HG Sply Co

A couple of friends and I decided to try dinner on Greenville recently.  We chose HG Supply Co for its inviting upstairs patio and track record of delicious menu items.  The restaurant shapes its menu around the popular Paleo Diet, informing customers that it serves food from “wildlife and natural farming".  Although I’m not on the Paleo bandwagon, I do like this restaurant and find that the food is worth any wait you might encounter (usually pretty long).  Everything I have had here has looked and tasted fresh and been packed with flavor.

Menu Mentions:

The menu is full of unique items that could be a healthier choice.  Such items include: one of several salads, “The Gathered” bowl, their Market fish, Brick chicken, or the “Make Your Own” bowl.  The "Make Your Own" bowl is one of my favorites because you can build your own personal meal based on your food preferences. You can also boost the nutrition content of your meal by including one of many side dishes like the seasonal vegetables, Brussel sprouts, quinoa pilaf, wild mushrooms, or grilled fruit.

This Friday evening one of my friends chose the Market Fish, which ended up being a flavorful and perfectly cooked salmon over quinoa. I opted to create my own bowl with chicken, roasted vegetables and Brussels sprouts.  De - licious.

Nutrition Notes:

• Protein… chicken…needed for the growth, maintenance and repair of cells.
• Folate… Brussels sprouts… important for the assembly of DNA and other genetic material as well as cell division.
• Vitamin C… red bell peppers… antioxidant that protects cells from damage by toxins in our bodies, helps the body make collagen (a protein that aids in wound healing), increases iron  absorption when eaten with plant-based iron-containing foods, and promotes healthy joints, eyes, skin, hair, and immune system.
• Vitamin D… mushrooms… 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 the immune system fight off bacteria and viruses and, with calcium, helps protect older adults from osteoporosis.
• Beta Carotene (vitamin A)… red bell peppers… helps build a strong immune system, is critical to good vision, and is important for cellular communication to support healthy functioning organs such as the heart, lungs and kidneys.
• Inulin… onions… helps prevent constipation, keeps a healthy balance of bacteria in the colon, and can help lower blood cholesterol.
• Sulfides… onions… found to fight heart disease and cancer.  Onions are also know as “aromatics” which help bring out the flavors in dishes in which they are incorporated.

Side Note:  COCONUT OIL

I was informed by the waitress that the sweet potato fries are fried in coconut oil.  There have not been enough studies to prove coconut oil’s health benefits or that those potential benefits outweigh the negative impact it has on your health by being a saturated fat.  I chose the veggies and Brussels sprouts because I was told they are prepared in olive oil.  There is plenty scientific evidence out there to prove the health benefits of olive oil in helping lower cholesterol with its healthy monounsaturated fats.

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

Taste = 5

Nutrition = 4

Service = 5

Overall Ranking = 4.7

Taco Diner Delight

Last week a couple of friends and I got together for a much needed catch-up dinner at the popular Taco Diner in Preston Center.  Seeing as most Mexican restaurants flaunt signature items like fresh flour tortillas, deep fried tortilla chips with some type of queso and creamy enchiladas, all accompanied by cheese, sour cream, and refried beans and topped off with their specialty margarita, I knew this would be a good challenge and eagerly agreed to the suggestion.  As soon as the waiter brought our big bowl of chips, I asked for corn tortillas to keep from mindlessly munching on the chips and began to navigate my way through the menu.


Menu Mentions:

Taco Diner would be a good choice if trying to stay fairly healthy (low calorie while still providing some nutritional benefits).  While it still offers the usual fare of queso, quesadillas, nachos with all the toppings, creamy enchiladas, and salads loaded with cheese, beef, bacon, avocado, sour cream and tortilla strips, it also seems to offer some lighter flavorful options with its Ceviche de Camarones, tacos with chicken, beef, pork, fish, or only vegetables all with different preparation options, Sopa de Tortilla,  Green Chile Chicken Posole, and Heather's Chopped Salad with lighter dressing options like a Chile - Lime Vinaigrette or Fat-Free Balsamic Vinaigrette.  Realizing I wanted actual tacos, I was able to decide on the Tacos al Pastor (one of the taco options with chicken).  So, I enjoyed their smoky and slightly spicy salsa with corn tortillas for an appetizer and the chicken tacos for my dinner.  The chicken was marinated in an achiote citrus marinade, which gave it a bold flavor, topped with fresh grilled pineapple, which added a hint of sweetness, and served in corn tortillas, keeping it light.  I added their salsa on top for an extra smoky kick.  Tonight I kept my beverage to water flavored with lots of fresh lemon and lime.  I ended up enjoying 3 of the 4 tacos and added the side lettuce and tomatoes to my tacos.  I left the rice alone as I had my share of starch/grains from the corn tortillas.  It was a flavorful and delicious meal that left me full and satisfied but not stuffed or regretful, which made my evening with friends an even better experience.



Nutrition Notes:

Protein... chicken... needed for the repair and maintenance of cells.  Important for growth and development during childhood, adolescence and pregnancy.
Fiber...  corn tortillas & lettuce... helps keep you full, promotes a healthy GI tract and can help lower cholesterol.
Vitamin C... pineapple & tomatoes... promotes healthy joints, hair and skin, a healthy immune system and good vision.
Manganese... pineapple... contributes to connective tissue, bone and blood clotting formation.  Contributes to fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.  Needed for normal brain and nerve function.
Lycopene...  tomatoes & salsa... powerful antioxidant that helps prevent hardening of the arteries and certain cancers (lung, prostate, breast, bladder, ovarian, colon, and pancreatic)
Corn tortillas...  In place of the basket of chips, I ordered corn tortillas for the table.  Corn tortillas are a better choice than the chips on the table and the flour tortillas.  They are lower in calories and saturated fat than the chips and flour tortillas because the chips are fried and, often times, lard is added to the flour tortillas.  Plus, with corn tortillas you are getting a little fiber as corn is a whole grain.  With that whole grain comes some necessary minerals and a tiny bit of protein as well.



Side Note:  KID FRIENDLY
Taco Diner also has some healthier kid's meal options for those of you looking for places you can go and still find good options for your kids!  Try their Chicken Soft Tacos or Chicken & Veggie Quesadillas with a side of fresh fruit.

My Conclusions (Based on a ranking of 1 to 5... 1 = will not return; 5 = will return tomorrow)
Taste = 4 (I would add sliced fresh avocado next time)
Nutrition = 3 (Could add extra veggies to the tacos for nutritional boost)
Service = 5

Overall Ranking = 4

Restaurant Rules

No matter where you go, there are a few rules to remember to successfully navigate the menu.  To enjoy a delicious AND healthier meal you want to find a dish that (A) sounds tasty and satisfying while being (B) more nutrient dense (lots of nutrients per serving)  and (C) less calorie dense (less calories per serving).   As long as you keep the following key principles in mind, you should to able to achieve these 3 goals and and leave the restaurant feeling satisfied instead of discouraged.  Here are my top 5 rules to successfully navigating any restaurant menu:

1. Meal Make-up:
• Remember that half of your plate should consist of fruits and / or vegetables, 1/4 should consist of whole grains (bread, pasta, rice, tortillas, etc.) or starchy foods (potatoes, peas, corn), and 1/4 should consist of lean protein (skinless chicken breast, flank/loin/chop cut of beef or pork, beans, eggs, fish).  Try to model whatever you order after this.
• For example:  
• Eating Italian... Can they add extra vegetables to your bowl?  Think more veggies than pasta.
• Grabbing a burger... Can you add veggies to your burger?  Can you get a side salad or side of roasted veggies instead of chips or french fries?
• Meeting friends for Mexican... load up on the veggies in your tacos, quesadillas, or fajitas.  Make them your focus and then include some meat or beans + the tortillas.
2. Portions - restaurants usually serve enough for at least two so try one of these tactics:
• Pair up with a friend to split a dish.
• Ask for a "to - go" box up front and go ahead and box up half of your meal.
• Order a salad and an appetizer.
3. Salad Dressings and Sauces:
• Vinaigrette dressings are your best bet for healthier and lower calorie.
• Ask for your dressing on the side. You'll find you don't actually need as much as they give you.
• Be cautious with items that include the descriptors "cream", "hollondaise", "alfredo", "au gratin", "mornay", and "bechamel" as these typically have butter, cream, and / or cheese as a base.
• Tomato sauces, wine sauces, and those made with fresh tomatoes, herbs and olive oil are your healthier  options.
• When in doubt, ASK.  You can always ask how something is prepared!
4. Beverages:
• Liquid calories add up.
• For non-alcoholic drinks, try a sparkling water and flavor with fresh lemon and lime.
• For alcoholic drinks, stick with a glass of wine, a sangria, or a mixed drink that uses club soda or sparkling water as a mixer.  Mixed drinks, margaritas, and beer can add tons of excess calories without any nutrition.
5. Cooking Method:
• Choose grilled or baked over fried or even pan-seared.
• Be careful with items that are "encrusted"- it probably adds calories and fat.