Introduction
When it comes to comfort foods, there's nothing like the classic dishes that have been around since we were children. Comfort foods like soups, stews, casseroles, potatoes and more are loaded with flavor and remind us of our childhoods. But with the abundance of unhealthy ingredients and cooking techniques, many of our favorite comfort foods are far from healthy.
Fortunately, you don't have to sacrifice your health just to enjoy your favorite comfort dishes. With a few simple changes to your recipes, you can make healthier versions of your favorite comfort foods and still get the delicious flavor you crave.
What Are Comfort Foods?
Comfort foods, also known as soul foods or nostalgias, are meals and snacks that evoke certain memories or feelings when eaten. They are often associated with certain times in our lives or certain places. Comfort foods provide emotional and mental satisfaction and can bring us feelings of happiness, euphoria and relaxation.
The types of comfort foods vary greatly and depend on a person's cultural origins and taste preferences. Examples of popular comfort foods include macaroni and cheese, fried chicken, mashed potatoes, burgers, casseroles and ice cream.
What Makes Comfort Foods Unhealthy?
Most comfort foods rely on unhealthy cooking techniques like deep frying, which is a high fat and high calorie cooking method, and high fat foods such as cheese and heavy cream. Additionally, many comfort foods include processed ingredients like canned soups, white bread and refined flours. While these ingredients may be convenient, they are usually void of the important vitamins and minerals that are necessary for good health.
How to Make Comfort Foods Healthy
The good news is that you don’t have to give up your favorite comfort foods in order to eat healthy. With a few simple changes to your recipes, you can greatly improve the nutrition of your meals while still retaining the flavor and texture you love. Here are some tips on how to make healthier versions of your favorite comfort foods.
Swap Out Unhealthy Ingredients
One of the easiest ways to make comfort foods healthier is to swap out the unhealthy ingredients for healthier alternatives. For example, use whole-grain breads and pastas, low-sodium canned soups and fresh or frozen vegetables instead of processed ingredients.
You can also substitute bad fats like butter, shortening and lard with healthier fats like olive oil, canola oil and avocado oil. Finally, substitute full-fat dairy products with low-fat or non-fat dairy products like skim milk and low-fat cheeses.
Add Nutritious Foods
Another great way to boost the nutrition of your meals is to add nutritious foods like lean proteins, whole grains, fruits and vegetables. Lean proteins such as chicken and fish contain essential nutrients like omega-3 fatty acids, which are linked to numerous health benefits.
Whole grains like quinoa, bulgur and barley are a great source of fiber, which helps keep you feeling full and improves digestion. Fruits and vegetables are packed with vitamins, minerals and antioxidants that can help prevent disease and promote overall health.
Lighten Up Your Cooking Techniques
Many of the unhealthy ingredients in comfort foods are unhealthy because of the cooking techniques used to prepare them. For example, deep-frying foods is a high-fat, high-calorie cooking technique and is linked to a variety of health problems.
Instead of deep-frying, opt for lighter cooking techniques like baking, roasting, grilling, steaming and sautéing. These cooking methods are healthier and will help you create lower-calorie versions of your favorite dishes.
Conclusion
Comfort foods can be an important part of life, but they often come with a lot of unhealthy ingredients and cooking techniques. Fortunately, you don’t have to sacrifice your health to enjoy your favorite dishes. With a few simple swaps and additions, you can make healthier versions of your favorite comfort foods that are still packed with flavor and texture.