A Kozy Kitchen, Indeed

This week some girlfriends and I visited the quaint and appropriately named restaurant, Kozy.  A small and simple, yet warm and inviting little restaurant on McKinney.  This is currently one of my favorite restaurants in Dallas.  It is delicious yet casual and everyone who works there is always so friendly.  There are numerous ways to eat well here and I always have trouble deciding what to choose.  The dinner menu proves to offer a variety of selections with menu items such as the Portabello Chicken Salad, Grass Fed Burger Plate (beef or bison), Fish Tacos (which add a twist by using salmon), a hearty Veggie Plate, and a Penne Pasta dish.  I really don't know that you can go wrong, whatever decision you make.  This restaurant serves only grass-fed beef and buffalo, wild game, wild-caught seafood, and organic locally grown produce so you know you are getting quality, whichever item you choose.  After deliberating for a while, I finally came to my decision...

Menu Mentions:

This was a tough decision.  I was set on trying the bison burger because I had heard such great things and decided to branch out and try something new;  However, three factors made me choose the Veggie Plate:  (1) My friends and I decided to split the Baked Brie appetizer. (2) The waiter gave high praise over the veggie plate.  (3) With its fresh, well-cooked and seasoned vegetables, I can say this is the best vegetable plate I have found in Dallas thus far.  I asked the waiter how the items were prepared and he informed me that the vegetables are roasted with olive oil and the risotto is prepared with vegetable broth, Parmesan cheese, and salt and pepper - no butter or cream. You can't find this kind of dish with these kind of vegetables everywhere, but you can find them here at Kozy.

Nutrition Notes:

Baked Brie:

• Baked brie and goat cheese... provide protein and calcium, but try to balance this out with your entree because they also contain a high amount of saturated fat and sodium.
• The homemade marinara can help prevent atherosclerosis and some cancers with its high content of lycopene.  It is also a good source of potassium, which helps manage blood pressure and transport nutrients throughout the body as well as quercetin, a flavanoid with antioxidant and anti-inflammatory properties. 

Veggie Plate
This dish consists of a wide variety of vegetables, which contributes to its taste, texture, and multitude of nutritional benefits.  The vegetables that make up the dish may vary because they use the fresh veggies they have that day, but today my dish consisted of asparagus, broccoli, red bell peppers, yellow (summer) squash, portobello mushrooms, onions, fresh sliced tomatoes, sliced avocado, and a side of their delicious Parmesan risotto.  This dish is a great way to fill you up and provide tons of nutrients while keeping calories, fat, cholesterol, salt, and sugars low.  For those wanting to look a little deeper into the meal, here is a rundown of what this meal provides you....  

• Vitamin C...  asparagus, broccoli, bell peppers, squash, onion, tomatoes, and avocado... promotes a healthy immune system and healthy joints, vision, hair, and skin.
• Vitamin A...  asparagus and tomato... promotes healthy skin, teeth, vision, and tissues.
• Vitamin E...  olive oil and avocado...  an antioxidant that helps promote a healthy immune system and may prevent cataracts and macular degeneration... When using at home, still be careful to use sparingly because, although both are considered a healthy fat, they are still a fat and still contain a lot of calories in just a small amount.  One tablespoon of olive oil contains about 120 calories!
• Folate... asparagus, broccoli and avocado... helps the body make new cells... important for women who may become pregnant.
• B vitamins... portobello mushrooms...help our bodies metabolize the fat, protein, and carbohydrates that we eat.
• Fiber...  all of these vegetables contain some source of fiber... contributes to satiety, promotes a healthy GI tract, and can help lower cholesterol.
• Potassium...  broccoli, tomatoes and avocado... helps manage blood pressure and proper nerve and muscle communication.
• Lutein... summer squash and avocado... a carotenoid which promotes good vision.
• Zeaxanthin... summer squash and avocado... a carotenoid which promotes good vision.
• Copper... mushrooms... works with iron to help form red blood cells and so helps keep blood vessels, nerves, the immune system, and bones healthy.  Mushrooms also give dishes a savory quality and naturally enhance the flavor of other items in the dish.  
• Manganese... onions... important for normal brain and nerve function,  fat and carbohydrate metabolism, calcium absorption, blood sugar regulation, connective tissue formation, and bone and blood clotting factors.  Onions are also in the group known as aromatics, which help flavor dishes in cooking.
• Lycopene... tomatoes... powerful antioxidant that helps prevent hardening of the arteries and certain cancers (lung, prostate, breast, bladder, ovaries, colon, and pancreas). 
• Quercetin....  tomatoes... a flavanoid (type of phytochemical) that has anti-inflammatory and antioxidant properties and may prevent certain cancers.
• Monounsaturated fat...  olive oil and avocados.. a healthy fat that can help lower bad cholesterol.  Although a healthy fat, it is still a fat, so make sure to consume in moderation.

Parmesan Risotto...  the risotto was made with arborio rice, which is a short or medium-grain rice with a very high starch content.  This starch is what creates the creamy texture of risotto when heated and slowly combined with a liquid like chicken broth.  The Parmesan is a strong cheese that will add some calcium and protein to the dish.  Because it is such a strong cheese, less may be needed to give the same powerful flavor, which will allow you to cut back on the sodium and saturated fat.

Side Note:

The bison burger could have been a good choice too and I fully plan to order this next time.  Bison (buffalo) is lower in total fat, saturated fat and cholesterol than other burgers made with ground beef.  It is also an excellent source of zinc, and a good source of iron and vitamin B12.  Grass fed bison may have up to 5 times more selenium than grain-fed, depending on the soil where they eat.  Selenium is important for thyroid hormone metabolism, DNA synthesis and protection from oxidative damage and infection.  Bison can also contain some omega - 3 fatty acids (polyunsaturated) depending on where they are raised and where they graze.

Overall Ranking (1 = will not return; 5 = will return tomorrow)

Taste:  5

Nutrition: 5*

Service: 5

*Kozy can be a great choice because you can easily make your plate the recommended 1/2 vegetables, 1/4 protein (meat, beans, etc), and 1/4 starch (from grains or starchy vegetables).  They also have satisfying vegetarian options for those who are vegetarians.