Key Takeaways
\nDiscover healthy twists on classic comfort foods that are packed with nutrients and flavor.Choose dishes with balanced macros: protein, complex carbs, and unsaturated fats to satisfy your cravings.Enjoy your favorite comfort foods in moderation, and balance them with nutritious ingredients.<\/p>\n
Though spring is approaching<\/a>, many parts of the country are still in full-blown winter mode. And while a warm cup of tea and cozying up on the couch is lovely, nothing warms you from the inside out quite like a big bowl of comfort food. However, these dishes are often made with hearty ingredients\u2014many of which aren\u2019t the best for our overall health. \u201cComfort foods often bring us short-term satisfaction but may not meet all our nutritional needs<\/a>,\u201d says Rachel Gargano, MS, RD.\n<\/p>\n But that doesn\u2019t mean comfort foods<\/a> are off the table completely. There are plenty of ways to health-ify classic comfort dishes, and there are a handful of comfort food meals that are already healthy in their own right. Read on as we discuss what makes a comfort food recipe more or less healthy than the next\u2014as well as some delicious recipes to try!\n<\/p>\n Rachel Gargano<\/a>, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up 7 Comfort Foods That Are Actually Good for You <\/p>\n With these guidelines in mind, we\u2019ve gathered seven better-for-you comfort food recipes\u2014many of which are twists on the classics. That said, there’s a place for everything. \u201cIt’s ok to consume the \u2018unhealthy\u2019 version of comfort foods every once in a while\u2014that’s what it’s for!\u201d Gergano emphasizes. \u201cYou can still indulge while maintaining a balanced diet, as moderation is key.\u201d\n<\/p>\n Ginger Chicken Soup With Vegetables <\/p>\n Credit: <\/p>\n Photography: Carson Downing, Food: Lauren McAnelly, Props: Breanna Ghazal<\/p>\n While chicken soup is undoubtedly comforting\u2014and already plenty healthy\u2014there are also ways to boost the nutrition in this dish. This ginger chicken soup is the perfect example as it uses low-sodium broth and adds in a bunch of extra veggies<\/a>. \u201cUse a lower sodium broth and add flavor with herbs or spices to help increase flavor while reducing the amount of salt used,\u201d Gargano suggests. Scallions and ginger step in as these major flavoring agents, and ginger just so happens to strongly boost the immune system through the array of plant compounds that it contains\u2014ideal for peak cold and flu season. This recipe also packs a punch when it comes to fiber and micronutrients with its inclusion of turnips, frozen peas, and parsnips (in addition to the chicken soup classics: onion, celery, carrot, and garlic).\n<\/p>\n Spinach and Artichoke Grilled Cheese <\/p>\n Credit: <\/p>\n Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless<\/p>\n Few things beat an ooey-gooey grilled cheese on a cold winter (or early spring) day. However, the cheese, butter, and white bread used to make it typically disqualifies grilled cheese from being considered a “healthy” food. This veggie-filled spin on the classic includes spinach and artichokes, upping the fiber and micronutrient content<\/a>. To boost this recipe even more, opt for whole grain bread in place of Italian bread and dairy-free butter in place of mayonnaise.\n<\/p>\n Slow-Cooker Squash Lasagna <\/p>\n Credit: Romulo Yanes<\/p>\n While the first cheese pull of fresh lasagna is beyond impressive, the dish is usually lacking in veggies (except tomato sauce) and full of saturated fat-laden ground beef, cheese, and white sauce. This slow-cooker version, however, is a fantastic alternative, as it employs fiber and vitamin A-rich winter squash<\/a> and iron-rich spinach instead of ground meat, yielding a lower saturated fat, vegetarian dish. For an even healthier version, look for whole wheat or gluten-free lasagna noodles. \u201cThese pasta alternatives are higher in protein and fiber, making them a more nutritious choice while still serving as a base for your favorite pasta dishes,\u201d Huff says. Also, you can swap some or all of the ricotta in this dish with low-fat cottage cheese for boosted protein, a healthy dose of probiotics, and lower saturated fat content.\n<\/p>\n Herby Chickpea, Spinach, and Rice Stew <\/p>\n Credit: <\/p>\n Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n Hearty stews are comfort food staples across the country but are often full of fatty red meats, cheeses, and butter, while not packing enough veggies. This herby chickpea, spinach, and rice stew is the perfect solution to deliver a rich, unctuous flavor with next-to-no saturated fat, low levels of sodium, and plenty of veggies. Plus, it boasts fiber, protein, and unsaturated fat with chickpeas, spinach, onion, and olive oil. A garnish of Greek yogurt<\/a> is an improvement over the sour cream many would use in this kind of recipe. \u201cSwapping Greek yogurt for sour cream is a smart move, as it is lower in saturated fat and higher in protein,\u201d Huff explains.\n<\/p>\n Za’atar Chicken and Rice <\/p>\n Credit: <\/p>\n Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n One-skillet dishes like chicken and rice<\/a> are easy and comforting. However, many recipes are made with creamy soup concentrates, loads of cheese, and processed meats like bacon or sausage. What makes this za’atar chicken and rice recipe a nutritional step above these classics is its exclusion of dairy and use of phytonutrient and fiber-rich ingredients including za\u2019atar, pomegranate, almonds, and garlic. To boost the nutrition of this dish even more, use boneless, skinless chicken breast in place of the skin-on thighs the recipe calls for and brown rice instead of white rice.\n<\/p>\n Orange-Glazed Crispy Tofu and Broccoli <\/p>\n Credit: <\/p>\n Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n If beef and broccoli or orange chicken are two of your go-tos, this orange-glazed crispy tofu and broccoli is a fantastic healthy alternative. In a mash-up of the two classic recipes, this dish brings the sweet flavor of orange chicken and the savory combination of beef and broccoli\u2014with no saturated fat in sight\u2014as a vegetarian alternative. While this recipe does use soy sauce and brown sugar, the amounts are way lower than you\u2019d find in any dish from a traditional restaurant. Plus, it employs the use of oven baking instead of frying for the crispy tofu, cutting down the total fat content of the dish.\n<\/p>\n Hearty Black Bean Chili <\/p>\n Credit: <\/p>\n Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n A steaming bowl of chili<\/a> is one of the best ways to warm up after a long day in the cold. And you won\u2019t even realize you\u2019re enjoying a meat-free alternative with this fiber, protein, and veggie-rich black bean chili. While the protein (and fiber) is mostly provided by black beans, the addition of quinoa in this recipe bumps these numbers up even more as a plant-based source of complete protein. To keep the sodium to a minimum in this dish, opt for low-sodium canned black beans, fire-roasted tomatoes, and corn.\n<\/p>\n Signs of a Healthy Comfort Food <\/p>\n When it comes to sussing out a healthy comfort food recipe, it\u2019s all about assessing the dish\u2019s overall balance. Ideally, we want to see the three major macronutrient groups: protein, (complex) carbohydrate, and (unsaturated) fat. \u201cProtein helps us be more satisfied and reduce hunger levels after a meal,\u201d Gargano says. This nutrient is also crucial for tissue and muscle growth, repair, and maintenance in the body. \u201cGeneral sources of protein include chicken, beef, turkey, fish, eggs, legumes, nuts, seeds, and greek yogurt,\u201d adds Megan Huff, RD.\n<\/p>\n Meanwhile, fiber (or complex carbohydrate) also promotes satiety while helping to lower cholesterol levels, promote healthy digestion, and feed the healthy bacteria in the gut microbiome<\/a>. \u201cPlus, most fiber sources\u2014like whole grains, vegetables, and fruit\u2014are packed with micronutrients and phytocompounds that are so important for health and longevity,\u201d Gargano says. Nuts<\/a>, seeds, and legumes are also super sources of this macro.\n<\/p>\n Then there\u2019s unsaturated fats which, too, promote fullness after eating while reducing inflammation throughout the body as well as cholesterol levels. Sources of heart-healthy unsaturated fats include nuts, seeds, avocados, olives, fatty fish, and oils of any of these foods.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Discover healthy twists on classic comfort foods that are packed with nutrients and flavor.Choose dishes with…\n","protected":false},"author":2,"featured_media":372668,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":{"0":"post-372667","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/372667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=372667"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/372667\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/372668"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=372667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=372667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=372667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMegan Huff<\/a>, RD, registered dietitian and owner of Nutrition by Megan<\/p>\n