Health-Minded Menu Picks

This week, I collected more than 50 takeout menus and looked at a few more online to find some healthy options, (other than the dreaded salad), for your eating out pleasure. 

But actually, you don’t need me to tell you what is healthy if you just keep in mind a few simple rules of thumb.

1. The more vegetables the better.
2. Stay away from fried foods. If something comes with fries, opt for a side salad or side veggie. If you're really craving those fries, ask the waitress to just bring 3 to 5 instead of a whole side of them.
3. Order something with the least amount of bread possible, (that includes pizza crust and pasta.)
4. Sauces don't take up much space, but they do pack on the calories.
5. Portion control. This is not just for dieting, but for general health. When we eat tremendous amounts of food, it is taxing on our bodies. Typcially, American restaurants should be approached with an immediate takeout plate. Put 1/3 to ½ of your food in the takeout tray and stash it away. Eat slowly, enjoy your meal and you’ll feel plenty full on half. 
6. Stay away from "fast food," (though I provide a few 'on the go' options at the end of the list.  

With that in mind, here are some of my picks from around the neighborhood.

All Star Pizza & Restaurant has 12 salads to choose from. And, if you’re going to break the bread rule, they have a veggie wrap packed with spinach, plum tomatoes, olives, roasted red peppers and balsamic vinegar.

The Couch Tomato Café has an entire salad bar with a fabulous selection. Beyond the salad, there is a delightful collection of wraps, freshly made soups and ‘gourmet pizzas." Though pizza breaks rule number 3, if you’re going to have pizza, loading it with veggies is the way to go. Oh, and when it comes to wraps, ask for minimal dressing, unless it's a balsamic. 

Bourbon Blue has a number of good options. Their salads are creative and voluminous. Their Voodoo Shrimp is lean and comes with rice and broccoli. Their flatbread pizza is whole grain with sundried tomato, pesto, mushrooms, spinach and light goat cheese. Finally, they are one of the few places in the neighborhood offering a vegetarian option with seitan, (a meat substitute that really has the texture of meat).

Winnie's Le Bus has a pretty savvy selection as well. Aside from the temptation of eating way too much bread, the menu is full of fresh items including mussels in white wine with spinache and shallots, Butternut Squash Lasagna, Thai Turkey Salad, and Brown Rice Nut Salad, which has brown rice, broccoli, carrots, peppers, onions, sunflower seeds, almonds, raisins and walnuts tossed in tahini dressing.  They should just rename that one the “Good For Your Brain” salad.

The Ugly Moose has a good selection of salads, and some protein-rich (bread minimal) entrees, namely the  Filet Mignon, Seared Ahi Tuna and Salmon Filet.

Crossroads Coffee House's yummy salad is a mix of Lettuce, Spinach, Tomato, Apples, Dried Cranberries, Pine nuts, Thyme, Goat Cheese, Roast Turkey and Apple Cider Vinegarette.

The Manayunk Brewery has a plethora of salads, as well as an entire sushi menu. Sushi is made with such fresh ingredients, and it's always a good choice (except the fried stuff).

Speaking of Sushi, Hikaru is a grand slam. It's really hard to find something on this menu that is not healthy, as long as you avoid the fried foods. 

Speaking of Asian cuisine, Thai 2 Go has quickly become one of my favorites. Thank goodness for this fresh option to all the Chinese takeouts and McDonalds. Though there are a number of fried or noodle options, (avoid these), their "curry" dishes are excellent. If you're a hot and spicy fan, ask for "5 star" and they'll make your tongue burn and your endorphins skyrocket.

Want something quick? 

Besides Thai 2 Go, the Chinese takeout restaurants are a far better option than McDonalds, as long as you ask for "no MSG" and avoid anything fried. All Chinese restaurants have a steamed vegetables option. Sometimes it's called “Buddah’s Delight” or "Vegetable Delight." This is super healthy. You can eat the whole thing and hardly ingest any calories. Meanwhile, you’ll be getting a host of vitamins, minerals, fiber and even protein. I sometimes order a side of General Tsau’s sauce to go with it. Just make sure to only get a sauce if it does not have MSG, and use sparingly due to calories and sugar.

Dantonios has a delicious grilled vegetarian sub. It's full of spinach, broccoli, grilled onions, grilled mushrooms and cheese. The bread is on the ‘no’ list, but the selection of veggies makes for a great option when you’re in the mood for a hoagie or cheesesteak. Yes, it's totally different than a cheesesteak, but far better than a booring salad or side of broccoli.

Tony A’s has a Vegetable wrap with Roasted peppers, caramelized oninos, sautéed spinach and eggplant. This is another nice selection full of of vitamins.

Machismo Burrito Bar may border on ‘fast food’, but its ingredients are real meat, healthy black beans and vegetables. So it’s a great option when you have to do something fast.

Please notice that even though I can find decent items on pizza shop menus, I have nothing good to say about Fast Food such as McDonalds and the like. Their meat is barely edible, and personally, I don't think its fit for a dog, much less my kids. As many of us learned about Taco Bell recently, their meat isn't even all meat. This is true for much of the fast food industry. Unless you see a fresh chicken breast, it is probably jam packed with fillers.  

So when you head out for a good night, you don’t need to give up the good fight.  Just remember to portion, choose vegetables and lean meats, avoid bread products and fried foods and go light on the sauces. Then, you can enjoy eating out as often as you can afford it. 

Cheers, and, here’s to your health!