Following a healthy diet is hard enough in a controlled environment like your own kitchen, but it becomes a bit more challenging when you have to take it "outside." Holding her doctorate in Naturopathic Medicine and a Masters in Nutrition, we knew that Lauren Cassandra, a Certified Health and Fitness Specialist at PTP of Ridgefield, would be up for the challenge of navigating us down a healthy path.
With HamletHub's own Anmarie Galowski at her side, this nutrition conscious and always hungry duo have begun co-writing their new column, "PTP of Ridgefield and HamletHub's Healthy Dining Series." The Challenge is simple: eat at local restaurants, order off the menu, and keep it healthy. Their latest adventure? Bartolo.
BARTOLO is located at 103 Danbury Rd, Ridgefield Ct (tucked in behind Copps Hill Plaza) 203-894-8141 https://www.facebook.com/pages/Bartolo-Ridgefield
You might think that it's nutritionally safer to stay home on a Friday night than to risk dining out on Sicilian cuisine but Arthur Michaelsen, owner and head chef of Bartolo, will have you calling for a reservation in no time.
Style: A Sicilian Bistro in an intimate and relaxed setting
At Bartolo, every meal begins with a complimentary dish of Chunky Marinara sauce while the drink order is taken and time is spent relaxing over the menu. With Lauren's fond memories of growing up in a Sicilian household and dipping into the homemade "gravy" that had been simmering on the stove all day, we couldn't resist a comparison taste. Instead of dipping the warmed garlic bread that accompanied this amazing first bite, however, we just dipped our forks. The antioxidant rich tomatoes and immune boosting garlic made for a mouthwatering, delicious and healthy start to our meal.
APPETIZERS
- Sicilian Tuna Crostini
- White Bean Crostini
- Portobello Mushroom Flatbread
The Sicilian Tuna Crostini is a great meal starter and one that we shared. Served with shaved red onion, caper berry poppers, and EVOO, Sicilian tuna is different than conventional tuna because it is packed in olive oil. (Lauren advises clients NOT to shy away from healthy fats already incorporated into protein.) The shaved red onion, sometimes called purple onion, gets its bright color from its high flavonoid content, making it extremely high in antioxidants and anti-inflammatory properties, while the caper berries help to prevent clots in our blood vessels.
The White Bean Crostini is adorned with broccoli, roasted garlic and Pecorino shavings. White beans deliver a nice dose of "resistant" fiber which aids in weight lose. Broccoli prevents several cancers by decreasing chronic inflammation and oxidative stress while increasing detoxification. Although the broccoli may be considered the nutritional star in this dish, we also have to highlight the roasted garlic which kills bad bacteria in our body and the pecorino shavings which promote healthy bowels. These two crostini tastings at Bartolo are nutritional gems.
Bartolo offers a variety of flatbreads and if you've ever traveled to Italy, you know that this is their version of "pizza." We suggest that the flatbreads be shared with a larger party (4-6 people) as an appetizer and a "taste," or shared with two people and a side salad over lunch. Bartolo's Portobello Mushroom Flatbread offers a delightful balance of protein and carbohydrates, while being naturally low in fat. With 3.5 grams of protein and 4.5 grams of carbs, Portobello, aka the vegetarian's "steak," is a great meat substitute.
We were off to a really great start (but had to begin pacing ourselves....)
PRIMI
- PEI Mussels
- Steamed Manila Clams
A calorie friendly way to start off any meal is with Bartolo's PEI Mussels or Steamed Manila Clams. Mussels are paleo-diet friendly and can be ordered as a meal or shared with the table as a starter. Manilla Clams are a great source of protein and have 1.5x the daily requirement of iron in just one serving. They are also a good source of vitamin C, B12 and omega three fatty acids. Lauren advises her clients to "just go lightly" if on a low sodium diet, as they are salt water shellfish.
INSALATE
- Whole Leaf Caesar
- Baby Spinach Salad
While we began to dig into our Whole Leaf Caesar Salad (Anmarie was ecstatic that this was "allowed"), another diner walked by the table and was amazed as well. "Caesar salad!?" she asked. "Aren't you doing a healthy dining series?" We assured her that we were and that it WAS healthy. Chef Michaelsen drizzles his homemade dressing over whole leaf romaine. The portion is controlled, the dressing is light and lemony, and when shared between two it offers the decadence of Caesar salad without the high caloric content of most other preparations.
PASTA
- Tuscan Stew
- Linguine alla Vongole
The Tuscan Stew is an amazing comfort food/low calorie meal all in one. Jumbo prawns, scallops, lobster, Manila clams and mussels served in a light tomato and basil broth had us fighting for the last bite. There is a common misconception that lobster should be avoided for cholesterol reasons. There is a common misconception that lobster should be avoided for cholesterol reasons. However the National Institute of Health has given lobster the green light due to the fact that it has less cholesterol than the same serving of chicken (approximately 10g less)! Butter as the traditional accompanying dipping sauce is what gets people in trouble, so the tuscan stew is a great way to have your lobster in a "low fat" meal. If you avoid the toasted focaccia that comes with it, this is a low carb dish that any dieter would drool over. Trust us, you don't want to miss this dish!!!
For all of you triathletes and marathoners, the Linguine alla Vongole is a great pre-race meal. The vongole sauce is spiced up with red pepper flakes to get that metabolism churning, and so good that we asked our waiter for two spoons...
All Bartolo pasta dishes are freshly made, with gluten free options available.
SECONDI
- Roasted Sea Bass
- Rosemary Roasted Chicken
When we told people we were reviewing Bartolo there was an overall consensus that we try the Roasted Sea Bass. A simple dish, yet distinctly presented, we have to agree that it was a GREAT recommendation! The fish is paired with an olive tapenade (a healthy fat), fried spinach (our dark green leafy veg requirement) and a three pepper puree (antioxidant rich and a great way to add fresh flavor with minimal calories). Don't be afraid of the "fried" spinach as this is merely "crisped" with healthy extra virgin olive oil! We will definitely be back again for this!
The Rosemary Roasted Chicken is perfect for the less adventurous dieter and certainly for children. It is uncomplicated yet delicious, roasted with fresh herbs and served with braised brussel sprouts. If you haven't had this vegetable in a while, you're in luck. Brussel sprouts are full of glucosinolates - sulfur containing chemicals that have been shown to inhibit cancer growth in animal studies, and are served crispy and full of flavor - a far cry from the sprouts we were raised on. We asked that the lemon caper butter sauce be served on the side, and as with all roasted chicken dishes, we discarded the skin.
OUR VERDICT
Sicilian cooking doesn't have to be riddled with calories, and the options at Bartolo will have you coming back again and again! There's just no reason to stay home when Bartolo makes it so easy to eat healthy.
Lauren Cassandra, ND, MS, HFS
Personal Training Professionals of Ridgefield
105 Danbury Road
203.431.4787
Mention this article and schedule your free 30-minute nutritional consultation at PTP of Ridgefield with Lauren Cassandra, ND, MS, HFS
If you'd like us to come and dine at your restaurant, or if you have a suggestion for where you'd like to see us next, please contact anmarie@hamlethub.com.