Comfort Foods with a Healthy Twist

`We all know that food can nourish us in more ways than one. Those that feed our emotional well-being we call comfort foods. Sometimes they call up positive memories of childhood (think macaroni and cheese or mashed potatoes), and other times they soothe via indulgence (chocolate, anyone?).

More often than not, comfort foods are home-cooked foods (not gourmet) and, well, they're not always wholesome. But that doesn't mean they can't be made more nutritious while still satisfying. Upgrading begins with choosing or adding healthful, quality ingredients.

Here are some tips for healthful translations of some popular comfort foods:

Macaroni and cheese. This classic casserole can be made with whole-grain pasta and breadcrumbs and a variety of natural cheeses (how about Jarlsberg or goat cheese and fresh Parmesan?). Boost nutrition even more by adding vegetables, such as butternut squash puree, tomatoes, cauliflower, broccoli, or peas.

Spaghetti and meatballs. Again, choose whole-grain pasta. (Many prefer brown rice pasta over whole wheat.) Also choose or make a sauce that's low in salt and sugar, without artificial ingredients. Choose lean meat or experiment with vegetarian "meatball" recipes, made with bulgur and other grains or soy products. Cubed or crumbled tempeh or tofu adds protein and heft. For pastas with cream sauce, give nut-based (tahini or peanut butter) sauces a try.

Stews and soups. Chicken noodle soup probably tops this comfort food group, and some studies point to its ability to help relieve cold symptoms. Start any soup you make with a quality, low-salt broth (or broth powder). Make sure any meat or poultry is lean, and load it up with vegetables — celery, onions, potatoes, sweet potatoes, bell peppers, chili peppers, cauliflower, broccoli, and squashes. Include beans for added fiber and protein.

Grilled cheese. It takes no more time or expertise to make a grilled sandwich with hearty whole-grain bread and fine Havarti than with white bread and processed cheese. Grown-up versions include veggies — mushrooms, onions, spinach, avocado, tomato — and grainy mustard or an aioli. Cut fat and calories by greasing your griddle with a little olive oil (or an omega-3-enriched natural margarine) in place of butter.

Pies. If you're still using lard or butter to make pie crusts, why not try a vegetable oil version? Fruits are full of nutrition, of course, so pack 'em in your pie; just don't over-sweeten. Try replacing sugar with agave syrup, maple syrup or honey and using thickeners like agar or arrowroot. Or skip the crust and opt for a crisp instead, adding dried fruits and nuts, and topping with oats and spices. Again, go easy on the sweetener. Finally, pies don't have to be sweet at all. Savory pot pies — very comforting! — offer another great way to eat your veggies.

Other baked goodies. Muffins, rolls, and quick breads are easy to spruce up with grated carrots or zucchini, fruits and nuts. Add extra fiber, too, by using whole-grain flours (spelt is lovely) and adding bran or ground flaxseed. Try substituting applesauce for some or all of the oil.

Potatoes. When making mashed potatoes, leave the skin on, use milk (almond or soy milk are good options, too) instead of cream, and keep the salt in check (use garlic, black pepper, and salt-free spice blends instead). Try 50-50 olive oil and butter.

Get your veggies in twice-baked potatoes (stuff them into the potato skins mixed with the potato flesh) and melt a serving of cheese on top.

If French fries are your idea of comfort, try baking spears — sweet potatoes, too! — that you've tossed with a little olive oil and seasoning (Parmesan cheese is nice) in lieu of the deep-fried variety.

Pizza. Pile those veggies onto a whole-grain crust, with an organic sauce. Add natural cheese (mozzarella, sure, but add Edam or Gouda, too). Grill some criminis or shiitakes instead of standard button mushrooms!

Peanut butter and jelly sandwiches. Whole-grain bread, natural peanut butter and natural jelly, preserves or jam deliver an easy transformation. Try tahini or almond or cashew butter in place of the peanut butter. Sliced apples or bananas add more healthy novelty.

Hot cocoa. Make your own using quality dairy products or vegan alternatives such as almond or rice milk and Fair Trade cocoa. Sprinkle with a little cinnamon and/or plop in a cinnamon stick stirrer. (Spices not only enhance flavor but also boost health.) Experiment with sugar alternatives or be bold and let the natural milk sugars be enough.

Even if your idea of the ultimate comfort food is more instant than homemade, you can find healthful options at GreenStar for everything from boxed macaroni and cheese to natural ice creams to frozen pizzas. Our Deli counter, hot bar and grab-and-go cooler have plenty of ready-to-eat options, too. With minimal effort, indulging in comfort foods can be downright healthy!

To learn more about healthy comfort foods, come to "Holiday Desserts: Gluten-Free, Dairy-Free and Sugar-Free!," a class held at GreenStar on Tuesday, Dec. 6, at 7 pm. To register, call 607.273.9392 or sign up at GreenStar's Front Desk.