Fall Comfort Foods
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Bowl of chili
As the mornings start to have a slight chill in the air, and the leaves are starting to turn colors, and fall to the ground we are easily reminded that a new season is upon us. We are entering into the Fall season. For many, fall is symbolized with football, going back to school, cooler weather, sweaters and sweatshirts, pumpkin spice, and much more. Just as the temperature, and the colors around us change during the fall season, our food preferences change. Once the weather starts having that brisk chill in the air a lot of us will start craving those comfort foods. What are comfort foods and why do we crave them?
Comfort food is any food or beverage that gives a comforting and satisfying feeling after you eat them. It provides stress relief, emotional well-being, happiness, security, and reward. Comfort food has the ability to take us back to a favorite memory or time in our lives. One of my favorite comfort foods is chicken pastry. As soon as the weather starts to have that brisk cool feeling I get to craving a warm bowl of homemade chicken pasty. This was a staple in my home growing up during the cooler months of the year and being able to fix my family a pot of chicken pastry during the cooler months allows me to remember a much slower pace time in my life. I know you probably have a favorite comfort food as well that can take you back to a special time.
Some of the most popular comfort foods are macaroni and cheese, chili and stews, cream and cheese based casseroles, cream based soups, bisques and chowders, creamy pot pies, and fried foods. Comfort food tends to be high in fat and not always the healthiest option. During the cooler months of the year we tend to see an increase in our weight gain. We are inside more and we tend not to get as much exercise. Our food choices gravitate to being more comforting as well instead of being a healthier choice. So, how can we make our comfort food healthier and avoid fall/winter weight gain?
Ways to Avoid Fall/Winter Weight Gain
- Drink plenty of water between meals and at mealtime.
- Eat tomato-based and broth-based soups and stews that contain lots of vegetables and are low in sodium.
- Eat plenty of lean protein to feel full and satisfied.
- Use only lean meats in soups, casseroles, and other dishes, and limit portion sizes.
- Replace high-fat ingredients with spices and peppers to add flavor to your food.
- Use low-fat milk or fat-free half-and-half instead of cream in recipes.
- Replace a whole egg in a recipe with 2 egg-whites.
- Make sure half of your plate is fruit and vegetables.
- Use a smaller plate when eating. This will help us control our portion sizes.
- Simplify your menu and limit your food choices so that you aren’t tempted to eat everything.
Ways to Make Comfort Foods Healthier
Shepherd’s Pie: make it with ground turkey instead of beef and top with mashed cauliflower instead of potatoes.
Green Bean Casserole: use lower-fat cream of mushroom soup and light butter.
Hot Chocolate: use chocolate whey protein powder and warm low-fat or fat-free milk.
Pizza: replace 2 slices of restaurant pizza with homemade pita pizza with vegetables.
Fried Chicken Wings: bake chicken tenderloins with hot sauce and serve with low-calorie blue cheese dressing.
Chili & Stews: use small portions of lean meat and use lots of vegetables, and beans.
As the summer season has ended and the fall season is upon us remember it is important to stay physically active and eat healthy daily. We need to be sure to get at least 30 minutes of exercise each day and don’t deprive yourself of your favorite fall comfort food just make some adjustments to make them a little healthier. Below is a wonderful chili recipe from Iowa State Extension.
Chili
Serves: 6 1 cup serving size
Ingredients:
1/2 pound lean ground meat (beef, pork, or turkey)
1 medium onion, diced
1 can (15.5) ounces, kidney beans, drained and rinsed
1 can (15) ounces tomato sauce
1 can (14.5) ounces diced tomatoes
1 can (4) ounces diced green chilies
1 tablespoon chili powder
1/2 teaspoon garlic powder
Directions:
- Heat a large pot over medium heat. Add ground beef and onion to saucepan. Cook and stir until the temperature of the beef is 165 degrees F.
- Add beans, tomato sauce, diced tomatoes, diced green chilies, chili powder, and garlic powder to the pot.
- Cook and stir 10 minutes.