In today's world, where we are increasingly conscious of the impact of our food choices on our health, finding restaurants that cater to our well-being is essential. This article explores the dynamic culinary scene of Minneapolis, focusing on restaurants that prioritize fresh, healthy ingredients and cater to various dietary needs. It is possible to make better choices when eating out. We include healthy options for breakfast, lunch and dinner as well as healthy bakeries and cafes.
The Rise of Healthy Dining
The demand for healthy dining options has surged, reflecting a broader societal shift towards wellness and mindful eating. People want to eat for heart health, it’s especially important to pay attention to your food choices. Restaurants in Minneapolis are responding by offering menus that emphasize fresh, organic, and plant-based foods. Eating fresh, organic and plant-based foods can help you meet your heart-health goals.
OpenTable's Perspective
OpenTable analyzes nearly 2 million global diner reviews each month to identify restaurants with the best overall healthy cuisine. This data-driven approach helps diners discover new favorite restaurants based on the experiences of others. It's a great partnership: you reserve, eat, and review. We listen…and deliver the results for all to benefit.
Featured Healthy Restaurants
Several restaurants in the Minneapolis area stand out for their commitment to healthy cuisine. Here are a few examples:
Agra Culture: Agra Culture creates delicious, healthy food that’s free from hormones, antibiotics and refined sugars. Agra Culture is committed to your journey toward better health. Through several incarnations, the deli, practically an institution in Minneapolis, has continued to offer organic dishes and what they call “healing beverages”. Plus, their menu includes many heart-healthy breakfast, lunch and dinner options packed with vegetables and whole grains. Agra Culture has six locations in Minneapolis and Saint Paul. The eatery also houses a store that sells supplements, natural products and books.
Read also: Healthy food access with Highmark Wholecare explained.
French Meadow: The sunny, playful space in South Minneapolis opened just before the holidays, and owner Evan Tepper hopes the casual eatery will become a go-to for neighborhood families in search of healthful, accessible alternatives for post-soccer dinners and working freelancers of all ages looking for a welcoming spot to hang. French Meadow was a “farm-to-table” bakery and restaurant long before the term became popular. There are still some less healthy options on the menu - like pastries, bars and scones. While their treats are made with healthy ingredients, it’s important to remember that these goodies can be high in fat and calories. Inside the new bakery cafe, there is a mindblowing winter salad that’s deeply satisfying and perfectly paired with a warm cup of bone broth. Stop by the cafe in St. French Meadow's legacy is our famous organic bakery, founded by owner Lynn Gordon in 1985, the first organically-certified bakery in the country.
Good Earth: Good Earth has been serving healthy food for nearly four decades. If you’re watching your salt or fat, ask your waiter about which options would be best for you. They’ll likely be able to make some recommendations. It’s even possible that the chef will be able to modify your meal to meet your dietary needs. Reservations are recommended. You can make your own reservations through goodearthmn.com, open table, or by calling the restaurant.
Mediterranean Cruise Café: You may have heard that a Mediterranean diet is better for heart health. The reason is that Mediterranean dishes are generally low in red meat, sugar and saturated fat. A great place for Mediterranean in the Twin Cities is the Mediterranean Cruise Café located in Burnsville. Of course, not all Mediterranean dishes are healthy. “Spinach pies” made with filo dough can be high in fat and calories.
My Urban Eatery: Looking for a hidden gem that serves healthy fare? My Urban Eatery, located in the Minneapolis Uptown area boasts tasty items made from fresh ingredients sourced from local farms. There are plenty of interesting vegetarian items on their menu. The menu includes indulgences too, such as desserts and deep-fried cheese curds. Their menu focuses on fresh, feel-good cuisine and has options for different dietary needs, including gluten-free, vegan and vegetarian - and they’re always happy to accommodate other allergies or restrictions.
Ngon Vietnamese Bistro: If you’re looking for Vietnamese-French dishes made from local and sustainable ingredients, look no further than the Ngon Vietnamese Bistro in Saint Paul. Pho is a delicious soup made with bone broth, seasonings, veggies and rice noodles. The soup is topped with meat such as chicken, beef or oxtail. But if you’re on a low-sodium diet, pho may not be the best option.
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Peoples Organic: Peoples Organic has several locations around the metro, with counter service and ample seating. Peoples Organic is known for simple and nutritious dishes packed with local, organic produce. Menus are filled with inspiring options like Minnesota wild rice pancakes, hummus harissa and cucumber tartines and a red lentil burger that leaves diners wondering why they don’t eat healthy more often. Their earthbound salads are a great way to load up on a variety of organic veggies and grains. To add in some lean protein, top your salad with organic tofu, local chicken or wild salmon.
Baja Haus: Baja Haus brings a laid-back, California beach-side, and endless summer vibe to Wayzata. We’re a unique, modern, fresh and healthy restaurant - Owner Billy already has an established reputation among locals for his fresh and healthy brands. (sushi fix & bibuta) We also promise that our food is always fresh (we don’t even own a freezer/ microwave) and we strive to bring the healthiest options to you. But possibly the best reason to visit Baja Haus is for its party-like atmosphere, large bar area, and a few of Wayzata’s most well-known drink masters, Josh Friedt (Owner) and Troy Vasquez. The duo have crafted a cocktail program unlike any other. The tequila and mezcal-centric cocktails provide a warm-weather backdrop for a Bad Hombre with habanero and serrano infused mezcal; or a Sexy Mongolian with ginger liquor, fresh lime, ginger beer, and more mezcal.
CRAVE American Kitchen & Sushi Bar: CRAVE American Kitchen & Sushi Bar was built out of a passion to create a dining experience unlike any other. We combine quality-sourced ingredients, chic ambiance, outstanding service, and diverse menu choices to create an unforgettable dining experience. The energy of the restaurant is all encompassing - the buzz of guests and staff, the warm and open design, the modern sushi bar, the fresh spin on American cuisine, and the sense of discovery around every corner. A CRAVE guest will leave knowing they experienced just the right mix of great food, entertainment, and service in what can only be defined as The CRAVE Experience.
Cantina Laredo: Experience modern Mexican food in a sophisticated, vibrant atmosphere at Cantina Laredo. Savor fresh seafood, enchiladas & more with sauces from scratch. For dinner, drinks, lunch, or Sunday brunch … visit Cantina Laredo at Mall of America.
Twigs Tavern and Grille: In July 2008, Twigs Tavern and Grille opened to bring fresh flavors in a relaxing atmosphere to Rochester, Minnesota. Featuring Rochester's only restaurant with a dedicated gluten-free kitchen and a diverse menu of small plates, entrées, and the Hot Rock, our dishes feature an innovative mix of cultural flavors from around the world and fresh ingredients. Share small plates with your friends or fill up with one amazing entrée. Find a personalized and memorable dining experience waiting for you at Twigs Tavern and Grille. In addition to our lunch and dinner menu of soups, salads, sandwiches, and entrées, our restaurant offers one of the most extensive gluten-free menus in Rochester. All gluten-free meals are prepared by our specially trained staff in a separate kitchen area with dedicated equipment to help prevent cross contamination.
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Lake Avenue Restaurant & Bar: Lake Avenue Restaurant & Bar in Duluth, Minnesota has been around since 1991, back when Canal Park was better known as an industrial harbor rather than a tourist location. The interior at Lake Avenue Restaurant & Bar has a cozy feel to it, thanks in large part to the reclaimed lumber used for the tables, booths and bar as well as thriving plants.
Pike & Pint Grill: Pike & Pint Grill was founded in 2015 by restaurant professional/Chef Kent Kopp and his wife, Rita. Pike & Pint Grill is a concept based upon giving our guests the opportunity to explore hand-crafted food and regional craft beer. It all starts with quality, and that’s why we purchase only the finest ingredients. Like the legendary craftsmen of decades past, we believe in taking pride in the product and dining experience we provide. We have been voted the Best Restaurant in the Best of the Lakes Area poll conducted by the Echo Press in 2021 and 2022.
ENA restaurant: Héctor Ruiz, the visionary chef and owner of ENA restaurant, has long been enchanted by the art of cooking. His culinary journey began in the heart of his family kitchen, where he cultivated a profound appreciation for the rich spices and vibrant ingredients of Latin America - elements that have since become the cornerstone of his acclaimed cuisine. Héctor's passion led him across the Atlantic to Europe, where he mastered the refined techniques of French culinary arts, further enriching his professional repertoire.
Big Bowl: There’s really only one place for authentic Chinese and Thai-and that’s Big Bowl. It all begins with the highest quality ingredients-naturally raised chicken and beef, heirloom pork, sustainable seafood and produce grown locally. Everyone raves about the pad Thai, our spicy dishes that are truly hot, and our create-your-own stir-fry-and for good reason. Big Bowl is so big on authentic flavors that even the ginger ale is made with fresh ginger root-from scratch, of course.
Tips for Healthy Restaurant Choices
Even when dining at restaurants not specifically known for healthy cuisine, you can make informed choices to align with your health goals:
Sushi: If you’re trying to eat healthy, sushi can be a pretty good option. When choosing sushi, look for options that include salmon, mackerel and tuna - fish that are high in good fats. But remember, fish isn’t good for you if it’s fried. So try to steer clear of tempura. You’ll also want to pay attention to the sauces.
Fast Food: Fast food doesn’t have a great reputation for being healthy, and for good reason. Looking at the nutrition information can help you find foods lower in calories, fat, sugar and sodium - and higher in fiber and protein. Of course, not all fast food is created equal.
African Cuisine: The African diet has a lot going for it. The dishes are packed with flavor (and vegetables) and they include few or no processed foods. Plus, these foods often include curry powder, a spice that may have valuable heart benefits. The Afro Deli is a great option for healthy African fare such as chicken curry and veggie stew. Still, it’s best for your heart health if you steer clear of the fried menu options and rich cream sauces.
Poke: Poke can be a great heart-healthy option on the go. Not sure what poke is? It’s a combination of rice, vegetables, seasonings and protein. Originally a Hawaiian dish, poke was traditionally made with diced raw fish. At Aloha Poké Co. in Woodbury, you can easily build a heart-healthy poke bowl. Start your bowl with brown rice, cauliflower rice or mixed greens. Then, fill it with healthy edamame, pineapple, avocado and cucumbers. If you’re watching your sodium intake, it’s best to get your protein without marinade.
Mexican Cuisine: Eating healthy Mexican food is just a matter of making good choices at Chipotle. After all, you have complete control over what goes into your burrito, taco or salad. Choosing a burrito bowl can be an excellent way to get more veggies and fewer refined carbs and calories. You may also want to go easy on sour cream, cheese and chips or skip them altogether.
Noodles & Company: Noodles generally aren’t seen as a health food, but Noodles & Company menu is working to change that. The company offers a variety of Asian, Mediterranean and American menu items that are highly customizable based on your needs and preferences. When choosing your meal, you can remove less healthy options, swap in healthier choices and add new healthy options. For example, you can swap out normal pasta for zucchini noodles, whole wheat noodles or high protein noodles. As usual, there are choices that are less heart healthy - like dishes with rich cream sauces and the dessert items.
Plan Ahead: Researching a restaurant’s menu in advance can help a lot. When you’re going to eat out for a meal, try to make a habit of first looking closely at ingredients and finding out how dishes are prepared. By deciding which heart-healthy dish to order before you arrive, you’ll be more successful in meeting your health goals.
Make Substitutions: If your meal comes with fried and starchy sides, sub fresh fruit or a salad instead.
Skip Dessert: But not all choices are equally healthy (bakery items can have more calories and fat than some meals).
Key Ingredients for Heart Health
There are certain foods you should eat regularly as part of your heart-healthy diet.
Vegetables: Vegetables of all kinds can boost your heart health. Potassium-rich potatoes and squash are just a few of >the many foods that help lower blood pressure naturally.
Protein: When deciding on a protein for your meal, choose a fish, chicken or turkey option rather than red meat. Another reason to choose fish?
Whole Grains: Whole grains like oatmeal, brown rice and quinoa contain disease-fighting antioxidants that can’t be found in refined grains.
Legumes and Beans: Legumes and beans are a great fiber source and can lower your cholesterol levels.
Nuts and Seeds: Nuts and seeds are a small but mighty addition to any diet. Walnuts, in particular, are a superfood when it comes to heart nutrition. Other great options include almonds, cashews, pistachios, flaxseed and chia seeds.
Fruit: Fruit is almost always a healthy choice. Even better, many provide specific heart benefits. Raspberries, acai berries, strawberries, blueberries and blackberries are great sources of fiber and vitamin C that can lower your bad cholesterol and risk of having a stroke. Avocados are a great source of good fats that lower your bad cholesterol.
The importance of preparation methods
The next thing is to think about the quality of the ingredients and how they’re prepared. It’s no surprise that fresh foods are healthier than processed foods. But are they better for your heart? Fresh foods arrive at your table with all their nutrients intact - and aren’t loaded with preservatives and extra sugar or salt. Vegetables and other foods that have been canned often have higher sodium levels. A growing number of heart-healthy restaurants are using organic ingredients grown or farmed without the use of synthetic chemicals or genetically modified components. Some studies suggest that organic foods are better for your health because they have higher level of nutrients and lower levels of toxins, but more studies need to be done. Food preparation can add excess fat and calories to any meal, making heart-healthy options a lot less healthy. For example, are the vegetables deep-fried or stir-fried? Is the chicken fried or baked? Is the pasta dish covered in a cream sauce or a red sauce? Does the salad come with ranch dressing or a vinaigrette?
The Power of Home Cooking
Eating healthy at restaurants can be a struggle. You can’t exactly barge into the restaurant's kitchen. The answer is: spend more time in your own kitchen. If you prepare your own dishes, you can load up on healthy ingredients while limiting the not-so-healthy ingredients. There are other benefits that come from being your own chef, too. You’ll likely find yourself saving some money, which may ease financial stress that’s not good for your heart. If you’re not sure what you should be eating for heart health, don’t be afraid to ask for help. Your primary care doctor is a good place to start.
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