Nothing feeds the soul like a bit of comfort food — and the best part is,
your body doesn't have to suffer for it!
Popcorn
Whether you enjoy popcorn for the movie theater nostalgia or simply because it's inexpensive,
you'll be happy to know that it’s actually considered a
heart-healthy snack — under a few conditions. Popcorn's low-calorie,
high-fiber contents make for a satiating bite when it's air-popped and seasoned with moderation.
In fact, one air-popped serving of popcorn provides more fiber than a helping of whole wheat
bread. Eating habits that include high-fiber whole grains work well to prevent diabetes,
heart disease, and some cancers. Popcorn also contains antioxidants that make for
healthy blood circulation and ease digestion, as well as vitamin B6,
which is essential for brain and nervous function.
"Popcorn!"
Don't get too excited, though. You'll find more than 1,000 calories and over
2,000 milligrams of sodium in a typical movie theater tub of popcorn, and high-sodium diets
are known to increase your risk of hypertension and stroke. Homemade popcorn is much healthier,
as you can control how much salt and oil you use. Consider olive oil, chili flakes,
grated cheese or nutritional yeast as healthy toppings.
Don't overthink it, just be glad about it: Chocolate-covered strawberries can be a healthy
comfort food. This small but mighty fruit, combined with the richness of dark chocolate,
makes for a treat full of antioxidants, vitamin C, and bittersweet goodness.
Here are the stats: A cup of fresh, sliced strawberries contains 254 milligrams of
potassium and plenty of vitamin C. Potassium-rich foods help offset high
blood pressure by maintaining appropriate amounts of fluid in our cells. Meanwhile,
chocolate that contains a high percentage of cocoa comes with a multitude of health benefits.
Flavanols found in dark chocolate encourage blood flow through the body, reducing blood pressure.
Dark chocolate also boasts up to three times more flavanol-rich cocoa solids than milk chocolate,
and it can help the body fight cell damage caused by aging. Even better,
it contains immune-boosting iron and zinc as well as phosphorus,
which helps maintain healthy bones and teeth. Who would’ve thought?
Pesto is a delicious green pasta sauce that provides more health benefits than you might
expect. It's typically made from basil, pine nuts, olive oil, salt, pepper, and parmesan cheese.
There are other ways to prepare this paste with other greens, but the basil is the key ingredient.
It's also incredibly good for you. Pesto contains a lot of calcium and vitamin K,
which are essential for healthy bones, as well as antioxidants. These antioxidants
help fight off free radicals, which can form as a result of an unbalanced diet and cause
health problems such as cell damage. Pesto is also beneficial for your skin health.
It's worth noting that homemade pesto is the best way to go here, as store-bought jars can include
well over 500 milligrams of sodium. Instead, rustle up your own batch at home — after that,
you can toss it on pasta, spread it on pizza, mix it into salads, and more.
Chili can be prepared in many ways, it's very substitution-friendly, and it can be made to
appease pretty much any type of diet. The most important ingredients in chili tend to be the
meats, spices, and beans involved — but even they can be mixed up to suit your preferences.
"It's a recipe passed down from Malones for generations. It's probably the thing I do best."
The beans you'll find in many versions of chili have several health benefits.
With so much mineral and fiber content and a low amount of saturated fats,
beans aid in a healthy blood cholesterol, which helps prevent heart disease.
While some meats have high levels of saturated fats,
you can swap the ground beef for ground turkey to keep things healthy and still provide a decent
amount of protein. You could also replace the animal protein with plant-based meat
for a vegetarian or vegan option. Taking this route which lowers meat intake in general can
decrease inflammation in the body, lower cholesterol, and reduce blood pressure.
Is there anything more comforting than a warm, slightly sweet and savory piece of
cornbread? Turns out, chili's best friend is also on your side health-wise. A food taking
many shapes, like muffins or sliceable cake, cornbread is as versatile as it is healthy.
First of all, cornbread is made from cornmeal, which is a whole grain. It's
also typically gluten-free, you won't have to worry if you have a dietary
restriction. The fats in cornbread, which mostly tend to come from butter and milk,
can also be altered depending on your diet. Moreover, cornbread contains amino acids,
which are essential for breaking down food and synthesizing protein in the body. And the fiber
you'll get from cornbread is essential to helping you feel full and maintain a healthy appetite.
Furthermore, cornbread is a good source of zinc and folate, both of which are great for
the growth of healthy cells and formation of DNA. You'll also get a dose of iron,
which is good for energy levels and promoting healthy red blood cells.
A good bowl of butternut squash soup is bound to
make you feel at ease when times are tough or the weather is cold.
Squashes in general are a good source of fiber and vitamin A, which is great for vision health
and cell growth. They will also give you plenty of healthy carbohydrates while having a low glycemic
index, meaning its natural sugars will enter your body slowly, without giving you a crazy
sugar rush. Even better, they're low in fat and make for an excellent source of vitamin C.
When adding other veggies and ingredients to your soup, such as coconut milk or nuts and seeds,
a hearty bowl of butternut squash soup will give you even more of a nutritious boost.
"Poh-tay-toes! Boil 'em, mash 'em, stick 'em in a stew."
Mashed potatoes are a go-to comfort food for many. One thing to look out for if you're
planning on rustling up some mash, however, is the saturated fat it might contain. Using
high-fat butters and milk in preparing mashed potatoes can lead to unhealthy
levels of this fat, which is infamous for its contribution to high cholesterol in the body.
Otherwise, potatoes are a great source of dietary fiber to help you feel fuller longer
and encourage strong digestion. They also contain some protein for energy. Potassium
is another reason mashed potatoes are plentifully rich in nutrients.
This supplement gives energy to nerves, provides muscles with the ability to contract properly,
and helps produce neurotransmitters, which are essential for nervous function. Finally,
mashed potatoes also contain vitamin B6, aiding in healthy metabolism. Just remember
that you can always substitute the butter and milk for low-fat and dairy-free options.
Although it's very much open to interpretation,
your average bruschetta will contain tomato, onion, garlic,
basil, balsamic vinegar, extra virgin olive oil, salt, pepper, and sometimes cheese.
You'll find healthy fats galore in a traditional bruschetta, as its ingredients are staples of the
common Mediterranean diet. This style of cooking has been attributed to lower risk of developing
health problems, from heart disease and cancer to dementia. That's largely thanks to the high
consumption of fresh fruits, vegetables, and healthy fats, and a lower intake of red meat.
Even the oil in bruschetta is good for you: In its most pure form,
extra virgin olive oil is not only high in monounsaturated fats, which eliminate bad
cholesterol, but also contains phenols when pressed mechanically without heat,
giving you a dose of antioxidants. The raw garlic typically found in bruschetta
is also great for fighting bacteria in the body and upping your immune health.
Shrimp scampi is packed with necessary proteins, as well as flavorful and beneficial ingredients
such as garlic, herbs, and extra-virgin olive oil. You've also got the choice to
add a healthy carb on the side, such as brown rice or whole grain pasta.
So why is shrimp so good for you? For one thing, it's friendly for a pescetarian diet if you're
planning on going meatless. Additionally, cooked shrimp contains an average of 24 grams of protein
per 100 grams. While moderation is key due to the amount of cholesterol it contains, shrimp
is also rich in iron, zinc, calcium, copper, and phosphorus, making it a great alternative to meat.
If you add garlic to your shrimp scampi, you're also helping your cardiac health
and fighting off bad bacteria — and thus infections — in the body. You could even
try swapping out the butter with a healthier oil alternative for even more added benefits.
Baked sweet potatoes will satiate your sweet and savory cravings while keeping
you on track with your health goals. They contain vitamins A,
C, and B6, as well as manganese, copper, and potassium, meaning that these baked potatoes
can enhance bone health aid in cell renewal and regulation of fluid balance in your body.
Among other nutrients, sweet potatoes contain something known as resistant starch,
which can also be increased when the vegetable is cooled after cooking. Resistant starch can
act like fiber and is good for your gut healthy bacteria. When you're preparing a baked sweet
potato, you also have the opportunity to add extra virgin olive oil, plant-based butter,
and as little sodium as you'd like. Either way, it's not hard to keep this tasty treat healthy.
French fries are a classic comfort food, but they're not usually all
that good for you. Potatoes, when seasoned reasonably and prepared with healthy oils,
can be a great way to get your vegetable intake in while having some additional
health benefits. However, your standard-issue deep-fried French fries are known for their
high fat and sodium content. They are also high in carbohydrates,
and while they're okay to enjoy in moderation, they're not exactly the healthiest food out there.
"How do you know you're gonna love the taste of these fries? That's how."
However, there is one way you can indulge in them without compromising
your health — enjoying them baked instead of fried. This is because
you're better able to control how much oil is used in the cooking process,
which will save you from unhealthy calories and fats. Alternatively, you could use an air fryer,
further minimizing the amount of oil you need to cook up a batch of fries.
No food sums up comfort quite like a bowl of soup,
and French onion soup in particular is another comfort food that offers
an array of health benefits. You won't be compromising flavor for well-being either,
and you can change up the recipe to include or omit the cheese as you see fit.
So how is French onion soup such a highly nutritious dish? Well, the primary ingredient is
onions, an unassuming vegetable that should never be overlooked when it comes to staying healthy.
Onions have inflammation-fighting properties that can reduce your chances of developing blood clots,
a major disruptor in heart health. Considered a probiotic, they also fend off bad bacteria in the
body and boost your immune health. Onions even promote the production of collagen in the body,
essential for hair and skin wellness. As you might have guessed, French onion soup tends
to contain a whole lot of onion — so it's not hard to imagine why it might be good for you.
Perhaps the most popular comfort food of all, chicken noodle soup is all the better when you're
feeling under the weather — and there are many reasons why it enjoys such a good reputation.
Not only does chicken noodle soup provide you with the protein your body needs,
whether you're sick or not, but you can also add specific vegetables in
order to add healthy nutrients. Due to its anti-inflammatory properties,
which are attributed to the bone broth used to prepare it, chicken noodle soup does a great job
making you feel better when you are ill. It also contains fiber, vitamins B and C, and amino acids.
That said, you'll want to be wary of store-bought chicken noodle soup,
as these can contain more salt than you're perhaps looking to consume,
as well as less-than-fresh vegetables and chicken. Do yourself a favor and make it at home.