WW Guide to the 2020 EPCOT International Flower & Garden Festival

My favorite EPCOT festival is upon us! The EPCOT International Flower & Garden Festival is here March 4 - June 1, 2020, and I'm looking forward to all the topiaries and Garden Rocks series. But if you're no stranger to my blog, you know I come out with a Weight Watchers version of the Foodie Guides that Disney Parks Blog comes out with every year - that is, I take a look at the full menu of all the festival food offerings and break down what I think the best options are for people following plans like WW, My Fitness Pal calorie counting, South Beach, etc. That's not changing any time soon, so let's grab our flowers and take a look at the menu!

GF = Gluten Free; PB = Plant Based

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Let's talk first though about two things: dessert options and beverages. 

When it comes to desserts, I know that you're probably expecting me to say "avoid them entirely" since this is just as much a WW blog as it is a Disney one. But here's the thing: living your life avoiding a type of food is not realistic, and it's important to have a healthy relationship with food! Getting rid of language like "cheat," "bad," "naughty," etc. is important, and depriving yourself isn't healthy either! What I like to do when it comes to desserts, since I have a sweet tooth, is try something different that I can't just go home and easily make myself or pick up at the grocery store. This way, I'm not deprived but I also know I'm not going to set off a food craving. If you decide to try this, let me know how it works for you!

For beverages... I don't drink, so I can't speak to which alcohols are going to be lower in SmartPoints. And honestly, it could depend on exactly how much they pour in that day - every ounce counts! However, if you are aiming for whatever the lowest SmartPoints options or lowest calories are, then I am always going to recommend non-alcoholic in the event that the options are different mixed drinks (which a lot of these are). However, I'm still going to include the full list here, including beverages, just so you can make the most informed decision you possibly can leading up to your trip to EPCOT's International Flower and Garden Festival!

Flavor Full Kitchen Hosted by AdventHealth 

• Grilled Baby Vegetables with Hummus Cream and Red Pepper Coulis (PB)
• Seared Verlasso Salmon with Farro Risotto and Micro-herbs
• Strawberry Mousse with Chocolate Crisp Pearls 

  Beverage:

• Blood Orange Agua Fresca (non alcoholic)
• Cookie Butter Worms and Dirt (non alcoholic)

Magically Fit's recommendations: I think the grilled vegetables or seared salmon are good choices here - you've got some good protein options with lighter sides, and besides, they're sample-sized rather than a full meal! 

The Honey Beestro Hosted by National Honey Board 

Food:

• Roasted Cauliflower with Buckwheat Honey Carrot Puree, Wild Rice Pilaf, Asparagus, Honey-blistered Grapes, Sunflower Brittle, and Coriander Flowers  (GF)
• Honey Tandoori Chicken Flatbread with White Cheddar Cheese, Charred Vegetables, Clover Honey Sour Cream, and Micro Citrus Greens 
• Local Wildflower Honey-Mascarpone Cheesecake with Orange Blossom Honey Ice Cream garnished with Fennel Pollen Meringue Kisses

Beverage:

• Honey-Peach Freeze in a Souvenir Spike the Bee Sipper Cup (non-alcoholic)
  
  • Novelty Sipper Only Available While Supplies Last
• B. Nektar New Wave Lemonade Mead, Ferndale MI
• Florida Orange Groves Winery Orange Blossom Honey Wine, St. Petersburg, FL 
• Honey-Peach Freeze with Blueberry Vodka

​Magically Fit's recommendations: I'd go for the cauliflower option - I see a lot of zero to low SmartPoints options, and is a little lighter on the fats than the chicken flatbread.

Pineapple Promenade

Food:

• Spicy Hot Dog with Pineapple Chutney and Plantain Chips
• Mixed Berry Buttermilk Cake
• DOLE Whip (PB)

Beverage:

• Frozen Desert Violet Lemonade (Non-Alcoholic) 
• DOLE Whip with Fanta (Non-Alcoholic)
• Collective Arts Brewing Piña Colada Sour, Hamilton, Ontario
• Maui Brewing Co. Pineapple Mana Wheat, Kihei, HI
• SweetWater Brewing Company Goin’ Coastal IPA with Pineapple, Atlanta, GA 
• Playalinda Brewing Company Violet Lemonade Ale, Titusville, FL 
• Florida Orange Groves Winery Sparkling Pineapple Wine, St. Petersburg, FL 
• DOLE Whip  with Parrot Bay Coconut Rum 
• Pineapple Beer Flight 

Magically Fit's recommendations:
​This may surprise you if you're new to my blog, but... Dole Whip all day! At only 5 SmartPoints per half cup (thank you, Dole, for providing the nutritional information on your website!), this is always the winner for me - it's a great dessert option that's much more friendly to people tracking SmartPoints or calories. I like to throw a collapsable measuring cup in my purse so I can get my half cup's worth and split with my husband.

The Citrus Blossom

Food:

• Lobster Tail with Meyer Lemon Emulsion and Grilled Lemon (GF)
• Tuna Tataki Bowl with Spicy Yuzu Glaze, Mango, Avocado, and Pappadam Crisp 
• Crispy Citrus Chicken with Orange Aioli and Baby Greens (GF)
• Citrus Shortcake: Orange Chiffon Cake, Lemon Curd, Mandarins, Whipped Cream, and Citrus Crumble

Beverage:

• Orange Cream Shake in a Souvenir Orange Bird Sipper Cup (Non-Alcoholic)
  • Novelty Sipper Only Available While Supplies Last
• Islamorada Beer Company Coconut Key Lime Ale, Fort Pierce, FL 
• First Magnitude Brewing Lemon Hefeweizen, Gainesville, FL 
• Heavy Seas Brewery TropiCannon Citrus IPA, Halethorpe, MD
• Orange Sunshine Wine Slushy 
• Beer Flight

Magically Fit's recommendations: For those of you unfamiliar with some of these flavors: tuna tataki is a Japanese style seared, raw tuna, and yuzu is a Japanese citrus fruit. Pappadam is a thin, crisp, Indian style wafer and are kind of nutty flavored. If you want something filled with healthy fats and unique flavor, the tuna tataki bowl sounds delicious - so long as you're comfortable with raw fish (insert disclaimer here about risks of consuming raw seafood and increasing your risk of illness). If not, the lobster tail wins out over the crispy chicken - anything crispy gets a no from me if you're keeping WW or any diet plan in mind. 

Refreshment Port

Food Items: 

• Fried Green Tomatoes with Blue Crab-Fennel Salad, Remoulade, and Smoked Paprika Oil 
• Popsicle Trio: Honeydew, Raspberry-Mint, and Coconut-Lime (KA)

Beverage Items: 

• Short’s Brewing Company Starcut Ciders Squishy Hard Cider, Bellaire, MI

Magically Fit's recommendations: Neither of these options thrill me as far as being healthy-ish goes, but the popsicle trio sounds like an adorable way to share a dessert and sample different flavors. This is a perfect example of my dessert note from about about trying something different and unique that you can't just go pick up at the grocery store!

now, let's make our way around the world showcase!

Northern Bloom (canada)

Food

• Seared Scallops with French Green Beans, Butter Potatoes, Brown Butter Vinaigrette and Apple-wood Smoked Bacon (GF) 
• Beef Tenderloin Tips, Mushroom Bordelaise Sauce, Whipped Potatoes with Garden Vegetables (KA)
• Griddled Maple Pound Cake with Warm Peach Compote and Sweet Corn Gelato (KA)

Beverage

• Maple Popcorn Shake (Non-Alcoholic, KA)
• Unibroue Éphémère Apple Wheat Ale, Chambly, Québec 
• 81Bay Brewing Apricot with Maple Syrup, Tampa, FL
• Collective Arts Brewing Blackberry Fruit Beer, Hamilton, Ontario
• Maple Popcorn Shake with Tap 357 Maple Rye Whisky 
• Beer Flight

Magically Fit: Everything on this menu is likely loaded with sugar, even the protein options. But, my guess would be that the scallops and beef are on equal footing here: the beef is likely going to be a bit fattier than the scallops, but the scallops have the bacon on the side and that brown butter vinaigrette. Since they're both sample sized, I think it's a wash either way you go.

Fleur De Lys (France)

Food:

• Tarte aux Oignons Caramélisés et Chèvre: Goat Cheese Tart with Caramelized Onions on a flaky Pastry Crust
• Canard Confit à l’Orange: Braised Duck Confit à l’Orange with Mashed Sweet Potatoes
• Tarte Tropézienne, Coulis Framboise: Brioche Cake filled with Light Pastry Cream and served with Raspberry Coulis
• Éclair Chocolat Framboise: Éclair filled with Raspberry and Chocolate Mousse

Beverage:

• Kronenbourg Blanc 1664 Draft Beer
• VeRy Raspberry: Rosé Wine with Natural Raspberry Flavor
• Bordeaux, Merlot and Cabernet Blend, Château Tarin
• La Vie en Rose Frozen Slushy: Vodka, Grey Goose l’Orange, St. Germain Liqueur, White and Red Cranberry Juice 

Florida Fresh (FRANCE)

Food:

• Carne Guisada with Black Bean Cake and Cilantro-Lime Sour Cream
• Spicy Blackened Shrimp and Cheddar Cheese Grits with Brown Gravy and Local Sweet Corn Relish 
• Key Lime Tart with Toasted Meringue (KA)

Beverage:

• Watermelon Cucumber Slushy (Non-Alcoholic, PB, KA)
• Tampa Bay Brewing Company Twisted Strawberry Fest Fruit Ale, Tampa, FL 
• Big Top Brewing Company Conch Republic Key Lime Wheat, Sarasota, FL 
• First Magnitude Brewing Monarch Milk Stout, Gainesville, FL 
• Florida Orange Groves Winery Sparkling Key Lime Wine, St Petersburg, FL
• Watermelon Cucumber Slushy with Gin
• Beer Flight

Magically Fit's Recommendations: I'd go for the shrimp - sounds like a lot of great flavors are in there, so you aren't sacrificing that while still keeping things lower in SmartPoints.

Taste Of Marrakesh (Morocco)

Food:

• Harissa Chicken Kebab with Dried Fruit Couscous Salad and Cilantro Oil
• Fried Cauliflower with Capers, Garlic Parsley and Chili-Ranch Sauce 
• Walnut Honey Baklava

Beverage:

• Casa Beer
• Larroque Chardonnay, Meknes
• White Sangria
• Desert Rose: Sparkling Wine topped with Pomegranate Liqueur

Magically Fit's recommendations: Because it's not fried or sugary, and because it sounds delicious, I'd pick the harissa (a spice!) chicken kebab. Morocco Pavilion makes amazing couscous salad, and the cilantro oil is probably minimal due to it being more of a sample sized dish.

Hanami (Japan)

Food:

• Frushi: Strawberry, Pineapple, and Cantaloupe wrapped in Sweet Rice and Pink Soy Wrap served with Whipped Cream, Drizzled Berry Sauce and Toasted Coconut 
• Menchi Katsu Slider: Japanese-style Panko-breaded Beef Patty topped with Tonkatsu Sauce, Mayonnaise, Cucumber, and Pickled Lotus Root
• Salmon Flower Ikura: Fresh-cut Salmon, Salmon Roe, Spinach, Watermelon Radish, and Chilled Ramen tossed with Poke Sauce

Beverage:

• Kirin Draft Beer
• Strawberry Nigori Sake
• Furano Martini: Vodka, Lavender Syrup, and Yuzu Juice

Magically Fit recommendations: The Salmon Flower Ikura sounds like a great, refreshing option with a nice balance of protein, healthy fats, some carbs and vegetables. Also, if you're looking for another good example of something to curb a sweet tooth without disrespecting food triggers, I love the frushi!

Funnel Cake ​(america)

• Mini Funnel Cake topped with Lemon Cheesecake Ice Cream, Blueberries, and Powdered Sugar 

Magically Fit recommendations: If you absolutely have to have a funnel cake while you are here, the mini one is the way to go unless you're sharing one with family! But this will help with portion control. Remember - to say you're never gonna have a dessert again is not realistic, so don't beat yourself up if you do have something while you are at Disney.

Magnolia Terrace (NEW - AMerica)

Food:

• Southern Seafood Boil: Shrimp, Mussels, Crawfish, Potatoes, Corn and Andouille Sausage
• Grilled Oysters with Cajun Butter
• House-made Boudin Two Ways with Spicy Mustard
• Pecan Cake with Maple Whipped Cream
• Pecan Praline

Beverage:

• Wild Heaven Beer Session Citrus Lager, Avondale Estates, GA
• The Duck-Rabbit Craft Brewery Amber Ale, Farmville, NC
• Parish Brewing Co. Ghost in the Machine Double IPA, Broussard,  LA
• Beer Flight

Magically Fit: For those unfamiliar, boudin is a bloodless sausage. However, my recommendation would be the seafood boil for something more hearty, or the grilled oysters if you want something less heavy.

Block & Hans (america)

Beverage:

• Arendelle Aqua Lemonade: Frozen Lemonade with Monin Cotton Candy (Non-Alcoholic)
• Redstone Meadery Black Raspberry Nectar, Boulder, CO
• Arendelle Aqua Lemonade: Frozen Lemonade served with Monin Cotton Candy and Ole Smoky Blackberry Moonshine

​
Magically Fit's recommendations: No food to note on; see above beverages comment! 

Primavera Kitchen (Italy)

Food:

• La Regina “Margherita”: Rustic Italian Flatbread, Vine-ripened Tomatoes, Whole-Milk Mozzarella, Parmesan, and Basil 
• Ravioli: Grilled Chicken Ravioli with Spring Vegetables and creamy Pesto Sauce
• Zeppole: Ricotta Cheese Fritters, Powdered Sugar, Raspberry Sauce and Chocolate-hazelnut Drizzle 

Beverage:

• Peroni Nastro Azzurro Pilsner   
• Pinot Grigio, Santa Marina 
• Chianti, Gabbiano
• Prosecco, Villa Sandi
• Corbinello, Montegrande
• Moscato, Fior d’Arancio Montegrande
• Bellini
• Frozen Italian Margarita with Limoncello and Tequila

Magically Fit's recommendation: Thanks to both using cheesy sauces (or just straight up cheese, haha), I think either the flatbread or ravioli will be equivalent to one another as far as tracking it goes. Depends on if you want more protein or more fats!

Bauernmarkt Farmer's Market (Germany)

Food:

• Potato Pancakes with House-made Apple Sauce (PB)
• Potato Pancake with Caramelized Ham, Onions, and Herb Sour Cream 
• Toasted Pretzel Bread topped with Black Forest Ham and Melted Gruyere Cheese  
• Warm Cheese Strudel with Mixed Berries 

Beverage:

• M.I.A. Brewing Hugo, Doral, FL
• Bitburger Premium Pils, Rhineland-Palatinate, Germany
• Stiegl Brewery Radler Zitrone, Salzburg, Austria 
• Apfelschaumwein: Sparkling Wine and Apple Liqueur
• Beer Flight

Magically Fit's recommendation: I'd recommend the potato pancakes paired with apple sauce - while it does usually have sugar added, the caramelized ham likely also does and then that's not also fighting with the sour cream for room in your food diary.

Refreshment Outpost (African Outpost)

Refreshment Outpost
Food Items:

• Pineapple Skewer with Tajin Seasoning (PB)

Beverage Items:

• 3 Daughters Raspberry Lemonade Dry Hard Cider, St. Petersburg, FL
• Short’s Brewing Company Starcut Ciders Mosa Hard Cider, Bellaire, MI
• Ciderboys Banana Bliss Hard Cider, Stevens Point, WI
• Cider Flight

Magically Fit's recommendation: There's only one option here, but that sounds like a really refreshing choice if you want some fruit with a twist! 

Lotus House (CHina)

Food:

• Szechuan Spicy Red-braised Beef Shank over Rice
• Bon Bon Chicken Skewer with Sesame and Peanut Sauce
• House-made Crab and Cheese Wontons

Beverage:

• “Panda” Bubble Tea: Classic Milk Tea with Black and White Boba Pearls (Non-Alcoholic)
• Jasmine Draft Beer
• Marco Boba: Amaretto, Iced Coffee, Milk, and Boba
• Kung Fu Punch: Vodka, Triple Sec, Mango Syrup and Orange Juice
• Time Out: Bacardi Rum, Peach Liqueur, Peach Syrup, Pina Colada, Sprite, Soda Water, and Magic Boba

While peanut sauce can have a lot of sugar in it, I'm opting for the Bon Bon chicken skewer since it's not fried and it's a leaner protein. Bon Bon is another way of saying "bang bang chicken" like some restaurants in the States call it, so this likely also has some heat to it like the beef shank does.

Jardin De Fiestas (Mexico)

Food:

• Chilaquiles con Pollo: Chipotle-braised Chicken and Tortillas served with Salsa Ranchera, Monterey Jack Cheese, Crema Mexicana, and Guajillo Cheese
• Quesadilla al Pastor: Flour Tortilla filled with Monterey Jack Cheese and Pork Pastor topped with Grilled Pineapple, Salsa Verde, Red Onion, and Cilantro
• Choriqueso Torta: Bolillo Roll filled with Chorizo and Monterey Jack Cheese, Avocado Mousse, and Jalapeños

Beverage:

• Cruz Blanca Rosé Spritz: Effervescent Rosé Wheat Ale with Elderflower Liqueur
• Mango Mexican Lucky Margarita: Spicy Ancho Verde Liqueur, 100% Agave Tequila Blanco, Mango-Passion Fruit Purée, Lime Juice, Applejack, and Ginger Cordial served with a Tajin Chili-Lime Salt Rim
• Rosita Margarita: Rose Petal Liqueur, 100% Agave Tequila Blanco, Lemon and Cranberry Juices served with a Rose Petal Salt Rim

Magically Fit's recommendations: The chicken is likely less points than the pork; both feature cheese, but the chicken has a cream based sauce, so it's likely comparable. I'd go for either of those options.

Trowel & Trellis Hosted by Impossible Foods (Mexico)

Food:

• Grilled Street Corn on the Cob with Savory Garlic Spread (GF, PB)  
• Impossible Farmhouse Meatball with Lentil Bread, Spinach, Marinated Vegetables, and Creamy Herb Dressing (PB)
• Chocolate Pudding Terrarium with Avocado Cream, Matcha Crumble, and Baby Herbs (GF, PB)

Beverage:

• Bloomin’ Blueberry Lemon and Ginger Tea featuring Twinings of London (Non-Alcoholic) 
• Playalinda Brewing Company Tropical Wonderland Wheat Ale, Titusville, FL 
• Bloomin’ Blueberry Lemon and Ginger Tea featuring Twinings of London with Tito's Handmade Vodka served in a Mason Jar 

Magically Fit's recommendation: I love the amount of vegetables that the meatball comes with, and it's likely a lower in SmartPoints amount of Impossible "meat" since it's going to be more of a sample option than a full blown dish. If you go for the grilled street corn, just be cautious of how much garlic spread is on there!

Also, this is the one time I'll make an additional comment on a beverage option: I'd definitely go for the blueberry lemon and ginger tea (non alcoholic) as ginger tea is great for you and your digestive system. 

La Isla Fresca (Showcase Entrance)

Food:

• Lamb Curry with Sweet Plantains and Rice
• Sugar Cane Shrimp Skewer with Steamed Rice and Coconut-Lime Sauce 
• Tropical Mousse Cup: Layers of Passion Fruit Cake, Coconut Mousse, and a Tropical Fruit Glaze with Fresh Pineapple

Beverage:

• Tropical Freeze (Non-Alcoholic)
• Golden Road Brewing Tart Mango Cart Wheat Ale, Los Angeles, CA 
• Tropical Freeze with Parrot Bay Mango Rum 

Magically Fit's recommendation: Don't be fooled - while the sugar is more obviously there in the sugar cane shrimp skewer, it's also probably present in the sweet plantains. Either option is probably a wash no matter which way you go!

And if you really want to avoid eating around the world...

Then there are options! You can pack your own food, so long as you're not bringing a massive cooler in there with you. You can get some ideas from what I like to bring with me when I go to Disney World and know I'll be there for lunch at this article right here. 

One of the things I love to bring with me if I'm just trying to avoid Disney sweets? Built Bars! They range from 3-5 SmartPoints (only 1 limited flavor has been 5 points; the bulk are 3 SmartPoints, with nutty flavors being 4 SmartPoints) and hold up pretty well all day in the parks if you pop them in the fridge or freezer the night before (they're made with real chocolate). Get 10% off your order of Built Bars when you use the coupon MAGICALLYFIT at checkout (if you order through this link, your discount will be automatically applied)! 

What are you most looking forward to trying? Let me know in the comments which of these options is your favorite!