The 2 supplements that I recommend the most are Fish Oil and Vitamin D. Lately, its seems that the evidence for supplemental Vitamin D is mounting at a rapid rate, and I thought it would be appropriate to write about it.

Vitamins are called vitamins because our body’s cannot function without them – they are vital to life. Almost all of them have to be consumed in the food we eat, or we will get deficiency syndromes and die. Vitamin D is different; our primary source of vitamin D is from the sun.

Vitamin D functions as a hormone in the body, which makes it unique from other vitamins. The human body can make it, but unfortunately it needs a little help to be switched on. This is the where sunlight comes in; circulating vitamin D close to the surface of the skin is altered by the sun’s radiation, converting it from D2 to D3, the active form of the vitamin.

The active form of Vitamin D governs the absorption and metabolism of Calcium in the body, and calcium is used by all cells in the body. Thus it allows for proper functioning of the entire body, but in particular the immune system, the nervous system and the skeletal system allowing for strong bones and teeth.

Right now, research is demonstrating that lower levels of Vitamin D are associated with a variety of problems. For instance, experts agree that the increased incidence of Multiple Sclerosis and other autoimmune conditions at higher latitudes is at least partly due to a lower supply of Vitamin D from the sun. People with darker skin who live in higher latitudes are more susceptable to deficiency because dark skin acts as natural sunblock, and prevents the activation of Vit D. It is no coincidence that people with lighter skin live at higher latitudes.

It’s a catch 22: direct sunlight can lead to skin cancer, and the lack of direct sunlight can lead to more cancer, weak bones, insomnia, dementia, autoimmune disease and who knows what else. I don’t recommend tanning beds because it is too easy to burn your skin with them. Dietary sources of Vitamin D are usually not adequate on their own.

The solution is to either supplement your sunlight or supplement your diet. You would need at least 30 minutes of direct sunlight sunlight on at least 3 days of the week to get it from the sun, and even with that amount you are not guaranteed optimal intake. Because I live in Vancouver, where sun is hard to find in the winter, I recommend supplementation for most patients. Walter Willet from Harvard’s school of public health recommends 1000 IU for all people, regardless of where they live, and he says that the recommendation may increase pending further research. I recommend 1500 IU per day during the dark winter months and 1000 IU per day during the brighter/ sunnier months. When in doubt with your dosage, you can have your blood tested to fine tune your optimal dosage. I shoot for 60-100 pmol/L with my patients.

Review:

Supplement 1000 IU – 1500 IU Vit D per day, or ensure > 30 minutes of direct sunlight on 3 or more days of the week.

If in doubt, have your Vit D levels tested to see what your optimal intake is.

Because meats and vegetables are not normally consumed at breakfasts, it can be difficult to stick to your diet at breakfast.

• Foods to avoid at breakfast:

• Breads

• Hash browns and other Potatoes

• Cereals (especially ones with sugars added)

• Muffins & Croissants

• Jams & Butter

• Yoghurt (especially ones with sugar added)

• Milk & Fruit Juices

The following are examples of typical breakfast foods that are allowable

Omelettes

• Ask for greens or sliced tomatoes instead of potatoes or toast

• Add vegetables: Onions, zucchini, and other green veggies are best

• Hold the cheese, or use cheese sparingly

• Egg white omelettes are not necessary, but they are certainly lower calorie choices

• Frittata

• Eggs and Style

• Cottage Cheese

• Natural, unsweetened soy milk

• Tofu

• Sliced Tomato or mixed greens can be an easy side to your eggs

• Nuts and seeds (whole or spread versions)

• No sweetened peanut butter

If you have no other alternatives:

• Unsweetened oatmeal

• You can flavour with nuts, seeds or spices

• If you need milk, then try natural soy milk or non-fat natural yoghurt

• Apples, pears, or grapefruits are okay

• Protein smoothies are okay, but most restaurant made smoothies are too sweet

Green Table is a business that helps restaurants adopt more environmentally friendly practices. I encourage you to visit their website to see which restaurants are participating, and support businesses that are taking the initiative to look out for everyone’s health.

Members are expected to do things like:

• Send their organic waste to compost

• Recycle paper, plastic, glass, metal as much as possible; use energy-efficient equipment and lighting

• Use water-saving equipment and fixtures; use recycled, biodegradable and non-toxic supplies

• Buy local and organic foods, sustainable seafood, etc.

• Support like-minded local suppliers and service providers working to ‘green’ their operations

Go to their website and support the businesses in your area that are trying to make a difference.

 

 

Choose between the following items:

• Sashimi (not too much tuna, choose salmon more often)

• All seafood is okay

• You can usually add an order of mixed vegetables

• Most soups and salads are ok

• Miso Soup

• Gomaae salad

• All Teriyaki is okay, except tofu

• Order no rice, extra veggies

• Chicken (don’t eat skins)

• Seafood is best

Avoid:

• Rice

• Dumplings

• Tofu (unless it is not deep fried)

• All tempura items

There are many salad bars available in Vancouver. For now, they are listed in their specific regions within the Weight Loss Restaurants category.

Dressings:

Bring your own or keep your own at work.

You never know what you are going to get with dressings, and many of them may have undesirable contents such as sugars, artificial flavours or colours, trans fats, or saturated fats. They also may lack unsaturated fats that your body needs to function properly.

When choosing dressings, simple is usually best. Contents like extra virgin olive oil, and other expeller pressed vegetable oils such as sesame, sunflower, borage, hemp, pumpkin or flax are best. Vinegars, fruits, and spices are all welcome ingredients. Organic ingredients are good, and they usually show that the manufacturer is making an effort to provide a healthy product.

Avoid all cream based dressings. Some creamy looking dressings can actually be okay, but you have to read the label carefully to make sure they did not use fatty animal products.

Avoid additives in your dressings that you don’t need.

Examples of additives you should try to avoid are:

• Sugar

• Trans-fats and hydrogenated vegetable oils

• Bromide or Bromine

• Sulfates and Sulfites/ Nitrates and Nitrites

• MSG

• BHA, BHT, and other contents that start with ‘Benz’

• Artificial colors, flavors, or sweeteners

• Hydrolyzed Vegetable Protein (HVP)

Choose the following items at your salad bar:

• Eggs (For faster results, remove the egg yolks)

• Fish (Most salad bars have tuna. Don’t have tuna more than twice per week, and don’t the ones that are already mixed with mayonnaise)

• All green leafy vegetables: Spinach, Lettuce (all), Kale, Mixed greens, Arugula

• Zucchini

• Onion

• Mushrooms

• Celery

• Cabbage

• Cauliflower

• Broccoli

• Water chestnuts

• Cucumbers

• Sprouts

• Brussel sprouts

• Pickles

• Radishes

• Parsley

• Artichoke

Higher carbohydrate vegetables (moderate quantities only):

• Tomato

• Carrot

• Peppers (all types)

• Snow peas and snap peas

• Green beans

Nuts and Seeds (use sparingly):

• Good Choices:

• Nuts – Almonds, walnuts, pecans, hazelnuts, and pistachios.

• Seeds – Pumpkin, sunflower, flax (must be ground in blender or processor)

• Soy nuts

• Less optimal choices – Macadamia, brazil, cashew, and pine.

• Cottage Cheese

• Feta Cheese (use sparingly)

• Mozzarella (use sparingly)

• Avocado

• Soybeans

• Tofu

These food items are chosen to help you reach and maintain your healthy weight. Restaurants like salad bars or some sushi restaurants that have relatively consistent menu items can be viewed under the ‘Restaurant Types’ category. Restaurants and food establishments are grouped according to area. Feel free to post comments and suggestions at the bottom. Please check back, as more areas and resources will be added over time.

Downtown (Burrard and Robson)

Moxies Classic Grill (808 Bute St) www.moxies.ca

Appetizer

Glazed Wild Salmon
Crab and Scallop Cakes
Szechuan Green Beans
Skillet of garlic mushrooms

Salads

Tandoori Wild Salmon Salad (ask for no Naan bread)
Spinach Salad (ask for no fucaccia)
Club Salad (ask for no banana bread)

Entrée (ask for no starch, extra vegetables)

Roasted Chicken
Grilled Chicken Breast with pineapple salsa
Lemon Pepper Halibut
Maple Glazed Wild Salmon
Almond Crusted Wild Salmon

Earls (1185 Robson, 905 Hornby) www.earls.ca

Starters

Baby Calamari (ask to have it sautéed without breading, instead of deep fried)
Edamame Beans

Salads (add chicken to make it a meal)

Mixed Field Greens
Warm roased beet and spinach salad
Salmon Provencal Salad

Chicken

Oven roasted chicken (no roast potatoes)

Fish

Cedar Plank Salmon (no potatoes)

Sides

Seasonal Vegetables

Cactus Club (1136 Robson) www.cactusclubcafe.com

Start

Szechuan beans
Spicy chicken
Edamame

Salad

Kula Greens

Main (no rice/ potatoes, add extra veggies)

Oceanwise fish selection (BC aquarium approved)
Grilled Salmon
Chicken Creole

Thai House (1116 Robson) www.thaihouse.com
Although thai dishes are traditionally served with rice, you can have them without.

Salad

Yum Rommitr Ta Lay (#21)

Soup

Tom Yum Ta Lay (#31) (seafood)
Tom Yum Goong (#33) (prawns)
Tom Yum Gai (#34) (Chicken)
Tom Kay—made with coconut milk (order with chicken or prawn) (#35)

Main

All Chicken and Duck dishes ok!
(approx 8 dishes) (unless battered, or sweet and sour)
All fish and seafood ok (approx 10 dishes)
All vegetable dishes ok (5 dishes)

Savory Coast (1133 Robson) www.savorycoast.ca

Appetizer

Warm Goat Cheese Salad

Salad

Warm Chicken Breast Salad
Shrimp and Avocado Salad
Tuna Salad (ask for no potato)

Entrée (ask for no starch, extra veggies)

Grilled Wild Salmon
Cioppino salmon, halibut, tuna, prawns, bay scallops, mussels, clams, saffron fennel broth.
Herb Crusted Halibut

Italian Kitchen (1037 Alberny) www.theitaliankitchen.ca

Antipasto

Grilled Calamari Steak
Salt Spring Island Mussels

Insalata

Ahi Tuna, Grilled Fennel
Organic Beets, Baby Arugula
Sablefish crusted with sun-dried pesto, topped with Dungeness crab

Carne (ask for no starch, extra veggies)

Chicken Satimbocca with Proscuitto and Sage

Pesce (no starch, extra veggies)

Seared Wild Spring Salmon
Crispy Mediterranean Branzino
Sauteed Jumbo Prawns

Saltlik (1032 Alberni) www.saltlik.com

Starters

Mixed Marinated Olives
Fresh Oysters
Dungeness Crab

This and That

Skillet Fired Mushrooms
Seasonal Vegetables
Grilled Asparagus
Shrimp Skewer

Rancher Salads

Steak Cobb Salad
Alotta Crab and Shrimp Salad

Mains (no starch, extra veggies)

Grilled Chicken Breast
Pacific Wild Salmon Filet
Rosemary Parmesan Crusted Halibut

The Keg (742 Thurlow) www.kegrestaurants.com

Appetizer

Shrimp Cocktail
House Salad

Entrée (ask for no starch, and add extra veggies)

Ahi Tuna Salad
Grilled Thai Chicken
Grilled Salmon

Joe Fortes (777 Thurlow) www.joefortes.ca

Appetizer

Iceberg Wedge
Shrimp Louie Salad (dressing on the side)
Cobb Salad
West Coast Salmon Trio
Jumbo Tiger Prawn Cocktail
Sauteed Cherry Stone Clams
Steamed West Coast Mussels
Maryland Blue Crab Cakes

Mains (ask for no starch, extra veggies)

Porcini Crusted Tuna
Cedar Plank Wild Salmon
Herb Crusted Halibut
Joe Fortes Classic Cioppino
Pecan Crusted Fresh Louisiana Catfish

Sides

Sauteed Mushrooms
Jumbo Tiger Prawns
Alaskan King Crab
Nova Scotia Lobster

Mosaic at the Hyatt (655 Burrard) www.vancouver.hyatt.com

Salads

Mesclun Salad

Appetizer

Crab Cake (sauce on the side)

Entrée

Three Egg Omelette (no toast or potatoes—ask for greens or sliced tomato
Albacore Tuna

Hotel Vancouver (900 West Georgia) www.fairmont.com/hotelvancouver
Griffins Restaurant

Salad

Cobb Salad (dressing on the side)
900 West Salad (no cranberries)

Entrée (ask for no starch, extra veggies)

Fraser Valley Double Chicken Breast
Wild BC Salmon
Dungeness Crab Cakes
Seafood Trio (Salmon, Halibut and Prawns)

900 West Lounge

Salad

Cobb Salad (dressing on side)
900 West Salad (no cranberries)

Lite

Edamame

Bar Bites

Ahi Tuna Tower (no chips)
Prawn Cocktail
West Coast Seafood

Grill

Wild Salmon (no starch, extra veggies)

Bacchus at the Wedgewood Hotel (845 Hornby) www.wedgewoodhotel.com

Appetizer

Fennel pollen dusted gulf shrimp
Salad of bib lettuce (easy on the cranberries)
Salad of roasted organic beets

Entrée

Bacchus cobb salad
West coast seafood salad
Grilled ahi tuna loin
Filet of queen charlotte halibut (substitute potatoes for veggies)
Herb crusted filet of British Columbia spring salmon
Lemon and rosemary roasted breast of grain fed chicken (no starch, extra veggie)

Bellagio Café (773 Hornby) www.bellagiocafe.com

Omelettes (until 2 pm), ask for sliced tomato instead of toast, and no potatoes.
Antipasto

Prawn Cocktail

Tapas

Spicy Chicken Cilantro
Garlic Mushrooms
Edamame

Insalate

Bellaggio Salmon Salad
Warm Seafood Salad
Greek Salad
Florentine Spinach Salad
Campagnola (no cranberries)

Pesce (no starch, extra veggies)

Fillet of Salmon
Mediterranean Salmon
Spanish Scallops and Prawns

Carne

Chicken Souvlaki (no rice, ask for extra veggies)

Don Francesco Restaurant (860 Burrard) www.donfrancesco.ca

Appetizers

Antipasto Della Casa
Fresh Oysters
Fresh Mussels Al Pesto Di Noce

Salad

Mixed Greens
Tomato Onion Salad
Baby Spinach Salad
Tuna, boiled egg and avocado salad
House Cured Wild Salmon Carpaccio

Entrée (ask for no starch, extra veggies)

Scallopine of Chicken Breast
Prawns Provencale
Fresh Filet of Halibut all’Italiana
Half Chicken Broiled all Diavola
Wild Qauils Braised a la Piemontese
BC Salmon alla brace con salsa di cedro
Fresh fillet of trout alla brace con limone

Thai Food Restaurant (40-1170 Alberni St)

Satay fish and vegetable
Black pepper chicken
Cashew nut chicken
Shrimp with scrambled egg
Ginger black bean chicken

Joeys (820 Burrard) www.joeysmedgrill.com

Start

Green Salad
Chinatown Lettuce Wrap
Edamame
Ahi Tuna Salad

Entrée (no breads, rice, potatoes, ask for extra veggies)

Chicken Souvlaki
Rotisserie Chicken
Blackened Spiced Basa
Miso Glazed Salmon

Kimei Royal (#211-1030 W Georgia)

Ebisu (827 Bute)

Ichiban Ya (770 Thurlow)

Oysi Oysi (1136 Alberni)

Kimono (869 Hornby)

Tokyo Joes (955 Helmcken)

Sushi Maki (989 Hornby)

See my Sushi Restaurant Weight Loss tips article.

 

Downtown (Pender and Granville)

Malones Bar and Grill (608 West Pender) www.malones.bc.ca

Szechwan green beans
Creole Prawns
Mongolian Chicken Skewers
Antipasto platter (without bread)
House Salad
Oven roasted chicken (order extra vegetables without potatoes)

Kimono Japanese Restaurant (433 Granville)
See my Sushi Restaurant post.

Salad Loop – www.saladloop.com

Use your own dressing, maybe Annie’s green goddess if you like creamy dressings. Olive oil based dressings without sugar are best. Glass containers. Check out this post for more tips.

Take 5 Café (425 Granville) www.take5cafe.com

Chicken salads
Frittatas

Asian Grill (500 block Granville?)

You can make your own stir fry of veggies and choice of protein. Also has a salad bar.

Green Leaf Salad Bar (560 Bute)
See my Salad Bar post.

Aqua Riva (Canada Place way) www.aquariva.com

Salads

Baby greens
Sesame seared wild salmon salad
Grilled ahi tuna nicoise salad

Main Course (order no starch, extra veggies)

Grilled wild salmon
Spit roasted cumin rubbed chicken

Herons at the Fairmont (900 Canada place way) www.fairmont.com/waterfront

Appetizers

Spiced bouillabaisse
Celebration Greens

Mains (order no starch, extra vegetables)

Waterfront Cobb Salad
Seared Ahi Tuna
Steamed Saltspring Island Honey Mussels
Wild Sockeye Salmon

Metro (200 Burrard St at waterfront center) www.metrodining.ca
* Metro uses organic and local food whenever possible.

Appetizers

Harvest Vegetable Salad
Seafood Cobb Salad
Baby Romaine Hearts (Easy on the onion cream)

Dinner Mains are available at lunch (no starch, extra vegetables)

All mains are ordered by the ounce—3-5 ounces should be adequate.
Ask about aioli’s and other creams—get them on the side.
Sablefish
Salmon
Scallops
Halibut
Albacore Tuna
Spiny Lobster
Himboldt Squid

Lion’s Pub at Terminal City (888 West Cordova)

Salad

Wild gathered greens
Spinach salad
Greek Salad

Mains

Grilled Wild Salmon

After 2 pm

Veggie platter (easy on the dip)
Jumbo prawns (easy on the sauce)

 

Yaletown

Urban Fare (177 Davie St) www.urbanfare.com

Grilled tofu and Asian vegetable salad
Edamame salad
Build your own. Add one of:

Grilled salmon
Grilled chicken
Chicken Kebob
Roasted ¼ chicken (don’t eat the skin)

Add as many as want of:

Zuccini
Broccoli
Marinated mushrooms
Grilled vegetables (eggplant, peppers, zucchini, etc)
Other non-starchy veg list (see general salad bars list)
Cold items (already packaged)
Crudite and dip (easy on the dip)
Chopped garden salad
Spinach salad
Mixed Green salad
Prawn ring

HyRise Produce/Salad Bar (1155 Pacific Blvd)

See my Salad Bar recommendations article.

Thai Urban Bistro (1119 Hamilton) www.thaihouse.com

Also see Chilli House (1018 Beach) - similar menu and great selection.

Salad

Yum Rommitr Ta Lay (#21)

Soup

Tom Yum Ta Lay (#31) (seafood)
Tom Yum Goong (#33) (prawns)
Tom Yum Gai (#34) (Chicken)
Tom Kay-made with coconut milk (order with chicken or prawn) (#35)

Main

All Chicken and Duck dishes ok! (approx 8 dishes) (unless battered, or sweet and sour)
All fish and seafood ok (approx 10 dishes)
All vegetable dishes ok (5 dishes)

Nuba (1206 Seymour and 322 W. Hastings) www.Nuba.ca

Mezza (Appetizers) – ask for no pita
Chicken shish tawook
Lamb kafta
House salad (ask to add chicken)

Yopo (1122 Homer St) www.yopocafe.com

Vegetable Dishes (no rice) (add non-deep fried chicken)

Mixed vegetables (steamed)
Garlic broccoli
Garlic green beans

Seafood

Mixed seafood with vegetables (steamed)
Sauteed prawns with snow peas

Soups

Mixed Vegetable soup

Milestones (1109 Hamilton) www.milestonesrestaurants.com/yaletown

Appetizer

South East Asian chicken skewers

Salads (add chicken, salmon, or prawns)

Milestones garden greens (add prawns)
California spring salad
Grilled chicken salad

Entrees (all entrees, order extra veggies and no potatoes/ rice/ pasta or yams)

Fire grilled salmon (aioli/ sauce on side)
Portobello mushroom chicken
Roasted half chicken (take some to go, no need to eat it all)

Goldfish (1118 Mainland) www.goldfishkitchen.com

Small plates

Seafood Chowder
Wild BC Salmon Gravalax

Salad

Butter lettuce

Sides

Sautéed mushrooms
Asparagus

Large Plates

Maple soy chicken breast
Pan Seared Arctic Char (easy on the pears)
Pan Seared Ling Cod
Wild BC Salmon
Mussels (ginger with coconut curry)

Hamilton Street Grill (1009 Hamilton St)

Starter

Black and Blue Ahi tuna (easy on the mayo)

Main

Hamilton Street Cobb Salad (easy on the bacon)
Grilled BC Salmon (sauce on the side, extra veggies, no starch)

Sides

Garlic sautéed prawns (easy on the butter)
King crab
Garlic Sautéed mushrooms

Browns (1165 Mainland) www.brownssocialhouse.com

Bowls-these are rice bowls, but you can ask for extra veggies/ no rice with the following:

Chiva som bowl
Ahi tuna bowl
Penang prawn curry

Salad (do not add crispy chicken to salads)

Ahi tuna salad
Cowboy salad

Entrée

Pan seared halibut (no risotto, cream sauce on the side, extra veggies)

Starters

Edamame
Szechuan beans

Sides

Seasonal veggies
Crisp coleslaw

Rodney’s Oyster Bar (1228 Hamilton) www.rodneysoysterhouse.com

Oysters (all)
House Salad
Shrimp Cocktail
Mussels (no cream sauce or bread)
Crab
Grilled Halibut (no rice, extra veggie)

Cactus Club (357 Davie St) www.cactusclubcafe.com

Start

Szechuan beans
Spicy chicken
Edamame

Salad

Kula Greens

Main (no rice/potatoes, add extra veggies)

Oceanwise fish selection (BC aquarium approved)
Grilled Salmon
Chicken Creole

Yaletown Brewing Company (1111 Mainland) www.drinkfreshbeer.com

Start

Chicken Satay
Edamame
Fire Cracker Green Beans

Salad

Green Salad
YBC Chopped cob salad
Greek Salad
Wild Salmon Spinach Salad

Main

Chinatown greens and tofu (ask for no rice, extra greens)

Player’s Chophouse (808 Beattie St-at BC place) www.vancouverchophouse.ca

Starters

Crab Cakes
Pacific Yellowfin Tuna
Shell Fish Pot
Jump Chicken

Salads

Romaine Hearts
Baby Mixed Greens
Players Chophouse Salad

Seafood (ask for no starch, extra veggies)

Market Fresh Fish
Pan Seared Tuna
Sautéed Jumbo Gulf Shrimp

Entrees (no starch, extra veggies)

Free Range Chicken Breast

Sides

Sautéed Mushrooms
Asparagus

 

South Granville

Bogarts (1619 West Broadway) www.bogartschophouse.com

Small Plates

Jumbo Prawn Cocktail (easy on the cocktail sauce)
Grilled Marinated Calamari (easy on the aioli)

Salad

Cobb
Nicoise
Baby Spinach and Jicama Salad

Earls (1601 West Broadway) www.earls.ca

Starters

Baby Calamari (ask to have it sautéed without breading, instead of deep fried)
Edamame Beans

Salads (add chicken to make it a meal)

Mixed Field Greens
Warm roasted beet and spinach salad
Salmon Provencal Salad

Chicken

Oven roasted chicken (no roast potatoes)

Fish

Cedar Plank Salmon (no potatoes)

Sides

Seasonal Vegetables

Cactus Club (1530 W Broadway) www.cactusclubcafe.com

Start

Szechuan beans
Spicy chicken
Edamame

Salad

Kula Greens

Main (no rice/ potatoes, add extra veggies)

Oceanwise fish selection (BC aquarium approved)
Grilled Salmon
Chicken Creole

Joeys (1424 W Broadway) www.joeysmedgrill.com

Start

Green Salad
Chinatown Lettuce Wrap
Edamame
Ahi Tuna Salad

Entrée (no breads, rice, potatoes, ask for extra veggies)

Chicken Souvlaki
Rotisserie Chicken
Blackened Spiced Basa
Miso Glazed Salmon

O Thai (1626 W Broadway) www.othai.ca
* This restaurant is probably a good choice for allergic types, as they used very little extra sauces, etc. Everything is made in-house.

Salad

Mixed Seafood

Entrée (Ask for no rice)

Sautéed Vegetables
Garlic Chicken
Cashew Chicken
Chicken in Tamarind Sauce
Minced Thai Basil chicken
Mixed Seafood With Thai Basil
Red or Green Chicken Curry

Rangoli (1488 West 11th) www.vijsrangoli.ca

Lamb Kebabs
Spicy Pulled Pork on Sauteed Greens (no chapatti)
Yoghurt and Tamarind Marinated Grilled Chicken (no Naan)

Meinhardt (3002 Granville) www.meinhardt.com
There is a deli section to this grocery store with prepared foods on display.

Display case

Fish Cakes
Grilled Chicken breast
Beet Salad
Grilled Salmon
Turkey Breast
Pickles
Edamame Salad
Garlic Prawns
Seaweed Salad
Olives

Café Barney (2975 Granville)

Salads

Mixed Green
Cobb Salad (ask for vinaigrette dressing instead)
Warm Spinach Salad
Spicy Thai Chicken Salad

Tapas

Mussels (no baguette)
Seafood Skillet
Omelettes
No Hash browns, toast – ask for sliced veggies or salad on the side instead. Easy on the cheese

Red Door (2996 Granville) www.reddoor.ca

Small Plates

Lettuce Wraps
Chicken Satays
Tom Kha Kai (Thai coconut soup)
Edamame
Tuna Sashimi
Wok Fired Sambal Shrimp

Chicken

Dragon Fire Chicken
Orange Peel Chicken
Kung Pao Chicken

Seafood

Orange Peel Shrimp
Red Curry Shrimp
Coconut Masala Shrimp

Vegetables

Buddhas Feast
Thai Jungle Curry

Ouisi Bistro (3014 Granville) www.ouisibistro.com

Start

Baton Rouge Greens
Vert et Bleu
Cajun Style Crab Cakes

Entrée

Jackson Square (poached eggs on crab cakes-order sauce on the side)
Egg on me (Poached egg with cheese, tomato, cucumber, sprouts-ask for no toast)

West End

Raincity Grill (1193 Denman) www.raincitygrill.com

Appetizer

Mixed Winter Greens
Salad of Smoked Langley Trout
Albacore Tuna Tartare

Main

Salt Spring Island Mussels (no bread)
Organic Ocean Wild Salmon (no potatoes, extra veggies)

The Boathouse (1795 Beach Avenue) www.boathouserestaurants.ca

Salad

Seafood Chop Chop Salad

Appetizer

Lobster Kebobs
Bucket of Peeled Shrimp
Oysters and Steamers (no bread)

Mains (no starch, ask for extra veggies)

Jumbo Prawn Skewers
Boathouse Seafood Grill
Jumbo Prawn Skewers
Boathouse Seafood Grill
Grilled Salmon
Miso Crusted Halibut

Milestones (1210 Denman) www.milestonesrestaurants.com

Appetizer

South East Asian Chicken Skewers

Salads (add chicken, salmon, or prawns)

Milestones garden greens (add prawns)
California spring salad
Grilled chicken salad

Entrees (all entrees, order extra veggies and no potatoes/ rice/ pasta or yams)

Fire grilled salmon (aioli/ sauce on side)
Portobello mushroom chicken
Roasted half chicken (take some to go, no need to eat it all)

Banana Leaf (1096 Denman) www.bananaleaf-vancouver.com

Appetizers

Chicken Skewers
Steamed mussels or clams
Seafood (choose from 8 different seafoods and 12 different sauces!)

Vegetables

Sambal green bean with shrimp and tomato
Fried eggplant in chilli garlic dried shrimp paste
Spicy spinach in dried shrimp paste
Sambal chilli fried okra, eggplant, and green bean

Meat

Nyonya boneless curry chicken
Nyonya style kong pow boneless chicken

Central (1072 Denman) www.centraleurobar.com

Three Egg Omelettes (ask for no toast, substitute mixed greens for hash browns)

Forest mushroom and cheddar (easy on the cheese)
Egg White Omelette

Brunch Classics (Substitute toast and hash browns with greens)

2 Free Run Eggs
Organic Turkey Sausage and Eggs
Central’s Chicken Hash

Lunch Type Stuff

Summer Greens
Central Cobb Salad