It's a Kid - Friendly Kitchen in Zoe's Kitchen

It's been a long day filled with work, errands, sports practices or games and now it's 7:00 p.m. and there is nothing planned for dinner.  Everyone is hangry - the crew needs food and they need it fast.  The obvious choice is the fast food drive - thru... you're in, you're out, you're home.  Seems fine, right?  Not necessarily - especially if your kids just finished their (insert your kids' sports of choice here) game or practice.  This meal is crucial.  It's the one that refuels them, restoring depleted energy reserves, repairing torn muscles, and fueling the brain for the dreaded homework that is probably to follow.  I have always liked Zoe's Kitchen for a quick and easy meal.  It has your soups and salads and sandwiches, but it also has great family style meals.  THEN... I discovered, upon walking into the Zoe's Kitchen on Oaklawn the other week, that they have marked healthy options on their kids menu as well.  Just when I thought it couldn't get any better...


Menu Mentions:
I really want to focus on their kids menu here.  Zoe's, I have discovered, is part of the Kids Live Well program, an initiative carried out by the National Restaurant Association and Healthy Dining.  Their designated healthy options have been marked with an apple.  These items have been analyzed by Healthy Dining's team of Registered Dietitians and are recognized for meeting the nutrition qualifications that you can read by clicking here.  Currently, the "healthy items" on their kids menu include:  Grilled Chicken Fingers, Kids Roll-up and Kids Fresh Fruit Cup.

On walking in, the employees greeted me warmly and showed no concern over me ordering from the "12 and under menu" (they even happily let me snap some photos of their menu).  I opted for the Grilled Chicken Fingers and got the side of fruit with it.  Knowing that this was not going to fill me up, as I'm actually an adult, and wanting to get my 3 out of the 5 food groups at the meal I added a side Greek salad.  This gave me vegetables to add with my protein and fruit.  This was a great decision - one that I will probably repeat on future visits, whether I'm with kids or friends.  The "chicken fingers" are actually their grilled chicken breast cut into strips- tender, juicy and full of flavor. Depending on the age of your child, the serving of chicken may be even more than they can eat and able to be split between two.  I got the fruit cup as my side and then they give you several packets of ketchup for dipping.  Fun for the kids, but still keeping things light and fresh.  My side salad was a pretty decent size and a perfect accompaniment.  I ended up turning the whole thing into one larger salad.  It was light and simple and fresh.  Kind of dual purpose dish - good for kids and good for adults.


Nutrition Notes:

Vitamin C... tomato, pineapple, oranges... helps the body produce collagen and protects against infection and cell damage (promotes healthy looking skin).  Aids in iron absorption when plant - based sources of iron are consumed.

Vitamin B12... chicken & cheese... helps the body make energy, keeping metabolism and energy levels up (vegan & vegetarian athletes and those whose small intestines cannot absorb B12 run the risk of B12 deficiency anemia and may benefit from supplementation).

Iron... dark leafy greens & chicken... Important for red blood cells to be able to transport oxygen to all of our tissues (such as skin & muscles).

Lycopene... tomato... powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.

Resveretrol... red grapes... may decrease LDL (bad cholesterol) and risk of blood clots.  May help maintain a healthy blood pressure.

Vitamin K... dark leafy salad greens... an important factor in helping our blood clot.  Be careful about consuming too much vitamin
K if you are taking any type of blood thinners as it will inhibit the effects of the medication.
And make sure you get some of their olive oil Greek vinaigrette dressing on their (remember moderation though) to help the body absorb the fat - soluble vitamin K!


Side Note:  The Big Deal with B12
Is your child athlete tired on and off the field / rink / court?  While it could be due to a number of reasons such as lack of sleep, over-training or under-fueling, it could also be due to a lack of vitamin B12.

B12 is necessary for production of red blood cells (RBC's) and tissue repair - obviously key components to a top-performing athlete.  For these reasons, a deficiency can cause anemia leading to poor performance during high - intensity exercise and it may decrease the body's ability to build and repair muscle.

Young athletes (or really any individuals) who are vegan or vegetarians or who eat too few calories, whether from calorie restriction or skipping meals, run the risk of B12 deficiency.

So, where can we find B12 in our diet?

Animal sources include:
     - Beef liver, clams, fish, poultry, eggs, and dairy
Non - animal sources include:
     - fortified breakfast cereals, nutritional yeast, fortified soy products, soy milk, & B12 - fortified meat
        analogues

* Individuals with a condition that prevents their small intestine from absorbing B12 also run a high risk for deficiency and should speak with their doctor about supplements.

A Morning Oasis

"Never judge a book by its cover" - The phrase I now associate with Oasis Cafe.  This out-of-the-way dining establishment was certainly far off my radar when my friend suggested it as our breakfast spot a couple of weeks ago.  She mentioned that it got great reviews and so I, always being up for trying something new, eagerly agreed to the suggestion.  When first pulling into the parking lot, I thought, "Mmmmm, ok friend, I'm trusting you on this".  The writing on the windows and uninviting exterior were not quite what I was expecting; Although, now thinking back I don't really know that I had any expectations at all.  However, as I walked inside I immediately saw that this place was full of "regulars", which, to me, is always a good sign.  I was quickly greeted by a friendly waitress and taken to a booth to wait for my friend.  As I waited for my friend to arrive, I sipped a strong but smooth cup of coffee and perused the menu, which to my surprise (and delight) was full of variety and had it's own section designated to healthier options.  I'm so glad we decided to give this place a try.  It provided me and my friend with a sweet time filled with a satisfying breakfast, laughter and rich conversation before setting off to a busy day of work.

Menu Mentions:
I will say that everything on the menu looked delicious.  I pretty much already new it would, though, as I blatantly stared at other patron's plates on my way to being seated.  The Oasis Cafe offers quite the selection, including, but not limited to, omelets & biscuits, French toast, breakfast tacos, migas, fresh fruit & yogurt, and different egg dishes.  On weekday mornings I always try to make sure I get some good protein in at breakfast so I looked more at the egg dishes.  I landed on the "One Egg Breakfast", which got me a scrambled egg, two slices of whole wheat toast, sliced tomatoes, and maybe the best side of fruit I've ever gotten at a restaurant, much less a diner.  In fact, that may have been what sealed the deal on my decision.  The waitress informed me that they give you "the good stuff" in their fruit cups and as she handed me the bowl, brimming with freshly sliced peaches, nectarines, apples and pineapple I saw she was true to her word.  Seriously impressed here.  My friend got a biscuit instead of toast so that we could both try it, and for all of you biscuit lovers out there, that was a win as well.  So, at this little hole - in - the - wall diner tucked off of Greenville I had a fresh and satisfying breakfast that fueled the long workday that lay ahead me.


Nutrition Notes:

Protein... eggs, toast... aids in the growth, maintenance and repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).  You will get a little protein in the toast (think between 2 and 4 grams per slice) if it is whole grain toast.  1 whole egg is equivalent to 1 oz. of a "meat equivalent", containing about 7 grams of protein.

Vitamin D... eggs... fat - soluble vitamin (needs fat to be absorbed in the body).  Helps the body absorb calcium from food and supplements, aids in muscle movement, helps support a strong immune system, and, with calcium, helps protect older adults from osteoporosis.  It's good to incorporate the whole egg now and again (as opposed to only the egg white) if eating without any additional dietary fat so that the fat - soluble vitamin D, lutein and zeaxanthin can be well absorbed.

Lutein & zeaxanthin... eggs & nectarines... carotenoids (and a group of precursors to vitamin A) that can help slow the progression of macular degeneration, promoting eye health.

Lycopene... tomatoes & watermelon... another carotenoid (precursor to vitamin A) that helps prevent the hardening of the arteries and certain cancers.  Also helps prevent wrinkles of the skin by strengthening the elasticity of skin tissues, keeping the skin tight.

Fiber... fruit, tomatoes, whole - wheat toast... helps keep you full, promotes a healthy GI system and can help lower cholesterol.

Vitamin C... tomato, watermelon, pineapple, peaches, nectarines... antioxidant that promotes healthy joints, skin, hair and a healthy immune system by helping the body build collagen and protecting against infection and cell damage.


Beta Carotene... cantaloupe, peaches... another carotenoid (along with lutein, lycopene, and zeaxanthin) and precursor to vitamin A that helps build a strong immune system, is critical to good vision, and is important for healthy functioning organs like the heart, lungs, and kidneys.


Side Note:  Potassium
This post's "Side Note" stems from last post's focus on bananas combined with a conversation I had with a coworker last week in which she asked me for suggestions of foods high in potassium, other than bananas.  

By now, we know that we need potassium in our diets for:
- muscle contraction
- regulation of fluid and mineral balance throughout the body's cells
- maintaining ideal blood pressure levels (as potassium blunts or counteracts the effects of sodium)
- healthy and strong bones as we get older

Over the years bananas seem to have been labeled the "potassium superstar".  However, if you are not a banana lover or cannot eat bananas, don't worry - you have other options!  Other foods that have a high potassium content (some may even have more potassium than a banana) include:
- Cantaloupe
- Nectarines and oranges
- Potatoes (white and sweet potatoes)
- Greens like spinach, kale, collards and chard
- Tomatoes
- Avocados
- Dried apricots
- Winter squash like acorn and butternut
- Beans
- Pumpkin

Branch out, mix it up, and fill your meals with these colorful, flavorful fruits and veggies for an extra punch of potassium!



My Conclusions (Based on a ranking of 1 to 5... 1 = will not return; 5 = will return tomorrow)

Taste = 4.8
Nutrition = 4.8 - due to wide variety and their menu & designated healthy options
Service = 4.8

Overall Ranking = 4.8

Props to The Original Pancake House

As we get older, friends get married, start having babies, and start moving further away, causing us to shuffle around our once familiar traditions and routines in an attempt to keep hold of the strong friendships we have built.  This very situation is what brought me to Addison this past Saturday morning.  With one friend living in Addison, one living in Little Elm, and myself living in Dallas, we found ourselves somewhere in the middle at The Original Pancake House right off of Belt Line.  I had not been here before and, I will admit, my expectations were not exceedingly high.  I was picturing a big crowd, a very long wait (when I was extremely hungry), and typical pancake house coffee and cuisine.  I was there for the friends, not so much the food.

As I walked towards the entrance I was pretty sure I had this place pegged, passing couples and families sitting outside waiting, looking off into the distance with hungry glazed over expressions.  Yet, from the minute I put my name on the list I was faced with one surprise after another.  Here they are in chronological order:

First, there is a ton of comfortable seating for those who are having to wait - I'm talking two comfortable areas designated to waiting customers.
Second, there is a full coffee bar in the front so you can order any kind of coffee you want while you wait for your table (or you can eat at the bar).
Third, it was less than the 40 minute wait time they estimated us.
Fourth, the menu has items that have been designated a "heart - healthy meal" by Medical City (very cool) - just look for the logo.
Fifth, I can be a picky orderer.  The waitress was able to put together exactly what I wanted, no problem.
Sixth, my meal did not come out at the exact same time as everyone else (it maybe came out 4 to 5 minutes after) and so our waitress brought me a side of fruit, on the house, with everyone else's meals so that, as the waitress said, "you can have a snack while you wait".

Menu Mentions:

The menu here is pretty extensive.  They have your typical waffles, pancakes, omelets, and breakfast combos but they also have specialty items and what was most impressive to me was their "heart - healthy meals" that I mentioned early.  Menu items that are considered "heart - healthy" are designated with a symbol next to the name.  Having this mark means that the item as been analyzed by Medical City and it meets specific nutrition criteria.  There are a good 4 to 5 menu items with this designated mark.

Having gone on a long run that morning, I decided to start off the visit with a nonfat latte while I waited for my friends and our table.  The milk in the latte gave me quality carbohydrates as well as protein to refuel my tired muscles and hold me over until we could actually eat.  Once at the table I ordered the "One By Three" which is one egg and three buttermilk pancakes, but I substituted the buttermilk pancakes for banana pancakes, which were delicious.  Now, I know I could have easily picked one of the heart - healthy menu items, but that is my typical selection and this morning I really wanted something that I don't normally get.  So, I chose what I wanted, the banana pancakes, while still keeping things in check.  The banana pancakes were a fun treat that I never get, but they also offered carbohydrate for depleted energy stores and the banana added a natural sweetness (although not overly banana tasting) as well as a nutrient boost.  The natural sweetness that the bananas added was also able to take the place of lots of sugary syrup.  To balance the carbohydrates I made sure to get an egg on the side.  It's important to include protein in each meal to aid in satiety, among other reasons.  Combining a protein with carbohydrate slows the digestion of the carbohydrate, allows your blood sugar to rise and fall more gradually, and allows you to stay full longer.  Then I also got my small side of fruit as a bonus (fresh grapes, strawberries, and a little melon - substantial fruit - hurray!).  So, it was a delicious meal that was probably made even better by the excellent customer service and efficient manner in which everything was run.  Seriously exceeded my expectations.

Nutrition Notes:

Protein... milk & eggs... aids in the growth, maintenance and repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).  1 whole egg is equivalent to 1 oz. of a "meat equivalent", containing about 7 grams of protein.

Resveratrol... red grapes (the skin particularly)... antioxidant that can help prevent stroke and heart disease.

Potassium... bananas, strawberries, cantaloupe... helps manage blood pressure and proper nerve and muscle communication and may reduce risk of bone loss as we age.

Fiber... fruit cup & bananas... helps keep you full, promotes a healthy GI system and can help lower cholesterol.

Vitamin C... strawberries... antioxidant that promotes healthy joints, skin, hair and a healthy immune system by helping the body build collagen and protecting against infection and cell damage.

Beta Carotene... cantaloupe... a carotenoid (along with lycopene & lutein) and a precursor to vitamin A that helps build a strong immune system, is critical to good vision, and is important for healthy functioning organs like the heart, lungs, and kidneys.

Lutein & zeaxanthin... eggs... antioxidants (and precursors to vitamin A) that can help slow the progression of macular degeneration, promoting eye health.

Vitamin D.... eggs... fat - soluble vitamin (needs fat to be absorbed in the body).  Helps the body absorb calcium from food and supplements, aids in muscle movement, helps support a strong immune system, and, with calcium, helps protect older adults from osteoporosis.  It's good to incorporate the whole egg now any again (as opposed to only the egg white) if eating without any additional dietary fat so that the fat soluble vitamin D, lutein, and zeaxanthin can be well absorbed.


Side Notes:  Bananas 

It's a known fact that a banana fresh and green from the vine is different than the yellow or brown banana that has been sitting in the store or on your counter for a week.  People either like or dislike one or the other for valid reasons.  While they still provide potassium, antioxidants and other nutrients with each stage, bananas actually do become sweeter as they ripen (or age) because there is a change occurring in their chemical structure.  A fresh green banana is primarily composed of resistant starch.  However, as it ages, this starch begins to convert to sugar giving it a much sweeter taste.

Even if you are not a ripe banana person, instead of throwing it out when it surpasses your preferred ripening stage, try using it to sweeten smoothies, or as a substitute for sugar and to add moisture in baked breads, muffins, cookies, pancakes and oatmeal.  With bananas you get added vitamins. minerals, and fiber that you don't get with refined white sugar.*

*If you have a medical condition that restricts your intake of potassium, speak with your doctor before making any modifications such as the above.



My Conclusions:  (based on a scale of 1 to 5... 1 = will not return; 5 = will return tomorrow)
Taste = 5
Nutrition = while my order was probably like a 4, there are certainly items on the menu with their "heart - healthy" meal mark that I think makes it deserving of a 5.
Service = 5
Overall Ranking = 5