DISH: Bagellini, made with grilled vegetables and goat cheese

RESTAURANT: Bagel World Express

LOCATION: 2018 Queen St. E.

PRICE: $6.49

Serving size: 293 grams

Calories: 717

Fat: 28 grams

Sodium: 58 mg

Protein: 27 grams

Carbohydrates: 89 grams

RECOMMENDED DAILY ALLOWANCE

Men/Women

Calories: 2,500/2,000

Fat: 60 to 105 grams/45 to 75 grams

Sodium: 1,500 to 2,300 mg

Carbohydrates: 281-325 grams

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Amidst the proliferation of sandwich chains in this city, there remain the stalwart local bakeries and sub shops that know how to stack a tasty sandwich. Each of us has our favourite.

If you’re in the Beach, it might be Bagel World Express, one of two offshoots of the popular bakery that’s been at the corner of Wilson St., just west of Bathurst Ave., for over 45 years.

The Dish chose the grilled vegetable and goat cheese Bagellini because it’s a “Bagel World original.” And because, well, Bagellini is just fun to say. Go ahead, try it.

This particular Bagellini is a flat sesame bagel, about the size of a traditional soup bowl, stacked with a mixture of grilled veggies and crumbles of goat cheese. A stint in the sandwich press ensures it is suitably warm and just a little bit gooey.

At 717 calories, the bagellini packs a caloric punch just for lunch. Especially since it is a meat-free choice.

But, says registered dietitian Carol Harrison, the sandwich can be a healthful choice if diners skip the sugary drink, the after-lunch treat and eat light at dinnertime.

The Bagellini’s high veggie quotient, along with its moderate fat level and super-low sodium content help to make up for the calorie load.

The sandwich has 28 grams of fat, about a third of an average woman’s daily maximum allotment and which Harrison says is reasonable for a restaurant dish. Those who are watching their fat intake can ask for less cheese on the sandwich, a tip Harrison says is good to keep in mind at all sandwich shops.

“Asking for half the cheese or half the amount of meat can go a long way to cutting back on fat,” she says. “And people are usually surprised that the sandwich can be just as tasty and satisfying without it.”

The sandwich scored high health points for being so low in sodium — just 58 mg for the whole thing.

“I wondered if that number was even correct,” says Harrison. “That’s shockingly low and fantastic!”

While this sandwich passes the health test — especially if you cut it in half to cut the calories — Harrison warns not all sandwiches are created equal. Most of us assume sandwiches are a safe caloric bet, costing us about 500 calories. But many, whether on bread or bagel or rolled into a wrap, can quickly add up to 1,000 calories with all the condiments and sides.

To stay within a reasonable calorie range, Harrison suggests choosing only your most favourite toppings.

“If you’re not in love with having the cheese, skip it.”

VERDICT: Enjoy this low sodium sandwich. Just avoid that large snack later in the day.

Second Prize; 1 dozen bagels per week for 1 year!

Third Prize; $100 Bagel World Gift Certificate

No purchase necessary!   Draw to held August 31st

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The Bagel World Breakfast

An assortment of our fresh baked “Toronto’s Best Bagels”, dairy fresh cream cheese, butter, margarine and assorted jams, chilled juices including Tropicana Orange Juice, Coffee and/or Tea

$7.99 per person (10 person min.)

The “Toronto’s Best Bagel” Breakfast

An assortment of our freshly baked “Toronto’s Best Bagels”, salmon, pure white albacore tuna, chopped egg, fresh cut veggies.

$9.99 per person (10 person min.)

Additional Items To Compliment Your Breakfast:
Twister Bagels, Flagels©, Assorte Breads; Fresh Squeezed Orange Juice; Milk or Chocolate Milk (250 ml); Assorted Danishes; Croissants or Muffins; Premium Jams and Preserves

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Assorted soft drinks and juices; Nestea Iced Tea; Tropicana Orange Juice; Fresh Squeezed Orange Juice; Apple Juice; 2%, Skim and Chocolate Milk;’ Bottled Water; Coffee or Tea

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