THE ONLY NUTRITIONIST AND 2012 FOOD CRITIC APPROVED bROOkLYN RESTAURANT GUIDE It can be difficult to find a restaurant serving mouthwatering, delicious food that is also good for you. Not anymore. Nutritionist Jared Koch and several food critics teamed up to taste the town, selecting over 100 of the healthiest, tastiest and most sustainable restaurants in Brooklyn—featuring organic, hormone-free, antibiotic-free, locally sourced and eco-friendly food. • Over 100 reviews • A user-friendly nutrition guide packed with tips for eating healthier • Easy to follow indexes of best date spots, cheap eats and more Brooklyn • Free online database with new restaurant updates from fast food to fine dining • Clean Plates Mobile version available at cleanplates.com • clean Plates is the perfect gift for yourself, your friends and your family Jared’s nutritional advice in clean Plates has the Power to transform your individual health and our collective well-being. —deeP aK choPra, M.d. Jared Koch graduated premed from the University of Michigan, Ann Arbor, and is a nutritional consultant and health coach certified by the Teachers College of B Columbia University, the Global Institute for Alternative Medicine and the r Institute for Integrative Nutrition. oo k l y reviews Featuring Sarah Amandolare, n Talia Berman, Jessica Colley, Jaclyn Einis, Allix Geneslaw, Debbie Koenig, Scarlett 2 Lindeman, Megan Murphy, Amy Sung 0 1 2 cle an pl ates Brooklyn 2012 a Guide to the Healthiest tastiest and Most sustainable Restaurants for Vegetarians and carnivores By Jared Koch Reviews by Sarah Amandolare, Talia Berman, Jessica Colley, jaclyn einis, Allix Geneslaw, debbie koenig, Scarlett Lindeman, Megan Murphy, amy sung DISCLAIMER: I am not a medical doctor, and nothing in this book is intended to diagnose, treat or cure any medical condition, illness or disease. Anyone with a specific medical condition should consult a physician. © 2011 Jared Koch Library of Congress Cataloging-in-Publication Data: All rights reserved. No part of this book may be reproduced or transmitted in Koch, Jared. any form or by any means, electronic or Clean Plates Brooklyn : a guide to the mechanical, including photocopying, healthiest tastiest and most sustainable recording or by any information storage restaurants for vegetarians and and retrieval system, without permission carnivores / by Jared Koch et. al. – in writing from the publisher. Cliffside Park, NJ : Craving Wellness, 2011. Published by Craving Wellness p. cm. Cliffside Park, NJ ISBN 978-0-9821862-5-1 1. Food—Popular works. Cover design by Jessica Arana 2. Diet—Popular works. Interior design by Gary Robbins 3. Nutrition—Popular works. 4. Restaurants—New York (State) Printed inCanada —New York. I. Title. 10 9 8 7 6 5 4 3 2 1 TX355 .K63 2011 641—dc22 2008940260 contents 4 Acknowledgments 5 A Note from Jared 10 How to Use this Book 12 Restaurant Review Process and Criteria 17 Why Eat Healthier? Design Your own Diet 22 The First Precept: Bio-Individuality 27 The Second Precept: Whole Foods 32 The Third Precept: Plant-Based Foods 48 The Fourth Precept: Animal-Based Foods 58 The Fifth Precept: Other Foods 69 Making it All Work the restaurants 75 Clean Plates Brooklyn Featured Restaurant Reviews 180 Index 186 Glossary acknowledGMents My deepest gratitude, appreciation and respect to the following people, without whom this book would not exist: To all the chefs and restaurant owners dedicated to serving delicious but healthier food. A special thanks to Dan Barber, Bill Telepan, Sarma Melngailis, Debbie Covenagh, Amy Chaplin, Rene Duran, Melissa O’Donnell and Michael Anthony for taking the time to be interviewed. Angela Starks and Bunny Wong for all their help writing and editing the nutritional content. Sarah Amandolare, Talia Berman, Jessica Colley, Jaclyn Einis, Allix Geneslaw, Debbie Koenig, Scarlett Lindeman, Megan Murphy, and Amy Sung for writing great reviews. Jessica Arana for designing the logo and the book cover. Gary Robbins for interior design and layout. The whole gang at Monaco Lange for all of their invaluable suggestions. Special thanks to Blake Appleby for always supporting, encouraging and inspiring me and offering her insightful opinions. To all my family, friends, teachers and clients who have contributed and enriched my life in so many significant ways. Greg Monaco for his talents, perspective and calm demeanor and for his invaluable advice every step of the way. To Maji Chien, Niles Brooks Leuthold, and Laura Mordas-Schenkein for all of their invaluable help and dedication. And to Mat Zucker, Lynnda Pollio, Yvonne Roehler at Jenkins Group, Kate Basrat, Ameet Maturu, Susan Banzon, Amy Bush, Angela Davis, Chad Thompson, Sam Rosen at ThoughtLead, Peter Horjus, Vera Svezia, Barry Flemming, Jeremy Funston, Lisa Vasher, Catherine Cusamano, Mark Sclafani, Katherine Jamieson, Kathleen Spinelli, Erin Turner, Michael Ellisberg, Nancy Weiser, Carey Peters, Brett Lavender, Cassandra Caffaltas, Kim Blozie and especially Andrew Cohen and everyone at EnlightenNext. 4 a note fRoM JaRed Welcome to Clean Plates brooklyn 2012. For those of you already familiar with Clean Plates Manhattan, we hope you’re as excited as we are to venture into Brooklyn. If this is your first experience with Clean Plates, welcome! Our first Brooklyn edition features over 100 of the healthiest, tastiest, and most sustainable restaurants in this up-and-coming food mecca. We’ve teamed up with some talented local Brooklyn writers including Jaclyn Einis, Debbie Koenig, Sarah Amandolare, and Amy Sung. This edition also features reviews from our beloved Manhattan writers, including Talia Berman, Scarlett Lindeman and Allix Geneslaw alongside two new critics, Megan Murphy and Jessica Colley. Eating healthier does not have to be challenging. Especially in Brooklyn. Especially with this book. In fact, it can be an easy, pleasurable and sacrifice-free adventure. I’ve created this book for you—for New Yorkers and Brooklynites—with exactly that in mind. Let’s face it: We dine out a lot. And restaurants can be bad- eating minefields. Then again, who would say no if a delicious antibiotic- and hormone-free steak or a plate of tasty organic vegetables materialized in front of them? No one actually wants to consume hormones, antibiotics or pesticides. It’s just that searching for the good stuff takes time. Fortunately, it’s been done for you, and with a one-two punch: every featured selection in Clean Plates Brooklyn is a restaurant that offers both delicious and nutritious fare. Rest assured because all were personally visited and screened by myself, a nutritional consultant, along with one of our talented food critics. This book is about helping you make better, more informed choices. In fact, it’s my intention that you actually will crave healthier food after reading it. You’ll learn that there’s more than one right way to eat—a theory called bio-individuality (Makes sense, right? After all, do you wear the same clothes as all of your friends? Why should 5 food be any different?). Sure, there’s a lot of nutritional information out there, but talk about confusing. That’s why this guide provides an easy-to-follow education about the most important foods you will encounter when dining out. That way, you can use your knowledge to implement the life-changing diet that’s right for you. 3 Ways you Can use This Book • To find healthy tastier and healthier restaurants in your area. • To learn how to change your eating habits when you dine out—and in. • To transform your life by seeing how eating healthier can be pleasurable and startlingly simple. By now you’re probably asking yourself: Who is this guy? Why should I listen to anything he says? Well, honestly, I’m not that different from you. I want to be healthy so I can enjoy my life and contribute to making the world a better place. Rather than bore you with a long report about my life (you can learn more by visiting cleanplates.com), I’ll touch on a few highlights for your peace of mind. After deferring my acceptance to medical school for a decade- long stint as a successful entrepreneur, I decided that I needed to figure out my health and happiness. As part of that journey, I not only became a certified nutritional consultant, yoga instructor and health coach but also healed myself from chronic irritable bowel syndrome (IBS), fatigue and skin issues. I’m now a nutritional consultant backed by eight years of immersing myself in the formal study of nutrition—and five years of working with clients. I’ve had some amazing teachers: Andrew Weil, M.D., Deepak Chopra and Walter Willett, the head of nutrition at Harvard, in addition to many experts in the fields of Raw Foods, Chinese Medicine, Ayurveda, Macrobiotics, Vegetarianism and High-Protein Diets. For my clients, and in this book, I synthesize those dietary theories in an easy-to-use format—always keeping an open mind to discovering the truth about what actually works for each individual. 6 Thanks to my experiences, I’ve had several insights over the years about how we eat, all of which I will be sharing in more detail in Clean Plates Brooklyn: • Eating well is the easiest and best way (along with exercise and perhaps meditation) to positively affect your health and improve your quality of life. • Contrary to conventional wisdom, healthy eating can be enjoyable and satisfying, free from the typical guilt and confusion we usually feel in relation to eating. • No single way of eating works for everyone, but there is a healthy way to eat that’s just right for you and your body. • A quick way to upgrade your well-being: Select higher-quality versions of whatever foods you’re currently consuming, especially when it comes to animal-based products. • To increase nutrient intake and boost immunity, start with food that’s fresh (locally grown), non-toxic (organic) and mostly plant- based (more vegetables, fruits, nuts and seeds). Think of it as a tasty trio—local non-toxic plants. • Reducing your intake of artificial, chemical-laden processed foods, as well as sugar, caffeine and alcohol, will have you feeling better immediately. • Making small improvements over time leads to significant change. • What’s good for you is usually good for the environment. Growing food locally means less energy consumption. Organic items don’t poison the earth. And a reduction in the demand for livestock frees up vital resources. • It’s entirely possible to commit to values of health and conscious consumerism and fully enjoy the pleasures of life and this wonderful city. Why? Because, increasingly, tasty and healthy food is accessible to everyone from vegans to carnivores. One of the major reasons I wrote this book is that there’s a real lack of helpful, well-organized information for people who wish to dine 7 out mindfully and still enjoy the experience of eating. Sure, cooking at home is important and many nutrition books offer delicious recipes, but the truth is, we New Yorkers eat out a lot—it is part of the culture. Our city boasts amazing chefs and a stunning variety of cuisines; if you live here, it’s likely that restaurants are where you get a huge proportion of your nourishment. During my preliminary investigations, I noted a few gaps in the advice offered by other books and websites: 1) It’s easy to find places that list vegan and vegetarian establishments—but none adequately distinguish which spots are healthy (not all are) or which would be appealing for non-vegetarians. 2) Few are dedicated to omnivores who would like to frequent places that serve organic, local and sustainably-raised animal products, and those that do exist tend to be confusing, poorly researched, and neither comprehensive, nor screened for taste. That’s why I created Clean Plates to be the most exceptionally well-researched, comprehensive and easy-to-use guide that exists; I’m certain it will help you navigate the ever-expanding maze of Brooklyn’s healthiest, tastiest and most sustainable restaurants. The main inspiration for this book, however, grew out of my interactions with my clients. Several years ago, I began researching “healthy restaurants” because I believed that I could both eat healthier and enjoy the pleasures and diversity of this wonderful city. As I shared my ever-growing list of healthier restaurants with my clients, they actually started implementing changes and feeling better—a fact that inspired me to thoroughly expand my research, hire an amazing food critic, and set out to create Clean Plates. I learned from counseling clients that real change calls for practical tools. I think of this book as one of those significant tools. This project is an extension of the work that I do with my clients: a way to reach more people and contribute to a growing awareness of healthy, responsible and sustainable eating. Together, let’s shatter the myth that healthier eating is a sacrifice and prove that we can do it without the guilt, inconvenience, boredom and sheer lack of long-term success that characterize the usual diets. 8 You see, eating clean food is admirable, but I am equally interested in clean plates—the kind of food that makes you want to lick your dishes. In good health, Jared Koch 9