a pita, in laffa flatbread or as a deconstructed plate. Key ingredients such as chickpeas, bulgur wheat, leafy greens, eggplant and olive oil feature antioxidants and anti-inflammatory properties. Lean proteins like spit-roasted chicken can be added to any dish. Hershkovitz adds, "Downfalls of the typical Western diet are too much sugar, processed food and dairy. At SabaRaba’s, we focus on serving fresh, whole foods. It’s all very energizing food, which makes it easier to stay active."

The research is sound. Mediterranean diets reduce the risk of all-cause mortality by 28%, heart disease mortality by 45%, stroke by 35% and nonfatal heart attacks by 52%. Mediterranean diets were more effective than any other diet studied (source: PUBMED), which is remarkable. In a group of 6,229 American women and men, ages 44 to 84 studied for eight years, Johns Hopkins researchers and others found that a Mediterranean-style diet combined with regular exercise, a healthy weight and not smoking protected against early heart disease, slowed the build-up of plaque in artery walls and reduced risk for early death by 80%. Benefits of the diet include:

• Keeping healthy cholesterol

• Enhancing the body’s ability to absorb blood sugar (diabetes and prediabetes threaten heart health)

• Cooling off damaging inflammation that may lead to diabetes and liver and heart disease

• Helping arteries stay flexible and resist plaque build-up

Most—if not all—menu items at SabaRaba’s are Mediterranean diet approved, these include:

• Falafel: ground chickpeas with fresh veggies and traditional spices, hand-scooped and fried to order

• Israeli salad: cucumbers, tomatoes, yellow bell pepper, red onions, radishes, citrus, olive oil and parsley

• Tabouli salad: bulgur wheat, cucumbers, radishes, red onions, parsley, yellow bell peppers, citrus, cilantro and olive oil

• Market salad: tomatoes, cucumber, red onions, carrots, feta, green olives, hearts of palm, dates and house vinaigrette

• Hummus: creamy blend of chickpeas, tahina, lemon juice and garlic that is made fresh daily

• Grilled chicken plate: house-marinated chicken grilled to order and served with hummus, pita, Israeli salad and a choice of side

• Sabich: grilled eggplant and boiled egg nestled inside a pita pocket with hummus and cucumber

Hummus for example (when prepared traditionally) is a great source of protein, fiber, polyphenols and vitamins. Made with chickpeas, olive oil, tahina and lemon juice, it is great as a wrap or as a dip for carrots, cucumbers, and red and orange peppers. According to the National Institutes of Health, raw or cooked chickpeas and hummus also contain dietary bioactives such as phytic acid, sterols, tannins, carotenoids and other polyphenols such as isoflavones with benefits that may extend beyond basic nutrition requirements. With chickpeas as its primary ingredient, hummus—especially when paired with vegetables or whole grains—is a nutritious way to consume the recommended servings of legumes. Replacing calorie-dense foods with nutrient-dense foods is the cornerstone of the Mediterranean way of eating.

During May, SabaRaba’s celebrates Mediterranean Diet Month with a Mediterranean sampler special that includes hummus, baba ganoush, Israeli salad and pita for $9. Orders can be placed in person or online for pickup or delivery.

SabaRaba’s is located at 5920 Roswell Road, Kiosk 1 in Sandy Springs, 404-904-3881. The restaurant is open daily from 11 a.m.-8 p.m. For more information, visit www.eatsabarabas.com or follow SabaRaba’s on Facebook, Instagram and Twitter for additional updates.