As the days get shorter and colder, we’re more inclined to reach for some warm, satisfying comfort food to get us through the winter months.
While there’s nothing wrong with enjoying some meaty shepherd’s pie every now and then, it’s easy to go overboard and lose track of our health goals — especially over the holidays. To combat this, make lower-calorie, nutrient-dense versions of your favourite foods, says Kathleen Trotter, a personal trainer and nutritionist.
WATCH BELOW: Persian comfort food ideas
Here, Trotter shares comfort food modifications that are rich in flavour, nutrient dense, and lower in calories. Truly, not all comfort foods are created equal.
If you’re craving mashed potatoes, try mashed cauliflower
- ‘FLiRT’ COVID-19 subvariant dominant in Canada. What to know about the strain
- ‘I am silenced’: Did Miss USA leave a secret message in her resignation?
- RateMDs faces certified class-action lawsuit over alleged breach of privacy
- Power adapters sold on Amazon may cause electric shock, Health Canada warns
Cauliflower is a great substitute for carbs. The veggie is high in fibre, vitamin C and vitamin K, and is easy to cook. Trotter suggests swapping buttery mashed potatoes for mashed cauliflower, as the veggie will satisfy your hunger while offering you health benefits.
READ MORE: It’s not just for cooking: What to do with leftover rosemary
You can also use cauliflower in your pizzas, too, by swapping regular dough for cauliflower crust, which is ideal for people with gluten intolerance.
If you’re craving pasta, use zucchini noodles
Pasta is a staple in many households, but you don’t need to cut it out just because you want to watch calories. An easy fix is using a vegetable noodle instead of a whole grain.
If you’re craving meat sauce, load up on mushrooms
A bolognese sauce can be heavy, and depending on the portion size, high in fat. Trotter suggests using mushrooms to replace the beef as a lighter alternative.
But, if you really want to keep the meat, you can easily half your portion of beef and offset the recipe with mushrooms. “It’s cheaper and nice and healthy,” Trotter said.
WATCH BELOW: Cooking 101 – One Pot Cooking
If you want a hot sandwich, make it open-faced
“Have really nutritious, wonderfully yummy bread — so not the white stuff — and then have it open-faced,” Trotter said.
While cutting back on bread will save calories, Trotter said it’s also important to watch your cheese and sauce portions, too. Try a lighter cheese or use one slice instead of two. “Have smaller portions of all the different ingredients.”
If you’re craving a baked potato, fill it with veggies
While there’s nothing wrong with enjoying a baked potato, it’s easy to add calories to the root veg by topping it with sour cream, cheese or butter.
A healthier alternative is scooping out the middle part of the potato, and stuffing it full with veggies, Trotter says. That way, you’re getting a lot more vitamins and nutrients from a variety of sources.
READ MORE: 5-week workout plan to help you stick to fitness goals this winter
At the end of the day, however, sometimes there’s no substitute for what you’re craving. In those cases, Trotter says it’s important to just eat the comfort food the way you want it — and enjoy it. The important thing is to keep your portions in check.
“You’re still having fewer calories than if you had that entire comfort meal, but you’re still getting a taste of what you really want.”
Laura.Hensley@globalnews.ca
Comments