1821 Douglas Boulevard, Suite C-5, Roseville, 916-953-7033, veganplateroseville.com
Vegans rave about this Roseville hotspot whose key to success is simple: provide quality, consistent food that tastes great. As their name implies, everything—from burgers and pizza to noodles, rice bowls, desserts, and more—is entirely plant-based. Whether you have your heart set on Asian, American, or Caribbean cuisine, there’s a “vegan plate” guaranteed to please. 

What to order: Buffalo Cauliflower Tacos. One bite of these beloved tacos—comprised of cauliflower that’s battered with coconut milk and corn grits then deep-fried and tossed with tangy buffalo sauce—and you’ll be wishing you discovered them sooner. Crunchy, saucy, and well-spiced, consider it “healthy” (cauliflower is a cruciferous vegetable that’s naturally high in fiber and B vitamins, after all!) fusion food at its finest.

This Downtown Placerville eatery strives to serve the community quality food in fun environs. A great deal of their seasonal menu is made using gluten-free ingredients, including the clam chowder, fried seafood, and gumbo roux. What’s more, almost all items are made in-house using local, seasonal organic produce, resulting in healthier food and a healthier local economy.

1465 Eureka Road, Suite 140, Roseville, 916-781-7811, eatatmythaikitchen.com
At My Thai Kitchen, healthy choices abound. Simply ask your server if your desired dish can be made gluten-free or vegan (chances are, it can!). What’s more, all their food is prepared fresh daily using healthy oils in their wok and fryer, with veggies flashed-cooked to preserve their nutritional value and texture.

What to order: Spring Rolls. Made to order, this hands-on, healthy starter consists of a delicate rice paper wrap filled with mixed green veggies (cucumbers, iceberg lettuce, green leaf lettuce, kale), carrots, cilantro, and your choice of organic tofu, shrimp, avocado, or mango. Served with sweet chili and warm peanut sauces, they’re full of varying textures, flavors, and—maybe most importantly—nutrients!

1805 Cirby Way, Suite 12, Roseville, 916-771-4165, nixta.co
Those hungry for something hearty can opt for the queso fundido, extra cheesy quesadillas, or very filling (very tasty!) Twenty Dollar Burrito with fried chicken and smoked carnitas, but customers counting calories are in luck, too. Nixtaco offers plenty of lighter meals made with nutrient-rich ingredients, like their popular tacos that sit atop hand-made blue corn tortillas. Made using a special process called nixtamalization—a method where the corn is soaked and cooked in an alkaline solution, resulting in grain that’s more easily ground—the tortillas have tons of nutrients with unforgettable flavor. 

What to order: Vegan Tacos. With six to select from, plant-based eaters are in for a muy delicioso treat. Unlike most Mexican eateries whose “veggie” offerings boast only the basics (beans, rice, iceberg lettuce, salsa, and maybe sour cream and guac), here your options run the gamut from a mushroom taco with sautéed creminis, avocado, lime, and micro cilantro; or the “avocado explosion” with fried avo, lime-pickled onions, toasted chili and sesame seed oils, chipotle-peanut aioli, and micro arugula. Served atop their famously fantastic gluten-free tortillas, they’ll keep your taste buds busy and your belly full.

5080 Foothills Boulevard, Roseville, 916-773-5080, flourdustpizza.com
Using Italian-imported double zero flour enriched with whole wheat flour, Flour Dust—known for their praiseworthy pizzas with clever ingredient combos—makes their dough with a slow fermentation and very little yeast. In addition to a fool-proof, flavorful crust, the method helps break down the gluten, so your body doesn’t have to work so hard to digest it. In other words, you can indulge in your favorite comfort food (pizza) without the gut bomb that often comes with it.

What to order: Beet Salad. Made with golden and red beets, sliced fennel, Cara Cara oranges, fresh-squeezed lemon, and olive oil, this salad is as clean as they come. The dressing—heart-healthy roasted pistachio butter, red wine vinegar, and shallots—adds even more flavor and nutrition. Dairy-free, it’s perfect for both vegans and vegetarians but enticing to all.

In addition to rich fare like baked triple-cream brie and chicken parmesan, Smith Flat House serves up plenty of plates for those watching their waistline, too. From a rainbow-hued ratatouille to an orchard pizza with roasted broccolini and baby heirloom carrots, it’s an epicurean’s paradise no matter which food adventure you choose.

305 Main Street, Placerville, 530-303-3792, placervillepublichouse.com
Placerville Public House—which recently relocated to the historic Hangtown Building—serves scratch-made, seasonal fare using mostly local organic ingredients…with plenty of rotating craft pints, too. In addition to hearty plates like nachos with beer cheese and sticky pork wings, there’s better-for-you options, like an amazing ahi salad and herb-roasted squash tacos. What’s more, most menu items can be made vegan, vegetarian, and gluten-free.

What to order: Wild Fungi Flatbread. Expect loads of nutrient-rich wild mushrooms (from Cool Mushroom Farm), fresh spinach, three cheeses, roasted garlic, and peppers—all atop a crispy, gluten-free cauliflower crust—in this palatable pie. Served with creamy dill ranch, it’s a hearty meal that’s comforting and carb-free but full of flavor.

2770 East Bidwell Street, Suite 500, Folsom, 916-990-5367, vibehealthbar.com
If the name wasn’t a dead giveaway, we’re here to tell you that Vibe Health Bar makes food that feeds the body and the soul. From superfood açaí bowls and smoothies to healthy wraps and cold-pressed juices, their entire mission is to help busy folks reach their health goals in the most delicious way possible. Not to mention, their products are made from organic produce and non-GMO ingredients. So many wins!

What to order: Macho Bowl. This bodacious bowl packs a punch with winning ingredients like chicken, brown rice, black beans, purple cabbage, avocado, jalapeños, organic cheddar cheese, cilantro, and a piquant chipotle aioli sauce.

1121 White Rock Road, El Dorado Hills, 916-941-8787, afghancuisine.com
Afghan cuisine is a wonderful blend of warm spices, hearty grains and meats, and abundant produce (in the form of sautéed squash, spinach, and pumpkin purée)—all of which are good for you. With ingredients straight from the farmers’ market and recipes that are probably generations old, Bamiyan makes dining a wholesome experience. Explore new and intriguing dishes like savory saffron pea soup and lean, flavorful kebabs and you’ll soon have a new favorite cuisine.  

What to order: Kofta Dinner. This simple yet stunning meal is Middle Eastern soul food—and anything good for your soul is good for your body! Ground beef is blended with onions, garlic, and cilantro to make meatballs that are stewed in a thick, perfectly seasoned tomato sauce and served with brown rice and either a side of sautéed spinach or potatoes. Yum.

1480 Eureka Road, Roseville, 916-771-4700; 3909 Park Drive, El Dorado Hills, 916-941-9694, siennarestaurants.com
Sienna is known for their quality offerings and accommodating staff that caters to customers’ every need. From fresh salads (blackened shrimp, anyone?) to dazzling dinner entrées like their Thai chili Alaskan halibut, you’re bound to find something to please your palate while ticking off all the “healthy” checkboxes.

What to Order: Fitness Special. These famed chef-created specials are always under 450 calories and change weekly. Whether its colossal shrimp with apple quinoa salad over butternut squash purée (pictured); Greek tenderloin kabobs with tzatziki sauce over couscous salad with cucumbers, red onions, mint, and dill; or locally caught Sterling sturgeon served with warm farro, roasted honeynut squash, grilled leeks, and a red beet purée, there’s always a beautifully crafted, visually stunning, healthy surprise each week.

This Vietnamese restaurant is a pho-vorite for many reasons. Their painstakingly made broth, fresh ingredients, and unique flavor profiles are just some of those reasons. But did you know that pho is a traditional Vietnamese dish that contains high levels of nutrition and has a history steeped in Eastern medicine and food therapy? Now that you know, you can happily indulge!

704 East Bidwell Street, Folsom, 916-790-8955
This Vietnamese café keeps its menu simple and to the point with rolls, bowls, bánh mì sandwiches, soups, and fried rice. They also have a couple of delicacies like lemongrass and curry chicken. Pick your protein (chicken, beef, salmon, pork, shrimp, tofu) and base, then dig into the freshest, most flavorful, and fragrant food around.

What to order: Beef & Shrimp Noodle Soup. Did we mention this food is as simple as it gets? Every soup bowl is laden with piping hot ginger broth, roasted onions, your two proteins of choice, flat rice noodles, and garnishes—like lime, bean sprouts, red onions, and herbs. The bowl of nourishing goodness can be your go-to for a healthy meal or even a panacea for when you’re unwell.

1595 Eureka Road, Roseville, 916-750-5150, bennettskitchen.com
Whatever your (healthy) poison—paleo, gluten-free, keto, vegetarian, or heart-healthy—Bennett’s has you covered. (They even mark each menu item with the aforementioned labels.) Dine in at their top-notch restaurant or shop at their grab-and-go seasonal market that’s chock-full of dinners, dips, and spreads, house-made desserts, their famous enchiladas, and other packaged goods. Their weekend brunch and all-day menus offer a wide variety of indulgent and lean foods spanning multiple cuisines that run the gamut from grilled chimichurri chicken to Maui beet salad and ahi poke.

What to order: Blackened Pacific Redfish. Served with sautéed spinach and a touch of parmesan, this gluten-free and heart-healthy dish is just the thing to get your protein and power green fix when all you need is some good, old-fashioned nourishment.

2770 East Bidwell Street, Suite 100, Folsom, 916-984-8988, thaiparadisefolsom.com; 4361 Town Center Boulevard, Suite 110, El Dorado Hills, 916-939-0389, thaiparadiseedh.com
You know Thai Paradise for their authentic, bursting-with-flavor, quality Thai dishes, but look closer at their menu and you’ll find a host of options that suit your dietary needs and health goals. Not one to compromise on flavor, you can find good-for-you food here that doesn’t skimp on the aromatics, spices, or quantities. And you can indulge in a myriad of healthy dishes (green papaya salad, grilled Malaysian salmon, or any of their Thai soups) and feel like you’re not missing out.

What to Order: Scallops & Prawns. This chef’s special combines protein-dense scallops and prawns with red bell peppers, onions, jalapeños, green beans, and basil in a shockingly good garlic sauce. You’ll be licking the plate with this one.

2700 East Bidwell Street, Suite 700, Folsom, 916-983-5181, viscontisristorante.com
Comfort food and nostalgia abound at Visconti’s—a Folsom institution that’s been dishing out labors of love for almost three decades. With recipes passed down from generations and imported meats, cheeses, and wines, you’re assured of only the best dining experience. From light lunches, soups, salads, and other dishes prepared to order, your every wish will be fulfilled here.

What to order: Pollo Piccata. Light, lemony, and luscious, this lunch dish has medallions of chicken breast sautéed with lemon and white wine, and studded with capers, mushrooms, and garlic. It’s what you have when you’re looking for something gentle on the palate…and on the stomach.

727 Sutter, Street, Suite B, Folsom, 916-358-9162, resetfolsom.com
Casual California cuisine inspired by and sourced from the region’s abundance of crops and produce—the ethos behind Reset’s mouthwatering menu—is the recipe for success…and healthy eating. In addition to decadent pastries (baked in-house using real ingredients like butter, cream, and organic free-range eggs), savory paninis, and fresh-made flatbreads, they serve a bevy of better-for-you fare, too, like salads and a keto egg-bite trio.

What to order: Avocado Toast. Heart-healthy avo is mashed then generously spread upon Dave’s Killer Bread (gluten-free bread is also available) in this beloved breakfast. Olive tapenade (full of fiber, iron, iodine, and antioxidants), red peppers, pickled onions, goat cheese, microgreens, and tuxedo sesame seeds join the party too, resulting in a bite that’s bursting with flavor.

2620 Sunset Boulevard, Suite 1, Rocklin, 916-824-1688, zestvegankitchen.com
Expect lovingly created, plant-based foods—including lots of seasonal specials—that are vibrant, fun, and full of flavor at Zest Kitchen. From ultra-healthy to cozy and comforting, everything they serve is good for you and super satisfying. Most of their menu is handmade from whole, fresh ingredients, making them a haven for those with allergies and dietary issues. 

What to order: Nachos Grande. These aptly named nachos (they are indeed big!) include organic corn chips topped with seasoned black beans, house-made nacho cheese sauce, diced red bell peppers, sour cream, shredded lettuce, fresh jalapeños, and avocado or made-to-order guacamole (optional). Gluten-free, soy-free, and nut-free (if the sour cream is omitted), it allows those with dietary restrictions to enjoy a dish that’s oftentimes off limits.

2784 East Bidwell Street, Suite 400, Folsom, 916-587-1899, fishologypokebar.com
One of the region’s first—and most popular—poke places, Fishology brings the freshness. Pack your bowl full of protein (all fish is cut fresh daily), a base of brown rice for some whole-grain goodness, and top it with tons of colorful mix-ins, and up to three sauces of your liking. Any way you fill it, expect a heart-healthy meal loaded with vitamins, healthy fats, fiber, and antioxidants.

What to order: Build-Your-Own Bowl. Those who like being in control will particularly enjoy getting to choose exactly what goes into their creation. To keep your bowl extra nutritious (and delicious!), we recommend loading it with the following: brown rice, salmon, seaweed, sesame shoyu, wakame, edamame, cucumbers, radish, masago, avocado, furikake, sesame seeds, wasabi, and green onions.

7160 Douglas Boulevard, Granite Bay, 916-780-0888, vaianotrattoria.com
Expect simple, made-to-order meals crafted using the freshest ingredients and served with a side of warmth and affection at this beloved Granite Bay trattoria. Whether it’s the tenderloin, salmon carpaccio, or any of their other umpteen Tuscan-inspired offerings, there’s more to Italian fare than pasta (hey, nothing wrong with pasta though!) and Vaiano Trattoria proves it. 

What to order: Cozze alla Napoletana. It’s mind-blowing how good this mussel dish is. Not to mention, it’s chock-full of omega-3s, iron, protein, and a host of other vitamins. Steamed in white wine, garlic, tomatoes, and red chilis, the mussels are cooked with care and offer an indulgent yet healthful dining option.

311 Main Street, Placerville, 530-295-8140, ourfarmtable.com
Scrumptious suppers abound at The Farm Table. An everchanging seasonal menu means fresh, farm-to-table offerings that are never lacking in flavor and guarantee the best of what our region has to offer all year long.

What to order: Beef Tenderloin Lettuce Wraps. Beautiful packages of butter leaf lettuce, juicy tenderloin, and julienned crunchy veggies, with mango, mint, jalapeños, lime, and a kimchi garnish on top make for tasty handhelds that are ideal for sharing or as a standalone entrée.

824 Sutter Street, Folsom, 916-989-6711, scottsseafoodroundhouse.com
Scott’s always serves the freshest of seafood delivered daily from regional fishermen and around the world (think Atlantic lobster, Dungeness crab, caviar, Pacific halibut, and Florida littleneck). All the fruits of the sea find their way to your plate here.

What to order: Seared Rare Togarashi Crusted Ahi. This gorgeous entrée boasts black rice and broccolini in a kumquat dressing with sesame aioli and a chili crunch. With a layered flavor profile like this you’ll want to come back and eat “healthy” every day.

1151 Galleria Boulevard, Suite 1175, Roseville, 916-771-2249, cantinalaredo.com
Cantina Laredo offers a modern take on traditional Mexican food. That means you can expect selections like fire-charred skirt steak, smoky chipotle wine sauce, mushroom-stuffed green chilis, and bacon-wrapped shrimp. They’ve even got a handy-dandy nutrition guide on their website to help you choose the best options for your diet and lifestyle.

What to order: Pollo Asado Tacos. Boring chicken tacos begone! Enter juicy grilled chicken on corn tortillas topped with avocado, mango-pineapple pico de gallo, cilantro, a pungent poblano sauce, and Monterey Jack cheese. It’s lip-smackingly good.

325 Main Street, Placerville, 530-626-9700, heydaycafe.com
Offering a wide, ever-expanding array of cuisines, Heyday Café makes innovative food in the form of specialty salads, artisan pizzas and paninis, and mouthwatering entrées. Creative and health-conscious offerings include house-made black bean sliders and sausages, crab-stuffed salmon, free-range BBQ chicken, and more.

What to order: Chicken Curry Salad. Mary’s Free-Range Chicken breast is tossed with a flavor-packed curry, pink Lady apples, golden raisins, and celery then served over a bed of mixed greens, cucumbers, tomatoes, carrots, cabbage, toasted almonds, and a tangy balsamic vinaigrette. If you’re ever craving salad, this is the salad to get.

1010 Riley Street, Folsom, 916-673-9474, rocknfirerestaurants.com
Rock-N-Fire brings you the trifecta of fast food—pizzas, burgers, and wings—but in a more customized, sophisticated way. That means if you want your burger in a bowl or you’d like to create a hearty salad from scratch, you can happily do so here. You don’t need to skip the fast food any more with these creative options.

 
What to order: Sushi Burger in a Bowl. Fresh ahi tuna, baby spinach, cucumbers, alfalfa sprouts, avocado, and a delectable soy ginger wasabi aioli make up this Asian-inspired “burger.” Skip the bun to have it in a bowl and you’ve just treated yourself to a delicious, wholesome meal without the sluggish aftermath.

1228 Galleria Boulevard, Suite 130, Roseville, 916-771-0630; 1850 Grass Valley Highway, Suite 320, Auburn, 530-885-4500, gardenofeatn.net 
“Wholesome food without the hassle” is the tagline of Garden of Eat’n—a local eatery offering create-your-own salads, in addition to sandwiches, wraps, rice bowls, “piadinas,” and decadent bowls of mac & cheese. Using fresh ingredients that are prepped daily and a made-to-order approach, their goal is for every customer to finish their meal feeling healthy and happy. No matter your dietary restrictions or needs (no gluten? no dairy? no meat?), it’s no problem for the friendly folks here.

What to order: Salsa Ranch Wrap. Freshly cut gem lettuce, grape tomatoes, organic black beans, organic corn, tri-colored tortilla strips, shredded Colby Jack cheese, Hass avocado, and house-made salsa ranch make up this customer favorite. Clocking in at only 430 calories, the rainbow-hued wrap can be customized for carnivores, too, by adding free-range chicken.

25004 Blue Ravine Road, Suite 107, Folsom, 916-985-7778, hisuisushi.com
Hisui Sushi’s whole mission is to serve the freshest, healthiest sushi in town, so you know you’re in good hands here. Their all-you-can-eat lunches and umpteen other offerings ensure you get your fill of fresh fish and creative combinations.

What to order: Medium Mix Sashimi. Their medium and large mix sashimi includes a sampling of the highest quality, sashimi-grade maguro (tuna), sake (salmon), hamachi (yellowtail), ono (wahoo), and shiro maguro (albacore tuna). Did you know eating raw fish may preserve more omega-3 fatty acids? Talk about healthy!

Dining out can be such a rewarding and fun experience—you get to be with friends and loved ones and experience much-needed togetherness. However, you may find yourself worried about how to make choices that are in line with your health goals. Checking the menu before you go is key, but here are some additional easy swaps to keep in mind.

1. Choose veggies over bread. Start your meal with veggies by ordering a salad or veggie appetizer instead of bread. When we fill up with fiber-rich foods, we often feel satisfied sooner.

2. Choose water, sparkling water, or unsweetened tea with lemon instead of sugary sodas or juices.

3. Know your sauces. Try looking for red sauces made with vegetables and less sugar instead of white sauces, which are typically filled with heavy creams, butters, or inflammatory oils.

4. Choose dressing wisely. Dressings are often made with sugars, additives, and soybean or canola oil—not olive oil. Ask your server about dressings and try to choose a vinaigrette made with olive oil or ask for oil and vinegar and add a pinch of salt and pepper.

5. Request avocado instead of mayo. Making the swap to avocado will provide you with healthy fats and help you feel fuller longer.

6. Choose wine over cocktails. While both have calories and sugar, wine is a better choice. If you find that wine leaves you with a headache or not feeling well, ask if they serve sulfite-free wine. It can make a big difference!

7. Skip fried foods. Swap fried foods for baked, broiled, or sautéed ones. These healthier cooking styles are much lower in fat and calories and are a more heart-healthy option.

8. Ask for a box early. Sometimes when we eat socially, we tend to eat past our hunger queues, picking our way to a food coma. Instead of overindulging and eating until your plate is empty, ask for a box as soon as you start to feel full.

9. Skip decadent desserts. It’s OK to have dessert, but choose fruit-based desserts, sorbets, or lighter options instead of dense cakes, pies, or ice cream. Add a cappuccino or coffee if you feel the need to keep going.

10. Don’t be afraid to ask. If you’re unsure about how something is prepared or some of the ingredients—just ask! Your server should know the menu and can likely recommend some healthy options or available swaps.

Courtesy of Tasha Rosales, certified nutritionist at Wellness Homemade in El Dorado Hills. Read her tips for healthy eating, meal prepping, and more at wellnesshomemade.org.

Fight the flu and even cancer with these flavorful, readily available, great-for-you superfoods.

1. Cruciferous vegetables. Broccoli, cabbage, and Brussels sprouts all contain glucosinolates and indoles, which are antioxidants that can help protect the body’s cells from cancer and detoxify carcinogens.

2. Dark green/orange/red vegetables. Kale, spinach, carrots, yams, and pumpkins contain carotenoids, flavonoids, and folate, which can decrease the growth of some cancers. These colorful veggies also contain vitamin A, which helps support the immune system to function properly because of the nutrient's anti-inflammatory effect.

3. Berries. Strawberries, raspberries, blueberries, and blackberries contain vitamin C, fiber, and antioxidants. These nutrients help to protect against cell damage and boost the immune system.

4. Grapes. The active ingredient in these juicy bites, resveratrol, is found in the fruit’s skins and is a potent antioxidant and cardiovascular protectant.

5. Cherries. These bright red treats contain monoterpenes and have been found to slow the progression of leukemia.

6. Beans & legumes. Black, pinto, dried peas, and lentils contain essential fiber and active components called saponin, phytic acid, and protease inhibitors—components that help protect against certain cancers (specifically colon) and slow cancer cell division.

7. Garlic/onions/chives/leeks. These flavor-inducing culinary ingredients contain a compound called diallyl disulfide, which is a natural detoxifying agent and has become known as useful for cancer prevention and treatment. Garlic, specifically, also has antiseptic, antiviral, bactericidal, and fungicidal properties.

8. Green tea. This soothing and popular beverage contains active compounds called polyphenols and flavonoids, which has been shown to protect against cancer, diabetes, cardiovascular diseases, and neurodegenerative diseases because of its powerful anti-inflammatory effects.

9. Nuts & seeds. Walnuts, pistachios, pumpkin seeds, and flax seeds contain protein, fiber, tocopherols, and monounsaturated fats, which are known to have cardiovascular and anti-inflammatory benefits. They are also very satiating—even in small doses.

10. Avocado. This highly nutritious fruit—although often thought of as a vegetable—is high in monounsaturated fat, which helps to increase HDL, aka, “good cholesterol.”

Courtesy of Amy Triplett, RD, clinical outpatient dietitian, at Marshall Medical Center's Diabetes & Nutrition Education Department.