By Steve Price
Sometimes, when the stress of life hits and the hunger pangs kick in, we just need that special hit of that special something from the kitchen to make life a little better. When the chips are down, comfort foods make us feel better, reduce stress and generally improve our mood. Of course, the downside is that some of our favorite comfort foods tend to be those that add extra fats and calories to our daily meal plans, causing increased weight gain and poorer overall physical health. If you feel like your favorite comfort foods are a trap to increase your waistline, do not feel like you are alone: many people struggle with the choice to indulge in their favorite comfort foods without feeling like they are risking extra pounds.
But what if I told you that comfort food did not have to be an unhealthy snacking experience? There are a multitude of ways that you can turn comfort food snacking into healthy snacking by virtue of making subtle changes that require minimal effort. From our go-to menu items at fast food restaurants to our grocery store favorites, here are some ways to make comfort food healthy again for the nutritious-conscious.
The Prep
The preparation of comfort food can make all the difference between healthy snacking and added calories, and using preferred methods of food prep will help extend your calorie budget while tackling comfort foods. Instead of frying up foods in the skillet, try baking them instead or roasting in the oven. When and where possible, grill foods outdoors with charcoal for that extra smoky flavor without adding fatty oils. Not only will your food taste better, but it will be healthier as well! An excellent purchase to consider for your kitchen is an air fryer, which can provide the taste of fried foods without the extra fat that traditionally comes from cooking foods on the stove top in pans. There are a wide variety of air fryers on the market for cheaper than ever now.
Veggies Are Your Friend
When you are hungry for something crunchy, many times we will reach for chips or crackers to get that satisfying taste, but a healthier option rests in our veggie friends. Instead of dining on potato chips that are laden with unhealthy fats, consider using baby carrots or cauliflower dipped in a healthy fat source like lite ranch dressing for the dipping flavor and the satisfying crunch. When getting a meal at the drive thru, consider swapping out French fries for a salad or a baked potato when available, something that will give you a satisfying finish without the added calories. Sweet potato and yams are excellent option for something sweet and satisfying without piling on the calories, as are fresh fruit like frozen berries. For the real bang for your food buck, try vegetable and fruit smoothies when you want the subtle coolness of ice cream without adding the extra calories and fats.
Substitution Alley
When you are looking for something satisfying in a pinch, try substituting your usual go-to options at fast food restaurants like burgers and fries for healthier menu options like wraps, salads and chilis if available. Many fast food restaurants have taken to the healthier menu options by adding in special items that will help people looking to restrict calorie consumption. An even healthier approach though is to make use of the local grocery store for food items that can be both fresh and better for you than the processed foods of fast food restaurants. Look for recipes online for more information on meal ideas that can replace your go-to items at restaurants; consider shopping at your local farmers market for organic produce and talk with the people there for ideas on how best to prepare your haul. So many recipes are online now from cooks that can turn bland foods into rich, healthy dining experiences. Experiment in the kitchen and up your food game with these recipes!
Swap Smartly
Sometimes, we just need that special taste of that special food that we crave so much. When in doubt, always look to swap out what you can with healthier options to make that rich comfort food a little better for your calorie budget. Burgers are some of the most succulent and tasty dinner items on our menus, but did you know that you could cut down on calories and starches by swapping out your buns for whole wheat varieties. Some people even go all the way and cut the bread out completely by using lettuce for a bun, and some restaurants even give this as an option now! Another favorite pastime is the mac ‘n’ cheese, creamy and gooey in all the right ways. Consider adding puréed butternut squash or cauliflower into the cheese sauce to give yourself extra vitamins and nutrients in your mac ‘n’ cheese game. A popular go-to for pizza lovers is to replace the traditional pizza crust with a smaller cauliflower crust, giving you a healthy, satisfying texture underneath your cheese, sauce and toppings.
Construction 101
One of the best meal preparation plans is to utilize your cookware to help maximize flavors while minimizing portion sizes. Many people have taken to using cupcake sheets to create sliders or muffin-sized portions of their favorite foods to get the taste and flavor without the added calories from larger portions. Charcoal grills that have removable grates can be turned into makeshift smokers for long prep cooking; try using different varieties of wood chips for your smoked pork and turkey meat instead of frying them up on the oven. And when making your plates, consider adding roasted vegetables or salads to help stretch your calorie budget while also adding new flavors to your palette. Many people use mini greens, baby vegetable varieties and other smaller portions to increase flavor while keeping the overall calorie count down. Experiment with what works for you and find new ways to make your favorite meals amazing!
