Many of us can identify with our cravings for comfort food. Certain foods have the power to make us feel happy & comfortable, whether it’s after a difficult day at work, a breakup, or just a bad day overall. But controlling these cravings can be difficult for people following a healthy diet. This post will discuss the idea of comfort food, the science underlying our cravings, and offer some healthier substitutes to sate those cravings.
Key Takeaways
- Comfort food cravings are a common experience for many people.
- Comfort food is often associated with feelings of nostalgia and emotional comfort.
- The science behind comfort food cravings suggests that they may be linked to the release of certain chemicals in the brain.
- Healthy comfort food choices include dishes that are high in fiber, protein, and nutrients.
- Recipes like healthy mac and cheese with cauliflower and slow cooker beef stew offer satisfying and nutritious options for comfort food lovers.
Food that evokes sentimentality or nostalgia is frequently referred to as comfort food. It usually goes well with foods that are heavy in fat, calories, and carbohydrates. Treat yourself to something like chocolate chip cookies, mashed potatoes, or mac & cheese. The reason these foods can be so appealing to us is because they are frequently associated with happy memories & feelings.
Our emotional attachment to comfort food is quite strong. It may bring back memories of our early years, get-togethers with family, or noteworthy events. Dopamine, a neurotransmitter linked to pleasure and reward, is released by the brain when we consume certain foods. Even for a brief while, this can bring comfort and happiness.
A number of complicated factors are involved in the science of why we are drawn to comfort food. Neurotransmitters & hormones play a major part in this. Our brain releases dopamine when we eat comfort food, which makes us feel happy & satisfied. This could lead to cravings by forging a favorable association with the food.
| Comfort Food | Calories per serving | Fat per serving (g) | Sodium per serving (mg) | Sugar per serving (g) |
|---|---|---|---|---|
| Mac and Cheese | 410 | 21 | 690 | 6 |
| Mashed Potatoes | 237 | 9 | 529 | 2 |
| Grilled Cheese Sandwich | 440 | 22 | 970 | 7 |
| Chicken Pot Pie | 690 | 41 | 1,090 | 6 |
| Beef Stew | 375 | 15 | 1,200 | 6 |
Cravings for comfort food can also be influenced by stress. Our bodies release the hormone cortisol in response to stress, which can enhance appetite and cause a desire for high-calorie foods. It is common to refer to this as “emotional eating” or “stress eating.”. Eating comfort food can temporarily take our minds off of our problems and make us feel better right away.
As tempting as it may be, there are healthier options that still satiate our cravings for our favorite comfort foods. The following advice can help you choose healthier comfort food options:1. Select whole grains: Go for whole grain products rather than refined grains like pasta or white bread.
Because whole grains are higher in nutrients and fiber, they may help you feel fuller for longer. 2. Select lean proteins: Choose turkey or chicken breast as lean protein options rather than fatty meat cuts. Though they still contain some protein, these choices have less saturated fat. 3. Packed with nutrients, flavor, and texture, add as many veggies as possible to your comfort food recipes. Vegetables can also add volume to a dish without increasing its calorie content. 4.
Use herbs and spices: Experiment with herbs and spices to add flavor instead of depending solely on butter and salt. They can give your food more flavor and complexity without increasing the amount of calories or salt. 5. It’s acceptable to occasionally indulge in your favorite comfort foods, but portion control is essential. Try to eat a smaller portion and accompany it with a side salad or vegetable instead of a large one.
A traditional comfort food item that can be made healthier is mac and cheese. You can increase the nutritional value and lower the amount of cheese required by using cauliflower in the recipe. This is a recipe for a nutritionally-conscious mac and cheese: 1 head of chopped cauliflower; 8 ounces whole wheat macaroni; 1 cup low-fat milk; 1 cup shredded cheddar cheese; 1/4 cup grated Parmesan cheese; 1/4 cup whole wheat breadcrumbs; salt and pepper to taste; instructions: 1.
Set the oven temperature to 375°F, or 190°C. As directed on the package, cook the macaroni in a big pot of boiling salted water. After draining, set aside. 2. Steam the cauliflower florets for approximately ten minutes, or until they are tender. Drain and place aside. 3.
Heat the milk in a saucepan over medium heat until it is heated but not boiling. Add the cheddar and parmesan cheeses and stir until smooth and melted. 4. The cooked macaroni, cauliflower, and cheese sauce should all be combined in a sizable mixing bowl.
Use salt & pepper to taste when seasoning. 5. After transferring the mixture to a baking dish, top with breadcrumbs. Bake for twenty to twenty-five minutes, or until bubbly and golden on top. 6.
Serve hot & savor! Beef stew is another hearty dish that can be made healthier. You can keep the meat juicy and tender by using a slow cooker to allow the flavors to really come together.
This is a recipe for a hearty and comforting beef stew: Contents: 1.5 pounds of cubed lean beef stew meat; chopped onion; chopped celery; chopped carrots; chopped potatoes; minced garlic cloves; 2 cups low-sodium beef broth; 1 cup red wine (optional); 1 tablespoon tomato paste; 1 teaspoon dried thyme; salt and pepper to taste; instructions: 1. Some olive oil should be heated over medium-high heat in a big skillet. After adding, brown the beef cubes on all sides. Take the beef & place it in a slow cooker. 2.
Add the chopped potatoes, carrots, and onion to the same skillet. Cook for about 5 minutes, or until the vegetables are just starting to soften. Once again, cook for one minute after adding the minced garlic. 3.
Add the veggies and beef to the slow cooker. 4. Whisk together the tomato paste, dried thyme, salt, pepper, and red wine (if using) in a small bowl with the beef broth. Scatter the blend atop the slow-cooked beef and veggies. 5. When the beef is soft and the flavors have combined, cook it on low for 6–8 hours or on high for 3–4 hours while covered. 6. Serve hot & enjoy!
A biscuit topping, rather than a traditional pie crust, can improve the nutritional value of this classic comfort food dish, chicken pot pie. This is a recipe for a healthier version of chicken pot pie:
Ingredients:
1 pound of cooked, skinless, boneless chicken breasts
1 chopped onion
2 chopped carrots
2 chopped celery stalks
1 cup frozen peas
2 minced garlic cloves
2 cups low-sodium chicken broth
1 cup low-fat milk
2 tablespoons whole wheat flour
1 tsp dried thyme
Salt and pepper to taste
Biscuit topping:
1 cup whole wheat flour
1 tsp baking powder
1/4 cup cold unsalted butter, cubed
1/4 cup low-fat milk
Instructions:1. Set the oven temperature to 375°F, or 190°C.
Heat some olive oil in a big skillet over medium-high heat. Incorporate the diced onion, carrots, and celery. Simmer for approximately 5 minutes, or until the veggies are starting to get tender. Cook for one more minute after adding the minced garlic. 2.
Mix the milk, whole wheat flour, dried thyme, salt, and pepper in a small bowl along with the chicken broth. Transfer the blend into the skillet that contains the veggies. After bringing to a simmer, cook for approximately five minutes, or until the sauce has thickened.
Three. Incorporate the frozen peas & the shredded chicken. Cook the peas for a further two to three minutes, or until they are thoroughly heated. Remove from the flame. 4. Combine the whole wheat flour, baking powder, and salt in a mixing bowl to make the biscuit topping.
Once the mixture resembles coarse crumbs, cut in the cold butter with a pastry cutter or your fingers. Just combine by stirring in the milk. 5. Fill a baking dish with the chicken & vegetable mixture. Top the mixture with spoonfuls of the biscuit dough. 6. Bake for 25 to 30 minutes, or until the filling is bubbling and the biscuit topping is golden. 6.
Serve hot and enjoy! Besides the recipes given, there are lots of other traditional comfort food recipes that can be updated to be healthier. The following are some suggestions:1. For the lasagna, use whole wheat noodles, lean ground chicken or turkey, and an abundance of vegetables, such as mushrooms, spinach, & zucchini.
Use less of a flavorful cheese, such as Parmesan, or choose a low-fat variety. 2. For the chili, use lean ground beef or turkey, an abundance of beans, and a variety of vegetables, such as tomatoes, onions, & bell peppers. For extra flavor, add spices like paprika, chili powder, and cumin.
Three. Make a Shepherd’s Pie with lean ground beef or turkey, lots of veggies (carrots, peas, & corn), and mashed cauliflower on top rather than mashed potatoes. Here are some additional recipes for traditional comfort food favorites that have been updated to be healthier:1. To make a healthier Shepherd’s Pie, substitute lean ground chicken or turkey for the beef. Add a ton of veggies, such as corn, peas, & carrots. In place of mashed potatoes, top with mashed cauliflower. 2.
Turkey Meatloaf: Instead of using beef, use lean ground turkey. – Add an abundance of veggies, such as bell peppers, onions, and carrots. It is recommended to utilize whole wheat breadcrumbs rather than white ones. Three. Use whole wheat lasagna noodles for your veggie lasagna. Add a lot of veggies, such as spinach, zucchini, and mushrooms, to the layer. – Use less of a flavorful cheese, such as Parmesan, or a low-fat cheese. Comfort food cravings are a common challenge for those trying to maintain a healthy diet.
Still, we can satiate our cravings in a way that promotes our general health and well-being by learning the science underlying them and choosing healthier options. Our favorite comfort food recipes can be made healthier, so we can still indulge in the flavors and nostalgia while taking care of our bodies. So feel free to treat yourself to some nutritious comfort food!
Looking for some delicious comfort food ideas? Check out this article on Dinner Ideas Blog that explores the concept of comfort food and provides a variety of mouthwatering recipes to satisfy your cravings. From classic mac and cheese to hearty soups and stews, this article has it all. Whether you’re looking for a quick and easy meal or something more indulgent, you’ll find plenty of inspiration here. So why wait? Click here to discover your next favorite comfort food recipe!
FAQs
What is comfort food?
Comfort food is a type of food that is typically associated with feelings of nostalgia, warmth, and satisfaction. It is often high in calories and carbohydrates, and is usually simple to prepare.
What are some examples of comfort food?
Examples of comfort food include macaroni and cheese, mashed potatoes, fried chicken, pizza, ice cream, and chocolate chip cookies.
Why do people turn to comfort food?
People often turn to comfort food during times of stress, sadness, or anxiety. Eating these foods can provide a sense of comfort and familiarity, and can help to alleviate negative emotions.
Is comfort food unhealthy?
Many comfort foods are high in calories, fat, and sugar, and can contribute to weight gain and other health problems if consumed in excess. However, some comfort foods can be made healthier by using alternative ingredients or cooking methods.
Can comfort food be good for you?
Some comfort foods, such as soups and stews, can be nutritious and provide a range of vitamins and minerals. Additionally, the act of cooking and sharing comfort food with loved ones can have positive mental health benefits.