Category Archives: Think Before You Eat

Guide to Vegetarian Restaurants

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Information from:

Vegetarian Journal’s Guide to Vegetarian and Vegan Restaurants in the U.S. and Canada

http://vrg.org/restaurant/Indiana.php#c5

10th Street Diner

3301 E. 10th St., Indianapolis, IN 46201

(463) 221-1255

Vegan/American. 10th Street Diner is an all-vegan diner where the seitan and cheese are made in-house, from the Reuben to lasagna. If you want something a little on the lighter side they also have arugula salads and wedge salads, and if you’re planning on enjoying your lunch for a while, have a local craft beer while you’re at it!

Open Monday through Saturday for lunch and dinner. Closed Sunday
Counter service
vegan options
beer, take-out
VISA/MC/AMEX/DISC, $-$$

··Ezra’S Enlightened Café

6516 Ferguson St., Indianapolis, IN 46220

(317) 255-3972

Vegan/raw foods/juice bar. At Ezra’s Enlightened Cafe, they believe that “The food we eat will either promote health or promote disease…it’s our choice.” This belief is evident within their menu. We recommend trying their Playful Pad Thai, featuring zucchini noodles, red pepper, cabbage, carrots with Creamy Almond Thai Sauce, and topped with fresh local sprouts and maple glazed almonds. Also, you may want to try their Pure juice incorporating fresh local ingredients such as organic cucumber, organic celery, organic ginger, organic kale, organic mint, organic basil, lemon. If you’re looking for a filling, delicious and nutritious meal in Indianapolis, Ezra’s Enlightened Cafe is the perfect choice.

Open Tuesday through Friday for breakfast and lunch. Open Saturday and Sunday for lunch. Closed Monday.
Full service
vegan options
take-out, catering
VISA/MC/DISC, $$

··Greenleaf Juicing Company

18 N. Meridian St., Indianapolis, IN 46204

(317) 986-6010

Vegan/organic/juice bar. Greenleaf Juicing Company is an all vegan juice bar with multiple locations. The company uses all organic and non-GMO ingredients to craft their menu. In addition to juice, they also offer an array of smoothies, bowls, quinoa dishes, and steamed soups. Want to go all in? You can order a 3 or 6-day juice cleanse made fresh to order each day. Try some fan favorites including the Green Solution, a smoothie with kale, apple, spinach, and banana or a Green Lemonade, a juice made with lemon, ginger, pineapple, pear, and cucumber.

Open Monday through Saturday for breakfast and lunch. Closed Sunday
Counter service
vegan options
fresh juices, take-out
VISA/MC/AMEX/DISC, $$

India Palace Restaurant

4213 Lafayette Rd., Indianapolis, IN 46254

(317) 298-0773

Indian. Many vegetarian options, including appetizers, side dishes, and various breads, are joined by such entré;es as Paneer and Brijani. India Palace is located in Lafayette Square. The restaurant is closed on weekdays between lunch and dinner, so please call ahead for hours.

Open daily for lunch and dinner
Full service
vegan options
take-out, catering, wine/beer, non-alcoholic beer
VISA/MC/AMEX/DISC/DC, $$

SoBro Café

653 E. 52nd St., Indianapolis, IN 46220

(317) 920-8121

Café/eclectic. SoBro Café offers internationally-inspired dishes with vegetarian and vegan selections. Try a veggie burger or veggie grill sandwich made with tempeh. For brunch, enjoy Biscuits and Gravy with the choice of vegan mushroom gravy. The chef creates almost all food from scratch. Enjoy the local art that fills the dining room (all for sale with 100% of the money going directly to the artist). SoBro is closed on weekdays between lunch and dinner, so please call ahead for hours.

Open Tuesday through Friday for lunch and dinner. Open Saturday and Sunday for brunch and dinner. Closed Monday
Full service
vegan options
take-out, beer/wine
VISA/MC, $-$$

The Sinking Ship

4923 N College Ave., Indianapolis, IN 46205

(317) 920-7999

Bar. The Sinking Ship is a 21+ venue. They offer burgers, entrees, and classic pub food. Vegan options are clearly indicated on the menu. Popular items are the Vegan Kielbasa and the Seitan Gyro. They also serve a Thai Seitan Salad, Seitan Wings, and Cinnamon & Sugar Donut Holes.

Open daily for lunch and dinner
Full service
vegan options
beer/wine/alcohol, take-out
VISA/MC/DISC, $-$$

··Three Carrots

City Market, 222 E. Market St., Indianapolis, IN 46204

(317) 403-5867

920 Virginia Ave., Indianapolis, IN 46203

(317) 403-5867

Vegan/natural foods. Three Carrots offers a cozy environment with a variety of vegan breakfast and lunch options, many of which are gluten-free. For breakfast, try the Biscuits and Gravy or Sweet Potato Hash. For lunch, don’t miss Ian’s Chili or the Tofu Rich Girl, a cornmeal crusted tofu po boy! Virginia Ave. location is open daily for lunch and dinner.

Open for breakfast, lunch, and early dinner Monday through Friday. Open for brunch on Saturday. Closed Sunday.
Counter service
vegan options
take-out
VISA/MC, $$

Three Sisters Café

6223 N. Guilford Ave., Indianapolis, IN 46220

(317) 257-5556

Café. Three Sisters offers some great veggie treats. Try the house favorite, The Three Sisters Loaf, which is made with black beans and wild rice.

Open Thursday through Saturday for breakfast, lunch, and dinner. Open Sunday through Wednesday for breakfast and lunch.
Limited service
vegan options
$-$$

··Vegesaurus

Xxxx, Indianapolis, IN

Vegan/food truck. This food truck serves up soul food. They offer delights such as Southern fried cauliflower and biscuits & gravy. Hours and location vary so be sure to follow Vegesaurus on social media.

Vary; check Facebook or Instagram
Counter service
vegan options
take-out
$

 

5 Tips for Healthy Grilling

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Summer is the prime time for grilling. From northern Maine to southern California, the backyard BBQ is a key part of the season. Whether your menu includes simple burgers or something more elaborate, a little preparation can help you serve up a healthy meal.
Start out clean. Don’t let the charred buildup on your grill transfer to your meal. Use a wire brush to give your grill a good cleaning. Then wipe it down with a cloth or wadded-up bunch of paper towels to make to remove the chance of ingesting cleaning bristles.
Smoke and fire. Exposing protein-rich meat, poultry, and fish to high heat and open flames creates heterocyclic amines. When fat drips and burns on the grill, the resulting smoke contains polycyclic aromatic hydrocarbons. These two groups of chemicals have been linked to various types of cancer. You can reduce the formation of heterocyclic amines and polycyclic aromatic hydrocarbons several ways: Line the grill with foil perforated with holes. Cook for longer at a lower temperature. Have a spray bottle filled with water handy to control fatty flare-ups.
Marinate. Marinating food for a while before cooking limits the formation of potential carcinogens while grilling. Recipes abound for healthy marinades that will add flavor to whatever you are grilling. If you rely on bottled marinades, choose those that are low in salt.
Give veggies and fruit equal billing with meat. Grilling intensifies the flavor of fruits and vegetables, just as it does for meat. Kebabs that alternate meat with pieces of onion, pepper, or other produce are a great way to increase vegetable and fruit intake.Non-meat choices can be used also such as grilled eggplant with tomato or portobella mushroom “steak” sandwiches.
Practice safe grilling. Keep raw meat, poultry, and seafood separate from vegetables and other foods. Use a food thermometer to check the internal temperature of grilled meat, poultry, and seafood. Place grilled foods on clean plates, not on the ones that held them when they were raw.
www.health.harvard.edu/blog/5-tips-for-healthy-grilling-201305276318

Food Exchange Lists

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You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.

Vegetables
Fat-Free and Very Low-Fat Milk
Very Lean Protein
Fruits		 Lean Protein
Medium-Fat Proteins
Starches
Fats

 

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

Measurement Ingredient
½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

Measurement Ingredient
1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

Measurement Ingredient
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz Canned tuna in water
1 oz Shellfish (clams, lobster, scallop, shrimp)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

Measurement Ingredient
1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
1⁄8th Honeydew melon
4 oz Unsweetened juice
4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

Measurement Ingredient
1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines

* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

Measurement Ingredient
1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)

** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

Measurement Ingredient
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or “lite” bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾ C Cold cereal
1⁄3 C Rice, brown or white, cooked
1⁄3 C Barley or couscous, cooked
1⁄3 C Legumes (dried beans, peas or lentils), cooked
½ C Pasta, cooked
½ C Bulgar, cooked
½ C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3 C Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

Measurement Ingredient
1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm#2

When Should My Kids Snack?

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Does it seem like it’s always snack time? Many children graze throughout the day enjoying a never-ending snack time. Snacks are good for kids because they help them stay focused at school and on homework, give them needed nutrients and keep hunger at bay. To lots of kids and teens, a snack is a bag of chips, some cookies or some other low-nutrient food. Instead, think of snacks as mini-meals.

Unplanned, random snacking can lead to problems. Nonstop snacking interferes with kids’ appetites and can disrupt their natural instinct to experience hunger and fullness. When timed correctly, snacks can help kids get the energy and nutrients they need.

When Should Kids Snack?

Most children and teens need to eat every three to four hours throughout the day to fuel their growing, active bodies and meet their daily food plan. This translates into the following:

  • Younger kids need to eat three meals and at least two snacks a day.
  • Older kids need to eat three meals and at least one snack a day (they may need two snacks if they’re going through a growth spurt or if they are very physically active).

Offer planned meals and snacks consistently throughout the day. A good rule of thumb is to offer snacks a few hours after one meal ends and about one to two hours before the next meal begins. Postponing snacks until a few hours after a meal helps prevent kids from refusing food at a meal and then begging for more food as a “snack” just after the meal ends. On the other hand, putting a stop to snacking immediately before meals encourages a healthy appetite at mealtimes.

Where Should Kids Snack?

When at home, designate a certain area as the “eating-only zone” and limit all snacking to that location. The kitchen table or counter-top works well. When kids snack all over the house, that makes it hard for you to monitor what and how much they’re eating. (Plus, all the crumbs and spills can get messy!) Also, never let kids eat snacks while watching TV. Studies show that this mindless munching leads to overeating.

Be a Smart Snacker

The following strategies will make you and your family smart snackers:

  • Expect smaller children to eat smaller portions. Young children may need more frequent snacks than older kids because little ones have smaller stomachs that hold less.
  • Offer meals and snacks at predictable times.
  • Be prepared for hungry tummies at predictable snack times. This might mean your kids are extra hungry right after school.
  • To make sure your kids eat at mealtimes, don’t offer snacks too close to a meal.
  • Offer nutrient-dense foods that are otherwise lacking in the diet and will improve your child’s nutrient intake.
  • Place produce in plain sight. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table. Keep small containers of fresh veggie snacks (carrots, celery sticks and broccoli florets) at kids-eye level in the fridge.
  • Stock your pantry with canned snacks such as fruits canned in juice or natural applesauce made without added sugar. Divide larger cans into smaller portions in reusable containers or buy the convenient single-serve container.
  • Cut snacking costs with frozen fruits as they often are less expensive but just as nutritious as the fresh varieties. Purchase frozen strawberries, raspberries and blueberries in large bags; then, use small handfuls for yogurt toppings or as smoothie ingredients.
  • Offer your kids a snack containing protein and fiber, so the snacks are filling, sustaining and add to the quality of the diet. Try some of these combinations:
    • Trail mix: nuts, dried fruit without added sugars, whole-grain pretzels and low-sugar dry cereal
    • Low-fat cheese and pear slices
    • Reduced-sodium sliced turkey breast wrapped around apple slices
    • Low-fat yogurt, fruit and nuts
    • Nuts and raisins
    • Celery sticks filled with almond butter and sprinkled with dried cranberries and chopped pistachios
    • Baked tortilla chips dipped in salsa
    • Roasted chickpeas
    • https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/when-should-my-kids-snack

Various Food Labels

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Food Labels Explained

FIND GOOD FOOD

Whether it’s at a farmers market, direct from farmers, or picking your own, there’s a resource for you to to find good food from family farmers in your area.

There are many different food labels that contain information about how food was grown or processed. However, some labels can be misleading. Below are examples of labels to look for and ask questions about at the store or market where you see them.

CERTIFIED LABELS

ORGANIC

USDA organicUSDA’s National Organic Program regulates labeling requirements for organic agricultural products. Organic labels can be found on produce, dairy, meat, processed foods, condiments and beverages. Food products labeled “organic” must contain at least 95% organic ingredients with no synthetic growth hormones, antibiotics, pesticides, biotechnology, synthetic ingredients or irradiation used in production or processing. Products that contain at least 70 percent organic ingredients and are produced without synthetic methods are labeled “made with organic ingredients,” though they cannot use the USDA organic seal on their packaging.

CERTIFIED NATURALLY GROWN

Certified naturally grown logoThis label denotes the food was grown using the same standards as those for organic, but not on a farm actually certified by the National Organic Program of the USDA. Some farmers have criticized the cost and process they need to go through to participate in the USDA’s organic program, so this is an alternative, non-governmental certification system where other farmers act as inspectors in a program administered by a non-profit organization called Certified Naturally Grown. “Natural” is a term present on a lot on food products (some of which you’d hardly call natural at all), so look closely at the label. The Certified Naturally Grown label indicates that someone is certifying that it is indeed natural, rather than just using the word “Natural” for marketing purposes.

FAIR TRADE

Fair trade certified logoFair trade standards are enforced by the Fairtrade Labeling Organizations International (FLO) (in the U.S. by Fair Trade USA). Fair trade products must be produced in accordance with the following guidelines: Workers must receive fair wages, safe and equitable working conditions and the right to join trade unions; child or forced labor is completely prohibited.  Crops must also be grown, produced and processed in a manner that supports social development, economic development and environmental development.  Fair trade standards have been established for coffee, tea, cocoa, honey, bananas, juices, cotton, flowers, gold, rice, spices and herbs, sports balls, wine, composite products, fresh fruit and sugar.

For additional labels and information see:

Food Labels Explained

Juice, A Healthy Choice?

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What’s In Your Glass?

Who doesn’t enjoy a tall, cool glass of juice? The color is vibrant, the taste sweet, and it’s good for you, too. Not so fast, say some dietitians. Although the best kinds of juice give you some nutrients, the worst are hardly better than liquid candy. You just need to know the difference.  For a comparison and suggestions go to:

https://www.webmd.com/diet/ss/slideshow-juice-wars

Low Cost Garden Plots Available

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If you have the need and interest in gardening, but don’t have the property for it, what can you do?  In this area, you have two nice options; one in the Eagle Creek area and the other at Riverside Park.   The “Mayor’s Gardens” are plots of land designated for folks to garden for a very small fee.  Plots are small-size and costs are reasonable.  Water is provided.

Contact Indy Parks for more information re: Riverside Park and other locations for the garden plots.

EC – Mayor Garden Plot

7840 West 56th Street
Indianapolis, IN, 46254

Phone:  (317) 327-7110

https://apm.activecommunities.com/indyparks/Activity_Search/nature-mayor-s-garden-plots-eagle-creek/13879

 

Spices and Herbs That Can Help You Stay Healthy

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Use spices to boost flavor and increase health!

Cardamom. This sweet, pungent spice is in many pumpkin spice mixes. It’s known to soothe an upset stomach, and lab studies show it may also help fight inflammation. One more perk? “Of all spices, cardamom is especially high in minerals like magnesium and zinc,” Moreno says.

Chili peppers. Fresh, dried, or powdered, chilies will give your food a kick. They also may boost your metabolism and help keep blood vessels healthy. One possible reason is capsaicin, the compound that makes them spicy.

Cinnamon. “Cinnamon is great because it’s sweet but very low in calories and sugar-free,” Moreno says. “Plus, it’s easy to find and not expensive, and you can add it to almost anything, including coffee and tea.”

Lab studies show that cinnamon also may help with inflammation, fend off free radicals that can damage your cells, and fight bacteria.

And some research suggests it may lower blood sugar in people who have diabetes or are likely to get the disease, but other studies don’t back that up. “It can be a part of a healthful diet, but don’t mistake it for a diabetes cure,” Moreno says.

Cocoa. You may think of cocoa as the key ingredient in chocolate, but it’s a spice with many health perks. The cocoa bean is chock-full of flavonoids, which are antioxidants that have been shown to boost heart health. Flavonoids seem to play a role in lowering cholesterol and blood pressure and helping keep your coronary (heart) arteries healthy, among other things.

Cumin. Used worldwide and known as a key ingredient in many Indian dishes, cumin is naturally rich in iron. It may play a role in weight loss, too. One study of 88 overweight women found that those who ate a little less than a teaspoon of cumin a day while on a low-calorie diet lost more body fat and weight as those on the same diet who didn’t add cumin.

Garlic. This plant has a powerful compound called allicin. Lab studies have shown that it may lower your chances of getting heart disease. And other research shows that eating garlic regularly may help with high cholesterol and high blood pressure. But to get the benefits, you have to chop or crush the clove: Allicin is formed only after the cells in the garlic have been cut or crushed.

Lab studies also show that ginger has anti-inflammatory and antioxidant properties and may play a role in preventing diseases like cancer.

Rosemary. An ultra-fragrant herb, rosemary is rich in antioxidants that prevent cell damage, Moreno says. Even sniffing it may be good for you. One study found that people who got a whiff of rosemary performed better on memory tests and other mental tasks, compared with those who didn’t. Researchers think one of its compounds, called 1,8-cineole, may boost brain activity.

Turmeric. This yellow spice gets a lot of hype, and for good reason. It’s a good source of curcumin, an antioxidant that eases inflammation. Research suggests that curcumin may help ease pain. And other research shows that eating even small amounts of turmeric regularly may help prevent or slow down Alzheimer’s disease, possibly by helping prevent the brain plaques that lead to dementia.

https://www.webmd.com/healthy-aging/over-50-nutrition-17/spices-and-herbs-health-benefits