Comfort food has a place in a healthy diet
We are searching data for your request:
Upon completion, a link will appear to access the found materials.
With the launch of Jamie’s Comfort Food, a lot of people asked me how I feel about the indulgent nature of the book.
My response was that the nutrition team work across Jamie’s entire portfolio of recipes to make sure there are always healthy options. That said, I’m of the same view as Jamie – I won’t deny or begrudge myself of a treat now and then.
Having cooked a number of the recipes, I know this book is a real feast for the eyes and belly! Comfort food can be interpreted in many different ways: treats for special occasions such as birthdays or anniversaries; food to fuel you when you’re not feeling well; breakfasts to help banish a hangover; or perhaps as a reward after an achievement, whether it’s a meal after an exam or a particular food for a child who has behaved well. It’s plain to see that comfort food plays a significant part in our lives, whether we realise it or not.
The key to a healthy diet is to be aware and conscious of what, when and why we eat what we do. Jamie and I have always felt that no food should be banned or excluded from the diet, because this only fuels the craving more. We just have to be mindful of the portion size and frequency of consumption. Keeping a food diary for a few days every so often can be a useful way of keeping track of what you’re eating and drinking, which will help stop you from falling into a trap of eating mindlessly and letting emotions control your eating habits.
Comfort food doesn’t just mean convenient, highly-processed foods or high-fat, sugary foods and recipes. There’s a pleasure to be taken in cooking some recipes, and in eating things we know are good for us. Fruit and vegetables may seem a chore, but eating them in season and appreciating the colour and flavour can really change the eating experience. For example, a tomato salad made with seasonal ripe tomatoes offers so much flavour and aroma and can make the ultimate comfort food!
My favourite meal of the day is breakfast, and when I’ve got a little more time at the weekend I will often make porridge, as this is one of my ultimate comfort food recipes. I’m a keen runner, and porridge is the ideal fuel before a long run, so if I’m out running at the weekend I’ll always have a bowlful beforehand.
The added bonus is that as well as being a great meal to provide sustained energy, it tastes absolutely delicious. There’s a superb porridge recipe in the Jamie’s Comfort Food that uses water and a splash of cream to serve, but I usually make mine with semi-skimmed milk because cream can make it taste quite rich. For some of my other topping suggestions see the recipes below:
- Organic marmalade, cacao nibs and crushed hazelnuts.
- Chia seeds, agave nectar, fresh figs (currently in season) and a tablespoon of fat free natural yoghurt and flaked almonds.
- Grated apple, chopped walnuts and a few sliced red grapes.
Everyone has different tastes, but whatever they are, comfort food can play its part. To that end, here are my top tips to enjoy comfort food and still live a healthy life:
- Don’t fight cravings for your favourite indulgent foods, but be mindful of how often you’re eating indulgent meals. The majority of the time your main meals should be made up of 1/3 carbs, 1/3 fruit and veg with the final 1/3 being split between protein, dairy and fats or oils. If you do eat a sweet dish, then try to eat as part of a meal, rather than between meals, to reduce the risk of tooth decay.
- These days we have such easy access to processed food, it’s easy to graze at any time of day. This is where it’s useful to be able to read a food label and be aware of the calorie content of foods. If you relate it directly back to the amount of exercise you’d have to do to burn it off, it may help you think twice as to whether you’re really hungry!
- Don’t eat while watching television or when on the move. Being distracted sometimes means you eat more. A recent study carried out at Cornell University showed that watching fast-paced action movies during a meal can draw you in and distract you from what you are eating, because you’re paying less attention to the food you’re putting in your mouth. Savour and focus on the flavour and texture of all the food you eat, considering what’s in it and where it’s come from.
- No single food can provide all the nutrients we need for our body, so keep trying new and different foods from each of the food groups, because it can be easy to get stuck in a rut and habitually eat the same foods from week to week.
- Don’t feel guilty. There’s a place in the diet for your favourite comfort food and it’s ok to treat yourself to your favourite food every so often, whether it’s a delicious burger or a slice of cake. Enjoy it for what it is, savour the moment and then continue to embrace a balanced diet enjoying nutritious foods every day,
11 Desi Recipes To Try For Weight Loss Diet - For Breakfast, Lunch And Dinner
Weight loss is often viewed as a huge challenge which requires one to be mindful of their diet and lifestyle at all times. While that might be necessary to an extent, it might not be as difficult as it may sound if you start with a little patience and consistency. A subtle tweak here and there in your diet and lifestyle might not be a huge deal to make it a mammoth of a challenge that thousands of links on the internet would have made it out to be.
While some of us are blessed with good metabolism which helps in losing whatever weight we have put on in a jiffy, others may take months and years. Whatever be the case, our diet always plays a crucial role in the process. One cannot just keep on noshing on greasy curries, parathas or fries while dreaming of a perfect physique. A high-protein, fibre-rich diet made with limited or no oil combined with wholesome, nutritious ingredients thrown in, makes for a healthy meal that may aid in weight loss. Here we have 11 delicious recipes divided for each meal that you can try at home, if you are looking to shed some kilos!
What foods are good for elderly parents?
According to the World Health Organization (WHO), the majority of diseases that senior citizens suffer from are a result of poor diet. For example, the consumption of high-fat foods has been correlated with cancer of the prostate, colon, and pancreas.
Diet has also been implicated in a number of deficiency diseases including diabetes and osteoporosis. A deficiency of micronutrients is a common problem among the elderly often because they lack diversity in their diets.
As a caregiver, if you start your meal planning with diversity in mind and a goal to serve primarily fresh fruits and vegetables, this is a good start. Fresh fruits and vegetables contain more bio-available nutrients than canned foods which means that elderly patients will be able to absorb more vitamins and minerals from these foods than what they would get if they eat canned or frozen foods.
In addition to fruits and vegetables, meat and eggs are an important part of an older adult’s diet because this is one of the primary sources of vitamin B12 that seniors get and these days, it can be difficult to get vitamin B12 injections on a regular basis at the doctor’s office.
Vitamin B12 deficiency can lead to a variety of symptoms that mimic other diseases in the elderly including dementia and chronic digestive disorders such as constipation or diarrhea and as a general rule, many elderly patients have difficulty absorbing vitamin B12 from food.
Juices made of raw fruits and vegetables are an excellent choice for just about any older adult because they contain a selection of fruits and vegetables without the pulp which makes the nutrients easier to absorb. Seniors who no longer have teeth can consume freshly-made fruit and vegetable juices easily and these foods pack a lot of nutrients into small space for older adults who don’t have a strong appetite.
The 98 Most Delish Healthy Comfort Foods
And if you need a break from your diet, try these not-so-skinny comfort food recipes.
Your patience will be rewarded.
BUY NOW Hamilton Beach Slow Cooker, $25 amazon
When slathered in a cheesy cream sauce, how could you even miss the pasta?
Yes, guilt-free fried chicken is possible.
BUY OUR FAVORITE MIXING BOWLS: Set of Pyrex Bowls, $10 amazon.com.
We promise every step is worth it.
BUY NOW: Cooling Racks, $8.70, amazon.com.
A classic lasagna made easy.
BUY NOW: 6 Quart Crock-Pot, $24, amazon.com.
BUY NOW Le Creuset Dutch Oven, $329.95
Who said chili has to have meat anyways?
BUY NOW: Le Creuset Dutch Oven, $369.95, amazon.com.
Cauliflower, meet classic Alfredo.
You've never had cauliflower like this before!
We're ALL about those healthy fats.
Bring out your inner Italian grandma and make the (lighter) bolognese of your dreams.
Copycat Wendy's Chili
Kiersten Hickman/Eat This, Not That!
Thanks to a clear list of ingredients on the Wendy's website, it was easy to put together this recipe. According to the list, the Wendy's chili has a chili base, tomatoes, chili beans, pink beans, kidney beans, onions, celery, green peppers, ground beef, chili pepper, garlic powder, and spices. While the recipe also has sugar and modified corn starch in it, we know that you can have a delicious chili without either of those additives, so we didn't bother adding them into our version.
Get our recipe for Copycat Wendy's Chili.
Start Now: Break the Bad Mood/ Bad Food Cycle
Stock up on convenient and healthy snacks, like bananas or individual bags of nuts or carrots. Keep them within easy reach at home, work and in the car. Now, the next time a craving or bad mood hits, you can reach for some mood-boosting goodness.
Now eat right, so you&rsquoll be in the mood to be healthy for good!
1 Yau YHC, Potenza MN. Stress and Eating Behaviors. Minerva endocrinologica. 201338(3):255-267.
2 Singh M. Mood, food, and obesity. Frontiers in Psychology. 20145:925. doi:10.3389/fpsyg.2014.00925.
3 Mujcic R, J Oswald A. Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. Am J Public Health. 2016 Aug106(8):1504-10. doi: 10.2105/AJPH.2016.303260.
4 You Are What You Eat: How Food Affects Your Mood. Dartmouth Undergraduate Journal of Science. February 3, 2011. Accessed May 10, 2018.
5 Jun S Lai, Sarah Hiles, Alessandra Bisquera, Alexis J Hure, Mark McEvoy, John Attia A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults, The American Journal of Clinical Nutrition, 201499(1):181&ndash197
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
2 cups elbow macaroni, fusilli, or cavatappi pasta
2 Tbsp butter
2 Tbsp flour
2 cups 2% milk
11⁄2 cups shredded extra sharp Cheddar
1⁄2 cup grated Parmesan (Note: Real Italian Parmesan is called Parmigiano-Reggiano, and its sharp, nutty flavor has nothing in common with the stuff you shake from a green can. It may be a bit pricey, but a little goes a long way, so it's worth getting the authentic version.)
1⁄4 cup Greek yogurt
1⁄2 cup panko bread crumbs
Black pepper to taste
Are you craving pizza but do not want the calories? This recipe has you covered.
Not only is it ridiculously easy, but it will conquer your cravings with that delicious home flavor you crave.
You do not like portobello? No worries! There are plenty of other recipes you can make, such as toast, cauliflower, or veggies as a base instead. The options are endless when you go digging.
3. Spaghetti Squash Chow Mein
I can hear you over the screen now: &ldquoWait! Does that mean I don&rsquot have to give up my Chinese takeout to lose weight?!&rdquo
Exactly! Except that you will be ordering takeout from your own kitchen in this case.
Spaghetti squash is an amazing substitute for carb-dense noodles. In other words, you can eat more until you are full without having to worry about overeating.
It is one of the best ways to fill up on nutrients without going overboard. This is definitely one you will want to save.
4. Cauliflower Mac-N&rsquo-Cheese
Are you craving a good mac and cheese? This recipe takes it to another level by making it both low-carb and vegan.
Yes, you read that right. This recipe is a keeper no matter what type of diet you might be on. Try adding it in when you get a cheesy craving and see if it takes care of that for you.
5. Sweet Potato Spaghetti
Of course, we have all had the classic spaghetti squash spaghetti (which, by the way, is a staple for me). However, sometimes it is easy to feel like you need a switch. This sweet potato spaghetti satisfies just that.
I absolutely love the savory taste of sweet potato and the feeling you get where you just finished eating a huge meal.
Sweet potato is relatively low-glycemic compared to noodles, meaning it keeps you fuller longer and does not spike your blood sugar. In other words, you will stay satisfied until it is time for bedtime &ndash something I think we can all agree we need.
6. Crockpot Cauliflower Fried Rice
Sometimes, it is those sneaky grains that can quickly add up in unwanted calories.
Want to know an easy fix? Trade some of those grains out for low-calorie substitutes!
Do not get me wrong, grains are not bad at all. However, if you are looking to fill up to the brim while keeping things low calories, subbing grains for vegetables is an excellent way to do that.
7. Pizza Stuffed Peppers
Another pizza option!? I know you are getting excited! Stuffed peppers make for an excellent pizza base because they add in an extra boost of flavor.
Let us be real, half the battle in weight loss is an emotional one. We have an emotional attachment to food. But sometimes, all you need to overcome this is a little taste of home (the healthier version, of course).
8. Black Bean Burritos
If you are a fan of a good burrito, then worry no more. This black bean burrito is extremely satiating and delicious.
Beans are a great source of fiber, which means that they will keep you feeling fuller for longer without being very calorie-dense.
On top of that, they tend to mirror the tastes of some of our favorite comfort foods. This keeps you both psychologically and physically healthy when you are trying to cut.
9. Chipotle Bowls
Who does not love a good Chipotle bowl?
Choosing the best healthy recipes for dinner involves some flexibility. For this meal, I personally have tried swapping out the rice with cauliflower rice (for those of you who are going low-carb).
This meal has a great blend of healthy fats, carbs, and protein that make it a very balanced option.
(P.S. Does anyone else ever pronounce it Chip-Pot-el)?
10. Sushi Bowls
Have you ever had a sushi bowl? If not, definitely try one soon!
I am writing this from So-Cal where they are almost a staple. It is easy to make sushi. Just throw all the ingredients into a bowl and savor the flavor.
The cool thing about this bowl is that you (again) have the option to use either cauliflower rice or brown rice.
When it is extremely late at night, some people find that the extra blood sugar from carbs can make it hard to sleep. For this reason, low-carb options make a great dinner.
11. Bliss Bowl
How do I describe a Bliss Bowl to you? Imagine everything deliciously healthy and nutritious mixed into one bowl. Eating a Bliss Bowl is like eating a salad but with more flavor and the same health benefits.
Eating healthy foods does not need to be boring, and this bowl is one of the flavorful yet healthy recipes for dinner you can find.
12. Protein-Style Burger
Healthy recipes for dinner do not have to be restrictive. You cannot stand going without your burger? Thankfully, you do not have to. By simply substituting lettuce for the buns, you can have your burger and eat it too.
This specific burger is made perfectly juicy with special sauce to give you just that perfect burger joint taste. Making this allows you to savor that burger taste without sacrificing your health.
13. Zucchini Roll-Ups
If you have any Italian blood in you, I am sure you are craving a bit of pasta right about now. Thankfully, low-carb diets and pasta can still go hand in hand.
This zucchini Roll-up is a lasagna based dish that is perfect for people on Keto. The lack of pasta makes it way easier to cut body fat while still enjoying the dishes you crave. Just make sure to take it easy on the cheese if you are not on Keto and looking to cut quickly.
14. Spaghetti Squash Boats
These delicious boats are stuffed with mouth-watering goodness that gives you that delicious, satisfying pasta taste. But unlike regular pasta, this amazing dish will not leave you feeling heavy afterward.
Think alfredo pasta but without all the gunk. With this delicious and healthy pasta recipe, you are in for a real treat.
15. Peanut Chicken Zucchini Noodles
Last but not least is our peanut zoodle dish. I will admit that I am a little selfish for posting this one. I just LOVE a good peanut sauce, and this one fits the bill.
In case you have not yet tried a dish like this, try picturing a satisfyingly-creamy pad thai. Of course, this one uses veggie noodles as a base, so you can feel fresh and light as you hit the pillow.
Try These 5 Easy And Healthy Dark Chocolate Recipes:
1. Dark Chocolate Oats Mousse
This recipe is an absolute heaven for dessert lovers. It includes healthy ingredients like oats, maple syrup, cocoa powder, chia seeds and honey. The nutritional sweetness of honey and maple syrup will keep away that not-so-flavourful bitterness of cocoa powder. Click here for the full recipe.
2. Dark Chocolate Mousse Quenelle
This dark chocolate recipe is quite simple and will not take much time to prepare. Quenelle is perfectly smooth and instantly upgrades your plating and gives desserts a refined touch. Berries on top makes it a perfect dessert to have after dinner. Here's the full recipe.
3. Ragi Dark Chocolate Cake
This chocolate cake is very dense, filling and healthy. Ragi flour will keep you full for longer time and you will binge less later. Other ingredients like compound dark chocolate, eggs and brown sugar make it a satisfying treat for all the health-conscious people out there. Click here for the full recipe.
4. Dark Chocolate Milk shake
Make a healthy version of the classic treat by using a (frozen) banana (we recommend you use fresh though), peanut butter, dark chocolate powder and almond milk. This recipe is the perfect drink for post workouts without the dreaded guilt trip.
5. Hot chocolate
Hot chocolate is one quintessential drink that we all love since childhood days! So why not to add it to our healthy drinks list too?! Just heat the almond milk in a saucepan, add cocoa powder and stir until well combined. Feel free to add cinnamon and vanilla for extra flavour. Here's the full recipe for you.
Be wise with your food choices and replace your normal desserts to these healthy ones. Let us know how you liked these dark chocolate recipes in the comments section below.
65 Crazy-Easy And Surprisingly Healthy Party Appetizers
Dietary restrictions should never stand in the way of a party.
With these easy, healthy recipes, you don't have to stress about throwing a party and derailing your healthy diet. From healthy dips to veggie bites and protein-filled skewers, there are TONS of healthy apps for you to make in here. And if you need some sweets to go with those light bites, try these amaze desserts you won't believe are low in sugar.
These sticky-spicy bites have no empty calories.
They might be even better than the real thing.
These *classy* skewers are the easy summer app you've been searching for.
Plans that Make Healthy Eating Easy
Have dinner ready in under an hour with Ellie's Chicken Cacciatore and five-star quinoa.
Chicken Dinner Highlights
More Healthy Meal Ideas
Light and Healthy Lunch Menu
Tuna and whole grain pasta make this salad a light and satisfying mid-day meal.
Weeknight Mexican Feast
Have a weeknight fiesta with this Mexican menu featuring mango salsa, chile-cheese rice and sizzling chicken fajitas.
Easy Weeknight Salmon
Simple enough for a busy weeknight, but fancy enough for company – these recipes are elegant, yet effortless.
Healthy Weeknight Pasta Dinner
Italian food doesn't have to be heavy! Starting the meal off with soup helps curb your appetite.
Healthier Cocktail Party Menu
Good things come in small packages. Serve up these eye-pleasing and good-for-you appetizers at your next cocktail party.
Weeknight Dinner: Family Meal
Set aside at least a night or two each week to enjoy good food and conversation with your family. This classic meal of meatloaf, potatoes and broccoli will please kids and adults alike.