Fresh Dishes
SMART CHOICES FROM A RANGE OF LOCAL EATERIES
1. UKraft Brunch Cafe
SPICY THAI BOWL
Mike and Matt Ratz took their healthy-leaning, build-your-own concept to the next level when it relocated to a space adjacent to Kiener Plaza and rebranded as UKraft Brunch Cafe. Even with triple the space, it remains one of downtown’s busiest lunch spots. The Spicy Thai bowl is a customer go-to: It combines a wild rice quinoa blend with edamame, red bell pepper, carrots, red onion, blackened shrimp, and spicy sunflower seeds with soy-chile dressing. It can also be ordered as a wrap or a salad. ukraftbrunchcafe.com.
2. SweetArt Bakeshop & Café
OCTAVIA BUTLER CURRY CHICKPEA BOWL
For 15 years, Reine Keis, one of St. Louis’ pioneers of vegan cuisine, ran her beloved shop from a small Shaw storefront before expanding to City Foundry STL and moving her main shop to larger quarters in Midtown’s Coronado building. Many of SweetArt’s savory dishes honor Black women writers—including the Octavia Butler Curry Chickpea bowl, a vibrant, hot-and-cold mix made with curry chickpeas, kale, roasted sweet potatoes, purple cabbage, brown rice, and cilantro chutney. It’s a dish as colorful as Keis’ children’s artwork on view in the restaurants. sweetartstl.com.
Your guide to a healthier, happier you
Sign up for the St. Louis Wellness newsletter and get practical tips for a balanced, healthy life in St. Louis.
3. Café Amalia
GREEN GODDESS TOAST WITH EGG
This light and airy two-floor restaurant in Kirkwood arrived as a welcome addition to the city’s sparse Greek dining scene. Chef-owner Amy Pappas Loli highlights Greek and Mediterranean flavors with feta cheese sourced from the mountains of Epirus and olive oil from her family’s orchards. A standout is her take on avocado toast, topped with baby arugula, cherry tomatoes, a sunny side up egg, and the ingredient that sets it apart: dukkah, a fragrant, Egyptian-inspired spice blend with nuts and seeds. cafe-amalia.com.
4. Porano
SUZIE SALAD
Fans of the original Porano downtown were thrilled when the Niche Food Group concept returned in Des Peres—and even more so when the group’s former culinary director, Evy Swoboda, took the helm. The fast-casual Italian spot serves pasta, Detroit-style pizza, bowls, and standout salads such as The Suzie, a flavorful mélange of greens, farro, spicy tofu, roasted broccoli, green olives, pumpkin seed pesto, red wine vinaigrette, bread crumbs, and hot honey. eatporano.com.
5. Bougie Bites
BIRRIA TACOS
What started as a food truck is now a brick-and-mortar hot spot in Overland serving small-batch, plant-based dishes from late morning to late night. Chef/owner Latoya Elnora joins the birria trend with a fully vegan version made with mozzarella and Harvest Shreds, a locally made plant protein known to fool even committed carnivores. bougiebitesstl.com.
6. Poke Munch
MAUI’S FURY BOWL
When it debuted in 2018, Nadeem Husseini’s Poke Munch boasted a handful of innovations, both culinary and aesthetic. Now with four locations, the locally owned mini-chain serves the Maui’s Fury bowl, a bold blend of ahi tuna and salmon, spring mix, cucumber, sweet onion, jalapeño, avocado, fury sauce, pickled ginger, and crispy wontons. Pair it with crunchy tofu fries, another popular dish. pokemunchstl.com.
7. Station No. 3
VEGAN BURNT ENDS
The motto at Station No. 3—“Everything is vegan, except for what’s flex”—speaks to chef/owner Natasha Kwan’s flexitarian-friendly menu. One of the more unusual items is the vegan burnt ends, a creation made with jackfruit, gluten, and chickpea protein, that’s then fried, tossed in barbecue sauce, and caramelized in an overhead broiler. Early on, Kwan admitted she’d never tasted a burnt end in her life, so making a vegan equivalent was challenging. “When customers told me, ‘These are the best burnt ends,’ I wanted to say, ‘Are they really?’ Because I have no idea.” station3stl.com.
Sippin’ Pretty
HEALTHY OPTIONS FOR A RANGE OF PREFERENCES
8. No Ordinary Rabbit
MOCKTAILS
While many bars and restaurants offer few N/A drinks beyond O’Doul’s or a medley of fruit juices and grenadine, No Ordinary Rabbit puts just as much thought into its mocktails as the rest of its bar menu. Highlights include the Royal Flush, a coconut-lime transportive trip to the islands; the grapefruit and spirit-free gin-based How Does It Work; and the Wagon Sour, which will make you ask, Whiskey who? noordinaryrabbitstl.com.
9. Upshot Hi-Fi
GOLDEN LATTE
If the smooth sounds of Al Greene or Nina Simone aren’t enough to warm your soul, Upshot Hi-Fi’s golden latte will certainly do the trick. The oat-milk-based drink is infused with turmeric that gives it a significant spiced kick, though a little bit of honey and the oat milk’s natural sweetness softens the heat. Think Mexican hot chocolate, minus the cocoa, plus a trip to South Asia. weareupshotcoffee.com.
10. Crazy Juice
SPECIAL CRAZY MIX SMOOTHIE
If St. Louis had its own viral drink trend, it would be the Special Crazy Mix Smoothie, a glorious mélange of just about every fruit under the sun, made by the pros at Ellisville’s Crazy Juice. Since opening this past October, the locally owned juice and smoothie bar has been all over social media with its blended concoction of fresh strawberries, oranges, mangoes, pineapples, raspberries, blackberries, bananas, and more. And that doesn’t even include the impressive fruit, nuts, and table cream garnish. It’s the most photogenic— and delicious—way to get in your daily fruits. instagram.com/crazyjuice.stl.
11. Confluence Kombucha
KOMBUCHA
Last autumn, a St. Louis beverage brand made a splash on the world stage when it brought home three top international honors. No, it wasn’t one of our breweries. The bragging rights come courtesy of Confluence Kombucha, the South City fermentory founded by William Esslinger in 2009. In the decade since he started making his kombucha commercially, Esslinger has developed a reputation for producing high-quality, well-flavored fermented beverages like the award-winning pineapple-palo santo and pawpaw and rum-barrel varieties. confluencekombucha.com.
12. Bolyard’s Meat & Provisions
REMEDY BROTH
Bolyard’s has an impressive range of products, including its nourishing remedy broths, made with house-made stocks that come in two varieties: beef or chicken. bolyardsmeat.com.
13. Firepot Tea
CULT OF FLOWERS TEA
Before taking your first sip of St. Louis-based Firepot Tea’s Cult of Flowers hot tea, the company encourages you to say the following affirmation: “My inner beauty shines bright today.” It’s a soothing and centering ritual for this bright blend of hibiscus and rose that is meant to cultivate mindfulness and gratitude.firepot.com.
14. Pona Farms & Farmacy
FIRE CIDER
Michelle Pona, who has been making syrups, tinctures, and wellness beverages from her South Kingshighway home for a decade, says there’s no reason anyone can’t make their own Fire Cider—except that they won’t want to. The ingredients are all good for you, she notes, but the horseradish, garlic, ginger, jalapeños, and assorted herbs can get a little intense when they’re being put together. “Plus, it’s easy to make, but it’s time consuming—three to four months, if you want to let it really infuse into the apple cider vinegar,” Pona says. From that effort comes a spicy, herbal concoction that’s consumed in shots and has health benefits that range from increased circulation to improved digestion. ponafarmsandfarmacy.com.
Fit Finder
FROM LOW-IMPACT TO HIGH-INTENSITY, EACH OF THESE ROUTINES OFFERS A WORTHY WORKOUT.
15. Step by Step
Walking groups add a social element to your stroll and encourage a routine of low-intensity movement. In St. Louis, a range of clubs cater to every kind of stepper. Are you a mom whose walk requires paved paths and pace flexibility? Try the St. Louis branch of The Mom Walk Collective, which gathers twice a month to chat and wander St. Louis’ most serene parks. Are you an outdoors enthusiast who’s seeking fellow nature lovers? Ope Outdoors’ regular group hikes are calling. And if you prefer your walk with a healthy dose of empowerment and education, join Black People Who Hike by texting HIKE to 55444. Connect with any of these clubs via Instagram.
16. The Perfect Flow
There is no end to the number of neighborhood yoga, pilates, and barre studios offering low-impact workouts in a calm, supportive environment. A few of our favorite picks to jump into a new-to-you practice include Brick City Yoga STL, a studio in Benton Park West that has a low barrier to entry at just $10 per class, or STL Yoga Collective’s education-oriented micro-retreats that emphasize small-business and local-nonprofit support. Freeman Pilates on Morgan Ford has private introductory sessions (your first visit is customized), and Barre STL’s classic, signature barre fitness class in South City is perfect for newbies.
17. Tech-Forward Training
Wearable tech is a nationwide trend that isn’t slowing down—and St. Louis is keeping up with the digital drive. At BODY20 in Des Peres, electro-muscle stimulation brings the benefits of a three-hour gym session in just 20 minutes. Another 20-minute “smart” workout, BioFit StL in Richmond Heights leaves choreographed classes and confusing gadgets behind, opting instead for its ARX-powered fast-track training system. And if you prefer tech with a personal touch, try the locally founded BODYSIM app, which uses 3-D scans, weigh-ins, macro-tracking, energy expenditure, and blood panel markers to create customized exercise and meal plans.
18. Strength and Conditioning
Functional fitness, power training, and longevity continue to take the (healthy) cake for wellness trends in 2026, and from group classes to individual coaching sessions, St. Louis is booming with options. Gambit Fitness has a robust slate of programs, including a Legends class for those 55 and up. Brentwood’s Strength Works offers sport-specific strength and conditioning, plus general fitness and strength programs. And if you’re looking for more of an elite level of strength training, St. Louis Strength Academy boasts Olympic- and athlete-prep courses.
19. Dance It Out
Is it even cardio if there isn’t a beat? A growing number of dance fitness opportunities have cropped up lately, including December’s Electric Movement Fest (a workout rave that featured a live DJ and glow sticks in a club setting) and July’s Rise & Vibe STL (a morning, sober-curious dance party inspired by coffee shops in Spain). Get into a regular groove with classes at Yes Honey Studio’s Instagram-worthy dance classes, or find your rhythm at Rebel & Roar Fitness’ cardio drumming classes—our favorite is the Glow POUND & Pour workout pop-up.
20. Rec League Life
Missing your youth sports glory days? Run It Back STL is waiting for you. St. Louis’ only adult track club makes track and field fun again, with full-on meets, medals, and family and friends in the stands. Another local effort to encourage movement and community is Benton Park’s Sunday Serve Us, a neighborhood-led pop-up tennis clinic that launched last summer—there are already plans to expand. Prefer more of a paddle-size racquet? Lake St. Louis’ popular Paddle Up Pickleball recently opened its second location in The District; it has both pick-up and tournament options.
21. HIIT Us Up
Stop playing around and turn up the heat with a HIIT class designed to make you sweat. Kickbox your way to fitness and stress relief at The Boxing Gym St. Louis. Get your booty kicked at Oakville’s STL Bootcamp, or finally see what all the fuss is about at CrossFit St. Louis. For a traditional HIIT class that shows no mercy, try Shred415 Brentwood or a TruFusion location in either Clayton or City Foundry STL.
No Sweat
RESTORATIVE SPA TREATMENTS
22.
Full Muscle Body Work at Knot Magic Muscle Therapy: It not only relieves pain and promotes a faster recovery, but it’s also good pre-workout treatment.
23.
Deep Tissue Massage at Aquarius Wellness: Jim Croghan, vice president of operations at Aquarius, says this massage helps “flush out lactic acid and other metabolic by-products that cause soreness.”
24.
Contrast services
by 3 Degrees: The alternation between hot and cold is at the heart of contrast therapy. An ice bath constricts blood vessels, while heat widens them. The contrast can reduce inflammation and swelling.
25.
Sauna at The Spa Four Seasons St. Louis: The dry heat of a sauna promotes detoxification and muscle relaxation, while the wet heat of a sauna increases circulation and is great for respiratory and skin hydration.
26.
Float Therapy at FLOAT STL: In addition to releasing stress, flotation therapy reduces inflammation, aches, and pains.
