The Burlington Crows Nest light + nutritional lunches

I’m all for a lunch with the girls! Add to that dishes that are not only light, healthy, and nutritionally assessed but also delicious, and I’m there. From 1st March (for a limited time), The Burlington Crows Nest is offering a special light lunch menu created by Head Chef, Jacqui Gowan.

Jacqui says: “We wanted to offer locals and beyond a light option for lunch that was both quick and healthy, but also true-to-form and delicious. If people are going back to the office, they don’t want a tummy full of rich, heavy food!”

I’ve already sampled the menu, and I’m impressed. Here’s a selection with comments by nutritionist Susan Nelan.

Heirloom tomato and labna salad with crostini

• Excellent source of antioxidants from the tomato, basil, parsley and zatar (herb and spice mix the labna is rolled in)
• Excellent source of Vitamin C from the tomato and parsley
• Low in carbohydrates
• Low in fat
• The labna contributes to our daily calcium requirement and the vegetables contribute to our fibre needs

Salmon gravalax with radish, watercress and caper salad

• The salmon is an excellent source of omega 3 fatty acids which are anti inflammatory agents
• No carbohydrates
• Source of vitamins and antioxidants from vegetables and herbs
• Low in fat

Pan fried Hiramasa kingfish with quinoa and pistachio salad and gremolata

• Low Glycaemic Index due to the carbohydrate rich quinoa (the GI of quinoa is 51) – meaning no ‘empty carbs’
• Source of omega 3 fatty acids
• High in protein from the kingfish and the quinoa
• Excellent source of antioxidants from vegetables, currents and cinnamon (there is also some evidence that cinnamon plays a role in controlling blood sugars and reducing appetite)
• Good source of minerals from the kingfish, vegetables, quinoa and nuts
• Good source of Vitamin C and Fibre

Oven roasted Milly Hilly lamb rump with melizano and cherry tomatoes

• Minimal carbohydrates
• High in protein from the lamb
• Good source of antioxidants
• Good source of antioxidants from the tomatoes and herbs
• Good source of Vitamin C from the tomatoes
• The dish as moderate fat content (although it is largely good fat as the olive oil which is high in monounsaturates).
• This dish also contributes to our daily fibre requirements

Light coconut pannnacotta with mango jelly and pineapple rice

• The dish is relatively high in carbohydrates but these are OK in moderation
• The evaporated milk provides a good source of calcium
• Moderate source of antioxidants from the mango and orange juice
• Still low in fat due to use of light evaporated milk
• Using coconut milk rather than ‘real’ coconut cream cuts down on the bad fats (ie saturated fat found in coconut milk)

We had lots of giggles, I even found out about trapeze classes in Sydney, and we slipped lightly back into the work of the afternoon. The girls weren’t impressed though with my iPhone photos under the table, but we were all more than impressed with the lunch. Trust a restaurant run by women to get it right. Thanks Jacqui and Lela.

As I definitely don’t want to appear sexist, just a reminder that light lunches, good nutrition and delicious food are for everyone, not just us girls …

The Burlington Bar and Dining
6 Burlington Street Crows Nest NSW Australia
+61 2 9439 7888