The Art of Comfort Food: Healthier Twists on Classic Dishes
November is just around the corner, and that means the holiday season is approaching. Along with the holiday season comes many, many, many home-cooked meals and what many would consider to be comfort foods. Comfort food is food that most often provides a nostalgia factor and many of us turn to these foods in times of high stress or sadness. If you asked someone what their comfort food is (specifically in the United States), they’ll likely share food items such as chicken soup, grilled cheese, macaroni and cheese, etc. These foods tend to be calorically dense as many ingredients in them are either high in fat or sugar.
Research reveals that our cravings for comfort food are deeply intertwined with psychological factors. These beloved dishes often evoke vivid memories and a profound sense of nostalgia, wrapping us in a warm embrace of emotional solace. In moments of stress or sadness, they provide a soothing refuge, delivering a feeling of security and familiarity that helps us navigate life's challenges. Each bite can transport us back to cherished times, reminding us of simpler days and the comforting presence of loved ones.
Emotions deeply influence our relationship with food, especially when it comes to the comfort foods we cherish. These beloved dishes, often tied to memories and feelings of nostalgia, can trigger the brain's reward centers. As we savor each bite, we experience a wave of pleasure and satisfaction, lifting our spirits and providing a sense of solace during challenging times. Indulging in comfort foods is not just about nourishment; it’s a way to reconnect with feelings of happiness and warmth that they evoke.
Our desire for comfort food is deeply shaped by our cultural backgrounds and the environments in which we were raised. Specific dishes often carry profound meaning, serving as a bridge to our past. These meals are lovingly passed down through generations, each bite evoking cherished memories and rich traditions that connect us to our family history and cultural identity. For me, one of my favorite comfort dishes is my grandpa’s goulash, which is like a beef stew.
With obesity and chronic diseases such as diabetes and heart disease ever on the rise, it is our responsibility (especially mine as a Registered Dietitian Nutritionist) to try to make dietary changes which can better ourselves and the lives of our loved ones. The easiest way we can do this is by beginning with our favorite comfort dishes and seeing where we can substitute in healthier alternatives or making healthful additions which keep them true to the heart of the dish. For example, say you were making a pasta dish such as lasagna or baked ziti, the easiest healthful swap you could make in this dish would be to swap out a refined-grain pasta for a whole grain or bean-based alternative; by opting to use a whole grain or bean-based pasta rather than a refined-grain pasta you are adding in vitamins and minerals, as well as protein and fiber. Swapping whole grain options in the place of their refined grain options can also be done with rice dishes as well (brown rice in the place of white) or whole grain or whole wheat bread for white bread for sandwiches with the same health benefits of additional fiber and vitamins and minerals. Another simple change using the same dish (lasagna or baked ziti) would be through the addition of a vegetable such as spinach; by adding spinach to this pasta dish, you are adding in vitamins and minerals and 4.3 grams of fiber per cup of added spinach.
Keeping with the example of a pasta dish such as lasagna or baked ziti, another healthful swap which can be made is thru the selection of meats included; a traditional lasagna or baked ziti would likely be made using an 85/15 lean to fat ratio of ground beef but to make this dish healthier, one could swap in a leaner blend of beef, such as 93/7 ground beef or even an alternative protein such as ground turkey or ground chicken. In my family, we have grown accustomed to using 93/7 ground turkey when making ground-meat based dishes such as lasagna or meatloaf and even my pickier family members now prefer the taste! If you are weary about making the switch to leaner meat selections all-together, you can always ease into it by swapping out half of the meat for the leaner alternative.
As obesity and chronic diseases like diabetes and heart disease continue to rise, it’s essential for us—especially myself as a Registered Dietitian Nutritionists—to implement dietary changes that improve our health and that of our loved ones. A solid first step is to explore healthier alternatives for our favorite comfort dishes while preserving their essence. To make our favorite comfort dishes healthier, start by swapping ingredients. For example, when making lasagna or baked ziti, use whole grain or bean-based pasta instead of refined pasta. This adds more vitamins, minerals, protein, and fiber. Adding vegetables boosts nutrition and provides additional fiber. For meat-based dishes, select leaner options like 93/7 ground turkey instead of traditional 85/15 ground beef. Implementing these changes can make traditional comfort foods healthier without sacrificing flavor and texture and keeping the heart of the dishes the same.
