A fun place to take friends and family, Jack Astor’s Bar & Grill is one stimulating place to dine! Check out their lunch menu and dinner menu options. Jack Astor’s strives to cater to those that want to eat healthy, save some cash and enjoy the fun environment that the restaurant has to offer. Personally, I find that the menu lacks a lot of healthy choices. However, when eating out with friends you may find yourself being steered towards this restaurant. If you do end up there I want to help provide you with some guidance as to what menu options would be the healthiest.
The website also provides a thorough database of the nutritional information (calories, protein, fat, sugar, etc), an allergy guide and a guide to making healthier choices. If you require further information, do not hesitate to ask your server about any of the ingredients of a particular dish before or during your dining experience. In some cases, the foods are externally sourced and require you to do a little research on your smartphone!
Lets undress the Jack Astor’s menu to see how a holistic nutritionist might order!
Appetizers
1) Thai Chicken & Vegetable Summer Rolls. Ask for no crispy wontons.
2) Guacamole (either “Walk the Guac” or “Betta with Feta”). If you are avoiding dairy stick to the “Walk the Guac” version. Ask for it with raw or steamed veggies to dip. Alternatively add it to absolutely anything! Yum!
SIde Dishes
1) Appetizer house salad with extra virgin olive oil, balsamic vinegar, sea salt & pepper.
2) Market Fresh Vegetables. Ask for them to be steamed or sautéed in extra virgin olive oil ONLY (no other way, no other oil).
Salads
1) Open Sesame Salmon Salad
- Request the salmon to be cooked using butter or extra virgin olive oil only.
- Substitute the candied ginger dressing and kabayaki sauce for extra virgin olive oil, balsamic vinegar, sea salt & pepper.
- Substitute the fried wontons for avocado or guacamole for a healthy, satisfying kick!
It’s a tall order, but well worth it! Tell your server you will tip well 😉
2) California Grilled Chicken Salad
- Request chicken to be cooked using butter or extra virgin olive oil only.
- Ask for extra virgin olive oil and balsamic vinegar or a few lemon wedges instead of the house balsamic vinaigrette.
- Sea salt, pepper and whole grain mustard are a nice touch!
3) The Smiling Buddha
- Request chicken to be cooked using butter or extra virgin olive oil only.
- Substitute the dried apricots and cranberries for fresh slices of avocado or guacamole.
- Ask for a side of extra virgin olive oil, dijon mustard, fresh lemon wedges and honey to mix up your own honey dijon dressing!
- Sea salt and pepper are a great addition.
Remainder of the Menu
1) [LUNCH MENU] Thai Chicken Summer Rolls & Salad. Ask for no crispy wontons. Get extra virgin olive oil, balsamic vinegar, sea salt & pepper for the salad dressing.
2) Pizzas: If you are craving pizza like its your day job, ask for the pizza to be converted to a salad or on top of steamed vegetables. Simply substitute a bed of greens or steamed vegetables for the pizza dough. Worth a try! Note: Best to do this during the restaurant’s slow hours. The Veg Out is the best one to do this with.
3) Crav-ourties – License to grill salmon. Request for the salmon to NOT be blackened to save yourself from the cancer-causing carcinogens. If you want to get super healthy, substitute the jasmine rice with a side salad or extra steamed veggies.
4) Stir Fries: Make sure that you ask for a fresh portion of chicken cooked in extra virgin olive oil or butter instead of the crispy fried options. As well, substitute the sauce that comes with it, with soy sauce and olive oil. Note that I’m not a fan of soy sauce. It contains wheat, gluten and is often made with genetically modified soy. That being said, it’s better than their house sauce. If you really want to be healthy, I recommend using balsamic vinegar or just fresh lemon wedges with some sea salt and pepper.
Note: If you order the Junk Boat Chicken, ask them to leave off the crispy fried onions.
5) Drinks: WATER WITH LEMON! Always and forever!
Kids Menu
Drinks: Water with lemon is the best option, however, if your child demands juice, it is best to get them 1/2 a regular portion of juice and add water. This will reduce the sugar content of the juice and help your child sit still throughout dinner.
Main Dish: Any adult dish can be converted to a child’s portion by simply cutting it in half and saving the rest for tomorrow’s lunch. You can also ask your server for a smaller portion. Therefore, your child can choose from the healthy options discussed above. Another option is to order chicken breast with a side of jasmine rice and market fresh veggies. Kids love simple things so adding butter and sea salt to the dish is all they need.
Dessert: It’s best to avoiding dessert, however, the best option would be a side order of fruit and orange sherbet (dairy, gluten, and nut free).
Dessert menu
- Try to avoid having dessert altogether. The mix of the protein from your dinner and the sugar from your dessert will create an ugly “situation” in your digestive tract that can leave you feeling gassy, bloated, and have heartburn.
- If you need something sweet, ask for herbal tea with honey or a side of fresh fruit.
- If you are planning to have dessert, it is a great idea to bring chia or freshly ground flax seeds to sprinkle on top. This will increase the fibre content and reduce the glycemic load so you avoid those crazy sugar highs and lows.
Important tips to remember when choosing which sexy dish to order:
1) Ensure that your whole meal is cooked in extra virgin olive oil or butter rather than the canola oil that the restaurant sometimes uses.
2) When ordering a salad, ensure that your salad dressing is extra virgin olive oil based. If it is not, ask for a mix of olive oil and balsamic vinegar or olive oil with lemon wedges on the side. Another option (and my favourite) is to just bring your own homemade salad dressing.
3) Always replace the starchy portion of your dish (i.e. potatoes, rice, wheat noodles, burger buns, sandwich and wrap breads) for a bed of greens, steamed or sauteed veggies. This will increase the enzyme concentration and nutrient value of your dish and therefore contribute to optimal digestion and health.
4) Avoiding dairy? Try to substitute all sources of dairy (cheese, milk, cream) with avocado or the guacamole. This will leave you feeling satisfied and amazing.
5) It is very wise to bring your own mix of ground flaxseed and/or chia seeds. This will increase the amount of nutrients and fiber as well as reduce the glycemic load of your meal (i.e. the amount that a meal increases your blood sugar level after consumption). This mix can be sprinkled on any dish and tastes great! I dare you to try it!
6) Warning for those with Celiac Disease: Risk of cross contamination exists. Therefore, be sure to notify your server that your dish CANNOT touch anything that touches glutenous foods.
7) Always ask your server to notify the cooks that using a microwave to heat up the food is NOT an option. This completely alters the chemical structure of your dish and results in destroyed nutrients and potential carcinogens.
Have you tried any of the healthy options at Jack Astor’s Bar & Grill? Leave us a comment letting us know what you thought!
Want to find a Jack Astor’s near you? Check out our map below. There are a number of locations in Toronto. Click the map to find one close to you.
