Memphis. The name conjures up images of smoky barbecue ribs, crispy fried chicken, and sweet, sticky pecan pie. The city is a culinary icon, a haven for Southern comfort food that has captivated taste buds for generations. But what if I told you there’s more to Memphis than just its legendary BBQ scene? What if I unveiled a hidden gem, a thriving community dedicated to nourishing the body with fresh, wholesome ingredients? Forget the misconception that Memphis is solely about indulgence. This article is your personal guide to navigating the delicious and surprisingly diverse world of healthy food Memphis has to offer. We’ll explore restaurants, markets, and simple tips to help you embrace a balanced lifestyle right here in the heart of the Bluff City.
Why Focus on Healthy Food in Memphis?
Let’s be honest. Memphis, like many cities, faces its share of health challenges. While the city’s culinary heritage is celebrated, it’s no secret that certain dietary patterns can contribute to health concerns. According to recent reports, Shelby County, where Memphis resides, has a higher-than-average rate of certain health issues that can be linked to diet. However, these challenges don’t define the whole story, and they certainly don’t mean that eating well is impossible. In fact, it makes focusing on healthy food even more crucial.
Eating healthy is essential for a myriad of reasons, regardless of where you live. It can boost your energy levels, allowing you to tackle your daily tasks with vitality. It aids in maintaining a healthy weight, reducing the risk of chronic diseases. And it strengthens your immune system, helping you ward off illnesses and enjoy a happier, more fulfilling life. But beyond these general benefits, focusing on healthy food in Memphis is about demonstrating a commitment to the community, to addressing health disparities, and to proving that we can savor the city’s unique flavors while also nourishing our bodies.
Let’s dispel the myth that Memphis is purely a paradise for unhealthy eating. There is a growing desire in the city for more nutritious options, and the food scene is rapidly adapting to meet that demand. Chefs are embracing fresh, local produce, restaurants are offering more plant-based choices, and community initiatives are promoting healthy eating habits. This article serves as a resource to help you navigate this positive change and discover the delicious, nourishing options available right here in Memphis.
Memphis Restaurants Offering a Healthier Menu
The easiest way to start your healthy food journey in Memphis is by eating out at some of the city’s many restaurants with healthy food options.
Vegan and Vegetarian Delights
The demand for plant-based cuisine is skyrocketing, and Memphis is answering the call. Whether you’re a committed vegan, a curious vegetarian, or simply looking to incorporate more plant-based meals into your diet, these restaurants will leave you satisfied and energized.
Imagine Vegan Cafe: Located on Madison Avenue, Imagine Vegan Cafe is a local favorite known for its creative and flavorful vegan comfort food. From their signature BBQ nachos (made with jackfruit!) to their hearty lentil burgers, Imagine proves that vegan food can be both satisfying and delicious. Their menu is extensive, catering to a variety of tastes, and their prices are very reasonable. What makes them healthy? Everything on the menu is completely plant-based, often using organic ingredients and minimal processed foods.
Raw Girls: With multiple locations across Memphis, Raw Girls is a haven for raw food enthusiasts and anyone seeking a nutritious boost. They specialize in cold-pressed juices, smoothies, salads, and raw desserts, all made with fresh, organic ingredients. Their vibrant dishes are packed with vitamins, minerals, and enzymes, providing a natural energy boost. Try their signature green juice or their delicious raw chocolate pie. Raw Girls focuses on living foods that haven’t been exposed to high heat, thus preserving their nutritional value.
Organic and Farm-to-Table Eateries
Supporting local farmers and enjoying the freshest, most seasonal ingredients is a cornerstone of healthy eating. These Memphis restaurants prioritize sourcing from local farms, ensuring that their dishes are bursting with flavor and nutrition.
Restaurant Iris: While not strictly a health food restaurant, Restaurant Iris in Overton Square offers a sophisticated dining experience with a strong emphasis on seasonal, locally sourced ingredients. Chef Kelly English is a proponent of using fresh, high-quality produce, and his menu often features dishes that highlight the flavors of the Mid-South. They strive to use organic ingredients whenever possible and tailor their menu to what’s currently in season from local farms.
Andrew Michael Italian Kitchen: This East Memphis favorite is lauded for its inventive Italian cuisine and its commitment to using fresh, seasonal ingredients. The chefs at Andrew Michael Italian Kitchen work closely with local farmers to source the best produce available, resulting in dishes that are both delicious and nourishing. Their pastas are freshly made, their sauces are bursting with flavor, and their prices are reasonable for the quality and experience. They prioritize using high-quality ingredients, often sourced locally, and focusing on balanced flavors and fresh preparation.
Juice Bars and Smoothie Sanctuaries
Sometimes, all you need is a quick and refreshing dose of vitamins and minerals. These Memphis juice bars and smoothie shops are the perfect place to grab a healthy pick-me-up.
City Silo Table + Pantry: City Silo is a Memphis staple with multiple locations, offering a diverse menu of healthy bowls, salads, wraps, and, of course, juices and smoothies. Their smoothies are packed with superfoods, fruits, and vegetables, providing a quick and convenient way to nourish your body. They have a variety of smoothies to suit everyone’s taste. City Silo uses fresh, whole ingredients in their juices and smoothies, avoiding artificial sweeteners and processed additives.
Juice Almighty: Located in the Cooper-Young neighborhood, Juice Almighty is known for its creative and delicious juice blends and smoothies. They offer a wide variety of options, from classic green juices to fruit-filled smoothies, all made with fresh, high-quality ingredients. They also have a selection of healthy snacks and salads. Juice Almighty uses fresh, organic ingredients whenever possible and offers a range of cleansing and detoxifying juices.
Healthy Cafes and Casual Spots
For a quick and healthy lunch or a light dinner, these Memphis cafes offer a variety of nutritious options in a casual and welcoming atmosphere.
Fuel Cafe: This Broad Avenue Arts District cafe is a popular spot for healthy and delicious eats. Their menu features salads, sandwiches, wraps, and grain bowls, all made with fresh, whole ingredients. They have a wide variety of options to choose from, including vegetarian, vegan, and gluten-free choices. Fuel Cafe focuses on using whole, unprocessed ingredients and offering a variety of healthy options to cater to different dietary needs.
Global Cafe: Global Cafe, located in the Crosstown Concourse, is a unique culinary experience. You can enjoy a menu featuring international cuisine with a focus on fresh, local ingredients and healthy cooking styles. They offer a diverse range of healthy options inspired by cuisines from around the world, promoting cross-cultural understanding through food.
Healthy Grocery Stores and Farmers Markets in Memphis
Beyond restaurants, you can eat healthy when visiting local Memphis grocery stores and farmers markets.
Grocery Stores
While traditional grocery stores offer healthy options, some Memphis stores are known for their vast selection of organic produce, healthy snacks, and natural foods. Stores like Whole Foods Market and Sprouts Farmers Market offer a range of options. If you prefer local you can visit Curb Market which is a local option offering many healthy foods.
Tips for Healthy Grocery Shopping:
- Plan your meals ahead of time to minimize impulse buys.
- Focus on the perimeter of the store, where fresh produce, dairy, and meats are typically located.
- Read nutrition labels carefully and choose products with lower sodium, sugar, and unhealthy fats.
- Don’t be afraid to try new fruits and vegetables.
Farmers Markets
Memphis boasts a vibrant farmers market scene, offering a wide array of fresh, local produce, artisan goods, and community spirit.
Popular Memphis Farmers Markets:
- Cooper-Young Community Farmers Market
- Memphis Farmers Market (Downtown)
- Overton Square Farmers Market
Seasonal Produce: Farmers markets are the perfect place to find seasonal produce at its peak flavor and nutritional value. Enjoy juicy tomatoes and sweet corn in the summer, crisp apples and pumpkins in the fall, and leafy greens in the spring.
Benefits of Buying Local: Buying from local farmers supports the community, reduces your carbon footprint, and ensures that you’re getting the freshest, most flavorful produce possible. Plus, you get to meet the people who grow your food.
Tips for Navigating Farmers Markets:
- Bring cash.
- Talk to the farmers and ask them about their produce.
- Try something new.
- Arrive early for the best selection.
Tips for Eating Healthy in Memphis (Even When Eating Out)
Memphis may be known for its indulgence, but that doesn’t mean you can’t enjoy the city’s culinary offerings while still maintaining a healthy lifestyle.
- Making Smart Choices at BBQ Joints: BBQ is a must-try in Memphis, but it can be high in fat and sodium. Opt for lean meats like pulled chicken or turkey, and load up on sides of slaw or steamed greens instead of fries. Ask for your BBQ “dry,” without sauce, and add your own sparingly.
- Navigating Southern Cuisine: Southern cooking is known for its rich flavors and comforting dishes, but it can also be high in calories and unhealthy fats. Choose grilled or baked options instead of fried, order smaller portions, and load up on vegetable-heavy sides like collard greens or okra.
- Portion Control: Be mindful of portion sizes, especially when eating out. Share an appetizer with a friend, order a half portion of an entrée, or take leftovers home.
- Hydration: Drink plenty of water throughout the day, especially in Memphis’ humid climate. Water helps you feel full, aids digestion, and keeps your body functioning properly.
- Meal Prepping: Prepare healthy meals and snacks ahead of time to avoid unhealthy temptations when you’re on the go.
Healthy Food Trends in Memphis
The healthy food scene in Memphis is constantly evolving, with new trends emerging all the time.
- Emerging Trends: Plant-based diets are becoming increasingly popular, with more and more restaurants offering vegan and vegetarian options. Gluten-free options are also becoming more readily available. Keto-friendly restaurants are catering to those following a low-carb, high-fat diet. Food trucks are also contributing to the healthy food scene, offering a variety of nutritious and delicious options on the go.
- Community Initiatives: Organizations like the YMCA and the Memphis Food Bank are working to promote healthy eating and provide access to nutritious food for underserved communities.
- Local Chefs Driving the Trend: Chefs like Kelly English and Tamra Patterson are at the forefront of the healthy food movement in Memphis, creating innovative and delicious dishes that showcase the best of local and seasonal ingredients.
Conclusion
Healthy eating is not only possible in Memphis, but it’s also becoming increasingly accessible and enjoyable. By exploring the restaurants and markets mentioned in this guide, trying new healthy recipes, and making conscious food choices, you can embrace a balanced lifestyle right here in the Bluff City. Don’t be afraid to experiment, discover new flavors, and find what works best for you. The growing healthy food scene in Memphis is a testament to the city’s commitment to wellness and its desire to provide nutritious and delicious options for everyone. What are some of your favorite healthy food spots in Memphis? Share them in the comments below! Let’s continue to support and celebrate the vibrant healthy food community in Memphis. You will discover there is more to Memphis than BBQ.
