What is cava food

Find the recipe for this healthy lunch bowl below. Photograph by Janis Jibrin.

Fueling up on Cava Grill’s tasty grilled proteins with tzatziki and hummus may feel like you’re living the Mediterranean diet dream, but watch out. At this Chipotle-style, create-your-own plate system, it’s possible to wind up with an 1,000-calorie entree that veers off from your nutritional goals.

After giving Cava’s online nutrition calculator careful study, I walked into the Dupont location and was delighted to find that my perfect-on-paper meal also passed the taste test with flying colors (literally—take a look at that photo!).  It also kept hunger in check for four straight hours—impressive for just 507 calories.

BASES

The Best: A half portion of greens with a half portion of lentils; the dark greens offer bone-building vitamin K and cancer-fighting compounds like beta carotene and glucosinolates (in arugula, broccoli, kale and cabbage). The lentils are both vitamin and mineral-rich, contain protein, and loaded with fiber.  A low glycemic index carb, they help keep blood sugar in check. 

The Worst: Pita bread and soup. White bread pita offers no fiber, and soups are generally high in sodium.

DIPS AND SPREADS

The Best: Eggplant and red pepper—compounds in eggplant called “glycoalkaloids” help fight cancer, and red pepper is vitamin C and beta carotene-rich. Also, the roasted red pepper hummus—hummus contains a lot of vitamin and minerals, along with fiber.

The Worst: Crazy feta and tzatziki, which are little high in cholesterol-raising saturated fat, and harissa, which is high in sodium (which can raise blood pressure).  But do note: Any of these are okay in moderation. 

PROTEIN

The Best: Falafel, made from chickpeas, which have a similar nutrition profile to lentils, and parsley, which is rich in vitamin K and a wealth of health-promoting phytonutrients. Also, the skinless grilled chicken, which is low in saturated fat and rich in cancer-fighting selenium and the B vitamin niacin, which helps convert food to energy, among many other things. Oddly, protein-poor “Roasted Seasonal Vegetables” is also a choice. Nevertheless, they’re delicious and healthy—get half an order with a half order of chicken.

The Worst: Braised beef, braised lamb and spicy lamb meatballs—they’re high in saturated fat (the meatballs also high in sodium), and red meat is linked to cancer, heart disease and an earlier death. If you’re really jonesing for red meat, go with the grilled meatballs which are lower in saturated fat.

TOPPINGS

The Best: Cabbage slaw and cauliflower quinoa, which offer cancer-fighting glucosinolates and vitamin C, while the carrots and currants, cucumber, lemon wedge, mint, pickled banana peppers, pickled onion, shredded romaine, and the tomato and cucumber salad offer vitamins, phytonutrients, and fiber. (If you’re watching your sodium intake, opt for just two of the first three toppings; have as much as you want of the rest.)

The Worst: Kalamata olives, which are not worth the sodium, and pita crisps—the white flour makes them not worth the calories.

DRESSINGS

The Best: All of the salad dressings at Cava are good from a nutritional standpoint—they’re made with good fats like olive and tahini and with a reasonable amount of sodium.

A HEALTHY CAVA RECIPE TO TRY

Base: Half portion greens + half portion lentils

Dips and Spreads: Eggplant and red pepper and roasted red pepper hummus.  You can order four, but I stuck to just two servings to keep sodium down.

Protein: Half portion chicken + half portion roasted vegetables. The reason I opted for a half serving of chicken is because I also have lentils, which are also protein-rich. This way I get more vegetables—and really healthy ones!

Toppings: Cabbage slaw, carrots + currants, tomato + cucumber, mint, lemon wedge

Dressing: Lemon Herb Tahini

Nutritional Facts: It’s all good except for the sodium, the Achilles heel for many restaurant entrees. 507 calories, 29 g fat, 5 g saturated fat, 1206 mg sodium, 49 g carbohydrates, 12 g fiber, 7 g sugar, 28 g protein. 

Janis Jibrin is a registered dietitian who has spent much of her career writing about nutrition, Janis’s articles have appeared in Good Housekeeping, Self, and other magazines. She’s also written best-selling diet books and helped develop a year-long weight loss program for United Health Group. Her nutrition counseling practice is located in Dupont Circle.

The first Cava Mezze was a humble outpost: a 1,700-square-foot, full-service Mediterranean restaurant in Rockville, Maryland.

A group of three friends launched the restaurant in 2006, and then another joined as CEO three years later.

Now rebranded as a fast-casual chain called Cava Grill, the company has 24 locations on the East Coast and Los Angeles, with 18 more set to open this year. In late March, Cava Grill announced that it has raised $30 million in Series C funding (bringing the total to $90 million).

There are a few secrets to the chain's success.

In an interview with Business Insider, CEO Brett Schulman attributes Cava's popularity to three attributes: the healthiness of its food, (relatively) low prices, and smart use of data science.

Cava launched at the right time

About a decade ago, restaurateurs Ted Xenohristos, Ike Grigoropoulos, and Dimitri Moshovitis launched Cava in Maryland and Washington, DC. When the team got serious about expansion a few years later, their friend Brett Schulman left his job as VP of Deutsche Bank to become Cava's CEO.

Their mission, according to Schulman, has always been to offer a modern American take on traditional Mediterranean fare.

"I think the world continues to shift where you see limited-service formats producing high-quality food at an accessible price point," Schulman says. "People are eating out more, but they can't necessarily afford a full-service experience. With younger generations, I think they're focusing on what's going in their body and will use their disposable income for food with better sourced, higher quality ingredients."

Cava Grill is a limited-service chain, meaning its staff operates in an assembly line format, and customers can customize their meal and go, or sit at the tables. The chain serves Mediterranean salads and bowls — including hummus and pita, spicy lamb meatballs, and falafel — that range from $8 to $11 and average 500 calories. Its prices and calorie counts rival that of Chipotle.

Both chains also started around the same time, when the healthy fast-casual movement started gaining momentum. Over the past decade, the trend has skyrocketed  — the US market for healthy fast-casual food has grown by 550% since 1999, more than 10 times the growth seen in the fast-food industry over the same period.

Accurate supply forecasts help keep Cava's prices low

Schulman says Cava is able to keep prices low because of its relationships with purveyors. By working with local farms and ranches, the chain can minimize transportation costs to its kitchens. The company's data science team also produces highly accurate forecasts of every ingredient it will need for the upcoming week or month. That way, a farm can anticipate the exact amount of product needed (say, tomatoes) and offer its supply at a lower price to the chain.

A purveyor might otherwise waste crops if it can't predict what retailers need and grows too much.

Cava doesn't always work with local farmers, however. It's nearly impossible to find in-season tomatoes and cucumbers in the winter on the East Coast, Schulman says, so it sources from elsewhere . For that reason, the company is starting to work with more greenhouses, which can grow crops year-round near its restaurant locations.

Cava also cuts down on costs with an assembly line format (compared to a full-service restaurant, the chain can hire fewer employees since it doesn't need servers). In January, the chain also launched a mobile ordering platform, which allows it to serve more customers in less time and with fewer workers.

Automated sensors monitor Cava's restaurants

The data science team's main project is managing a system of sensors embedded in every restaurant that studies everything from food-safety practices to how long customers wait for food and how much time they spend eating once seated. The sensors are placed throughout each location, and keep track of a number of factors, including where customers are located, temperature, and noise level.

Using sensors near the assembly line, the team found that customers tend to congregate near the menu board when deciding what to order. Cava placed another menu board toward the middle of the waiting area, so that customers know what to expect. The change has made lines move 10% faster.

What we're really trying to do with the technology is look at it from a humanistic standpoint," Schulman says. "We're not necessarily saying, 'Hey, we're going to go get a bunch of robots and replace our team members.' We want to use technology to enhance the guest experience, and make operations more efficient."

As Cava expands even more, he says one of the company's challenges will be keeping its food and dining experience authentic. 

"We want to stay small as we get bigger. I think that is a huge challenge. As we grow, we don't want to lose the roots of that 1,700-square-foot Cava in Rockville that the guys opened 10 years ago," Schulman says.