For most of us, food is more than its nutritional content.
Food can be a source of enjoyment, a way to explore and experience other cultures, and an opportunity to gather with our loved ones.
It's natural that we turn to food for comfort from time to time.
However, we can still maintain our health while indulging in delicious comfort meals.
In this blog, we're sharing some of our favorite healthy comfort food recipes that you can try this fall and winter.
What Makes Traditional Comfort Food So Good?
While we all have our own unique favorites, most comfort foods share a few key ingredients.
The most common contents of classic comfort foods include:
Carbs
Bread, pasta, rice, and potatoes are the basis for many of our favorite comfort foods.
These starchy ingredients pair well with a wide variety of cheese, sauces, meats, and other toppings.
Starch is an important source of energy for the body, which might be why we crave it so much.
However, there are plenty of healthy, nutrient-dense alternatives like quinoa, cauliflower rice, spaghetti squash, and zucchini noodles that can satisfy our carb cravings while adding more vitamins, minerals, and fiber to our meals.
Dairy
Dairy, especially cheese, is the main character in some of the most popular comfort meals: pizza, mac and cheese, lasagna, and more.
Cheese, cream, and butter are all high in fat, and humans evolved to love fatty foods because they're a great source of calories.
We might not be desperate for calories like our ancestors were, but we still love the taste of high-fat foods.
Meat
It's no surprise that meat is a common feature in popular comfort foods.
People seek out fried chicken, steak, burgers, meatloaf, and countless other meat-based dishes when they want a tasty and filling meal.
Vegetarians and vegans may seek out comfort foods with alternative sources of protein, like lentils or tofu.
Sauces
Comfort foods often include rich, flavorful sauces.
Think of a chicken pot pie with thick gravy, or creamy alfredo sauce over pasta.
Buttery, salty, or cheesy sauces add an irresistible layer of depth and warmth to your favorite foods.
Spices
All of our favorite comfort foods are rich in flavor.
Maybe your go-to comfort meal has a delicate blend of spices, or maybe salt is all you need to bring out the natural flavors of the other ingredients.
Either way, sprinkling on the seasonings is essential.
Satisfying and Healthy Comfort Dishes
Hearty Southern Meals
1. Baked Mac and Cheese
Mac and cheese is the quintessential Southern comfort meal.
While traditional mac and cheese doesn't carry much nutritional punch, this recipe offers several opportunities for healthy swaps.
For instance, you could use reduced-fat milk to cut the calories, or you could swap regular macaroni with chickpea or red lentil pasta to increase the protein.
Create a roux by mixing butter and flour in a saucepan over medium heat.
Add milk and whisk continuously until the sauce thickens. Add the cheese and continue whisking.
Add cooked pasta and the cheese sauce to a baking dish, and bake until the cheese starts to brown on top.
Pro Tip: Only boil your pasta to al dente so it will absorb the cheese sauce and not overcook in the oven.
2. Chicken and Veggies
This sheet pan meal is a perfect weeknight dinner when you're looking for something easy and delicious yet healthy.
The baked chicken is loaded with protein, and you get several servings of veggies with Brussels sprouts and acorn squash.
Arrange chicken thighs, Brussels sprouts, squash, thyme, and rosemary on your sheet pan, and drizzle with olive oil, salt, and chili flakes.
Bake the chicken and vegetables for 20 minutes at 400 degrees Fahrenheit.
Mix together your dressing of soy sauce, honey, butter, and spices.
Drizzle the sauce over the sheet pan, and return it to the oven for 20 more minutes.
Pro Tip: Add fresh rosemary as a garnish for extra flavor.
3. Creamy Mashed Potatoes
Mashed potatoes make an excellent side dish for many American dinners.
Although they may not seem healthy, potatoes are actually a great source of potassium and vitamins.
Boil your chopped russet potatoes until they're fork-tender before straining them.
Melt the butter in a skillet, and add in chopped leeks, salt, and pepper.
Add the cooked leeks, butter, milk, and salt to the potatoes, and mash until they're creamy and fluffy
Pro Tip: Over-mashing your potatoes will result in a gummy or gluey texture. Stop mashing as soon as the potatoes reach your desired texture.
Delicious Asian Dishes
4. Stir Fry
Stir fry is one of the best healthy comfort foods because you can pack it full of your favorite veggies and proteins while adding tons of flavor with sauces or seasonings.
This rice noodle stir fry calls for pork and napa cabbage and is coated in a spicy chili garlic sauce.
Create your sauce by mixing together chili garlic sauce, soy sauce, brown sugar, and vinegar.
Saute sliced pork over medium-high heat until it starts to brown.
Add the garlic, ginger, cabbage, shallots, and celery and cook for about three more minutes before pouring in the stir fry sauce.
Pro Tip: Avoid overcrowding the pan as this will prevent your meat and veggies from cooking evenly. Depending on how much you're making, you might need to cook the stir fry in batches.
5. Udon Noodle Soup
Nothing is better in the fall or winter than a bowl of hot soup.
This vegan udon noodle soup uses teriyaki mushrooms for extra protein, but you could add any protein source of your choice.
Boil your udon noodles, drain them, and set them aside.
Cook the mushrooms in oil over medium heat until browned. Add soy sauce, sugar, mirin, and sake to create a glaze over the mushrooms.
Cook the soup by combining oil, nut butter, broth, soy milk, and miso paste.
Combine all the ingredients and top with chopped scallions.
Pro Tip: Frozen udon noodles usually have a better texture than dried, packaged noodles.
Italian Inspired Recipes
6. Veggie Pizza
Pizza might be the all-time most popular comfort meal, and there are plenty of ways to boost its nutritional value.
This Brussels sprout and broccoli pizza contains plenty of greens while still offering lots of cheesy goodness.
Blanch the Brussels sprouts and broccoli by boiling for two minutes and rinsing with cold water.
Cook the veggies in butter until caramelized.
Top your pizza dough with the vegetables and cheese, and bake until the crust is golden brown.
Pro Tip: Use a low-moisture cheese for a crisp and perfectly cooked pizza.
7. Beef Lasagna
Lasagna combines pasta, cheese, and meat into the ultimate comfort meal.
This healthy lasagna, which calls for lean ground beef, veggies, and cottage cheese, offers lots of protein, fiber, and vitamins.
It's even better the next day, so make a big pan and save your leftovers.
Cook the ground beef and chopped onions over medium-high heat.
Sauté the zucchini and summer squash until softened. Add the tomatoes, tomato sauce, and seasonings.
Add the ground beef to the sauce and veggie mixture.
Layer your lasagna noodles, sauce, and cheeses.
Bake for 45 minutes at 375 degrees.
Pro Tip: When the lasagna noodles are done boiling, dunk them in ice water to prevent them from overcooking.
8. Cheesy Frittata
If you're looking for a hearty meal for breakfast or brunch, try this cheesy frittata with napa cabbage.
The eggs and feta provide protein while the veggies provide a wide variety of micronutrients.
Everything cooks together in one cast iron skillet, making for easy preparation and clean-up.
Whisk together the eggs, vegetables, spices, and creme fraiche in a mixing bowl.
Cook the egg mixture in a cast iron skillet for five minutes before topping with feta and transferring it to the oven.
Bake for 20 minutes and garnish with cilantro.
Pro Tip: Remove the frittata from the oven as soon as the top starts browning.
Mexican Comfort Foods
9. Chips and Salsa
Chips and salsa make a great snack, appetizer, or side dish to a Mexican-inspired meal.
Made with charred green onions and serrano peppers, this salsa is wonderfully fresh and flavorful.
Cook the green onions and serranos directly on the grill grates until charred and blackened.
Chop up the serranos and green onions and add them to a blender along with tomatoes, canned chipotle peppers, yellow onion, cilantro, lime, and salt.
Blend the mixture until fully pureed.
Pro Tip: Let your salsa sit for at least an hour at room temperature before serving to allow the flavors to mingle.
10. Veggie Tacos
Tacos are highly versatile and customizable, so it's hard to go wrong.
Purple Brussels sprouts are the highlight of this veggie taco recipe. It also includes a fresh and slightly spicy tomatillo salsa.
Prepare the salsa by cooking the tomatillos, onion, and jalapeno in a saucepan and then blending the veggies along with salt, lime, and cilantro.
Cook the Brussels sprouts in a skillet until they start to brown.
Heat the tortillas in a skillet and stuff them with the salsa, Brussels sprouts, and avocado slices.
Pro Tip: Spread the salsa on the tortillas before adding the other contents instead of drizzling it on top. This lets it spread evenly and helps hold the other ingredients in place.
Classic British Plates
11. Shepherd's Pie
This light shepherd's pie recipe is just as yummy and comforting as the traditional recipe but offers extra protein, less fat, and fewer calories.
It freezes well, so it's a great make-ahead dish to bring to a holiday gathering or to keep on hand for a busy weeknight.
Boil and drain the chopped potatoes, and mash them with chicken broth, sour cream, salt, and pepper.
Cook the ground beef on high heat. Reduce the skillet to medium-low heat and add the veggies, sauce, and seasonings.
Assemble the shepherd's pie by spreading the meat and veggie mixture on the bottom of the dish and topping it with the mashed potatoes.
Bake for 20 minutes at 400 degrees.
Pro Tip: Broil the shepherd's pie for a minute or two after baking to let the potatoes turn golden brown.
12. Bread Pudding
Life is all about balance, so comfort food desserts can have their place in a healthy diet.
This bread pudding recipe uses protein powder and multigrain bread to pack in some extra nutrition.
You can drizzle on some melted butter and syrup for extra sweetness, or top it with a sprinkle of powdered sugar and cinnamon.
Whisk together the milk, egg whites, protein powder, raisins, and seasonings in a mixing bowl.
Tear the bread into chunks before stirring it into the liquid mixture. Let the bread sit for at least 15 minutes or until it has absorbed the liquid.
Pour the bread mixture into a loaf pan, and bake for about 20 minutes at 350 degrees.
Pro Tip: Use stale bread, which will soak up the milk and egg mixture better.
Find Balance This Winter With Healthy Comfort Cooking
We hope some of these recipes make their way into your kitchen this fall and winter.
At Hitchcock Farms, we're committed to providing fresh, high-quality produce year-round.
Our produce makes the perfect healthy addition to your favorite comfort meals.
FAQ
How can I make comfort food healthier?
Swapping out one or two ingredients in your favorite recipes is an easy way to make your comfort meals healthier. Opt for a leaner meat, for instance, or replace white bread with multigrain.
Another helpful tip is to think about adding instead of subtracting. Can you add extra veggies or protein sources to your favorite meals to pack in more nutrition?
What comfort food boosts mood?
Comfort foods that are high in fat or sugar can cause your brain to release dopamine, resulting in a short-term boost in your mood. However, ingredients such as whole grains, fruit, and lean proteins have a more positive long-term impact on your mental health.
