Finding Comfort in Healthy Foods
Comfort food is more than just a meal—it’s a feeling. Defined not only by its ability to satisfy physical hunger, but comfort food is also deeply tied to emotional satiety. These dishes often evoke meaningful memories of family gatherings, childhood dinners, or traditions passed down through generations. Typically hearty and rich, comfort foods feature warm grains, tender meats, soft vegetables, and flavorful sauces that wrap around the senses like a cozy blanket.
However, comfort food can come at a cost. Preparing these dishes for a crowd or special occasion can be expensive and many traditional recipes are high in salt, saturated fat, and sugar. While they feed the soul, they may not always nourish the body in the healthiest way. With a little creativity, comfort food can be both satisfying and nutritious. Here are some simple substitutions that can still deliver that soul-soothing experience while offering a boost of nutrients and endorphins.
| Rather than… | Try this… | Healthy benefits… |
| Processed cheese products | 1 cup shredded cheddar + ½ cup low-fat milk + 1 Tbsp corn starch, melted together. | Higher in calcium Lower in sodium and saturated fat |
| Sour cream or Mayonnaise | Plain Greek yogurt | Higher in protein Lower in saturated fat |
| Buttermilk | 1 cup milk + 1 tbsp lemon juice or vinegar (let sit for 5 minutes, stir) | Higher in vitamin D Lower in sodium |
| White pasta or White rice | Whole grain pasta or brown rice | Higher in fiber Less processed |
| White or Brown Sugar | Honey | Higher in antioxidants Less blood sugar spike |
| Packaged seasoning blends | Mixing your own seasonings | Lower in cost Lower in sodium |
| Heavy cream | Evaporated milk | Lower in saturated fat |
Prep time: 1 hour
Servings: 6
Ingredients
- 1 ½ cups low-sodium chicken broth, divided
- 2 Tbsp whole wheat flour
- 1 Tbsp olive oil
- 1 (8 ounce) package sliced mushrooms
- 1 cup chopped onion
- 6 cloves garlic, minced
- 1 ½ cup frozen carrots and peas
- 1 Tbsp fresh thyme or ½ Tbsp dried thyme
- ½ tsp ground pepper
- 1 pound cooked chicken, shredded or small cubes
- 1 (8 ounce) prepared pie crust, whole wheat
- 1 egg white, lightly beaten
Directions
- Wash hands!
- Preheat oven to 425 degrees F.
- Whisk 1 ¼ cups broth and flour in a medium bowl; set aside.
- Heat oil in a 10-inch cast-iron or oven-safe nonstick skillet over medium-high heat. Add mushrooms; cook until browned about 6-8 minutes.
- Reduce heat to medium. Add onion and garlic; cook until tender, 4-6 minutes.
- Stir in the remaining ¼ cup broth, scraping up any browned bits. Stir in the reserved broth-flour mixture, peas, carrots, sage, thyme, and pepper.
- Bring to a boil, stirring constantly. Reduce heat and cook, stirring occasionally, until the vegetables are tender, about 10 minutes.
- Remove from heat and stir in chicken.
- Lay pie crust over the chicken mixture, folding the edges over as needed. Cut for 4- inch slits in the crust to allow steam to escape. Brush with egg white.
- Bake until the crust is golden, and the filling is bubbly, about 20-25 minutes. Let cool for 10 minutes before serving.
Total Calories 336
Total Fat 10 g
Saturated Fat 4 g
Sodium 160 mg
Carbohydrates 26 g
Total Sugars 0 g
Dietary Fiber 5 g
Protein 26 g