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Recipes with Whole Wheat Pasta

The Best Mediterranean Diet Meal Delivery Services

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The Mediterranean diet is a popular eating plan that has been well studied for its many potential health benefits.

However, because it focuses on balanced meals using fresh, unprocessed ingredients, dieting may require you to spend more time in the kitchen than you would like.

Plus, it’s easy to make the same recipes week after week.

Fortunately, multiple food delivery services can help streamline meal preparation and add variety to the dinner time, making it easier than ever to follow the Mediterranean diet.

The services included in this article were selected based on the following criteria:

  • Ingredients quality. The services include fresh, high quality ingredients, most of which are unprocessed and organic or from sustainable sources.
  • Price. Each service is good value for money.
  • Diversity. The services offer a variety of meals, including recipes suitable for the Mediterranean diet.
  • Sustainability. Most services use environmentally friendly packaging that is recyclable, reusable or compostable.
  • Brand quality. All included services have been reviewed to ensure they meet Healthline’s medical and business standards.

Ready to cook? Here are 6 of the best Mediterranean diet delivery services.

Best overall

Sun basket

Sunbasket is a company that offers healthy organic meals with high quality ingredients.

When building your box, you can choose from multiple eating plans including Mediterranean, Paleo, Pescatarian, Gluten Free, Vegetarian, and Diabetes Friendly.

Additionally, you can choose other ingredients that you want to avoid, such as: B. pork, dairy products or added sugar.

The service also offers food packages with fresh ingredients and recipe cards, as well as Fresh & Ready meals, which are ready-made dishes that can be heated and served.

Once you’ve chosen your meal plan, you can choose meals from the service’s full menu, which includes a variety of dishes suitable for the Mediterranean diet.

Some examples are:

  • One-pot chicken with carrots, potatoes, and thyme
  • Salmon tacos with coleslaw, salsa roja and chipotle yogurt
  • Persian herb frittata with white beans and barberry salad

Here’s a closer look at the nutritional value for a single serving of the one-pot chicken with carrots, potatoes, and thyme:

  • Calories: 440
  • Protein: 33 grams
  • Fat: 14 grams
  • Carbohydrates: 48 grams

Sunbasket also places great emphasis on sustainability by using environmentally conscious packaging. Detailed instructions on how to reuse, recycle, or compost any component of the packaging are available online.

price

Sunbasket is a little more expensive than others, so it may not be the best choice if you are on a tight budget.

When you sign up for the service, you can order up to 10 Fresh & Ready meals per week, starting at $ 8.99 per serving.

Alternatively, choose 2-5 meal sets per week for 2 or 4 people, starting at $ 10.99 per serving.

Whichever plan you choose, there is a $ 9.99 shipping fee.

With Sunbasket you can easily skip a week or cancel your subscription online at any time.

Best for families

Head chef

If you’re looking for a Mediterranean meal delivery service that can feed the whole family, Home Chef is a great option.

In addition to meal packages, the service offers ready-made, oven-ready meals to make meals even easier.

When you start with Home Chef, you have the option of ordering 2–6 recipes per week for 2, 4 or 6 servings each.

Once you’ve chosen your plan, you can easily combine your favorite dishes from the service’s changing weekly menu.

There’s also the option to filter recipes by meal or diet type, including vegetarian, low calorie, low carb, and ready in under 30 minutes. Some meals can even be customized by swapping other sources of protein.

Remember that there are limited options for certain dietary patterns, including those on a gluten-free or vegetarian diet.

As with some of the others on this list, Home Chef doesn’t allow you to filter on the Mediterranean diet. However, there are many options that are good for diet, including:

  • Salmon and poached cherry chutney with crispy potatoes and lemon broccoli
  • Cheesy BBQ cauliflower mini flatbreads with pickled shallots
  • Chicken and lemon crema with carrots

Here is the nutritional value for a single serving of chicken and lemon crema with carrots:

  • Calories: 398
  • Protein: 41 grams
  • Fat: 17 grams
  • Carbohydrates: 21 grams

In addition, Home Chef uses packaging that is largely recyclable or reusable. The company also provides information on recycling materials on its website.

price

Meals start at $ 6.99 per serving, with a delivery charge of $ 7.99 per order.

You can also skip a week or cancel your subscription online if necessary.

Best budget

Hello Fresh

HelloFresh is a popular meal kit supplier that makes it easy and inexpensive to prepare healthy meals at home.

You can select 2–6 recipes each week, each containing either 2 or 4 servings.

You can also choose from multiple plans and choose meals that are family-friendly, low-calorie, pescatarian, vegetarian, or quick and easy.

Unlike similar services, HelloFresh doesn’t currently offer oven-ready or fully cooked meals, which can be a disadvantage for some.

Although HelloFresh does not have a special menu for the Mediterranean diet, it does offer a variety of meals to suit its changing weekly menu, including:

  • Mushroom and chives risotto tossed with garlic and herb butter
  • Trout in a pecan crust with apple salad and fried potatoes with thyme
  • Chicken Gyro Couscous Bowls with hummus, tomato and cucumber salad and feta sauce

Here are the nutritional information for a single serving of Chicken Gyro Couscous Bowls:

  • Calories: 630
  • Protein: 41 grams
  • Fat: 28 grams
  • Carbohydrates: 51 grams

Most HelloFresh packaging is also recyclable, including the box, gel packs, liners and separators. Information on recycling the individual components can be found online.

price

HelloFresh is one of the most budget-friendly options available, with prices starting at $ 7.49 per serving and a shipping fee of $ 8.99 per order.

The service also makes it easy to cancel your subscription at any time or skip a week by logging into your account.

Best frozen

BistroMD

BistroMD offers fully prepared, frozen meals that are a great alternative to meal sets if you’re looking for an easy way to follow the Mediterranean diet while saving time cooking.

When registering, you can choose whether you would like to receive meals 5 or 7 days per week, either with lunch and dinner only or all 3 meals per day.

The service also has several programs to choose from, and you can choose dishes that are gluten-free, heart-healthy, or tailored for people with diabetes or menopause.

While no plan specifically for the Mediterranean diet is included, BistroMD has 150 different meals on its full menu with many suitable options, such as:

  • Grilled salmon with creamy pesto
  • Chicken Meatballs with Lentils and Spiced Tomato Sauce
  • Mediterranean quinoa salad

Here are the nutritional information for a single serving of grilled salmon with creamy pesto:

  • Calories: 380
  • Protein: 33 grams
  • Fat: 21 grams
  • Carbohydrates: 14 grams

BistroMD starters are delivered in a recyclable cooler. The box, food envelopes, bags, plastic trays and insulation are also recyclable.

Keep in mind that BistroMD may not be the best option for everyone as it is one of the more expensive options and doesn’t have a weekly menu.

price

Prices vary based on the number of meals ordered, but start at $ 9.49 per serving. There is also a $ 19.95 delivery fee for each order.

BistroMD makes it easy to pause or cancel your subscription by logging into your account on the service’s website.

Best organic

Green Chef

As one of the few certified organic meal packages, Green Chef is a great choice if you’re looking for an easy way to maintain a healthy, well-rounded Mediterranean diet while eating organic at the same time.

You can order 2-4 meals each week, each containing 2, 4, or 6 servings.

Green Chef also offers three meal plans including Plant-Powered, Keto + Paleo, and Balanced Living.

While there is no specific eating plan for the Mediterranean diet, there are several options that can fit into your diet, such as:

  • Flatbreads made from sun-dried tomatoes with balsamic reduction, basil pesto and kale salad
  • Chicken in parmesan crust with marinated tomatoes and green beans with hazelnuts
  • Blackened salmon with dijonnaise and couscous with corn, roasted peppers and green beans with apricot glaze

Here is the nutritional value for a single serving of the sun-dried tomato flatbreads:

  • Calories: 810
  • Protein: 30 grams
  • Fat: 47 grams
  • Carbohydrates: 73 grams

In addition to using recyclable packaging, Green Chef offsets 100% of the CO2 emissions from its operations, making it a great option for environmentally conscious consumers.

Even so, it’s more expensive than the competition and most meals are relatively high in calories per serving, which could be an important consideration when trying to lose weight.

price

Plans start at $ 10.49 per serving, with a flat delivery fee of $ 9.99 per order.

You can also pause, skip, or cancel your weekly orders right from the company’s website.

Best meal set

Martha and Marley spoons

Martha and Marley Spoon would like to help you hone your cooking skills and build your confidence in the kitchen by providing healthy meal sets with recipe cards and pre-portioned ingredients.

You can order 2–6 meals per week for 2 or 4 people.

There are 29 recipes to choose from each week, including a variety of vegetarian, low-carb, low-calorie, dairy-free, and kid-friendly meals.

Be aware, however, that the service has limited options for those with severe dietary restrictions and may not be suitable for those with food allergies.

Additionally, Martha and Marley does not currently allow Spoon to filter the menu to find options that fit into a Mediterranean diet.

However, there are still many suitable options including:

  • Fried vegetable fattoush with lemon tahini dressing
  • Mediterranean chicken pan with feta and roasted pita
  • Crispy salmon in a pecan crust with sweet potato fries and dill aioli

Here’s a closer look at the nutritional value for a single serving of the crispy pecan-crusted salmon:

  • Calories: 860
  • Protein: 37 grams
  • Fat: 58 grams
  • Carbohydrates: 50 grams

Martha and Marley Spoon not only use predominantly recyclable packaging, but also use cardboard boxes and partitions from sustainably managed forests.

price

Plans start at $ 8.49 per serving with an additional $ 8.99 shipping fee.

You can pause or cancel your subscription at any time on the company’s website.

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Recipes with Whole Wheat Pasta

Guiding the way to thrive

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Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains

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By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel

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I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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