Healthy & Delicious: Johnny Mango's

This week Healthy & Delicious visits Johnny Mango World Café and Bar located on the corner of Fulton and Bridge Avenues in Ohio City. .

Johnny Mango’s is the perfect place to go for a quick and affordable fusion of Latin-Asian American food. Their menu offers a fresh juice bar, margaritas, burritos, quesadillas, pad Thai, and much more. They also have vegan, vegetarian, and gluten-free options.

With so many delicious possibilities, I was more than happy to ask “F” to bring me something “Healthy & Delicious.”

“F” served me the grilled veggie quesadilla – an organic whole wheat tortilla filled with zucchinis, mushrooms, black beans, and a light sprinkling of Colby-Monterey jack cheese. A side of sour cream, salsa, and guacamole accompanied my dish. 

Question:

What is the difference between “whole grain” and “refined grain”?

Answer:

Whole grain consists of the whole grain kernel: bran, germ, and endosperm. Bran is an excellent source of fiber, B vitamins, and minerals. The germ portion contains fat, B vitamins, vitamin E, and antioxidants. Endosperm provides protein and complex carbohydrates that give us energy.

Refined grain includes only the endosperm. Without the bran and germ, refined grains provide less dietary fiber, iron, vitamins, etc.

Outside of the sour cream, this meal was “Healthy & Delicious.” I am pretty certain my friends had food envy once they had a taste. This dish included all the essential food groups for good health and weight maintenance:

• Protein = black beans
• Vegetable = veggies
• Fruit = avocado & salsa
• Dairy = cheese
• Grain = whole grain tortilla

If black beans are not your thing, grilled beef, chicken, or tofu are fine protein substitutes.

If you are enjoying the holiday season as much as I am, this restaurant is the perfect place for getting back on the “Healthy & Delicious” track.

Note: Menu items such as “big plate,” “slather,” or “velvet” should be a red flag. Although these dishes are tempting, you and your waistline will not be disappointed with “Healthy & Delicious” grilled veggie quesadilla option.