healthy cooking

Comfort Food Season

Three bowls of pumpkin soup

Fall is upon us, and if you’re like me, you’ve already started making a list of comfort foods to make this season.

Comfort food means many things to different people and looks different across the world, but one commonality is that it makes us feel good. For some people, comfort food stirs up an emotional connection about a family tradition or particular family member. The snacks or dishes we reach for may even be a way of handling stress or coping. When I think of comfort food, I think of dishes that make me feel warm, full, and fuzzy. Comfort food also has a biological connection. The food we choose triggers a complex response in our brain that triggers an emotional association to our food. Hence why we might feel more inclined to eat these memorable dishes throughout the holiday season or when thinking of a particular person, place, or time. Additionally, as the weather cools, our bodies crave more calories to help keep warm – even though we may not need them.

When we enjoy comfort food, it is usually a meal with higher fat, carbohydrate or sugar content. We tend to think of these meals as indulgences, or something unhealthy to savor. However, there are many ways to experience our favorite comfort flavors. Here are some easy, healthy substitutes to make even the best comfort foods a little lighter and healthier.

  1. Plain Greek Yogurt – yogurt is a good swap in many recipes as it reduces fat and adds protein and calcium. Plain Greek Yogurt can be used in place of butter, milk, sour cream, mayo, cream cheese, buttermilk, and heavy cream. You can find an easy conversion chart by clicking here.
  2. Applesauce- In most baked goods you can use applesauce in place of butter and oil. My family’s favorite banana bread uses applesauce.
  3. Cauliflower- This vegetable has made a come back in the recent years! You can use cauliflower in pizza crust, breadsticks, riced, or mashed. In my house we enjoy cauliflower as a substitute in Shepard’s pie instead of mashed potatoes.
  4. Lean Protein- Replacing high-fat meats such as sausage with lean proteins like turkey help to reduce the fat content of a meal. This is especially useful in recipes that use heavy creams, cheeses, and butter. In some recipes it is easier to replace the protein then the cheese.
  5. Extra veggies- If a comfort go to this season is pizza, chili, or mac and cheese, focus on adding more veggies. You can add veggies in place of some or all of the meat. Vegetables are full of nutrients like fiber and low in saturated fat and calories. Adding more vegetables to your dishes will reduce their fat, salt and calorie content.
  6. Beans and legumes- Bring on the beans! Beans are making a comeback as a great source of protein and fiber! Consider trying a chickpea pizza crust, noodle, or dessert. Swapping out a traditional noodle will not only add protein to your spaghetti, but can help offset the carb crash afterwards. Beans are also a great substitute in baking! My family loves to enjoy black bean brownies.

There are so many ways to enjoy comfort food this season. If you are hesitant to experiment with new ingredients, a simple way to keep things healthier is by watching portion sizes. Trying to measure portions for casseroles can be challenging, but using a smaller plate such as salad plate can be helpful.

Allow yourself to explore some of these swaps, try new recipes, or experiment with family favorites. By adding healthier ingredients, we are giving our bodies more of the nutrients it needs to stay healthy all year long! Who knows, maybe you’ll create a new recipe for friends and family to enjoy when they think of you or reach for a seasonal favorite.

Written by: Holly Bandy, MEd, CHES, Family and Consumer Sciences Educator, OSU Extension Stark County

Reviewed by: Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources:

Harvard Health. Comfort food without the guilt. (2019). https://www.health.harvard.edu/staying-healthy/comfort-food-without-the-guilt

Centers for Disease Control and Prevention. (2023). Healthy eating for a healthy weight. https://www.cdc.gov/healthyweight/healthy_eating/index.html

Whole Grains from Around the World

When it comes to grain foods, we often hear the nutrition advice to “make half our grains whole grains”. Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. Refined grains, on the other hand, have undergone processing and no longer contain their bran or germ. This processing is done to give grains a finer texture and improve their shelf life, but unfortunately it also removes dietary fiber, iron, and many B vitamins. Many refined grains are enriched, meaning certain vitamins and minerals are added back; however, fiber is not added back to enriched grains. Therefore, it is recommended we choose whole grains as much as possible to get the nutritional benefits they provide.

Looking for whole grain options of your favorite grain foods like bread, crackers, cereal, and pasta is one way to make half your grains whole grains. Another way is to enjoy grains that are perhaps not as familiar. The Whole Grain Council provides a list of grains from A to Z and even features a different grain each month with a grain of the month calendar. How many grains on the list below have you tried? If your answer is “not many”, challenge yourself to try a new one this month, or even a new one each month throughout the year.

a skillet contained cooked whole grain couscous, chopped vegetables, raisins and feta cheese
Curried Couscous Salad
  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Corn
  • Einkorn
  • Farro
  • Fonio
  • Freekah
  • Kamut
  • Kaniwa
  • Millet
  • Oats
  • Quinoa
  • Rice
  • Rye
  • Sorghum
  • Spelt
  • Teff
  • Triticale
  • Wheat
  • Wild Rice

Whole grains are grown and consumed all over the world. When trying a new grain, you may wish to try a traditional dish from a different county or region to better appreciate the global flavors of whole grains. For example, you could try an Ethiopian Veggie Loaf made with Teff, Algerian Whole-Wheat Couscous with Red Beans and Vegetables, Mediterranean Couscous Salad with Chickpeas, Curried Couscous Salad, Three Sisters Wild Rice Salad, Barley Hoppin’ John, Black Quinoa Asian Slaw or Italian Farro Soup – just to name a few ideas!

Do you have a favorite whole grain or a recipe that uses one of these grains? If so, please share it in the comment section below!

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Katie Schlagheck, Family and Consumer Sciences Educator, OSU Extension Ottawa & Sandusky Counites

Sources:

Oldways Whole Grains Council. https://wholegrainscouncil.org/

USDA MyPlate. Grains. https://www.myplate.gov/eat-healthy/grains

Veggie Burgers – 4 Ways

According to a 2018 Nielsen report, 39% of Americans are shifting toward eating more plant-based foods – for various reasons and to varying degrees. Some potential draws of a plant-based diet include health benefits, food safety, cost savings, ethics, and sustainability. As depicted in the graphic below from Illinois Extension, plant-based eating can range from a diet that proportionally includes more foods from plant-based sources to a vegetarian, plant-based diet that excludes animal flesh foods to a vegan diet that includes no animal foods or products.

Infographic from Illinois Extension on plant-based diets, see post text for a description.

The plant-based foods industry is responding to this increased demand. The Plant-Based Foods Association, a trade association representing the plant-based foods industry, states that they are working with brands, retailers, distributors, and food service providers to  “build a sustainable infrastructure for this growing demand”. Over the past couple of years, more and more plant-based foods have appeared in the grocery store. For example, “meatless grind”, a product resembling ground beef that can be used in place of ground meat in recipes for hamburgers, tacos, meatloaves, and more is now available from certain brands, and store brands are selling their own versions as well.

While you can certainly make a veggie burger from meatless grind or purchase pre-made veggie burgers in the freezer aisle of your grocery store, there are lots of easy, tasty recipes for homemade veggie burgers available online. These recipes typically include a combination of beans and grains. Here are three options:

  1. Lentil burgers containing shredded carrot and breadcrumbs
  2. Black bean burgers made with brown rice, sweet potato, and breadcrumbs
  3. Chickpea (garbanzo bean) burgers made with green onion, carrot, and flour
a veggie burger

If you have a bit more time and are willing to invest some effort in the creation of your own delicious veggie burgers, homemade beet burgers made with roasted, grated beets, black beans, brown rice, and oats are a central Ohio favorite.

Do you have a favorite veggie burger recipe? If so, please share in the comment box below!

Sources:

Illinois Extension (2020). What’s the best diet? Plant-based eating trend growing. https://extension.illinois.edu/news-releases/whats-best-diet-plant-based-eating-trend-growing

Nielsen IQ (2018). Plant-based food options are sprouting growth for retailers. https://nielseniq.com/global/en/insights/analysis/2018/plant-based-food-options-are-sprouting-growth-for-retailers/

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Patrice Powers-Barker, Family and Consumer Sciences Educator, OSU Extension, Lucas County

Healthy Sweet Potato Fries

sweet potato fries

Almost three years ago I wrote an article about air frying. As I mentioned in the article, I was first introduced to air-fried sweet potato fries by a former neighbor. Since then, I purchased air fryers for both home and work, and I had much fun experimenting with them while at home during the pandemic. While I have tried a variety of recipes, sweet potato fries remain one of my favorite!

Sweet potatoes are a healthy vegetable full of fiber, potassium, and vitamins A and C. Air-fried sweet potato fries are healthier than traditional fries for a variety of reasons:

  • 1) If you wash them well and prepare them with skin on, you preserve the nutrients contained in the skin.
  • 2) By air frying, you don’t need to add much fat or oil to your food as the fryer uses convection to crisp the fries.
  • 3) You can control or limit how much salt you add to your fries, AND sweet potatoes are a good source of potassium. While about 90% of Americans consume too much sodium, only about 3% get enough potassium. This essential nutrient is an electrolyte that helps with blood pressure control and can help offset the effects of sodium.

The below video demonstrates how to use an air fryer to make sweet potatoes into a crunchy, healthy snack or side that both kids and adults can enjoy. If you don’t have an air fryer and want to enjoy sweet potato fries, oven-roasted sweet potato wedges are a healthier alternative to traditional fries that can be prepared in the oven. In either preparation method, sweet potatoes are cut into fry-size strips, seasoned with salt, pepper, paprika, garlic power and onion powder, and cooked at 400 degrees Fahrenheit until done.

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by: Jami Dellifield, Family and Consumer Sciences Educator, Ohio State University Extension Hardin County

Sources:

Brinkman, P. (2017). Potassium. OhioLine. https://ohioline.osu.edu/factsheet/hyg-5588

Lobb, J. (2018). Fried Food without the Fat? Live Healthy, Live Well. https://livehealthyosu.com/2018/11/01/fried-food-without-the-fat/  

McDermott, T. (2021). Healthy Sweet Potato Fries. Growing Franklin. https://u.osu.edu/growingfranklin/2021/02/24/healthy-sweet-potato-fries/